vendredi 29 septembre 2017
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5 Band Exercises for Your Best Butt Ever
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This article originally appeared on DailyBurn.com.
Resistance bands are a priceless tool to have in your toning arsenal. For starters, they’re inexpensive and easy to take on the road. Even better: “They’re joint-friendly and provide a more functional movement in comparison to free weights,” says Bec Donlan, a certified personal trainer in NYC who teaches band-based classes at Bandier’s Studio B.
You can get these bands in different forms, too. Loop resistance bands — the kind that forms a circle, rather than one long strip — around your thighs or ankles during exercise. This makes them especially effective for pinpointing the muscles that make up your backside, says Donlan.
“[They] directly target your glutes, in particular your medial glute — which is a muscle that often refuses to fire for the majority of people,” explains the Australian native. “When it doesn’t activate, the muscles around it overcompensate and start doing all the work.” That can lead to imbalances (think oversized quads but a flat booty) and injuries. Whomp, whomp.
The bands also add ascending resistance to your weight room routine, meaning the exercises get tougher as you move through the full range of motion. That doesn’t happen with free weights, which give a constant resistance throughout the move. More intensity, more stability — aka efficiency at its best.
Convinced to join the band yet? Take on these five band exercises to fire up your glutes, and the rest of your lower body! We promise you’ll love the booty-toning benefits, and the strength upsides, too.
RELATED: 50 Butt Exercises to Sculpt Stronger Glutes
5 Band Exercises to Build a Stronger Butt
GIF: Mallory Creveling / Life by Daily Burn; Filmed at Bandier’s Studio B
1. Banded Side Step
This is one of the best band exercises to work your hips, abductors and the connective tissue in your legs, slashing your chance of injury. But it’s also a perfect way to prime your backside to work hard. Donlan recommends adding it to every warm-up to ensure your medial glutes fire up throughout your workout.
How to: Stand with feet hip-width apart, band around ankles and holding a dumbbell at chest height in front of you (a). Lower into a squat (b). Staying low, take one step to the right and back, then one step to the left and back for one rep (c). Do 3 sets of 20 reps.
GIF: Mallory Creveling / Life by Daily Burn; Filmed at Bandier’s Studio B
2. Deep Squat
Adding a band takes your typical squat to the next level. “Your glutes have to work seriously hard to fight against the band to ensure your knees don’t collapse,” says Donlan. Try it as a goblet squat (holding a dumbbell vertically at chest height in front of you) or as a bodyweight banded squat.
How to: Stand with feet shoulder-width apart, band around thighs right above knees (a). Push your hips back and lower down to the ground until thighs are parallel to the ground (b). Stand back up to start (c). Do 3 sets of 15 reps.
RELATED: How Low Should You Squat? (And How to Improve It)
GIF: Mallory Creveling / Life by Daily Burn; Filmed at Bandier’s Studio B
3. Curtsy Lunge
A favorite among runners, this move “is a great bang-for-your-buck exercise,” says Donlan. “It works all parts of your glutes, hip abductors and core.” She suggests holding a kettlebell in front of your chest or two dumbbells at your sides when you’re ready to up the intensity.
How to: Stand with feet hip-width apart, band around thighs (a). Step your left foot behind you and to the right, lowering until your right thigh is parallel to the floor (b). Return to standing (c). Do 10 reps, then repeat on the opposite side.
GIF: Mallory Creveling / Life by Daily Burn; Filmed at Bandier’s Studio B
4. Single-Leg Deadlift
Deadlifts do wonders for your entire posterior chain — back, glutes, hamstrings — which people often ignore in the weight room. The single-leg version also challenges your balance, which strengthens your core muscles as well.
How to: Put a band under your right foot and hold it with your right hand (a). Split your stance, right foot in front and left foot behind. Transfer your weight to right leg (b). Keeping your back straight and core engaged, bend your right knee slightly and slowly hinge forward at the hips, lowering until your hand reaches mid-calf (c). Stand back up to start (d). Do 10 to 15 reps, then repeat on opposite side.
RELATED: Are You Doing the Deadlift All Wrong?
