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10 Best Exercises to Get Rid of Apron Belly (Free Video Workout)

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10 Best Exercises to Get Rid of Apron Belly (Free Video Workout) Extra belly fat is something no one wants to deal with, but trust me, it’s possible to improve your stomach with these effective exercises to get rid of apron belly. Consistency is key! Are you self-conscious about your apron belly? Do you want to know how to get rid of it? You may have even seen programs or articles that claim to provide a quick fix, but the best way to reduce apron belly fat is to adopt a healthy lifestyle that includes a sensible diet and regular exercise. An apron belly, often referred to as an “overhang” is a term used to describe excess fat and skin that hangs down over the lower abdomen. It’s commonly associated with factors such as weight gain, pregnancy or aging.  Addressing an apron belly involves a combination of targeted exercises, a healthy diet, and lifestyle changes. Just remember that it takes time and consistency to see results. This blog post will show you 10 exercises that you can do to reduce your apron belly fat. These exercises are simple and can be done at home with no equipment. Looking for additional core workouts? Check out my favorite ab exercises for women! Yoga Mat Non Slip, Hot Yoga Mat(72″X 26″/5mm), Rubber Exercise Mat Check Price We earn a commission if you make a purchase, at no additional cost to you. Table of contents Understanding Apron Belly Fat What Causes Apron Belly Fat? Why is Apron Belly Fat Dangerous? How Can I Get Rid of Apron Belly Fat? Benefits of Using Exercises to Get Rid Apron Belly Fat 10 Exercises to Get Rid of Apron Belly Squats Lunges Deadlifts Pushups Plank Holds Sit Ups Russian Twists Bicycle Crunches Side Planks Mountain Climbers Cardiovascular Exercise to Get Rid of Apron Belly Other Cardio Exercises That Will Help The Importance of Clean Eating And Lifestyle Habits Understanding Apron Belly Fat This condition got the name “apron belly” because it’s literally an apron-like flap of skin that hangs down over your lower abs.  It can be hard for figuring out how to dress. It can get in your way as you move. And for most people who have this issue, they need to make some basic lifestyle changes to start to see a reduction.   Here’s what you need to know about apron belly fat: What Causes Apron Belly Fat? Apron belly fat, or sometimes called a mother’s apron, is a type of subcutaneous fat that accumulates around the waistline. There are several causes: Weight Gain Excess calories intake leading to weight gain.  Over time this continued weight gain can settle in the middle and contribute to this stomach overhang.  Pregnancy The expansion of the abdominal area during pregnancy can result in stretched skin and muscles, contributing to the development of an apron belly.   Aging As individuals age, their metabolism may slow down, leading to changes in the body composition, including increased fat accumulation in the abdominal region.  Why is Apron Belly Fat Dangerous? Apron belly fat is more than just a cosmetic problem. It’s been linked to increased health risks:  Diabetes and Heart Disease Excess abdominal fat is associated with an increased risk of type 2 diabetes and cardiovascular diseases. Back Pain The additional weight carried in the abdominal area can strain the lower back, leading to discomfort and potential long-term issues. Poor Posture The presence of an apron belly can affect posture, contributing to back pain and muscle imbalances. How Can I Get Rid of Apron Belly Fat? The good news is that you can get rid of apron belly fat (and avoid a tummy tuck or another surgical procedure), but it does take more than just a few core strengthening exercises.  If you’re carrying around excess apron belly fat in the abdominal area due to weight gain or other factors, here are some non-surgical options you can do to start reducing overall fat and your apron belly:  Cardiovascular Exercise Engage in regular aerobic activities such as brisk walking, running, cycling, or swimming to burn calories and promote overall fat loss, including in the abdominal area. Strength Training Incorporate strength training exercises to build muscle and boost metabolism. Focus on compound movements like squats, deadlifts, and lunges, which engage multiple muscle groups. Core Exercises Perform targeted abdominal exercises to strengthen the core muscles, including planks, leg raises, and bicycle crunches. This can help tone and tighten the abdominal area. Healthy Diet Adopt a balanced and nutritious diet. Focus on whole foods, lean proteins, vegetables, and whole grains. Avoid excessive consumption of processed foods, sugary beverages, and high-calorie snacks. Hydration Drink an adequate amount of water to support overall health and facilitate metabolism. Posture Improvement Work on maintaining good posture to prevent the appearance of an exaggerated apron belly. This involves exercises to strengthen the back and core muscles. Consistency Achieving lasting results requires consistency and patience. Make lifestyle changes that are sustainable in the long term. Benefits of Using Exercises to Get Rid Apron Belly Fat There are many benefits to exercising to reduce apron belly fat. As you read above, there are certain health risks associated with an apron belly, not to mention physical discomfort and body confidence.  By reducing and eliminating this excess fat, you will help improve your overall health and fitness level. It can also help to tone your stomach muscles and make them stronger.  Additionally, exercising can help to reduce stress levels, which can contribute to a reduction in apron belly fat. All of the below strength and cardiovascular exercises will help to burn calories and improve your overall fitness level. When combined with a healthy diet, exercise can be an extremely effective way to reduce apron belly fat. Aim for at least 30 minutes of moderate-intensity exercise most days of the week. If you’re just starting out, you can break this up into shorter sessions throughout the day. 10 Exercises to Get Rid of Apron Belly It’s important

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Improve Your Mobility With Spider Lunges

