By Rachel Crocker | Images by Paul Buceta | Model: Kary Odiatu



What to do: Three sets of 30 to 60 seconds

TARGET MUSCLES: rectus abdominis, transverse abdominis, deltoids, quadriceps, gluteus maximus, gastrocnemius

SET-UP: Get into a push-up position on the floor with your hands directly below your shoulders and your legs extended straight behind you.

ACTION: Alternate bringing each knee in toward your chest without touching your foot to the floor at the top of the move. (Beginners, feel free to tap it to the ground.) Continue rapidly.


TOP TIP: Do this move between strength exercises to burn more calories. Keep your upper body free from tension and maintain a pace of about three to four knee-ins per second.


Your behind may closely resemble an ‘apple bottom’ (nice job, by the way), but that doesn’t mean it should bob up and down like a piece of fruit in a Halloween party game; try to keep your hips low as you move.



Since it can be difficult to move fast and gauge your form, have someone motitor you during your set to offer feedback.

1. DON’T move your shoulders forward and back as you ‘climb’.

2. DON’T hold your breath; breathe rhythmically.

3. DON’T cop out – the faster the move, the better.



Excuses, excuses, excuses – they are some of our biggest impediements when it comes to maintaining a consistend exercise routine. Feeling bad about always giving in? Try these tricks the next time you’re feeling a sudden ‘headache’ approaching right before spin class.

You probably made a good decision when you opted out of your morning jog before an early mornings work conference. But did you really need to skip your last gym session to watch the latest episode of Modern Family? Jot down three of the lamest excuses you’ve ever used.

Now, write down some words you would use to describe how you felt after your best workout. Remember that time you ran your fastest kilometre? Or how about the day you set your own personal push-up record? Refer to this list if you feel an excuse coming on.


For the full article and workout, check out the latest issue of Oxygen in all good newsagents, or you can click here to subscribe.