The Secret to This Woman's Fitness Transformation Was Changing Why She Exercises

The 7 Best Home Treadmills You'll Actually Want to Use

Recruit Your BFF for This Killer Total Body Workout for Partners—and Get Ready to Sweat

Anna Victoria shows us nine moves that will have you and your workout buddy really feeling the burn. Recruit Your BFF for This Killer Total Body Workout for Partners—and Get Ready to Sweat

20 Ways to Motivate Yourself to Work Out

Make your workout a healthy (and fun!) everyday habit. 20 Ways to Motivate Yourself to Work Out

3 Dumbbell Moves People Always Get Wrong—and How to Fix Them

Including shoulder press and more. 3 Dumbbell Moves People Always Get Wrong—and How to Fix Them

The One Squat Variation You Need to Be Doing for a Perkier Butt

This 10-Minute Circuit Works 2 Major Muscle Groups at the Same Time

This 10-Minute Circuit Works 2 Major Muscle Groups at the Same Time

This Woman Eats 3,000 Calories a Day and Is In the Best Shape of Her Life

This Mom Doing Yoga and Breastfeeding at the Same Time Brings a Whole New Meaning to the Term "Balance"

It's Totally Normal to Feel Nauseous After a Workout. Here's Why It Happens

All You Need is a Dish Towel to Do Katie Austin’s 60-Second Upper-Body Workout

This is the in-home workout you’ve been looking for. All You Need is a Dish Towel to Do Katie Austin’s 60-Second Upper-Body Workout 

How to Fix 3 Total-Body Moves You Might Be Doing Wrong, According to Anna Victoria

You’ll be amazed by how much better these moves will feel. How to Fix 3 Total-Body Moves You Might Be Doing Wrong, According to Anna Victoria

The 8 Abs Exercises Halle Berry Does for a Killer Core

5 Stretches to Try With Your Workout Buddy

True story: They’re better with a partner... 5 Stretches to Try With Your Workout Buddy

7 Small Changes You Can Make Every Day for Flatter Abs

The Life Motto Hannah Bronfman Lives By

Try This 6-Move Holiday Barre Workout

This at-home workout is a fun, easy way to get in a strength-based sweat session—no matter how busy you are. Try This 6-Move Holiday Barre Workout

Dumbbell Box Step-Overs Will Give You Your Tightest Butt Ever

This Simple Stair Test Could Predict Your Risk of Dying

Your Peloton Membership Just Got a Lot Better

Gear Up for the New Year: Everything You Need to Get in Shape in 2019

Add this activewear and fitness gear to your holiday wish list if getting fit will be one of your New Year's resolutions.  Gear Up for the New Year: Everything You Need to Get in Shape in 2019

You Don't Have to Do Cardio to Lose Weight (But There's a Catch)

Get a Full-Body Workout in Only 5 Minutes With Kelsey Wells’ Dumbbell Routine

Feel the burn from the comfort of your living room. Get a Full-Body Workout in Only 5 Minutes With Kelsey Wells’ Dumbbell Routine

This Katie Austin Full-Body Workout Only Requires 60 Seconds and 2 Soup Cans

This is the upgrade your living room workouts needed.  This Katie Austin Full-Body Workout Only Requires 60 Seconds and 2 Soup Cans

8 Moves That Will Give You Hardcore Ballerina Abs

We’re coming for you, Misty Copeland. 8 Moves That Will Give You Hardcore Ballerina Abs

This Is the Best Anti-Aging Workout, According to Science

Jillian Michaels May Have Just Revealed the Secret to Looking Younger

10 Exercises You Should Never Do Again, According to Trainers

A Yoga Instructor Explains How to Fix 3 Floor Poses You Might Be Doing Wrong

Don’t worry, you’re not the only one who has trouble with these moves. A Yoga Instructor Explains How to Fix 3 Floor Poses You Might Be Doing Wrong

How to Get a Flat Stomach at Any Age

How to Wake Up Early for a Morning Workout, According to Women Who Do It at 4 A.M.

3 Easy Ways to Fix Your Form the Next Time You Hop on a Rowing Machine

No, that’s not where the handlebar goes. 3 Easy Ways to Fix Your Form the Next Time You Hop on a Rowing Machine

Here’s Where to Get a Crazy-Cheap Fitbit on Black Friday

3 Squats You’re Probably Doing Wrong—and How to Fix Them With Kelsey Wells

Get ready to do leg day the right way. 3 Squats You’re Probably Doing Wrong—and How to Fix Them With Kelsey Wells

Please Move More, Even Just a Little Bit, Say New Physical Activity Guidelines

When I Was 12 My Ballet Teacher Told Me to Lose Weight—Now I Teach Body-Positive Dance Classes

This Woman's Essay Is Going Viral After Her Friends Were Told They Couldn't Run in Sports Bras—Because It Distracted Football Players

4 Ways the Keto Diet Can Affect Your Workouts

Katie Austin’s Total-Body Workout Only Requires 2 Dish Towels

You’ll never throw away your old dish towels again. Katie Austin’s Total-Body Workout Only Requires 2 Dish Towels

This Gym Makes It Hard to Breathe for a Better Workout—So I Tried It

5 Reasons Mornings Are the Best Time to Work Out

A Doctor Told This Woman She Was ‘Too Fat Too Run’—Here’s How She Proved Him Wrong

High Vitamin D Levels Are Linked to Better Exercise Capacity

This Yoga Flow Will Calm Holiday Stress and Keep you Centered

Hilaria Baldwin Breaks Down 3 Yoga Moves You Might Be Getting Wrong

Chaturanga to upward facing dog is undoubtedly tricky. Hilaria Baldwin Breaks Down 3 Yoga Moves You Might Be Getting Wrong

