The Origins Of Karate

“You may train for a long, long time. But if you merely move your hands and feet and jump up and down like a puppet, learning karate is not vastly different from learning to dance. You will never have reached the heart of the matter; you will have failed to grasp the quintessence of karate-do.” – GICHIN FUNAKOSHI

In 1916 Gichin Funakoshi introduced Karate into Japan from Okinawa. Karate means Empty Hand. Gichin Funakoshi (船越 義珍, Funakoshi Gichin, November 10, 1868 – April 26, 1957) is the founder of Shotokan Karate-Do, perhaps the most widely known style of karate, and is known as a “father of modern karate”.

Following the teachings of Anko Itosu and Anko Asato, he was one of the Okinawan karate masters who introduced karate to the Japanese mainland in 1922. He taught karate at various Japanese universities and became honorary head of the Japan Karate Association upon its establishment in 1949. 

Karate is thought to have been started in India by a Buddhist priest called Bhodidarma, who wished to take Zen (a sect of Buddhism) to the Chinese. The Buddhist priests learnt how to fight to defend themselves from bandits and wild animals as they wandered.

In about AD 500, Bhodidarma reached the court of Emperor Wu at Chein-K’ang in China, where he was warmly received. He left the courts, eventually reaching the Henan Province and went into seclusion in the Shaolin temple (Shorin in Japanese) to teach Zen. He also taught his system of unarmed combat called Shorin Kempo.

Forms of Chinese combat have been recorded as far back as 3000 BC. Gichin Funakoshi (船越 義珍, Funakoshi Gichin, November 10, 1868 – April 26, 1957) is the founder of Shotokan Karate-Do, perhaps the most widely known style of karate, and is known as a “father of modern karate”. Following the teachings of Anko Itosu and Anko Asato, he was one of the Okinawan karate masters who introduced karate to the Japanese mainland in 1922.

He taught karate at various Japanese universities and became honorary head of the Japan Karate Association upon its establishment in 1949.  is credited with being the founder of Chinese Kempo, mainly because he added the meditative practices of Yoga and Zen, making it a more complete system, as we know it today.

Zen is inseparably linked with Karate and every Master of Karate seeks a more enlightened experience by studying Zen; in fact, all the developments in Shorin Kempo were achieved by various priests, through the years. Finally, the close connection between priests and medicine resulted in the discovery not only of vital spots on the human body where cures could be applied but also where Kempo attacks could be directed for the best results.

From China, Kempo spread north to Mongolia, east to Korea and south-east to Okinawa. Eventually it reached Japan, where it became extremely popular after the Kamakure era (about AD 1200). The soldier class, the Samurai, welcomed both the combat forms and the Zen philosophy. The morality and mysticism of Zen Buddhism appealed to their sensibilities but the real attraction was the way it provided them with a discipline which made them capable of great endurance and excellence in fighting, through the development of insight into both themselves and their opponents.

At various times in history – for instance in 1400 and again in 1609, in Okinawa- the authorities forbade the populace to use arms. As a means of protection against the bandits, and sometimes against the authorities, unarmed combat became widely taught. The schools, themselves usually confined to the temples, were nevertheless kept secret, because if discovered they would have been immediately wiped out by those in power. It was not until 1901 that Karate, as we now know it, was brought out of secret study and taught openly in Okinawa.

In 1916, Master Gichin Funakoshi came from Okinawa to Tokyo and pioneered the modern system of Karate in Japan. There are many schools of Karate today, born from many origins, each with its own merits and perhaps its own faults.

Tiger Athletic is the future of fitness. A modern approach to fitness, a private gym where sessions are strictly by appointment. You never share equipment, workout space, or your trainer. Sessions are completely private, in fact, it’s just you and your trainer on the floor during your appointment.