GIF: Mallory Creveling / Life by Daily Burn; Filmed at Bandier’s Studio B
5. Butt Kick Back
Your glutes will be begging for mercy by the time you finish this burner. It primarily targets your butt, says Donlan, but gets your hamstrings in on the action, too.
How to: Start one all fours with a band around your right hand and the bottom of your right foot (a). Extend your right foot behind you, keeping the band straight, and lower for 1 rep (b). Do 10 to 15 reps, then repeat on opposite side.
5 Band Exercises for Your Best Butt Evermardi 26 septembre 2017
No, You Don’t Need Spanx’s New “Arm Tights.” Try These Arm-Sculpting Strength Exercises Instead
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Leave it to the creative minds at Spanx to come up with a new type of shapewear you may not have realized you need.
Called Arm Tights, the new product is a sheer, lightweight, seamless crop top. It comes in a variety of colors, and it's billed as a "wardrobe game-changer" that can be worn for layering and to smooth out arm flab—though these "Spanx for your arms" don't feature the compression fabric the company is known for. Spanx’s website touts the tights as having “360 degrees of flawless arm coverage.”
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We're all for wearing garments that make you feel confident and attractive. But covering up your arms, whether you have a little jiggle or a lot, is totally unnecessary. However, if you do want a tighter upper body, skip the Spanx and do these simple strength exercises. Check out our favorites for toning and building lean muscle below.
Oil rigger
Start in a tabletop position, with palms flat and fingers wide. Lift one leg up toward the ceiling, making sure your knee is still facing the floor. As you raise your leg, dip your chin down and out beyond your fingertips, keeping your elbows right next to your ribs. Exhale and lift back up to tabletop. Complete 10 on each side. Check out the video below to see Cassey Ho demonstrate; it’s the first exercise.
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Upper cut and forward punch
Start with feet wider than hip-width apart, holding a 3-pound dumbbell in each hand at hip level. Keeping your elbow bent, punch your right arm up and across your body toward your left shoulder. Return to start, then punch right arm forward. Return to start. Do 30 reps on each side. Watch Tracy Anderson perform the move in the clip below. Pro tip: Shift your weight with each punch.
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Triceps kickback
Start with a 5-pound dumbbell in each hand. Bend your knees and hinge at the waist, keeping your back flat and your neck in a neutral position. Hold the weights at your chest, then extend both arms straight back, flexing your triceps. Bend them forward and repeat for 30 seconds, up to five times, resting in between. Watch Emily Skye demo the move in the video below.
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No, You Don’t Need Spanx’s New “Arm Tights.” Try These Arm-Sculpting Strength Exercises Instead
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5 Yin Yoga Poses Every Runner Should Do
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This article originally appeared on DailyBurn.com.
Life is full of opposing pairs: sweet and savory, fast and slow, hard and soft. One half of the pair can’t — and shouldn’t — exist without the other. This concept is known as yin and yang, or, the idea that two opposing forces actually create a balance.
If you’re a runner, your weekly mileage falls into the ‘yang’ category, says Eric Jeffers, Life Power Yoga master trainer at Life Time Green Valley in Henderson, NV. Running, like all forms of exercise, is stressful for your body. While it builds up strength, speed and endurance, it can also leave you feeling sore and depleted if you don’t balance it out with adequate recovery — aka ‘yin.’ So instead of doing a few half-hearted stretches post-run, try something that can really help you strike a balance between stress and relaxation.
The answer: yin yoga.
RELATED: The Strength Training Workout Every Runner Needs
Hit Your Stride: Yin Yoga for Runners
Unlike more dynamic, fast-paced yoga styles like vinyasa and ashtanga, yin yoga feels more like a meditation session than a workout. Instead of flowing from one pose to the next with little to no pause in between, yin yogis hold poses (called asanas) that require very little exertion for longer periods of time, usually between three and five minutes. “This technique targets tendons, ligaments and fascia of the lower body,” says Jeffers. “It helps relieve tension and soreness, maintains range of motion and improves circulation.”
As a bonus, students perform almost all of the poses seated or lying down — the perfect antidote to miles spent in an upright position. Consider it the perfect complement to any running routine.