This Heart-Pumping Jump Rope Workout Is the Cardio You’ve Been Missing

Kick your routine into high gear with these play-inspired moves. This Heart-Pumping Jump Rope Workout Is the Cardio You’ve Been Missing

3 Bodyweight Moves You Can Do Anytime, Anywhere

Get your blood pumping with Katie Austin in this quickie workout. 3 Bodyweight Moves You Can Do Anytime, Anywhere

13 Perfect Gifts for Your Favorite Yogi

Say om: These are the perfect gifts for yoga lovers this holiday season.  13 Perfect Gifts for Your Favorite Yogi

I'm Under 5 Feet Tall Because of a Rare Condition—But That Hasn't Stopped Me From Completing 70 Obstacle Races on Crutches

5 Exercises People Always Get Wrong at the Gym, According to Trainers

And how to fix them. 5 Exercises People Always Get Wrong at the Gym, According to Trainers

5 Resistance Band Arm Moves From One of Rihanna's Trainers

Who doesn’t want a bod like Rihanna’s? 5 Resistance Band Arm Moves From One of Rihanna's Trainers

The One Thing Emily Skye Tells Herself When She Feels Like Giving Up

Sometimes a little positive self-talk is all you need. The One Thing Emily Skye Tells Herself When She Feels Like Giving Up

3 Yoga Lengthening Poses You Might Be Doing Wrong and How to Fix Them

Walk into class with a newfound confidence. 3 Yoga Lengthening Poses You Might Be Doing Wrong and How to Fix Them

9 Signs It's Time to Break Up With Your Gym

Anna Victoria Was Once the Last Person You'd Ever Catch In a Gym

15 Ways Exercise Makes You Look and Feel Younger

Want to turn back the clock? Ditch the creams and potions and start sweating off the years. 15 Ways Exercise Makes You Look and Feel Younger

The 10 Best Sports Bras for Large Breasts

The One Healthy Thing Fitness Experts Always Do on Thanksgiving Day

[brightcove:5159339518001 default]

Who doesn't love Thanksgiving—one of the few days of the year when you can put aside your usual healthy habits and pig out with no shame or judgment?

While we're totally on board with holiday indulgence, it's not a bad idea to try to do at least one food- or fitness-related move to keep your energy high, your mood bright, and successfully resist the urge to veg out on the couch after dinner nursing a monster food baby. To give you some inspiration, we asked fitness influencers, nutritionists, and Health staffers to tell us one thing they always do for mind-body health on Turkey Day.

RELATED: 11 Celeb-Approved Workouts for a Toned, Sculpted Butt

“I get out on the road early for a run before the festivities begin. I know later I most likely won’t have the time or energy. Running is also my 'me' time; on a day of giving thanks, it’s important to thank yourself for all you do! Having the ability to move, breathe, and share life with others makes me feel even more grateful. The crisp fall air and smell of fallen leaves doesn’t hurt in setting the mood either.”

—Rebecca Kennedy, New York based–fitness trainer

“I love taking recipes from Pinterest that look super yummy and find ways to make them healthier with organic and natural ingredients. It's fun because it's something the whole family can be part of. We're all cooking and being creative, and healthy!”

—Cassey Ho, fitness influencer and founder of Blogilates

“I always try to maintain a physical yoga practice during the holidays, even if it mean unrolling my mat in the one sliver of space that’s not occupied by a family member. It always helps me stay centered during what can be a very emotionally difficult time of the year and it helps validate my requisite gluttonous holiday meal choices. Plus, yogic twists make digestion of rich holiday food much easier.”

—Jessamyn Stanley, yogi and author of Every Body Yoga

“On Thanksgiving I pay close attention to my mind-body connection. It doesn't feel good to deprive myself, and it doesn't feel good to be stuffed and sluggish, so I make choices that allow me to feel both satisfied and energized simultaneously. This balance feels just right, both mentally and physically, and it's freeing to make choices motivated by feeling well, rather than numbers, rules, shoulds, or guilt!"

—Cynthia Sass, RD, Health contributing nutrition editor

RELATED: How to Handle the Holidays When You Have Food Intolerances

“I just make sure to get a run in, walk before and after eating, and then also pace myself between the main course and dessert. I'm never one to wildly indulge and I think if you give yourself a bit of a break between the main course and dessert it allows you some time to spend with your family, in addition to being actually able to savor the deliciousness of the sweets.”

—Joe Holder, Nike master trainer

“Our Thanksgiving Day tradition (besides enjoying the meal) always includes exercise: We all go for a hike in the morning, followed by a stretching session, usually led by my daughter [fitness blogger and author] Katie, and then after the meal we put on loud music and dance around the house, inside and out! It’s a great way to keep your energy up and connect with the family!”

—Denise Austin, fitness expert and creator of LifeFit

“This Thanksgiving, I’ll be sneaking in an infrared sauna session. It’s a 30-minute sweat, so if I’m cooking all day and don’t have time to get my ass to the gym, it’s easy. And a good sweat definitely helps me mentally prepare for family dynamics!”

—Hannah Bronfman, DJ and founder of HBFIT

"Every year on Thanksgiving morning, my dad, brothers, husband and I run in our town's local road race together. My dad always insists on leaving unnecessarily early to get a parking spot and it's always freezing (so, I'm always kind of dreading it), but then I feel extra virtuous when it's time to head home and start digging into the appetizers."

—Kathleen Felton, senior digital editor

To get our best wellness tips delivered to you inbox, sign up for the Healthy Living newsletter

“I always try to go for a run before the meal, but no matter my exercise plans, my family and I try to do something active together during the day. Some years, with a big crowd, that's been a casual touch football game. Other times, it's just a walk around the block. Anything to get moving and help avoid a total food coma!”