A Modern Approach To Fitness

Tiger Athletic is the future of fitness. A modern approach to fitness, a private gym where sessions are strictly by appointment. You never share equipment, workout space, or your trainer. Sessions are completely private, in fact, it’s just you and your trainer on the floor during your appointment.
Training equipment is sanitized before and after every workout, that’s every hour! Tiger Athletic is a modern, science-based exercise experience, unrivaled in workout quality, strength & conditioning equipment, and coaching. We ensure the highest training and hygiene standards with no joining or cancellation fees.
Tiger Athletic
Tiger Athetic. Sandton, Johannesburg.
Founder Aubrey’s rigorous, results-focused methodology has attracted an exclusive, high-powered membership. Tiger Athletic is a ground-floor facility, in an office park in Sandton Johannesburg, combining privacy and relaxing surroundings. Members can relax with an espresso or beverage of choice before and after workouts or take a walk through our private urban short golf course. The change rooms feature absolute privacy without a soul in sight for added peace of mind.


Our Philosophy

Joining Tiger Athletic is a two-way commitment. Membership is capped so all applicants are interviewed and undergo a consultation and health appraisal with Aubrey must to both assess for contraindications to exercise requiring referral to other healthcare professionals and to provide the data around which your custom workout and nutrition plan is designed.

You must commit to working out at the gym at least twice a week, however, special arrangements are available for qualified candidates who routinely travel for business, reside between Johannesburg and elsewhere, and non Residents.

Master Tiger

The consultation and health assessment last an hour. We assess flexibility, cardio-respiratory fitness, strength, endurance, and body fat to zero in on the unique musculature of each client, isolating differences between right and left sides of the body, different parts of each muscle, and the two major muscle fiber types (those for strength, and those for endurance), in order to design a workout tailored to each member’s genetic aptitude, level of fitness, health conditions, and goals. Members are welcomed to book an hour to use the gym anytime in an available slot in addition to their personal training sessions.

Your personal trainer Aubrey approaches fitness scientifically, he graduated in coaching science with merit, is a former boxer, rugby player, and holds senior black belts in Karate.  “You can’t fail,” Aubrey likes to say. “We’re just gathering data to design the best possible workout experience for you”


Tiger Athletic Fitness & Conditioning is a private, appointment only strength & conditioning gym in the heart of Sandton. Our personal trainers are health and fitness professionals who use an individualized approach to assess, motivate, educate, and train clients. We design safe, effective, fun exercise solutions for in-person and online personal training clients.

Our ‘Fit for Life’, health first approach helps us to help you reach your goals safely and effectively through health and fitness assessment, best in class coaching, modern resistance, and cardio equipment, calisthenics, and boxing to provide a pragmatic, extraordinary 50-minute workout that is simple, efficient and effective.

Together changes everything. Lets workout.


Lacto – Vegetarian Diet For Weight Loss

Indian cuisine is known for its vibrant spices, fresh herbs and wide variety of rich flavours. Though diets and preferences vary throughout India, most people follow a primarily plant-based diet. Around 80% of the Indian population practices Hinduism, a religion that promotes a vegetarian or lacto-vegetarian diet.

The traditional Indian diet emphasizes a high intake of plant foods like vegetables, lentils and fruits, as well as a low consumption of meat. However, obesity is a rising issue in the Indian population. With the growing availability of processed foods, India has seen a surge in obesity and obesity-related chronic diseases like heart disease and diabetes.

This article explains how to follow a healthy Indian diet that can promote weight loss. It includes suggestions about which foods to eat and avoid and a sample menu for one week.

A Healthy Traditional Indian Diet

Traditional plant-based Indian diets focus on fresh, whole ingredients — ideal foods to promote optimal health.

Why Eat a Plant-Based Indian Diet?

Plant-based diets have been associated with many health benefits, including a lower risk of heart disease, diabetes and certain cancers such as breast and colon cancer. Additionally, the Indian diet has been linked to a reduced risk of Alzheimer’s disease. Researchers believe this is due to the low consumption of meat and emphasis on vegetables and fruits. Following a healthy plant-based Indian diet may not only help decrease the risk of chronic disease, but it can also encourage weight loss.

What Food Groups Does It Include?

The Indian diet is rich in nutritious foods like grains, lentils, healthy fats, vegetables, dairy and fruits. The diets of most Indian people are heavily influenced by religion, particularly Hinduism. The Hindu religion teaches nonviolence and that all living things should be valued equally.