Blog, Core Workouts, Fitness, Other Fitness /

Improve Your Mobility With Spider Lunges Spider lunges might sound like some tricked-out maneuver that requires sprouting four extra limbs. Fortunately, it isn’t that complicated, and extra-fortunately, you don’t have to grow four more appendages. In reality, the spider lunge is a next-level mobility exercise that can help to increase flexibility, warm up your lower body, and ease tension in your hips, explains Cody Braun, CPT. And since you’re moving through a plank position, you’ll target your abs with this exercise, too. Hip mobility and core work, all in one? Sign us up! Here’s everything you need to know about spider lunges to get their maximum benefits. Spider Lunges: Step-by-Step Instructions Get into a high plank position with your hands directly under your shoulders, core braced, and your body forming a straight line from head to heels. This is your starting position. Keeping your hips down, step your right foot forward and place it outside your right hand. Hold for a moment, and then return your right foot to the starting position. Repeat with your left foot, stepping it outside your left hand, and then returning to the plank position. Alternate sides until all reps are completed. How to Make Spider Lunges Easier If this exercise gives you too intense a stretch, or you aren’t able to get your foot all of the way forward to your hand, that’s OK! Modify the spider lunge by taking a smaller step forward. This allows you to focus on moving through a range of motion that’s comfortable for you. How to Make Spider Lunges Harder There are a couple of ways to make this exercise even more challenging. Try these variations to work your muscles even more: After stepping your right foot forward, lift your right arm toward the ceiling, opening your chest and twisting your torso. Hold. Repeat on the opposite side. This will allow you to get a greater hip stretch while also adding in some thoracic mobility. Speed up the movement. Instead of stepping back to plank in between sides, jump your feet to switch which foot is in front. You should still try to keep your hips low as you move. This variation will really turn up the core engagement. Benefits of Spider Lunge The spider lunge is, above all else, a mobility exercise. It targets the following muscles: Hip flexors at the front of the hips Hip adductor, or inner thigh muscles Glutes It’s important to stretch these muscles, especially your hip flexors, which can get tight with everything from excessive sitting to cycling and running. “Most people have limited hip mobility, so the spider lunge is a great exercise to open up the hips,” says Braun. Spider lunges also work your core, as you have to engage your abdominals to hold the high plank position. Your core is also used to stabilize your body as you move your foot forward and back. How to Add Spider Lunges to Your Workout Routine The time to do spider lunges depends on when you’re doing them in relation to other exercises, Braun says. “If you hold this stretch for time, I would recommend performing the stretch after your workout,” he says. “If you move through this stretch by alternating legs with minimal holds, then I would suggest performing the spider lunge before your workout as a dynamic stretch.” Of course, you can also perform it both ways — and even do it throughout the day to break up stints spent sitting. The post Improve Your Mobility With Spider Lunges appeared first on BODi. Spider lunges might sound like some tricked-out maneuver that requires sprouting four extra limbs. Fortunately, it isn’t that complicated, and extra-fortunately, you don’t have to grow four more appendages. In reality, the spider lunge is a next-level mobility exercise that can help to increase flexibility, warm up your lower body, and ease tension in your hips, […] The post Improve Your Mobility With Spider Lunges appeared first on BODi. Kayne Toyosato{authorlink}https://www.beachbodyondemand.com/blog/spider-lungesBODi BODi is a Health Esteem platform to help you embrace the person you are today so you can take action to achieve all your health and fitness goals. https://www.beachbodyondemand.com/blog/wp-content/plugins/bod-blog/assets/vendor/beachbodydigital/wordpress-core-plugins/beachbody.png

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Push-Ups Getting Stale? Try These 17 Variations

Arm Workouts, Blog, Chest Workouts, Core Workouts, Fitness, Other Fitness, Shoulder Workouts /

Push-Ups Getting Stale? Try These 17 Variations If you want to hit loads of muscles in a single rep, you can’t do much better than a standard push-up. But the base move is just the beginning. To see new gains in strength, muscular development, and mobility, there are dozens of push-up variations to try. Push-ups come in many different forms, making it simple to advance (or dial back) the classic exercise as needed. Various hand positions, body angles, props, and add-on moves work and emphasize different muscles, keeping the move fresh and effective. Try for yourself with the following push-up variations. 1. Classic Push-Up Muscles targeted: Chest, shoulders, triceps, and core Assume a high-plank position with your feet together, your body straight from head to heels, and your hands in line with (but slightly wider than) your shoulders. Engage both your glutes and your core to lock your body into position. Keeping your elbows tucked toward your body (your body should form an arrow when viewed overhead) and your head neutral, lower your torso until your chest is within a few inches of the floor. Pause, and then push yourself back up to the starting position as quickly as possible. 2. Incline Push-Up Muscles targeted: Along with the triceps and shoulders, this easier expression of the move shifts emphasis to the lower chest Place your hands slightly wider than shoulder-width apart on a bench or other stable, elevated surface, and assume a push-up position. Keeping your back flat and core engaged, lower your chest to within a few inches of the bench. Pause, and then push yourself back up to the starting position. 3. Plank Push-Up Muscles targeted: This more challenging push-up hits the usual muscles, with added emphasis on the triceps Assume a low-plank position with your forearms, palms, and balls of your feet on the floor, and your body straight from head to heels. Your feet should be shoulder width, your fingers spread wide, and your forearms parallel. Without shrugging your shoulders toward your ears, or letting your hips sag or lift, shift your weight onto your left forearm and place your right palm flat on the floor below your right shoulder. Still maintaining a perfectly straight body, shift your weight onto your right palm, placing your left hand flat, and straightening both arms to assume a high-plank position. Reverse the move, lowering your right forearm and then your left forearm back to low-plank position, keeping your body straight the whole time. Repeat the movement, this time placing your left hand in push-up position before your right hand. After both hands are in high-plank position, lower your left arm to low-plank position before your right arm. Continue the movement, alternating the initiating arm with each rep. 4. Diamond Push-Up Muscles targeted: The closer hand positioning demands more of the triceps in this more advanced push-up with still plenty of tension on the chest and shoulders From a push-up position, bring the tips of your thumbs and index fingers together so they’re touching (see the diamond?). This is the starting position. Keeping your elbows tucked (don’t let them flare), lower your torso until your chest lightly touches the backs of your hands. (Or as far as you can go without compromising form.) Pause, and then push yourself back up to the starting position. 5. Single-Leg Push-Up Muscles targeted: The lifted leg challenges core stability in addition to the chest, shoulders, and triceps Assume a push-up position, lifting your right leg off the floor. Keeping your elbows tucked toward your body, lower your torso until your chest is within a few inches of the floor. Pause, and then push yourself back up to the starting position as quickly as possible. Complete all reps on one side, then repeat on the other, performing equal reps on both. 6. Inchworm Push-Up Muscles targeted: Walking your hands forward places additional tension on the abdominal muscles and spinal erectors as you stabilize your spine, subsequently working your triceps, chest, and shoulders Stand tall with your feet hip-width apart and your arms at your sides. Keeping your core engaged and back flat, hinge forward at your hips and place both palms on the floor. Bend your knees slightly if necessary. Walk your hands forward until you assume a high-plank position. Your wrists should be directly under your shoulders and your body should be straight from head to heels. Lower your body, bringing your chest within a few inches of the floor, and then return to high-plank. Reverse the movement, walking your hands back toward your feet, to return to the starting position. 7. Wide-Arm Push-Up Muscles targeted: Moving your hands out farther to the sides shifts emphasis to the muscles of the chest Assume a push-up position, placing your hands on the floor twice shoulder-width apart. Keeping your elbows tucked toward your body, lower your torso until your chest is within a few inches of the floor. Pause, and then push yourself back up to the starting position as quickly as possible. 8. Push-Up to Side Plank Muscles targeted: Shifting to one arm at the top of the push-up places greater tension on the shoulder and triceps of the planted hand, and challenges core stability — particularly the obliques — with the rotational movement Assume a push-up position. Keeping your elbows tucked (not flared), core engaged, and head in line with your spine, lower your body until your chest is within a few inches of the floor. Pause, and then push back up to the starting position. Once you return to the starting position, shift your weight onto your left hand, stack your right foot on top of the left, roll your right hip back, and extend your right arm toward the ceiling (the only parts of your body on the floor will be your left hand and the outside edge of your left foot). Keep your body straight throughout the movement. Bring your right hand and foot back down to the floor, and repeat the sequence, switching sides on