—Sarah Klein, senior editor at Health

“Every year, I watch the Macy's Thanksgiving Day Parade from a friend's house that overlooks the parade route. Her apartment is about a two-mile walk from my house, and I always walk there and back to fit some activity in before I feast later on. A brisk walk is the best way to wake up on one of my favorite days of the year!”

—Anthea Levi, Health freelance writer

The One Healthy Thing Fitness Experts Always Do on Thanksgiving Day

How to Do a Side Plank—and 2 Other Balancing Yoga Poses You Might Be Getting Wrong

I Didn't Think Indoor Climbing Was For Me—Now It Might Be My New Favorite Workout

Is Workout Bloat a Thing? An Expert Explains

Feel the Burn With This Lower Body and Ab Workout by Emily Skye

It’s the perfect at-home routine for busy days. Feel the Burn With This Lower Body and Ab Workout by Emily Skye

Kelly Ripa’s Workout Routine Is Shockingly Difficult

I Did 100 Push-Ups Every Day for Over a Year

Jennifer Lopez Shows Off Incredible Biceps as She Says She's 'Feeling Like Superwoman'

How Is Self Love Different From Body Confidence? Iskra Lawrence Explains

We couldn’t have said it better ourselves. How Is Self Love Different From Body Confidence? Iskra Lawrence Explains

5 Exercises You Should Do to Avoid Injuries After 40

All You Need Are 2 Soup Cans to Do This 60-Second Arm Workout

Add these clever moves to your at-home fitness routine. All You Need Are 2 Soup Cans to Do This 60-Second Arm Workout

This 9-Week Squat Challenge Gave Me a Butt I'm Finally Proud Of

Unleash Your Inner Athlete In Venus Williams's Newest EleVen Activewear Collection

How a Rock Climbing Trip Taught Me How to Trust

Spartan Race Founder Joe De Sena Does This Body-Weight Workout Every Morning

The Rock Launched a Brand-New Fitness Collection Today—and It's All About Badass Women

The Internet Is Obsessed With This Diagram for Mastering Front Splits—Here's Why They're Beneficial

This Calming Yoga Flow Is All About Inner Peace

Kirby Koo’s routine brings total calm in just 15 minutes. This Calming Yoga Flow Is All About Inner Peace

Use This 10-Minute Leg Workout to Get Toned While Channeling Your Inner Ballerina

This routine will help you get the definition of a dancer. Use This 10-Minute Leg Workout to Get Toned While Channeling Your Inner Ballerina

3 Jab Combos Every Beginner Boxer Should Know

We’ll make you a knockout. 3 Jab Combos Every Beginner Boxer Should Know

Which Exercise Burns the Most Calories? Here's What Science Says

We Tried the $600 Personal Massager That Celebs Are Obsessed With

Kirsty Godso's 6 Challenging Do-Anywhere Moves

Wall Balls Are the One Exercise You Need for Your Butt, Arms, and Core

3 Moves You May Be Getting Wrong At The Gym—Plus, How To Fix Them

Seasoned gym rats and newbies alike will nail these exercises during their next sweat sesh. 3 Moves You May Be Getting Wrong At The Gym—Plus, How To Fix Them

5 Full-Body Dumbbell Moves Ashley Borden Swears By

Feel the burn from head to toe. 5 Full-Body Dumbbell Moves Ashley Borden Swears By

All You Need Is a Hardcover Book to Do These 3 Total-Body Moves

Forget the free weights—just head to your bookshelf. All You Need Is a Hardcover Book to Do These 3 Total-Body Moves

If This Marathon With 23 Wine Tastings Doesn't Make You Want to Run, Nothing Will

Take 10 Minutes to Try This Beginner Yoga Routine

Whether you do it when you wake up, on your lunch break, or before you go to bed, this simple yoga routine will help you clear your mind in a matter of minutes. Take 10 Minutes to Try This Beginner Yoga Routine

Please Stop Working Out in Your Makeup—Here's Why

Can You Lose Weight Just from Your Butt?

4 Health and Wellness Influencers Share the Mantras They Live By

Everyone needs that one go-to phrase for motivation. 4 Health and Wellness Influencers Share the Mantras They Live By

Halle Berry Just Revealed the One Workout That’s Kept Her Fit and Toned for 10 Years

3 Common Yoga Poses You’re Probably Doing Wrong—And How to Fix Them

Namaste the right way. 3 Common Yoga Poses You’re Probably Doing Wrong—And How to Fix Them

The Fitbit Charge 3 Is Here—and Has Some Incredible New Features

Emily Skye Clapped Back at Haters Who Said Pregnancy Would 'Ruin' Her Body

The Perfect 10-Minute Yoga Intro for Newbies

A crash course for yoga beginners, at your service. The Perfect 10-Minute Yoga Intro for Newbies

These 3 Lower-Body Moves From Anna Victoria Will Kick Your Butt—in a Good Way

This routine is perfect for toning below the belt. These 3 Lower-Body Moves From Anna Victoria Will Kick Your Butt—in a Good Way

I Tried a Naked Yoga Class—and Actually Loved How It Made Me Feel

Do Yoga in the Most Beautiful Place on Earth—And Do Some Good While You’re At It

Jordan Ashley started the Souljourn Yoga Foundation because she  knew yoga and travel were a powerful combo. Do Yoga in the Most Beautiful Place on Earth—And Do Some Good While You’re At It

The Goblet Squat Is the Move You Need to Tone Your Core and Lift Your Butt

5 Chest Exercises You Need to Try If You're Sick of Push-Ups

3 Common Exercises You're Probably Doing Wrong–and How to Fix Your Form

There is a wrong way to curl. 3 Common Exercises You're Probably Doing Wrong–and How to Fix Your Form