That’s why a lacto-vegetarian diet is encouraged, and eating meat, poultry, fish and eggs is discouraged. Lacto-vegetarians do, however, eat dairy products. A healthy lacto-vegetarian diet should focus on grains, lentils, dairy, vegetables, fruits and healthy fats like coconut oil.

Spices such as turmeric, fenugreek, coriander, ginger and cumin are at the forefront of traditional dishes, adding rich flavour and powerful nutritional benefits. Turmeric, one of the most popular spices used in India, is celebrated for its anti-inflammatory, antibacterial and anticancer properties. A compound in turmeric called curcumin has been found to fight inflammation in the body, improve brain function and reduce risk factors of heart disease.


A healthy Indian diet focuses on lacto-vegetarian guidelines and emphasizes grains, lentils, vegetables, fruits, healthy fats, dairy and spices.

Healthy Foods to Eat

There are many delicious foods and beverages to choose from when following a lacto-vegetarian diet for weight loss.

What to Eat

Try incorporating the following ingredients into your daily meal plan:

  1. Vegetables – Tomatoes, spinach, eggplant, mustard greens, okra, onions, bitter melon, cauliflower, mushrooms, cabbage and more
  2. Fruits – Mango, papaya, pomegranate, guava, oranges, tamarind, lychee, apples, melon, pears, plums, bananas
  3. Nuts and seeds – Cashews, almonds, peanuts, pistachios, pumpkin seeds, sesame seeds, watermelon seeds and more
  4. Legumes – Mung beans, black-eyed peas, kidney beans, lentils, pulses and chickpeas
  5. Roots and tubers – Potatoes, carrots, sweet potatoes, turnips, yams
  6. Whole grains – Brown rice, basmati rice, millet, buckwheat, quinoa, barley, corn, whole-grain bread, amaranth, sorghum
  7. Dairy – Cheese, yogurt, milk, kefir, ghee
  8. Herbs and spices – Garlic, ginger, cardamom, cumin, coriander, garam masala, paprika, turmeric, black pepper, fenugreek, basil and more
  9. Healthy fats – Coconut milk, full-fat dairy, avocado, coconut oil, mustard oil, olive oil, peanut oil, sesame oil, ghee
  10. Protein – Tofu, legumes, dairy, nuts and seeds

Meals and snacks should focus on fresh, whole foods flavoured with herbs and spices. Additionally, adding non-starchy vegetables like greens, eggplants or tomatoes to your meals will provide a boost of fibre that can help you feel satisfied for a longer period after eating.

What to Drink?

An easy way to cut back on excess calories and sugar is to avoid sugar-sweetened beverages and juices. These drinks can be high in both calories and sugar, which can negatively affect weight loss. Water, Sparkling water, Unsweetened tea including Darjeeling, Assam and Nilgiri teas


A healthy Indian diet should focus on fresh ingredients such as vegetables, fruits, tubers, legumes, whole grains, healthy fats and unsweetened beverages.

Unhealthy Foods to Avoid

Choosing foods and beverages that are highly processed, loaded with sugar or high in calories can sabotage your weight loss efforts. Not only are items like sweets, fried foods and soda not good for weight loss, they aren’t good for overall health. Eating too much processed food and products laden with sweeteners can increase the risk of chronic diseases. For example, drinking sugar-sweetened beverages like soft drinks, fruit punch and juices every day has been associated with increased risks of diabetes, obesity and heart disease. Consuming unhealthy foods can make it harder for you to lose fat and maintain a healthy weight.

For optimal health, minimize the following foods or avoid them altogether:

  1. Sweetened beverages – Soda, fruit juice, sweetened tea, sweet lassi, sports drinks
  2. High-sugar foods – Sweets, ice cream, cookies, rice pudding, pastries, cakes, sweetened yogurt, high-sugar cereals, digestive biscuits
  3. Sweeteners – Jaggery, sugar, honey, condensed milk
  4. Sweetened sauces – Salad dressings with added sugar, ketchup, barbecue sauce, sweetened curries
  5. High-fat foods – Fast food like McDonald’s, French fries, chips, fried foods, bhujia
  6. Refined grains – Products including white bread, white pasta, biscuits
  7. Trans fats – Margarine, Vanaspati, fast food, highly processed foods
  8. Refined oils – Canola oil, soybean oil, corn oil, grapeseed oil

It’s okay to enjoy an occasional treat, limiting the foods and beverages listed above is best for overall health.