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Best Weighted Hula Hoops & Fun Workouts For Adults (2023)

Beginner Guides, Blog, Core Workouts, Fitness, Fitness Gear + Fashion, Low-Impact Workouts, WORKOUTS /

Best Weighted Hula Hoops & Fun Workouts For Adults (2023) Of all the things that TikTok makes you buy, the weighted hula hoops may be worth your money. I’ve been using a weighted hula hoop for 15 years and I am here to tell you they are both fun and effective.  Weighted hula hoops are having a moment on TikTok for a few reasons. Number one, hula hooping is fun to watch! Number two, the heavier hoop is a great way to get effective and enjoyable exercise.  Forget trying to run three miles. Instead, step inside a weighted hoop. Turn on some music, move your body in a circular motion, and enjoy.  I purchased 10 of these hoops at a fitness experts conference to bring home with me years ago. I’ve been using them ever since!  For 15 years my full-body workout bootcamp attendees have begged me to use the exercise hoop as one of our stations.  It’s familiar, play-like and everybody loves them. Plus, your heart rate will soar.  And it’s a multiple muscle group workout. Your core muscles, lower back, hips, and thighs will be working way more than with a traditional hula hoop workout!  You can learn more about this fun form of exercise in my complete hula hooping guide. Are you ready to give the best weighted hula hoops a try? Table of contents What Is A Weighted Hula Hoop? Do Weighted Hula Hoops Work? How Often Should You Hula? Benefits of Exercising With a Weighted Hula Hoop Fitness Benefits Core Strength Fun and Enjoyable Accessibility Stress Relief Social Aspect Weight Loss The Best Weighted Hula Hoops On Amazon My Favorite Weighted Hula Hoop The Best Weighted Hula Hoop For Travel The Newest Type of Weighted Hula Hoop A Heavier Hula Hoop Option The Best Heavy Hula Hoop For Carrying How to Use a Weighted Hula Hoop Correctly Other Exercise To Do With Hula Hooping What Is A Weighted Hula Hoop? I taught at fitness conferences for years. About 15 years ago at one of the conferences, I became interested in the benefits of hula.  Weighted hula hoops were getting some hype back then and I took a 30-minute hula hoopers class. It was so fun the time flew by. It was more intense than a standard hula hoop and great aerobic activity.  The next day, my abs were sore.  Something to note – this is not the $5 normal hula hoop from the drug store. These weighted hula hoops are bigger in circumference and come in different sizes. The weighted hula hoop takes the concept of a regular hula hoop and adds additional weight, shock absorbers, and adjustable sizes. They typically weigh between a half to a full pound each.  Thankfully, the bigger diameter makes it easier to learn.  Even if you couldn’t hula as a kid, remember these are easier to keep up on the hips. They also deliver better results than a cheap kids hoop!   The weight can range, but I’m not as big a fan of the heavy hoops (up to 5 lbs). They’re simply too stressful on my hips. But other people do like them, so you have to find the right choice for you. I tried a whole bunch and settled in on a lighter hoop with a circumference of around 40 “ and weight between 1-1.5 lbs. That’s my sweet spot! Do Weighted Hula Hoops Work? Weighted hula loops are a totally fun way to get moderate intensity cardiovascular fitness. Using these fun hoops can help burn calories and improve endurance. Regular hula hoops are just plain fun, but adding weight to the hoop will engage core muscles. And, it works way more than just your core! Weight hula hoops can also effectively target abdomen, lower back, hips, and thighs. This effective low-impact exercise is also easy on the joints. How Often Should You Hula? If you’re interested in giving a weighted hula hoop a chance, I suggest starting small. In the beginning, try hooping from 5-15 minutes a few times a week.  Ultimately, how often you do waist hooping will depend on personal preference. Just like the weight of the hoop.   You can just hoop in your living room for 10 minutes any time you want. Or you can throw it at the beginning or end of another workout just for fun. Look for an adjustable hoop with easy assembly that you can use in a home gym, or take with you on the go. Benefits of Exercising With a Weighted Hula Hoop Hula hooping is a fun and enjoyable form of physical activity. Many people find it entertaining, which encourages them to stick with their workout routine. It also doesn’t require any skill level to start. The rhythmic movement and the challenge of keeping the hoop spinning can make exercise feel like play.  It has gained popularity for several reasons. The hype around this low-impact workout can be attributed to their potential health and fitness benefits.  Here are a few of the reasons they have become so popular: Fitness Benefits Using a weighted hula hoop provides an effective moderate intensity cardiovascular workout that can help burn calories, improve endurance, and enhance overall cardiovascular health.  The added weight engages core muscles, making it a more intense workout compared to traditional hula hooping.  It also targets muscles in the abdomen, lower back, hips, and thighs, leading to improved muscle tone and strength. Plus, it’s low impact and easy on the joints.  Core Strength Hula hooping, especially with a weighted hoop, engages the core muscles extensively.  This can lead to improved core strength, stability, and balance. A strong core is essential for overall body strength and can help prevent back pain and improve posture. You might also enjoy my favorite core strengthening exercises! Fun and Enjoyable Hula hooping is a fun and enjoyable form of exercise. Many people find it entertaining, which encourages them to stick with their workout routine.  The rhythmic movement and the challenge of keeping the hoop spinning can make exercise feel like play. Accessibility Weighted hula hoops are relatively inexpensive and readily available, making them accessible to a wide range of people.  They can be used at home, in parks, or in fitness classes, making it convenient for individuals to incorporate hula hooping into their fitness regimen. Stress Relief Exercise, including hula hooping, triggers the release of endorphins, which are natural stress relievers.  Engaging in regular hula hooping sessions can help reduce stress and