Iskra Lawrence’s 5 Power Plate Moves That Will Work Your Entire Body

Call us impressed. Iskra Lawrence’s 5 Power Plate Moves That Will Work Your Entire Body

The 9 Best Ab Exercises, According to Women Who Love Their Strong Cores

All You Need for This Upper Body Workout is a Chair

Hop up and get moving with this quickie routine. All You Need for This Upper Body Workout is a Chair

These Full-Body Stretches Will Help You Find Your Flexibility

This full-body stretching guide will increase your overall mobility—and make you better at your future fitness pursuits. These Full-Body Stretches Will Help You Find Your Flexibility

Athleta’s New Performance Underwear Line Is Here, and It’s Incredible

Hilaria Baldwin Demonstrates a 'Life Changing' Exercise For 'Better Sex' in Her Underwear

This Is the Lower-Body Move Karlie Kloss Does for Strong, Lean Legs

Test Your Balance With These 6 Moves From Ashley Borden

You will definitely be shaking by the end of this workout. Test Your Balance With These 6 Moves From Ashley Borden

5 Yogis Share the Mantras That Get Them Through the Day

We are borrowing these ASAP. 5 Yogis Share the Mantras That Get Them Through the Day

I Tried Khloe Kardashian's New Activewear Line, and Here's What I Thought

5 Next-Level Push-Up Variations for Anyone Up for a Challenge

The Only 6 Moves You Need for a Better Butt

This is how Anna Victoria works her glutes (and abs!) The Only 6 Moves You Need for a Better Butt

This Rowing Routine Is the Best Low-Impact Workout You Haven't Tried Yet

Follow along with Row House coach Caley Crawford. This Rowing Routine Is the Best Low-Impact Workout You Haven't Tried Yet

6 Warning Signs You've Spent Too Much Time in the Heat

These are the symptoms of heat illness everyone should know.  6 Warning Signs You've Spent Too Much Time in the Heat

Iskra Lawrence’s Top 5 Moves for Strong, Toned Legs

Iskra Lawrence once found fault with her legs, but now counts them one of her biggest assets. Watch the video for her top 5 moves. Iskra Lawrence’s Top 5 Moves for Strong, Toned Legs

Work Your Entire Body With Jillian Michaels’ 12-Minute Cardio Workout

Challenging but rewarding, this routine will have you sweating in no time. Work Your Entire Body With Jillian Michaels’ 12-Minute Cardio Workout

3 Lower Body Exercises You Can Do With a Chair

Squeezing in a workout has never been easier. 3 Lower Body Exercises You Can Do With a Chair

3 Fitness Stars Share the Exercise They Love to Hate

That moment when the instructor calls out that one exercise you loathe? Yep, we’ve all been there. 3 Fitness Stars Share the Exercise They Love to Hate

11 Secrets of Women Who Actually Work Out at Lunch

5 Yoga Stars Share the Pose That Makes Them Feel Their Best

Try them to feel more balanced, refreshed, and relaxed. 5 Yoga Stars Share the Pose That Makes Them Feel Their Best

This SoulCycle Instructor Talks About His Two Near-Death Experiences—and How They Changed His Life

Your Water Bottle Could Be Making You Sick—Here Are the Best Ways to Clean It

Jennifer Lopez Posts Ab-Filled Gym Selfie Ahead of Her 49th Birthday

5 Fitness Influencers Share The Words They Live By

“You’re exactly where you need to be.” 5 Fitness Influencers Share The Words They Live By

5 Ways to Keep Vacation From Sabotaging Your Fitness Routine

Because a week at the beach shouldn’t make you feel like you need to spend a month at the gym. 5 Ways to Keep Vacation From Sabotaging Your Fitness Routine

This New Bill Could Make Your Fitness Habits Way More Affordable

3 Sports Bras for Big Boobs That Actually Work

5 CrossFit Moves That Are Actually Easier to Master Than You Think

3 Fitness Stars Share What Working Out and Staying Active Has Taught Them

These ladies might actually motivate us to make our 6 a.m. fitness class. 3 Fitness Stars Share What Working Out and Staying Active Has Taught Them

The Very Best Health and Wellness Deals in Today’s Amazon Prime Day Sale

You Only Need One Piece of Equipment for This 3-Step, 60-Second Workout

It’s time to step up your workout routine. You Only Need One Piece of Equipment for This 3-Step, 60-Second Workout

Amazon Just Leaked an Early Prime Day Deal—and It’s Perfect for Fitness Junkies

When I Started Running in My Hijab People Asked ‘Why Are You Torturing Yourself?’

The Surprising Thing Kayla Itsines Says You Should Do If You Want Stronger Abs

5 Celebrity Trainers on the Healthy Habit They Do Every Day

Learn their simple secrets to healthy living. 5 Celebrity Trainers on the Healthy Habit They Do Every Day

These 3 Moves Will Make You Feel Like Your Abs Are On Fire, In A Good Way

Ready, set, plank. These 3 Moves Will Make You Feel Like Your Abs Are On Fire, In A Good Way

I Went Indoor Skydiving to Test Out These Sneakers–but They're Actually the Perfect Lightweight Summer Shoe

5 Celebrity Trainers on the Healthy Habit They Do Every Day

Learn their simple secrets to healthy living. 5 Celebrity Trainers on the Healthy Habit They Do Every Day

These 3 Moves Will Make You Feel Like Your Abs Are On Fire, In A Good Way

Ready, set, plank. These 3 Moves Will Make You Feel Like Your Abs Are On Fire, In A Good Way