Avoiding sweetened beverages, fast food, fried items and products high in added sugar can help you lose weight and get healthier.

A Healthy Indian Sample Menu for One Week

Below is a healthy one-week Indian sample menu that focuses on fresh, nutritious food. You can adjust it according to your calorie needs, dietary restrictions and food preferences.


  1. Breakfast – Sambar with brown rice idli
  2. Lunch – Whole-grain roti with mixed-vegetable curry
  3. Dinner – Tofu curry with mixed vegetables and a fresh spinach salad


  1. Breakfast – Chana dal pancakes with mixed vegetables and a glass of milk
  2. Lunch – Chickpea curry with brown rice
  3. Dinner – Khichdi with sprout salad


  1. Breakfast – Apple cinnamon porridge made with milk and topped with sliced almonds
  2. Lunch – Whole-grain roti with tofu and mixed vegetables
  3. Dinner – Palak paneer with brown rice and vegetables


  1. Breakfast – Yogurt with sliced fruits and sunflower seeds
  2. Lunch: Whole-grain roti with vegetable subji
  3. Dinner – Chana masala with basmati rice and green salad


  1. Breakfast – Vegetable dalia and a glass of milk
  2. Lunch – Vegetable sambar with brown rice
  3. Dinner – Tofu curry with potato and mixed vegetables


  1. Breakfast – Multigrain parathas with avocado and sliced papaya
  2. Lunch – Large salad with rajma curry and quinoa
  3. Dinner – Lentil pancakes with tofu tikka masala


  1. Breakfast – Buckwheat porridge with sliced mango
  2. Lunch – Vegetable soup with whole-grain roti
  3. Dinner – Masala-baked tofu with vegetable curry

Drinking water, seltzer or unsweetened tea with and between meals will keep you hydrated without adding extra calories. Make sure to consume plenty of non-starchy vegetables at every meal, as well as sources of healthy fat and protein. This will keep you feeling full throughout the day and reduce the chances of you overeating.


A healthy lacto-vegetarian meal plan should be rich in vegetables, fruits, vegetarian protein sources and healthy fats.

Healthy Snack Options

Replacing high-calorie, sugary snacks with healthier options can promote weight loss and help keep you on track towards your weight loss goals. Like meals, nutritious snacks should revolve around w, whole ingredients.

Here are some weight loss friendly snack ideas:

  1. Small handful of nuts
  2. Sliced fruit with unsweetened yogurt
  3. Vegetable chaat
  4. Sprout salad
  5. Roasted pumpkin seeds
  6. Sliced fruit with nuts or nut butter
  7. Roasted chickpeas (channa)
  8. Hummus with vegetables
  9. Bean salad
  10. Salted popcorn
  11. Unsweetened kefir
  12. Homemade trail mix
  13. Fennel seeds
  14. Fresh fruit with cheese
  15. Broth-based vegetable soup

If you are craving a sweet snack to have with evening tea, swapping out your usual dessert for fresh, sliced fruit might do the trick. For another healthy dessert option, top unsweetened yogurt with cooked fruit and crunchy nuts for a satisfying combination.


When choosing a snack, pick a nutritious option that is low in sugar and high in nutrients. Vegetables, fruit, cheese, nuts, seeds and unsweetened yogurt all make excellent snack choices.

Smart Ways to Lose Weight

Aside from focusing on fresh, whole foods, there are other lifestyle changes that can help you lose weight. What’s more, adopting the following healthy habits can help you maintain a healthy weight over your lifetime.

Increase Activity

To create a calorie deficit that will help you lose weight, it’s critical to increase the amount of activity in your day. Find an activity that you enjoy, whether it be a sport or working out at the gym. Even if you don’t exercise formally, try increasing the number of steps you take every day. It’s a simple way to burn more calories and get fit. To lose weight, aim for a goal of 10,000 steps per day and work up to that goal over time.