RELATED: 50 Running Resources for Speed, Strength and Nutrition
5 Yin Yoga Poses to Do Post-Run
To relieve tension and keep soreness at bay, Jeffers recommends incorporating these five simple yin yoga poses into your post-run regimen.
As you get started with each pose, don’t look for too much intensity. Instead, “allow time to do the work,” Jeffers says. Yin yoga is about gently falling into the stretch, “not making it happen fast.” Avoid bouncing or pulling, and if you feel a sharp pain, back off a little.
Photo courtesy of Andy Lott
1. Half Butterfly
How to: Extend one leg forward and drawing the other in toward your body. Allow the bent leg to naturally fall open at the hip. Fold slowly over your extended leg, allowing your head to hang and your neck and upper back to relax. If this becomes too intense, gently hold your head upright. Hold for 3 to 4 minutes, and then repeat on the other side.
Photo courtesy of Andy Lott
2. Dragon
How to: Step one foot near the front of your mat and bend your knee to extend your other leg back behind you. Place your back knee down on the mat. Place both hands inside your front foot. As your body begins to soften into the pose, you may eventually come down onto your forearms (as shown). Hold for 2 ½ to 3 minutes, and then repeat on the other side.
RELATED: 3 Running Drills from Olympic Sprinter Tori Bowie
Photo courtesy of Andy Lott
3. Half Saddle
How to: Sitting with both legs in front of you, swing one leg back and gently place your shin and the top of your foot on the floor next to your hip. Begin to lean back onto your hands or elbows. Your knees can remain together or slightly separate if needed. If your body allows, you may carefully lay all the way down onto your back. Hold for 2 ½ to 3 minutes, and then repeat on the other side.
Photo courtesy of Andy Lott
4. Reclined Hand-to-Big Toe Pose Variations
How to: Lying on your back with knees bent and feet on the floor, use a towel or yoga strap to gently draw one leg towards you as you straighten your knee. The leg that remains on the floor may remain bent, but if you can, you may fully straighten both knees (as shown). Hold for 2 ½ to 3 minutes, and then repeat on the other side.
RELATED: 50 Resources to Step Up Your Yoga Game
Photo courtesy of Andy Lott
5. Supine Spinal Twist
How to: Lying on your back with both legs extended, draw one knee into your chest. Allow that leg to gently fall across your body to the opposite side. Extend your arm out in the opposite direction the leg is falling with your palm up. Do your best to keep your shoulder on the ground. Hold for 3 to 4 minutes, and then repeat on the other side.
5 Yin Yoga Poses Every Runner Should Domardi 19 septembre 2017
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vendredi 15 septembre 2017
30-Minute Barre Workout to Tone Up Your Thighs
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This article originally appeared on DailyBurn.com.
A leaner, more toned physique isn’t the only incentive for building stronger thighs. Strengthening your muscles in front (quadriceps), back (hamstrings) and in between (adductors) is key to walking and running with ease, and jumping and squatting with power. Rock solid thighs will also provide a solid foundation for movement in any plane — for everyday and athletic feats.
But if you’re tired of standard squats and lunges, stepping up to the barre can help give your lower half the TLC it needs. Becca Pace, lead trainer for Daily Burn’s Barre Harmony program, says, “Barre workouts allow the smaller muscle groups [like the inner thighs] to fire up and engage.” Barre’s signature lengthening and strengthening pulses and pliés target the thighs like no other. And we’re combining six of Pace’s favorites into one muscle-torching thigh workout. If your legs start to shake, that means your thighs are really working.
RELATED: Barre Harmony: Total-Body Barre Workout You Can Do at Home
6 Barre Exercises for a 30-Minute Thigh Workout
Using a chair that’s about hip height, do 10-15 reps of each of the six moves below. Repeat for two to three rounds. “Higher reps of more intricate exercises tests muscle endurance and builds strength and flexibility without putting pressure on the joints,” Pace explains.
Photo: Ryan Kelly / Barre Harmony
1. Second Position Plié with Relevé
For this classic barre move, Pace says when you’re bending your knees in plié, press the outer edge of your feet down and pull your knees back to prevent them from falling in.