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How to Do Burpees for Maximum Results

Arm Workouts, Blog, Cardio Workouts, Core Workouts, Fitness, Leg Workouts /

How to Do Burpees for Maximum Results When you need a do-anywhere full-body move that jacks up your heart rate after just a few reps, look no further than the burpee. “The burpee is one of the most challenging and effective total-body exercises you can do,” says Trevor Thieme, C.S.C.S., BODi’s executive director of fitness and nutrition content. This challenging exercise is a mainstay in HIIT (high intensity interval training) workouts for a reason: It packs a triple-benefit punch in one fluid sequence, helping you build strength, endurance, and power. And all you need to do it is your own bodyweight and a little floor space. Here, we show you how to execute this move to perfection to score maximum benefits. Burpee: Step-by-Step Instructions  Program: TOUGH MUDDER T-MINUS 30Workout: Burpee Challenge Stand tall with your feet hip-width apart and your arms at your sides. Bend your knees, hinge at your hips, and squat down, placing both palms on the floor. Jump your feet back to a push-up position: hands and balls of your feet on the floor and your body straight from head to heels, core engaged and back straight. Do a push-up: Lower your torso until your chest is a few inches from the floor, and then quickly push back up. Jump your feet back to your hands, and then explode upward, jumping into the air. Land softly and immediately begin your next rep. How to Modify the Burpee If you need to make burpees easier, try placing your hands on a step or low box instead of the floor, Thieme says. Or, eliminate the push-up and/or jump. If the classic burpee is too easy, try keeping one leg raised throughout the movement (a.k.a. a single-leg burpee), performing a dead-stop pushup at the bottom of the move (lowering your body all of the way to the floor and briefly lifting your hands), or doing a tuck jump at the top of it (lifting both knees toward your chest while in mid-air). Read on for even more ways to progress this total-body fat burner. Burpee Variations Spice up the classic burpee with one or more of these next-level variations. Burpee bolt When you get to high plank, instead of performing a push-up, jump both feet off the ground at the same time, driving one knee forward toward your chest and shooting the opposite leg straight out behind you. Burpee pull-up Stand beneath a pull-up bar, and each time you jump up, grab the bar and perform a pull-up before lowering yourself to a dead hang and dropping to the floor to begin your next rep. Lateral burpee Perform a lateral jump instead of a vertical one, jumping back and forth from rep to rep. Benefits of Burpees Here are just a handful of the benefits you can reap by making burpees part of your exercise repertoire. 1. Improved cardiovascular fitness Because the burpee engages multiple major and minor muscle groups from head-to-toe, it makes a great cardio exercise. In fact, burpees may be comparable to sprint intervals in their cardiovascular effects. A 2014 study in Journal of Strength and Conditioning Research pitted the aerobic demand of burpees against sprint intervals on a stationary bike. Researchers determined that the burpee provides similar “physiological adaptations and performance improvements” with a significantly lower time commitment. And unlike sprint intervals, burpees have the added benefit of building upper-body strength, power, and endurance, Thieme says. 2. Convenience Burpees make it easy to work up a total body sweat, whether you’re watching TV at home or navigating a busy gym. And as you’ve already seen, the fitness benefits of the burpee are comparable to those you’d get from working out on a cardio machine or pounding the pavement outside, so you can be sure you’re not shortchanging your results. 3. Enhanced strength and power The burpee incorporates classic strength and power moves like the squat, plank, push-up, and vertical jump. That means you’ll reap the benefits of all of these moves by including the burpee in your training plan. Can You Lose Weight Doing Burpees? Challenging exercise of any kind can help you lose weight by creating a caloric deficit, but the more muscles an exercise engages and the less you pause between reps, the more calories you’ll burn. That’s what makes the burpee so effective at torching fat — it’s a total-body exercise with continuous movement. Though it’s tricky to say exactly how many calories you’ll burn by doing burpees (it depends on factors like muscle mass, age, height, and gender), one study in the Journal of Strength and Conditioning Research showed that the classic bodyweight exercise elicits an even greater energy expenditure (measured in calories burned) than traditional weightlifting moves such as the squat and deadlift. However, just remember that you can’t out-train a bad diet. If you’re looking to lose weight, make sure to prioritize healthy, whole foods while burning more calories throughout the day than you consume. The post How to Do Burpees for Maximum Results appeared first on BODi. When you need a do-anywhere full-body move that jacks up your heart rate after just a few reps, look no further than the burpee. “The burpee is one of the most challenging and effective total-body exercises you can do,” says Trevor Thieme, C.S.C.S., BODi’s executive director of fitness and nutrition content. This challenging exercise is a mainstay in […] The post How to Do Burpees for Maximum Results appeared first on BODi. Kayne Toyosato{authorlink}https://www.beachbodyondemand.com/blog/burpees-exerciseBODi BODi is a Health Esteem platform to help you embrace the person you are today so you can take action to achieve all your health and fitness goals. https://www.beachbodyondemand.com/blog/wp-content/plugins/bod-blog/assets/vendor/beachbodydigital/wordpress-core-plugins/beachbody.png