Practice Mindful Eating. Many people eat on the run or consume meals while they’re distracted. Instead, make a point to focus on your meals and pay attention to feelings of hunger and fullness. It’s a great way to get more in tune with your body. Eating more slowly can also promote weight loss by increasing feelings of fullness and decreasing hunger. Another useful habit to control your food intake is to avoid eating in front of the television or while surfing the web.

Make Smart Choices

Eating healthy can be a challenge, so set goals ahead of time and stick to them. This can help you maintain your plan, even when you are feeling tempted to make an unhealthy food choice, such as when you’re socializing with friends or family. Reminding yourself why you want to get healthier in the first place can make you feel empowered and lead you to make smarter food and lifestyle decisions.


Being more active, practicing mindful eating and reminding yourself of your health and wellness goals are excellent tools that can help you stay on track.

A Weight Loss Friendly Shopping List

Having ingredients on hand to prepare nutritious meals and snacks at home is vital for weight loss. Stock your refrigerator and pantry with healthy foods. It will motivate you to test out your cooking skills and try new recipes. Research shows that people who cook more meals at home are more likely to have better overall diet quality, a healthier weight and less body fat than those who eat meals at home infrequently.

Here are some healthy items to add to your shopping list:

  1. Vegetables – Greens, cauliflower, herbs, carrots, peppers, garlic, eggplant
  2. Fruits – Apples, strawberries, mango, papaya, banana, grapes
  3. Frozen produce – Mixed vegetables and frozen fruits
  4. Grains – Oats, millet, quinoa, whole-grain breads, brown rice
  5. Legumes – Lentils, pulses, beans
  6. Nuts – Almonds, pistachios, cashews
  7. Seeds – Sunflower seeds, pumpkin seeds, lotus seeds
  8. Dairy – Milk, unsweetened yogurt, unsweetened kefir, cheeses, curd
  9. Condiments – Sea salt, pepper, turmeric, ginger, paprika, cinnamon
  10. Starchy vegetables – Potatoes, sweet potatoes, parsnip, pumpkin, corn
  11. Proteins – Tofu, dairy products, legumes, hummus
  12. Healthy fats – Olive oil, unsweetened coconut, coconut oil, ghee, sesame oil, avocado, peanut butter
  13. Beverages – Green tea, coffee, sparkling water, Darjeeling tea

Focus on filling your cart with fresh foods. These are usually stocked around the perimeter of the grocery store. The shelves in the middle of the grocery store typically house packaged and processed foods, which you should keep to a minimum in your diet. Buy grains, nuts and seeds in bulk to save money and stock up on staple items you use regularly. Steer clear of tempting foods by making a grocery list and purchasing only the items you jotted down ahead of time.


Cooking more meals at home will allow you to save money and experiment in the kitchen. It may even help you lose weight. To start, create a grocery shopping list filled with fresh, nutritious items.

The Bottom Line

Following a lacto-vegetarian Indian diet is a great way to lose weight. It will help you cut back on sugary foods and beverages, eat more vegetables and increase your protein intake. Regular exercise to your regimen to boost your health and weight loss even more. Incorporating even one or two of the foods or lifestyle changes listed above into your routine can help you get healthier and happier.

Tiger Athletic Fitness & Conditioning is a modern, private, appointment only strength & conditioning gym in the heart of Sandton. We offer custom in person or online exercise programs with a personal trainer.

Together Changes Everything. Let’s Workout.

Tiger Athletic Online

A champion lives inside us all, waiting to be unleashed. Tiger Athletic offers an authentic workout experience. Learn kickboxing techniques, and calisthenic training regimens while training with Aubrey online. Get in the best shape of your life in a high-intensity group fitness setting without leaving the comfort of home. Become part of our tight-knit community, and build the strength, confidence, and passion needed to triumph in any fight that life presents.

Start your journey to a healthier, happier more fulfilling life with the ultimate challenge of muscular strength and cardiovascular endurance. Online kickboxing and calisthenic workouts that demand all-out effort, minimal rest, and an elevated heart rate. 40 seconds on, 20 seconds rest, every minute for 40 minutes!