I Went Indoor Skydiving to Test Out These Sneakers–but They're Actually the Perfect Lightweight Summer Shoe

FYI These 3 Plank Moves Engage More Muscles Than Crunches

They’ll work more than just your core. FYI These 3 Plank Moves Engage More Muscles Than Crunches

Only 23% of Americans Get Enough Exercise, a New Report Says

You Can Do Katie Austin's Booty-Tightening Workout in Just 60 Seconds

Start sculpting your booty with this quick one-minute workout from Katie Austin.  You Can Do Katie Austin's Booty-Tightening Workout in Just 60 Seconds

Tone Your Arm's With Anna Kaiser's Bath Towel Workout

Perform this routine three to four times a week. Tone Your Arm's With Anna Kaiser's Bath Towel Workout

This 10-Minute HIIT Circuit Will Boost Your Mood and Heart Rate

All you need is a yoga mat, towel, or blanket and you’re ready to get started. This 10-Minute HIIT Circuit Will Boost Your Mood and Heart Rate

Try The Dance Cardio Workout Drag Queens Love—No Heels Required

Follow along with this routine full of squats, pelvic thrusts, and jumps. Try The Dance Cardio Workout Drag Queens Love—No Heels Required

These 5 Fitness-Star Tips Will Keep Your Workouts From Getting Boring

Steal these small tricks from the pros to shake up your exercise routine. These 5 Fitness-Star Tips Will Keep Your Workouts From Getting Boring

The HIIT Workout That Anna Kaiser Swears By

Perform this routine at least three to five times each week depending on your goals. The HIIT Workout That Anna Kaiser Swears By

6 Times Jenna Dewan Was #FitnessGoals on Instagram

6 Warning Signs You've Spent Too Much Time in the Heat

These are the symptoms of heat illness everyone should know.  6 Warning Signs You've Spent Too Much Time in the Heat

When You’re Short on Time, Try This Customizable Workout by Kirsty Godso

Running low on time? Don’t write off your workout just yet. This full-body routine helps you get it in, no matter how busy you are. When You’re Short on Time, Try This Customizable Workout by Kirsty Godso

Work Your Entire Body in 60 Seconds With This Cardio Kickboxing Workout From Katie Austin

Katie Austin leads this 1-minute routine full of punches, kicks and, jumps that will get you're heart heart pumping in no time. Work Your Entire Body in 60 Seconds With This Cardio Kickboxing Workout From Katie Austin

Try This 15-Minute Resistance Band Routine to Work Your Entire Body and Re-Energize Your Day

Katie Austin is back! Try This 15-Minute Resistance Band Routine to Work Your Entire Body and Re-Energize Your Day

This 10-Minute Wake-Up Yoga Flow Is the Perfect Start to Your Morning

Follow along with Krissy Jones, co-founder of New York–based studio Sky Ting. This 10-Minute Wake-Up Yoga Flow Is the Perfect Start to Your Morning

This Woman Took Two Different Photos in the Same Outfit to Prove How Deceptive Social Media Is

This 10-Minute Yoga Flow Will Loosen Up Your Tight Hips

Sky Ting Yoga’s Chloe Kernaghan demos moves to release tension in your pelvis. This 10-Minute Yoga Flow Will Loosen Up Your Tight Hips

The One Small Change That Helped This Woman See Major Ab Results

14 Stages of Being Sore After a Workout

1. You just finished your workout, feeling good but exhausted.

But as your body cools down, you realize the next 12-72 hours are going to be hell.

2. You've got some serious stiffness going on. It's not too painful—yet. But you know what's coming.

You hydrate, refuel, and settle in for some beauty (and recovery) sleep. (Which is super important for weight loss, FYI.)

3. You roll over in the middle of the night and realize that EVERYTHING HURTS.

Nothing can save you now. (Except for these sore-muscle treatments. Maybe.)

4. In the morning, you go to swing your legs out of bed and happily yank off the covers, but...

Then you realize you feel like you got hit by a truck. LOL JK I'm staying right here.

5. But you have to go to work/class/adulting, so you slowly peel yourself out of bed.

This may include slowly moving one limb at a time or rolling like a log straight onto the floor. (Fingers crossed your feet catch you).

6. All your normal tasks are extremely difficult.

Getting a coffee mug off the top shelf suddenly seems impossible. And bending down to put your shoes on...LOLOL.

7. Once you get moving a little, it's not so bad. And then you come to a staircase, and it's all over.

Just leave me here to die.

 

8. And you walk like...well, like this.

This has got to be the sexiest thing ever.

9. You're so sore that you can't even think about working out for a few days.

Active recovery can mean laying on the couch, right? Yoga is NOT gonna happen.

10. Cue hours of foam rolling. It hurts so good.

Praise the heavens for foam rollers. Although that creepy trainer is definitely mistaking your "ow" face for an "O" face.

11. You will do almost anything to get someone to give you a massage.

Like, unmentionable, terrible things.

12. And you hope that when you get up the next day, you'll feel like a human being again.

But actually you feel even worse. So it's another day of death.

13. Eventually, you start to feel mobile again.

After hurting so badly, just being able to move feels like the best thing in the world.

14. But, naturally, you go back to the gym and it starts allllll over again.

Hello, vicious #gainz cycle.

 

This article originally appeared on Shape.com.