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15 Pilates Exercises for Beginners

Blog, Cardio Workouts, Core Workouts, Fitness, Home Workouts /

15 Pilates Exercises for Beginners You might’ve heard about all the benefits that Pilates exercises can have on your body, namely your core. But where do you start? Studio classes are a great way to build a foundation of movement under instruction. But if you want to learn or practice Pilates outside of the studio (or without paying studio prices), Andrea Rogers’ XB Pilates program on BODi provides high-energy workouts that blend Pilates with elements of dance and cardio. You’ll learn the basics of Pilates while toning, strengthening, and lifting your body from head to toe. Try working your way down this list of 15 classic Pilates exercises that are suitable for beginners. 1. Side Leg Lifts Lie on your right side with your shoulders, hips, knees, and ankles in one straight line, and your head resting on your right arm. (If you feel unstable, bend the knee of your lower leg slightly, for more of an anchor.) Engage your abs, then slowly lift your right leg as you inhale (try not to go past a 45-degree angle). Keep your leg internally rotated (toes facing forward) as you lift it. Exhale as you lower your leg. Repeat until all reps are complete, then switch sides, performing equal reps on both sides. 2. Leg Circles Lie on your back with your legs out straight in front of you, and your arms stretched out by your sides. Engage your core, keeping your lower back pressed into the floor (keep pressing it down throughout the exercise). Inhale as you lift your right leg straight up with your toes pointing toward the ceiling. Move your right leg in large, controlled, clockwise circles, exhaling as you take your leg down and around. Reverse the direction of the circles for the same number of reps. Lower your right leg and repeat equal reps with your left leg. 3. Pilates Hundred Lie on your back with your legs extended in the air. Lower them to a 45-degree angle (or make it easier by bending your legs to 90-degree angle). Extend your arms straight by your sides, slightly off the floor. Engage your core so your lower back is pressed into the ground. Inhale to engage your abdominals and lift shoulder blades and head off the ground. Begin pumping your arms up and down in a small motion, as you inhale for 5 counts and exhale for 5 counts. Continue with sets of 10 counts, until you reach 100. 4. Single-Leg Stretch Lie on your back and bring both knees to your chest. Engage your abs to lift your head, neck, and shoulders off the mat, while pressing your lower back into the floor. Wrap your hands lightly around the outside of your thighs, just above the knees. Inhale, and reach your right leg out straight, so it hovers just a few inches above the floor. Keep your lower back pressing into the floor. If it comes up, don’t lower your leg as far down. Your hands can be lightly touching your left shin. Exhale, and switch legs, bending your right leg in to the tucked position, and stretching your left leg out straight so it hovers just a few inches above the floor. Your hands can be lightly touching your right shin. Continue alternating until all reps are complete. 5. Double Leg Stretch Lie on your back and bring your knees to your chest. Engage your abs to lift your head, neck, and shoulders off the mat, while pressing your lower back into the floor. Wrap your hands lightly around the outside of your thighs, just above the knees. Inhale, and reach both of your arms overhead at the same time you extend both legs out straight, just a few inches above the floor. Keep your lower back pressing into the floor. If it comes up, don’t lower your legs as far down. Exhale, and sweep your arms back around as your knees return to your chest. Repeat until all reps are complete. 6. Criss Cross Lie on your back with your knees bent at 90-degrees (shins parallel to the ground). Gently place your finger tips behind your head with your elbows pointing out to the sides. Engage your core, keeping your lower back pressed into the floor, and lift your shoulder blades off the floor. Exhale as you twist your upper body to the right, extending your left leg straight out, and bringing your left elbow to your right knee. Come back to the center as you inhale. Exhale again, twisting your upper body to the left, as your right leg extends, bringing your right elbow to your left knee Continue alternating until all reps are complete. 7. Scissor Kick Lie flat on your back with your legs straight and your arms at your sides. Engage your core and press your head, shoulders, and lower back into the floor as you raise both legs about 12 inches off of it. Keep both legs straight as you alternately lift each foot in a fluttering motion. Complete an equal number of reps with each leg. 8. Teaser Lay on your back with your core engaged and lower back pressed into the ground. Bend your legs so your feet are flat on the ground, about hip distance apart. Lift one leg up and extend it out at a 45-degree angle. Reach your arms straight up to the ceiling. Inhale as you lift your torso up, reaching your arms toward your toes, creating a “V” shape with your body. Hold this position for 5 breaths, then slowly roll back down as you exhale. Do all reps on one side, and then legs, performing equal reps on both sides. 9. Tik Tok (Pendulum) Lay on your back and prop yourself up on your forearms, elbows under your shoulders, palms flat on the ground. Extend your legs out straight to 45 degrees. Keeping your core engaged, slowly rock onto your right hip, lowering your legs slightly to the right. Keep your shoulders