How to: Stand behind a chair with your feet in second position (feet slightly wider than hips-width with your toes turned out at 45 degrees), hands resting lightly on top of the chair. Roll your shoulders back and tilt your pelvis forward so your hips are in a neutral position (a). Sit into a grand plié squat with your hips in line with your knees, and then lift your heels off the ground in relevé (b). Squeezing your glutes, bring your heels back down to the ground and do a demi-plié before standing back up (c). This is one rep.
Photo: Ryan Kelly / Barre Harmony
2. Reverse Lunge to Passé Combo
This lunge combo tests your hip mobility and balance. “When you’re going to passé, press firmly on your front foot and push off the ball of the back foot to bring your toes to the inner knee of the front leg,” she says.
How to: Stand parallel to a chair on your right side with your feet in first position (heels together and toes turned out to 45 degrees) (a). Take a step back with your left foot and sink into a reverse lunge. Then, bring your left foot back to first position (b). With your left foot pointed, tap it to your left side and then come up to relevé on both feet. Lift your left knee bent out to the side, and with your left toes pointed, touch your right knee in a passé position (c). This is one rep. Do 10-15 reps before switching sides.
Photo: Ryan Kelly / Barre Harmony
3. Curtsy Lunge Pulse
Be sure to evenly distribute weight in each foot when you’re in a curtsy lunge. “Aim both hips forward like headlights and wrap inner thighs toward one another, like magnets,” Pace says.
How to: Stand behind a chair with your feet hip-width apart, hands lightly resting on top of the chair (a). Step your left foot behind you to your right side and lower your body into a demi-plié (half-squat) (b). Lift your arms up overhead in third position and pulse your legs for 10-15 reps before switching sides (c).
RELATED: Barre Basics: A Beginner’s Guide to Barre Workouts
Photo: Ryan Kelly / Barre Harmony
4. Tuck in Demi-Plié with Relevé
Imagine leaning your back against a wall when you’re positioning your body for this move. Your back should remain in neutral throughout the entire movement. Pace says to pull your belly button up toward your ribs to activate your core.
How to: Stand behind a chair with your feet hip-width apart. Place a rolled up towel between your thighs, just above your knees, and squeeze them together tightly (a). Engaging your abs, tilt your pelvis slightly forward with your tailbone pointed down. Bring your heels up up to relevé (b). Squeezing your thighs and glutes, demi-plié up and down for 10-15 reps before lowering your feet back down to the ground (c).
Photo: Ryan Kelly / Barre Harmony
5. Inner Thigh Lift
As you lift your bottom leg, be sure not to shift your hips forward or back, and keep your core activated as you lower it back down, Pace says.
How to: Lie on your right side on a mat with your left leg stacked over your right leg. Cross your left leg over your right, planting your left foot firmly on the floor on your side and lying your head down on your right arm (a). Keeping your right foot pointed, lift your right leg off the ground and then bring it back down. This is one rep. You should start to feel the burn in your right inner thigh (b). Do 10-15 reps before switching sides (c).
RELATED: 5 Butt-Sculpting Exercises from Barre Harmony
Photo: Ryan Kelly / Barre Harmony
6. Rainbow
While this exercise is meant to work your thighs, your obliques will get some lovin’, too, in order to keep your hips square. “Try to avoid the hips lifting and dipping, but instead, continue to point them down,” Pace says.
How to: Get in a tabletop position with your hands right under your shoulders and knees under your hips. Bring your right leg out to the side with your knee straight (a). Keeping your hips square and engaging your abs, sweep your right leg up and over to the left side, so you create a rainbow with your leg. Bring your right leg back to the starting position. This is one rep (b). Do 10-15 reps and then switch sides.
Note to reader: The content in this article relates to the core service offered by Daily Burn. In the interest of editorial disclosure and integrity, the reader should know that this site is owned and operated by Daily Burn.
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How Much Does It Really Cost to Run a Marathon?
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Thinking about running a 26.2? You've probably budgeted how much time you'll need to train. But you might be wondering just how much money a marathon will cost you. To help you plan for the big race, we've broken down the expenses—everything from entry fees and sneakers (you'll likely need two pairs) to recovery massages and Gu. Here's how the costs can stack up:
Entry fee
For most marathons, this ranges from $60 to $300. More prestigious and popular races (often in big cities) tend to have a higher entry fee. Sometimes you have the option to run on a charity team, in which case your entry fee is covered; but then you might have to fundraise anywhere from $2,000 to $5,000.