14 Stages of Being Sore After a Workout

5 Full-Body Moves to Do When You're Sick of Burpees

This Syrian Swimmer Helped Save a Boat Full of Fellow Refugees—Now She’s Training for the Olympics

Best Friends Fall to Their Deaths While Rock Climbing in Yosemite National Park

How This One Workout Led to a 17-Year-Old’s Diagnosis With a Deadly Illness

5 Easy Exercises You Can Do at the Office

Grab a chair and knock out a quick workout while you're at work.  5 Easy Exercises You Can Do at the Office

The Co-Founder of NYC's Trendiest Yoga Studio Shows Us 3 Big Mistakes She Sees

Sky Ting Yoga’s Chloe Kernaghan demonstrates how to get your flow on the right way. The Co-Founder of NYC's Trendiest Yoga Studio Shows Us 3 Big Mistakes She Sees

3 Ab Workouts That Substitute a Pillow for Equipment

Seriously, all you need is a pillow. 3 Ab Workouts That Substitute a Pillow for Equipment

First Look: The New Nike Air Zoom Pegasus 35 Running Shoe

I Gave Up Exercise for 2 Weeks and Got In the Best Shape of My Life

5 Great Moves to Get Your Arms Ready for Summer

It's officially tank top season, and those arms will be on display. Use these moves to firm up for the big reveal. 5 Great Moves to Get Your Arms Ready for Summer

How to Mountain Bike Your Way to a Stronger Body

Better balance. Sculpted legs. Killer calorie burn. These are just a few of the benefits of mountain biking. How to Mountain Bike Your Way to a Stronger Body

Priyanka Chopra’s ‘Plank Attack’ Move Will Tone Your Glutes and Core at Once

5 Fitness Tips That Body by Simone's Founder Swears By

5 Fitness Tips That Body by Simone's Founder Swears By

This Push-Up Challenge Will Make You So Much Stronger

You'll Totally Love Tracy Anderson's New 80s-Inspired Fitness Line

This No-Slip Charcoal Yoga Mat Is the Only One You'll Ever Need for Hot Yoga

This Fit Mom Did 1,490 Burpees in One Hour and Broke a World Record

My CrossFit Transformation Was Much More Drastic Than I Expected–But Not for the Reason You'd Think

4 Exercises Tracy Anderson Loves To Do First Thing in the Morning

Give yourself an early-morning boost with this Tracy Anderson routine. 4 Exercises Tracy Anderson Loves To Do First Thing in the Morning

16 Amazing Healthy Vacation Ideas for Summer 2018

Whether you’re yoga-obsessed, looking to bliss out at a spa, or craving meditation—we’ve got the spot for you! 16 Amazing Healthy Vacation Ideas for Summer 2018

Candace Cameron Bure Claps Back at Troll After Getting Body Shamed for Her Weight

The 8 Best Back Exercises for Those Hard-to-Tone Muscles

This Physio Ball Workout Gets Anna Kaiser’s Celeb Clients in Top Shape

Sculpt your entire body by following these Physio Ball exercises demonstrated by leading fitness trainer, Anna Kaiser. This Physio Ball Workout Gets Anna Kaiser’s Celeb Clients in Top Shape

Jenna Dewan Twerks Through Her 'Late-Night' Fitness Routine Following Split from Channing Tatum

Tracy Anderson’s Favorite Exercises to Do While Traveling

Tracy Anderson proves that it’s possible to stay fit on vacation. Tracy Anderson’s Favorite Exercises to Do While Traveling

Everything You Need to Know to Train for a Half Marathon

Jennifer Garner Shows Off Ripped Arms After Getting In Shape for New Action-Packed Role

5 Celeb Trainers' Advice to Gym Newbies

Starting a new workout program? Watch the video to learn these celebrity fitness stars' tips to keep you motivated. 5 Celeb Trainers' Advice to Gym Newbies

5 Simple Things You Can Do on a Plane to Avoid a Stiff Neck, Sore Back, and Dead Butt

3 Basic Yoga Poses You’ve Been Doing Wrong—and How to Fix Your Form

It’s so easy to improve your yoga practice. 3 Basic Yoga Poses You’ve Been Doing Wrong—and How to Fix Your Form

The Full-Body Strength Move That Helped Blake Lively Lose 61 Lbs. After Giving Birth

Here’s What You Should Do If You See a Bear—Whether You’re on the Trail or in Your Backyard

These 4 Stability Ball Exercises from Jillian Michaels Will Strengthen Your Entire Body

Fair warning: These are not beginner-level moves.  These 4 Stability Ball Exercises from Jillian Michaels Will Strengthen Your Entire Body

Desiree Linden Just Became the First American Woman to Win the Boston Marathon in Three Decades

These Are the 6 Best Strength Exercises for Runners

5 Exercises You Can Do on a Bench

Who knew this simple structure could be so freakin’ effective? 5 Exercises You Can Do on a Bench

I Suffered a Debilitating Head Injury in the Boston Marathon Bombing. One Year Later, I Completed the Race

This Woman Ran 26.2 Miles Along the Boston Marathon Route While Pushing Her Quadriplegic Boyfriend

5 Tracy Anderson-Approved Exercises for Better Sex

Want to spice up your sex life? Try these different exercises from Tracy Anderson to increase your mobility and flexibility in the bedroom. 5 Tracy Anderson-Approved Exercises for Better Sex

The 15 Best Butt Workouts from Kelsey Wells, Jeanette Jenkins and More Fitness Stars

Celebrity trainers and fitness influencers share their best moves for sculpting a better booty.  The 15 Best Butt Workouts from Kelsey Wells, Jeanette Jenkins and More Fitness Stars

How to Harness Your Mental Strength, According to Marathon Record Holder Deena Kastor

5 Fitness Experts Explain Why Working Out With a Friend Is the Best

Cheer each other on as you crush rep after rep. 5 Fitness Experts Explain Why Working Out With a Friend Is the Best

Tracy Anderson's 5 Moves to Sculpt a Lean, Sexy Stomach

Ballerina Ingrid Silva on Unraveling Stereotypes: ‘I Can Be Classical and Elegant With My Own Body’

