5 Simple Power Moves Mapule Ndhlovu Swears By

by | Jun 18, 2018 | Fitness

She’s got the body-fat percentage of a pro athlete, killer abs and enviable curves. So what’s Mapule‘s secret workout formula for achieving serious #BodyGoals?

These are the exercises she never skips — and why they’re important:


Squats work the entire lower body. specifically the quads, hamstrings and glutes. Exercising a major muscle group, like your legs, helps you burn more fat.”

How to: First, stand as tall as you can with your feet spread shoulder-width apart. Lower your body as far as you can by pushing your hips back and bending your knees. Push yourself back to the starting position while squeezing your glutes.

READ MORE: 5 Lessons We’ve Learnt From The Queen Of Fitness


“I like doing push-ups to keep my upper body snatched. I love toned arms.”

How to: Get into plank position, with your hands under but slightly outside of your shoulders. Lower your body until your chest nearly touches the floor. As you lower yourself, tuck your elbows, pulling them close to your body so that your upper arms form a 45-degree angle when your torso is in the bottom position of the move. Pause, then push back to the starting position as quickly as possible. Keep your core braced the entire time.

Quick-fire questions with Maps:


“For my abs. Abs, you know, abs are everything.”

How to: While still on your back, suck in your tummy, imagining you can bring your belly button all the way into your back. From here, peel your spine off the floor, rather than jerking upright. Then, gently lower your back to the floor — make sure you brace your core on the way down.

READ MORE: Sculpt Sexy Legs With Mapule Ndhlovu’s Thigh Workout


“The back is also a big muscle group. If I can’t get to my legs, I’ll workout our my bag. I still burn a lot of fat.”

How to: A proper pull-up requires upper back strength, as well as arm strength.


“I like complex movements because they save time. A burpee is a squat and a push-up all in one.”

How to: start standing and lower your body into a squat. Place your hands on the floor and kick your feet back into pushup position. Do a push-up. Jump your feet back into the squat. Engage your core and tighten your glutes as you jump up off the ground, landing back in a standing position.

And the body part she hates training?

Calves — “I need my own personal trainer for my calves.”

Exciting news: Mapule is officially one of our trainers for Ministry of Fitness! Trust us — this is going to be an epic late-night exercise party that you don’t want to miss ?? ?? Get your tickets via Quicket

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