Qualifying costs
To run certain marathons, you need to quality. That might mean running a competitive time. Or it could mean completing a series of other races. Those qualifying events could run you from $60 to $300 each.
Travel
Many marathoners like to sign up for destination races, and make travel a part of the whole experience. A domestic flight or long drive and one-night hotel stay could cost between $200 and $600, and possibly more, of course, depending on where you go and when.
Shoes
These are a definite training necessity. Many runners use two pairs, one for the majority of their training, and a fresh pair (with about 20-30 miles on them) for race day. If you’re a bargain hunter, you may find great sneakers on sale for $60. But most pairs cost around $100. Two pairs might set you back $120 to $250. Many runners also need arch supports to avoid foot injuries, which could be an extra $25 to $60.
RELATED: The Best Sneakers for Every Workout, According to Our Fitness Editor
Training fuel
For all those long training runs, you might want to stock up on some portable snacks and good sources of electrolytes (think Gu, Gatorade, sport gummies, and bars). You can often buy these in bulk on Amazon. A 16-pack of Gu will run you about $21. And you might need three boxes to get through your training. Add in drinks and gummies, and you could spend up to $150 on fuel alone.
FlipBelt or arm-band phone holder
It’s nice to have somewhere to stash your essentials when you run. A FlipBelt, around $20, can hold your phone, lip balm, headphones, keys, and a Gu packet. You can also opt for an around-the-arm phone holder, which costs about $7.
Training gear
If you already have plenty of workout clothes, you can skip this expense. But good running gear can do wonders for your training and comfort on long runs. If you’re training in the summer, you might mix and match three pairs of leggings, three pairs of shorts, three tank tops, three sports bras, and a running hat. All of this could cost $500 to $870, depending on what brands you pick. For winter training, a jacket, three long-sleeve tops, running gloves and a warm headband might cost about $250 to $350. Keep in mind, these rough prices are for technical, performance running gear. You can definitely train well and feel great in less expensive options.
Accessories
Think sport sunglasses, headbands, and hair clips. For all three, this could cost up to $150.
Socks
High-quality running socks are more expensive than you might think; and having thick, cushion-y, durable pairs is key for preventing blisters. Five pairs could cost $55 to $75.
Recovery tools
Training for a marathon is no walk in the park, and you’ll need to invest time and money in stretching and recovery just to make it to the starting line. A foam roller, lacrosse ball, and regular trips to the gas station for bags of ice (for chilly baths after long runs) will add up to about $100.
RELATED: 5 Lacrosse Ball Moves to Speed Recovery
Sports massages
These might be a luxury for some, but other runners rely on massage to keep them healthy and moving. One massage could cost $100. One per month for four months of training would add up to $400.
Intermediate races
To test your progress as you train, you may sign up for other road races like 5ks, 10ks, and half marathons. These can help you focus on speed during training. The cost to enter these races may vary from $20 to $100.
Gym membership
Even if you’re regularly running outside, you may want a gym membership to run indoors on super chilly or rainy days, and for access to cross-training options like the elliptical and stationary bike, as well as strength-training machines and weights. Depending on the gym, a six-month membership could run you $60 to $900.
Hand-held water bottle or water bottle belt
Getting thirsty on a long run is zero fun, and if you don’t run in a city with accessible drinking fountains, you’ll probably want to purchase one of these water-carrying options. It'll set you back $15 to $30.
Headphones and jams
They can do wonders, keeping you pumped up and motivated. Basic earbuds cost about $15 and an in-ear wireless pair will be $50 to $130. If you buy new songs to build the ultimate playlist, factor those into your expenses too.
Sport watch
You’ll want one of these to keep track of your pace and distance. A basic sport watch goes for about $45, while a GPS tracker will be around $150.
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Training plan or coach
Not every runner will want this, and you can find many training plans for free. But lots of people can benefit from having a coach and a personalized plan. Coaching services could set you back about $150 a month (so $600 for four months) and training plans are about $150 as well.