This 10-Minute Yoga Flow Will Help You Cultivate Self-Love

Kirby Koo’s routine will having you feeling the love. This 10-Minute Yoga Flow Will Help You Cultivate Self-Love

3 Butt Exercises Celebrity Trainer Nicole Winhoffer Loves

Get your booty toned with these three butt-sculpting moves from Nicole Winhoffer! 3 Butt Exercises Celebrity Trainer Nicole Winhoffer Loves

What Almost Losing My Leg Taught Me About Grit and Grace

This Fitness Blogger Clapped Back at People Who Called Her a ‘Bad Mom’ for Working Out

Anna Victoria Started Posting 'Honest' Photos of Her Body on Instagram for 'Transparency'

This Gym Introduced a 'Selfie Room'—and the Internet Is Not Having It

This At-Home Pilates Routine Will Tighten and Tone Your Entire Body

The Workout Move That Helps Give Taylor Swift Her Strong, Lean Legs

I Tried This Class Taught by Hot Australian Men—and the Way I Exercise Will Never Be the Same

Kelly Ripa Credits This Unusual Diet for Her Bikini Body—at Age 47

How to Get a Decent Workout in While You’re Waiting at an Airport

Mandy Moore Fulfills Dream of Climbing Mt. Kilimanjaro with Fiancé Taylor Goldsmith by Her Side

7 Fitness Influencers Show How One Small Trick Can Change the Look of Your Butt in Seconds

Anna Kaiser's Best Booty Workout

Anna Kaiser wants you to have your best booty.   Anna Kaiser's Best Booty Workout

The 8 Best Lower Ab Exercises for That Hard to Tone Spot

These Leggings With Pockets for Your Gun Have the Internet Up in Arms

Emily Skye Says She’s "Getting Stronger" in a Post-Baby Body Photo Showing Loose Skin

The Only Dumbbell Exercises You’ll Ever Need

Shay Mitchell’s Core Move Looks Like a Plank But Works Her Entire Body

Fitness Blogger Anna Victoria Reveals Her ‘Real Booty’ Isn't What You See on Instagram

The 5 Yoga Poses Hilaria Baldwin Does to Relieve Pregnancy Pain

The fitness expert shares how she flows through her discomfort.  The 5 Yoga Poses Hilaria Baldwin Does to Relieve Pregnancy Pain

After I Lost My Dad to Suicide, Picking Up His Yoga Practice Helped Me Cope

4 Reasons a Daily Walking Habit Is Worth It

Get Energized Fast With This Invigorating 18-Minute Yoga Flow

RETOX's Lauren Imparato leads this 18-minute routine that hits every muscle group. Get Energized Fast With This Invigorating 18-Minute Yoga Flow

The Best Booty-Boosting Exercises, According to Jeanette Jenkins

Want tighter glutes? Try these 5 moves from Jeanette Jenkins to help lift and tone your booty! The Best Booty-Boosting Exercises, According to Jeanette Jenkins

This 18-Minute Yoga Routine Builds Muscle—and Busts Anger

Next time you’re all riled up, try this restorative vinyasa flow. This 18-Minute Yoga Routine Builds Muscle—and Busts Anger

This 8-Minute Tabata Workout Tightens and Tones Your Entire Body

Tabata is a four-minute workout made up of eight rounds of 20-second bursts of activity. This 8-Minute Tabata Workout Tightens and Tones Your Entire Body

Kelsey Wells’ Before-and-After Photo Shows How She Stopped Feeling Self-Conscious About Her Muscular Body

Taking a Hot Bath Burns As Many Calories as a 30-minute Walk, Study Says

Good news: researchers are saying that relaxing in a hot bath and doing absolutely nothing may be just as beneficial for your body as a 30-minute walk. A group at Loughborough University did the strenuous job of tracking this theory with 14 men who were put through two tests: a one-hour bicycle ride and a one-hour bath in 104-degree-Fahrenheit water.

The goal was to raise the body's core temperature by one degree. All in all, the cycling burned many more calories, but the researchers did come across something somewhat surprising: Relaxing in the hot bath did burn 130 calories, which is about the amount you'll burn on a half-hour walk.

The Conversation shared some additional findings from the study. The blood sugar of all participants was also tracked for 24 hours after the tests, and it was discovered that peak blood sugar was around 10 percent lower when a bath was taken in place of the bike ride. The bath also seemed to have the same effect as exercise when it came to the anti-inflammatory response post-activity for each of the participants.

The study suggests that passive heating — exactly what it sounds like, relaxing in a hot bath for an hour — can help reduce inflammation. The idea of passive heating as a medical treatment is relatively new, and popular with one country in particular: Finland. A study in the JAMA Internal Medicine journal from 2015 suggests that spending time in saunas — another act of passive heating — may help ward off cardiovascular diseases.

One thing to note: All of these study participants were men, and given that the male and female bodies can act in drastically different ways, there may be some variety in the results. But even if it doesn't replace a day's exercise, soaking in a warm tub can only do good things for your mental health.

Taking a Hot Bath Burns As Many Calories as a 30-minute Walk, Study Says

This Super-Fun, Strength-Based Cardio Dance Workout Will Make You Forget You Are Exercising

Mindy Kaling Uses Weights on the Treadmill—Should You Start Doing That Too?