Try our 30-minute body conditioning class with a personal trainer streaming from our modern, private, appointment only strength & conditioning center in the heart of Sandton. Get yourself a stronger, leaner physique with our modern approach to group fitness!

We use online health and fitness assessment to help you set goals and to track your progress. We provide nutritional education and tools that are aligned to your fitness goals. This smart workout is comprised of full-body strength, flexibility, and cardiovascular exercises, using your body and gravity to deliver an exciting, efficient, and effective workout.

This is the only online group training class of its kind, pairing personalized attention from our strength and conditioning coach with the vibe and motivation of group fitness.

We offer classes mornings and evenings throughout the week. Message your personal trainer Aubrey 24/7 or email him on to book your sessions or inquire about this or other programs.

Tiger Athletic Fitness & Conditioning is a private, appointment only strength & conditioning gym in the heart of Sandton. Our personal trainers are health and fitness professionals who use an individualized approach to assess, motivate, educate, and train clients. We design safe, effective, fun exercise solutions for in-person and online personal training clients.

Let’s workout.

Calisthenics. Legs & Glutes.

Body weight exercises that work the thigh, calf and glute muscles are generally performed in the upright, seated, and all-fours positions. Increasing the difficulty of exercises in this class is usually accomplished through unilateral modifications (performed on one leg) or providing additional weight over and above the individual’s own body weight.

The word calisthenics comes from the ancient Greek words kálos (κάλλος), which means “beauty”, and sthénos (σθένος), meaning “strength”. It is the art of using one’s body weight and qualities of inertia to develop one’s physique. A longstanding urban legend has claimed that the exercise was named after one of its earliest promotors, the Greek historian Callisthenes.

Calisthenics is a smart, scientific approach to weight loss, strength gain and living a more active, fulfilling life. This is the fifth resource in our series on calisthenics, designed so you can workout in privacy of your home or on location when travelling and can’t attend your sessions with your Tiger Athletic personal trainer without the aid of equipment, a trainer or supplements and begin to understand that you too can get healthy using just your body, the physical environment and a little imagination.

Calf Raises

Start with both feet on the edge of a raised surface, with the toes on the surface and the heels lower than the toes. The heels are raised as high as possible, then returned to the starting position. The difficulty may be increased by performing the exercise on one leg.


  • The Cliff Hanger – place on foot on the surface and hold the position held to failure in isometric tension.
  • Donkey Calf Raises – bend the waist to about 90 degrees and rest the arms on a stable surface.
  • Little Piggies – heels on the surface, moves the toes foot upwards (dorsi flexion)

Muscle Groups

  • Calves


Start in a standing position with feet shoulder width apart. The legs are bent at the knees and hips, and the torso is lowered between the legs. Hold this position for a count of 1 and stand return to the start position. The knees should remain behind the toes always.


  • Invisible Chair – back against the wall, feet one step away from the wall, knees bent at 90 degrees. Hold position to failure.
  • Wall Squat – back against the wall, feet one step forward from the wall. Slides down the wall until your knees are bent to a 90-degree angle then slide up to the start position.
  • Sumo Squat – performed with a wide stance, the body is lowered until the thighs are parallel to the ground.
  • One-Legged Squat – performed with one leg held out straight in front of the body while the other leg bears your full weight during the squat.
  • Pistol Squat – builds on the One-Legged Squat and brings the buttocks all the way down to the heel of the foot on the ground. This variety of squats is made to challenge your balance.
  • Bulgarian Split Squat – Put the rear leg on a bench, drop straight down, and make sure that the front heel always stays in contact with the ground to avoid any excess stress on the knees. Retain a tall posture throughout the whole exercise. These can work the abs, quads and glutes, as well as the ability to stabilize. Moreover, 3 sets of 6-10 reps do the job to satisfaction.
  • Sissy Squat – uses a pole or other support to hold with one hand, while the body leans backward through the squat until the buttocks are resting on the heels.

Good Mornings

Start in a standing position, hands behind the head. The body is bent at the waist and the back is kept straight until the legs and torso form a 90-degree angle. The torso is returned slowly to the starting position.