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Isometrics: Get Stronger Without Moving a Muscle

Blog, Core Workouts, Fitness, fitness tips, Strength Training /

Isometrics: Get Stronger Without Moving a Muscle If your workouts always have you moving, it may be time to add some isometric exercises to take your results to the next level. “Isometric exercises increase the target muscle’s time under tension, which is a key growth stimulus,” explains Trevor Thieme, C.S.C.S., executive director of fitness and nutrition content at BODi. What Is Isometric Exercise? Put simply, an isometric exercise is one that engages muscle without movement. Instead, you pick one position and hold it. One example of isometric exercise that immediately comes to mind for most people is the plank. And that exercise alone proves that even if isometric exercises look easy, they’re anything but. Holding a position for 5 to 30 seconds or more takes a lot of work and, unlike your traditional up-and-down exercise, they don’t give you a break. That’s part of what makes isometric exercises so great for people with tight schedules or anyone looking to be as time-efficient as possible. Isometric exercises allow you to train your body, hard, in minimal time with little to no equipment. Another perk for those working out at home is that the lack of movement makes isometric exercises easier to perform in tight quarters — without bumping into or knocking over anything. Isometric vs. Isotonic Exercise They sound similar, but isometric and isotonic exercises involve different forms of muscle actions. Obviously they share the same prefix, “iso,” meaning “same.” Isometric exercises describe those in which a muscle’s length remains constant. For example, in a plank or wall sit, the muscles are working, but not actively changing lengths. Isotonic exercises, however, require the shortening and lengthening of muscles — but while maintaining the same tension. For example, when you lower into a squat, muscles lengthen or act eccentrically. As you stand back up, the muscles shorten, acting concentrically or contracting, explains Layne Nordquist, C.P.T., a master trainer with VASA Fitness in Denver. The resistance placed on the body is another critical component of isometric vs. isotonic exercises. In isometric exercises, the load placed on a given muscle is equal to the force the muscle generates — hence the “hold it right there” stalemate. In isotonic exercises, however, the amount of force generated by the muscle changes — even if the tension stays the same. In the eccentric phase, the force placed on the muscle is greater than what’s generated by the muscle. In the concentric phase, the force placed on the muscle is less than what the muscle generates. Interestingly, your body’s muscles are stronger acting isometrically than they are concentrically, according to Nordquist. Think about it: It’s easier to hang out at the bottom of a lunge than it is to get up out of it. 11 Isometric Exercises for Total-Body Strength These isometric exercise examples are great foundational moves to add to any strength-training routine. When performing these and any isometric exercises, it’s important to emphasize form first and foremost. Even if you can hold a plank for one minute, what really matters is the time spent holding it with full-body tension and good form, even if it’s for only 15 seconds. The same goes for all of the following isometric exercises. Aim to bring yourself to fatigue, but not failure, with each. 1. Forearm plank Assume a push-up position, aligning your shoulders over your wrists, and drop down to your elbows, resting on your forearms. Your arms should be parallel, with your palms facing down. Extend your legs behind you, engaging your hamstrings and quads. Balancing on the balls of your feet, push through your heels to further activate your leg muscles. Press through your shoulders to dome your upper back. This move will protect your joints. Avoid arching your low back by pulling in your belly to engage your core. Squeeze your glutes. Isometrically pull your elbows toward your toes. Take deep breaths to oxygenate your muscles so that they can work hard to hold your body in a static position. Hold until fatigued. (Can also be performed on your hands as a high plank and on each side as a side plank.) 2. Low squat Stand tall with your feet hip- to shoulder-width apart and your hands by your sides, toes pointed forward. Keeping your back flat and core braced, push your hips back, bend your knees, extend your arms forward, and lower your body as far as possible while still maintaining tension in your lower body. Hold for time. 3. Wall sit Stand with your back against a wall, your feet hip-width apart and your hands by your sides. Slide down the wall until your hips and knees are 90 degrees, with your shoulders and butt touching the wall. Hold until fatigued. 4. Isometric push-up Get on all fours with your feet together, your body straight from head to heels, and your hands stacked under (but slightly wider than) your shoulders. Bend your elbows so that your upper arms flare out diagonally from your torso (you should form an arrow when viewed from above). Lower your body until your elbows form 90-degree angles, and hold until fatigued. 5. Static lunge Stand tall with your feet hip-width apart and your hands at your sides. Keeping your chest up, shoulders back, back flat, and core engaged, take a large step forward with your right foot. Lower your body until your front thigh is parallel with the ground and your left knee is bent 90 degrees. Hold until fatigued, performing equal reps on both sides. 6. Dumbbell curl with static hold Stand holding a pair of dumbbells at arm’s length by your sides, palms facing forward. Keeping your elbows tucked in and your upper arms locked in place, curl the dumbbells until your forearms are parallel to the floor. Hold until fatigued. 7. Isometric bench press Lie on a flat bench holding a pair of dumbbells directly above your chest with your palms facing forward. Your head, upper back, and butt should touch the bench, and your feet should be flat on the floor. Slowly lower the dumbbells to the sides of your

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How to Do the Inchworm Exercise