Body Glide or baby powder or anti-chafing spray
Lots of running equals lots of chaffing. To avoid the burn, you’ll want to invest in something like Body Glide, which is about $8 for a stick.
Obviously not every runner will need all of the gear and other options listed here. But if you shelled out for everything above, a marathon could cost you more than $5,000.
That feeling you'll get when you cross the finish line? Priceless.
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Get Fit Fast With This Total-Body EMOM Workout
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This article originally appeared on DailyBurn.com.
You can switch up your workout and challenge your body using countless, complicated methods. Or, you can keep it simple and still get real results. Allow us to introduce you to the EMOM workout — our favorite way to go back to basics while getting both strength and cardio in a single session.
EMOM stands for “every minute on the minute,” meaning you perform one exercise for a designated number of reps, then take a breather for the remainder of the minute. It’s another form of HIIT — which, you probably know by now blasts major calories in minutes. And you can even choose how long want to bust a move. Whether you’re trying to sweat for five minutes or 25, just set the timer and get after it.
Best of all, one of the top advantages of an EMOM workout is how effortlessly you can track your gains. If you find you’re crushing the designated reps in less than 20 seconds, bump up the number or scoop up some weights. After all, it’s about pushing your limits and busting through plateaus. Besides that, all you need is an effective list of exercises. And we have your back (and arms and abs and legs).
RELATED: Got 10 Minutes? Your 3-Move Kettlebell Workout
Your Total-Body EMOM Workout in 4 Moves
Kick off your first EMOM workout with these four total-body combo exercises (borrowed from Daily Burn 365) and aim for six reps each. Remember: If that feels easy, increase that number to eight, 10 or even 12, as long as you can catch your breath at the end of each move.
Do the moves below in order for each minute, then repeat for at least three rounds (that’s just 12 minutes of a solid sweat session). Ready to crank it out for longer? Keep the sets coming. And feel free to pick up a pair of dumbbells. Your body will thank you later for that muscle-building, heart-bumping boost.
RELATED: 5 Moves, 30 Minutes: Your Ultimate Kickboxing Workout
GIF: Daily Burn 365
1. Squat, Lateral Lunge, Hammer Curl
How to: Start standing with feet hip-width apart, hands in fists and elbows bent so your hands are at your chest, elbows in by your sides (a). Squat down (b). From the squat, simultaneously straighten your right leg out to the side for a lateral lunge as you straighten your arms down in front of you (c). Step your right leg back to the squat position, as you curl your arms back up to your chest (d). Stand up, then repeat from the top, this time using your left leg in the lateral lunge (e). Continue alternating.
GIF: Daily Burn 365
2. Hip Twist Plyo Lunge
How to: Start standing with feet hip-width apart (a). Keeping your shoulders square to the front, jump and twist your hips to the left, then back to the front (b). Then jump and twist them to the right and back to front (c). Next, jump your legs apart to hit a low lunge, landing softly on your feet (d). Jump to switch your legs and land in the opposite low lunge (e). Repeat from the top.
RELATED: 50 Butt Exercises to Sculpt Stronger Glutes
GIF: Daily Burn 365
3. Spiderman Up-Down Plank
How to: Start in a high plank position, wrists under shoulders and forming a straight line from head to heels (a). Bring your right knee to the outside of your right elbow, while you maintain strong plank form (b). Step back to plank (c). Bring your left knee to the outside of your left elbow (d). Step back to plank (e). Next, tap your left shoulder with your right hand, without moving your hips, then return it back to the ground (f). Tap your right shoulder with your left hand, then return it back to the ground (g). Repeat from the top.
GIF: Daily Burn 365
4. Squat, Walk-Out, Tricep Push-Up
How to: Start standing with feet hip-width apart (a). Drop down into a low squat, with hips back, chest up and weight in your heels (b). Staying low, walk your hands out in front of you until you hit a high plank position (c). Perform one tricep push-up, elbows squeezing toward each other (d). Walk your hands back toward your feet to hit a squat (e). Stand back up (f). Repeat.
Get Fit Fast With This Total-Body EMOM Workout