Muscle Groups

  • Glutes
  • Hamstrings
  • Lower back

Dirty Dogs

Start in an all-fours position, then lifts one knee off the ground and swings the knee out to the side as far as possible, maintaining the bent knee at a 90-degree angle. The leg is then returned to the starting position and the exercise is then performed with the other leg.


  • Mule Kick variant is performed by straightening the leg as it is lifted away from the body as high as possible.

Muscle Groups

  • Glutes
  • Lower back
  • Hip flexors

Standing Side Leg Lift

Stand with their feet hip-width apart. The leg is lifted to the side in a slow, controlled manner until it forms a 45-degree angle with the stationary leg. The leg is then returned to the starting position and the exercise performed on the other side. One hand may be rested on a chair or other stable surface for support.

Muscle Groups

  • Glutes
  • Hip flexors
  • Lower back

Standing Leg Curls

Start with the feet shoulder-width apart. The leg is lifted from the ground, with the knee bent, and the foot curled in toward the buttocks. The leg is returned to the starting position and the exercise performed on the other side. One or two hands may be rested on a chair or other stable surface for support.

Muscle Groups

  • Glutes
  • Hamstrings

One-Legged Romanian Dead Lifts

Start in a standing position with the feet together. Bending at the waist, one leg is raised in the air while the hand reaches for the floor. The leg is lowered to the starting position and the body returned to the upright position. The leg and back should stay straight always during the exercise.

Muscle Groups

  • Hamstrings
  • Lower back
  • Core

Hip Extensions

Start with the back resting on the ground, and the legs bent at 90 degrees with the feet resting on an elevated surface such as a chair. Using only the legs, the hips are pushed up as high as possible, held in contraction for a moment, then lowered to the starting position.

Muscle Groups

  • Glutes
  • Hamstrings
  • Lower back

King of the Klutz

Stand on one leg, body held vertically, closes the eyes, then holds the position for as long as possible. The difficulty may be increased by performing the exercise on a soft or unstable surface.

Muscle Groups

  • Calves
  • Quadriceps
  • Hamstrings
  • Hip flexors

Bam Bams

Lie in a prone position on a raised, horizontal surface so the legs may project freely beyond the edge of the surface and the toes rest on the ground. The legs are then spread as wide as possible, then raised slowly and brought together until the heels touch. The feet are then returned to the ground. The legs are held as straight as possible throughout the exercise.

Muscle Groups

  • Glutes

Ham Sandwich

Kneel on the ground, with the feet anchored under a solid surface, or held to the ground by another person. The body is then lowered until the chest is touching the ground. The individual then uses a plyometric movement with the arms to return to the starting position.

Muscle Groups

  • Hamstrings
  • Pectorals
  • Shoulders

Beat Your Boots

The feet are placed together on the ground and the individual bends at the waist to grab the ankles, with the legs kept straight. The knees are then bent until the buttocks touch the ankles. The body is then returned to the starting position.

Muscle Groups

  • Hamstrings
  • Quadriceps

The Arabesque

The arabesque is a technique that is borrowed from the ballet moves. It works excellently for the butt muscles and does not even make the use of free weights. However, if you want to add cuffs or ankle weights, you need to follow the following procedure. Place your hands on the back of the chair or on a railing and lift one leg behind you as high as possible, while holding your glutes and squeezing them for a count of about 4 or 5. Make sure to maintain an upright position so that you do not stress your lower back instead of the glutes.

Muscle Groups

  • Hamstrings
  • Glutes

The Duck Walk

Duck walks shape your butt. The procedure to do this exercise is to assume and hold a squatting position while walking forward for the repetitions and then walk backwards in the same positions for the repetitions.

Muscle Groups

  • Quadriceps
  • Hamstrings
  • Glutes

Tiger Athletic Fitness & Conditioning uses personal training to assess, motivate, educate and train you in a private, modern appointment only strength and conditioning in the heart of Sandton. Our rigorous pre-participation health appraisal screening process ensures that we design and deliver comprehensive exercise programs that safely and effectively meet your goals. Start your own Tiger Athletic fitness program by booking your initial interview.

Together changes everything. Let’s workout!