Blog, Core Workouts, Fitness /

How to Do the Inchworm Exercise Inchworms aren’t particularly regarded for their core strength — there aren’t any selfies of caterpillars showing off their 106-pack abs, after all. But the inchworm exercise is a solid go-to exercise when you’re looking to strengthen your core. Sometimes called the walkout exercise, this low-impact, standing-to-plank-position move is popular among trainers with good reason. “The inchworm is primarily a core exercise, but you’ll also feel it in your shoulders, glutes, and hamstrings,” says Trevor Thieme, C.S.C.S., executive director of fitness and nutrition content for BODi. “It works muscles all over your body.” Best of all, it can be progressed easily to make it more challenging. Inchworm Exercise: Step-by-Step Instructions Stand tall with your feet hip-width apart and your arms at your sides. Keeping your core engaged and back flat, hinge forward at your hips and place both palms on the floor. Bend your knees slightly if necessary. Walk your hands forward until you assume a high-plank position. Your wrists should be directly under your shoulders and your body should be straight from head to heels. Reverse the movement, walking your hands back toward your feet, to return to the starting position. What Muscles Does the Inchworm Exercise Target? The inchworm is a compound (multi-joint) exercise that hits several major muscles. Core You have to stabilize your spine as you bend and walk your hands forward, and that lights up your abdominal and spinal erector muscles. These stay engaged as you keep your back and hips in alignment while in plank, and continue to fire up as you walk your hands back. Arms, shoulders, and chest As you come into high plank — and especially if you add a push-up to the sequence (more on that in a bit) — your pecs, delts, and triceps engage to support and move your body. Inchworm Variations The following variations are a great way to make the inchworm exercise part of a dynamic warm-up — it’s a low-impact move that not only engages many major muscle groups, but also helps increase mobility and flexibility by working your arms and hips through large ranges of motion. 1. Inchworm push-up From the high-plank position, lower your torso until your chest is within a few inches of the floor, and then push back up before returning to standing. 2. Inchworm to low plank From a high plank, lower your right forearm to the floor, and then your left. Push back up to a high plank and then return to standing. 3. Inchworm to cobra From a high plank, lower your torso until your chest is within a few inches of the floor, then press into your palms and lift your chest off the floor using your arm and back muscles, creating an arch in your lower back. Lift your hips up to return to standing. 4. Inchworm to alternating side plank From a high plank, transition to a side plank by shifting your weight onto one arm and rotating your body to raise the other one toward the ceiling. Return to a high plank and repeat on your other side before resuming the inchworm and returning to standing. 5. Inchworm pounce reverse From high-plank, push your hips back over your feet by bending your knees without letting your them touch the ground, keeping your arms extended out in front of you. Then move back to a high plank before returning to standing. 6. Inchworm to sumo squat jump When you return to the starting position, hop your feet out wide and perform a sumo squat, or keep your feet together for a squat jack. The post How to Do the Inchworm Exercise appeared first on BODi. Inchworms aren’t particularly regarded for their core strength — there aren’t any selfies of caterpillars showing off their 106-pack abs, after all. But the inchworm exercise is a solid go-to exercise when you’re looking to strengthen your core. Sometimes called the walkout exercise, this low-impact, standing-to-plank-position move is popular among trainers with good reason. “The […] The post How to Do the Inchworm Exercise appeared first on BODi. Kayne Toyosato{authorlink}https://www.beachbodyondemand.com/blog/inchworm-exerciseBODi BODi is a Health Esteem platform to help you embrace the person you are today so you can take action to achieve all your health and fitness goals. https://www.beachbodyondemand.com/blog/wp-content/plugins/bod-blog/assets/vendor/beachbodydigital/wordpress-core-plugins/beachbody.png

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How to Do the Hollow Body Hold for Dinner Roll Abs

Blog, Core Workouts, Fitness /

How to Do the Hollow Body Hold for Dinner Roll Abs The hollow body hold is less of an eye-catcher than all those fancy plank and sit-up variations you see on YouTube. But that doesn’t mean it’s less effective. “The hollow body hold is an easy way to learn how to actually engage your body to maximum tension through the abs,” says Mark Schneider, CSCS, a strength coach in Minneapolis, MN. That will not only help you build a solid midsection, but also translate into a stronger, more effective execution of bodyweight moves like pull-ups and push-ups, as well as weighted moves like squats and deadlifts. In fact, when you do it right, the hollow hold is one of the most focused ab exercises you can perform. But the ab-defining devil is in the details. Here’s how to do a perfect hollow body hold. Hollow Body Hold: Step-by-Step Instructions  Lie on your back and assume a dead bug position: legs together, hips and knees bent 90 degrees, and arms extended toward the ceiling with your palms facing each other.  Lift your shoulder blades off the floor and engage your core to press your lower back firmly into the floor.  Keeping your head and shoulders lifted, lower your arms straight overhead as you simultaneously straighten and lower your legs. Only lower your arms and legs as far as you’re able to without your lower back rising off of the floor.  Hold this position for as long as you can, breathing as smoothly as possible. Trainer tip: Don’t lift your head too far in this move — just raise it an inch or two — and keep your attention on your abdomen. “Think of zippering the bottom of your rib cage toward the front of your pelvis,” says Master Certified Trainer Billy Anderson, founder of Heroic Fitness Adventures, referring to how you should contract your abs. “That’s the most important part of the move.” Hollow Body Hold Muscles Worked In trainer-speak, the hollow hold is an anti-extension movement: It trains your core to resist extending or arching your lower back. That’s why it’s so critical to pin your lower back to the floor and keep it there throughout the move. In so doing, you’ll train your core muscles to perform their primary job functions with greater skill and strength. Rectus abdominis Your six-pack muscle is primarily responsible for drawing your ribs and pelvis toward each other. Transverse abdominis As a deep core muscle, your transverse abdominis helps support and stabilize your spine — and keep your lower back from arching off of the floor during the hollow hold. Obliques The oblique muscles framing your abdominals help to pull your ribs downward, as well as help prevent rotating from side-to-side. How to Progress the Hollow Body Hold The hollow hold is the ultimate mind-muscle builder. Once you’ve mastered it, you should have a clear sense of what your abdominals do and how to properly activate them — an accomplishment in itself. However, if you can hold the hollow position for at least 60 seconds with perfect form and want a greater challenge, you can make it more difficult by performing the exercise with one or two very light dumbbells in your hands (two pounds in each hand is plenty at first). You can also squeeze a small Swiss ball or a very light medicine ball between your feet or knees. But again, keep it light — even a very small weight will feel heavy in this position. Hollow Body Hold Alternatives Mix some of these great core-building exercises into your routine to complement your hollow body practice. 1. Plank The basic plank helps you learn how to engage and maintain tension with all of your core muscles, as well as your glutes, shoulders, back, and legs. 2. Dead bug This move has you lowering and raising opposite limbs while maintaining maximum tension in your core. 3. Bird dog Like the deadbug, you’ll lift and lower opposite limbs, but this time you’ll face the ground. Position a resistance loop around both thighs to make it more challenging. 4. Hollow body hang Take the hollow body hold from the floor to the pull-up bar and you’ll build grip strength to boot. The post How to Do the Hollow Body Hold for Dinner Roll Abs appeared first on BODi. The hollow body hold is less of an eye-catcher than all those fancy plank and sit-up variations you see on YouTube. But that doesn’t mean it’s less effective. “The hollow body hold is an easy way to learn how to actually engage your body to maximum tension through the abs,” says Mark Schneider, CSCS, a strength […] The post How to Do the Hollow Body Hold for Dinner Roll Abs appeared first on BODi. Andrew Heffernan CSCS, GCFP{authorlink}https://www.beachbodyondemand.com/blog/hollow-body-holdBODi BODi is a Health Esteem platform to help you embrace the person you are today so you can take action to achieve all your health and fitness goals. https://www.beachbodyondemand.com/blog/wp-content/plugins/bod-blog/assets/vendor/beachbodydigital/wordpress-core-plugins/beachbody.png

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How to Do Leg Lifts With Perfect Form

Ab Workouts, Blog, Core Workouts, Fitness /

How to Do Leg Lifts With Perfect Form If you’re tired of trying to crunch your way to a solid core or shredded midsection, there’s another foundational ab exercise that should be in your routine: leg lifts. Lifting your legs off the ground from a supine position targets the lower abs and gives you another tool to achieve that six-pack. Here’s how to perform the exercise and its variations. Leg Lift: Step-by-Step Instructions  Lie on your back with your legs straight, neck raised (or relaxed on the floor), and arms at your sides or under your butt for back support. Engage your core and press your back into the floor. Keeping your legs straight and together, slowly raise them until they are perpendicular to the ground. Pause, then slowly lower your legs until they’re about an inch or two above the floor, keeping them straight and your core engaged. How to Make Leg Lifts Easier Lift and lower one leg at a time, or bend your knees as you raise your legs. In this variation, you’ll end up with your lower legs parallel to the ground and your knees over your hips. You can also place your arms out straight at your sides on the floor (so your body forms a “T” shape) for more support. How to Make Leg Lifts Harder Perform the leg lifts in a captain’s chair (what some call a leg lift machine) or while hanging from a bar, lifting your legs until they are parallel to the ground. “The hanging aspect of the leg lifts adds grip strength, thus increasing the difficulty of the move,” explains Alexa Cohen, personal trainer at Crunch Union Square in New York City. Leg Lift Variations These variations of the leg lift add an extra challenge or change your angle of attack to emphasize different muscles. 1. Stability ball leg lift In addition to adding some extra weight, this presents the challenge of squeezing the ball with your leg muscles, ensuring you don’t drop it. 2. Side leg lift Lie on your left side with your feet and hips stacked, your legs straight, and your head resting on your left arm. This is the starting position. Keeping your core engaged, slowly lift your right leg as high as you can without rotating your hips. Pause, and then lower your right leg back to the starting position. Complete all of your reps, switch sides, and repeat. 3. Alternating leg lift (scissors)   Lie on your back, draw your knees in toward your chest, and wrap your arms around your legs. Lift your head, neck, and shoulders off the ground. Place your hands behind your neck and extend your legs so that they’re perpendicular to the floor. Point your toes. Keeping your head and shoulders lifted, lower your right leg 45 degrees. Quickly switch your legs so that your right leg is perpendicular to the floor and your left leg is lowered 45 degrees. Continue to switch your legs for your desired number of reps. Leg Lift Benefits “Leg lifts build a strong core and hip flexors, while simultaneously increasing balance and stability,” Cohen explains. The exercise targets the rectus abdominis — the “six-pack muscle” — and also works the hip flexors and obliques. “The abdominal muscles are used isometrically to stabilize the body during the motion,” Cohen says. But it’s not just leg lifts for abs. Your core is also your back. Since leg lifts increase core strength, Cohen adds, they also increase support for your back, which may lower the risk of back injuries. The post How to Do Leg Lifts With Perfect Form appeared first on BODi. If you’re tired of trying to crunch your way to a solid core or shredded midsection, there’s another foundational ab exercise that should be in your routine: leg lifts. Lifting your legs off the ground from a supine position targets the lower abs and gives you another tool to achieve that six-pack. Here’s how to […] The post How to Do Leg Lifts With Perfect Form appeared first on BODi. Kayne Toyosato{authorlink}https://www.beachbodyondemand.com/blog/leg-liftsBODi BODi is a Health Esteem platform to help you embrace the person you are today so you can take action to achieve all your health and fitness goals. https://www.beachbodyondemand.com/blog/wp-content/plugins/bod-blog/assets/vendor/beachbodydigital/wordpress-core-plugins/beachbody.png

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