5 Amazing Things That Happen to Your Body When You Start Lifting Weights

6 Plyometrics Exercises for a Better Workout in Less Time

Music Makes Hard Workouts Feel Easier, Study Confirms

The Reason You Feel Stiff When You Wake Up—and How to Avoid It

This Common Mistake Can Ruin Your Barre and Pilates Workouts

7 Moves to Tighten Your Core From Celebrity Trainer Anna Kaiser

Perform this routine, which should take approximately 10 minutes, at least 3x per week. 7 Moves to Tighten Your Core From Celebrity Trainer Anna Kaiser 

This At-Home Workout Will Boost Your Mood in 13 Minutes

You can do this feel-good routine right in your living room. This At-Home Workout Will Boost Your Mood in 13 Minutes

10-Minute Cardio Workout You Can Do at Home

[brightcove:5686475163001 default]

This article originally appeared on DailyBurn.com

So you want to get your sweat on, but getting to the gym seems as difficult as climbing Mount Kilimanjaro. Our answer: Make moves right where you are! You can snag a serious cardio workout right at home — sans machines, weights or even a lot of space. Thanks to plyometrics and fast-paced bodyweight exercises, you’ll rev your heart rate to that aerobic zone, squashing calories without the treadmill.

The secret to boosting your burn even more: compound exercises that work multiple muscles at once. Not only do the five moves below from Daily Burn 365 test your brain power, they’ll keep your metabolism revving even after you’re done. Plus, they’ll keep the workout fun so time flies. Before you know it, you’ll have cruised through 10 to 20 minutes of work, without even thinking of another excuse to stay in your seat. Step one: Stand up. It’s go time!

RELATED: 3 Quick HIIT Workouts for Beginners

The Best Cardio Workout You Can Do in Your Living Room

Make sure you have enough room to jump front-to-back and side-to-side as this workout has you moving in all directions. Start with a light jog in place to shake out any stiffness, then tackle the five exercises below. Perform each one for 30 to 60 seconds, with no more than 15 seconds rest in between. Take a full minute to recover at the end of round one, then repeat at least once. It might be easier than climbing a mountain, but this cardio workout should still take your breath away.

GIFs: Daily Burn 365

1. Jump Rope Sky-to-Floor Reach

How to: Start standing with feet a little closer than hip-width apart, arms down by your sides (a). Begin swinging your forearms in a circle, as you would while holding a jump rope, as you jog your feet, kicking your heels toward your butt (b). Jog for six steps while swinging your invisible rope (c). Then, reach your arms straight up into the air, coming up onto your toes for a calf raise (d). Then reach down to the floor, bending at the knees for a narrow squat (e). Repeat another sky-to-floor reach (d). Continue alternating between six rope jumps and two sky-to-floor reaches.

RELATED: 6 Killer Cardio Workouts That Don’t Involve Running

2. Pop Squat

How to: Start standing with feet hip-width apart (a). Drop down into a squat, pushing your hips back and your butt down, with weight in your heels. Get low enough to touch the floor with one hand (b). Jump back up, bringing your feet together at the top (c). Then pop your feet back out to a squat, touching the ground with your other hand (d). Repeat.

3. Grape Vine Hip Twist

How to: Stand facing forward and take one step to the right with your right foot. Then, step your left foot behind your right. Next, step your right foot out to the right again and tap your left foot to your right. This is one grape vine (a). From here, bring your arms up to shoulder height, elbows bent so arms are parallel to the floor. With your feet together, jump and twist your hips to the right, then the left, repeating two times to each side (b). Then, repeat the grape vine to the left (c). Continue alternating between grape vines and four hip twists.

RELATED: 15 Home Workouts from the Fittest Trainers We Know

4. Lunge to Double Hop

How to: Start standing, facing forward. Step back into a lunge on your right foot. Knees should each bend 90 degrees and back right knee should hover just above the floor (a). Step back up to stand (b). Repeat the lunge on your left leg (c). Then take two hops at the top (d). Continue alternating lunges and double hops. If you need more of a challenge, make your lunge switch explosive, turning it into a plyometric exercise.

RELATED: 50 Ab Exercises to Score a Stronger Core

5. Cross Climbers to Plank Jacks

How to: Start in a high plank position, wrists under shoulders and body in one straight line from shoulders to heels (a). Drive your right knee in toward your left elbow, then step it back to plank (b). Drive your left knee in toward your right elbow, then step it back to plank. This is one mountain climber. Do three (six on each leg) (c). Next, jump your feet out to the sides, wider than hip width, then immediately back to your regular plank. This is one plank jack; do two (d). Continue alternating six total mountain climbers with two jacks.

10-Minute Cardio Workout You Can Do at Home

I Tried the Intense New SoulCycle Class That Has Everyone Freaking Out

Get to Know the Figure Skating Sport That’s So Wild, It Isn’t Even in the Olympics Yet

Why This Celebrity Trainer Recommends Sleep Over Working Out

Bob Harper Shares 'Extremely Private' Photo of Himself in a Coma a Year After His Heart Attack

The Weird Reason Why Stress Sweat Might Smell Worse Than Exercise Sweat

What to Do If Working Out Is Killing Your Knees

5 Ways to Torch Your Core in Every Workout

[brightcove:5686465531001 default]

This article originally appeared on DailyBurn.com. Check out the rest of the exercises at Daily Burn.

At the core of every movement is just that: your core. And while lots of times “core” and “abs” become synonymous, it’s not 100% correct to use them interchangeably. Your rectus abdominus, transverse abdominus and obliques do comprise your midsection, but those aren’t the only muscles involved. Your back, hips and glutes also provide that stable base you need for stepping forward and backward, jumping side-to-side or turning all about. So to get a serious core workout you need to work them all.

“Core strength and stability not only enhances physical and athletic performance, but also helps maintain and correct posture and form, and prevent injury,” says Andia Winslow, a Daily Burn Audio Workouts trainer. “Those who have an awareness of their core and ability to engage it properly also have enhanced proprioception — or a sense of the positions of their extremities, without actually seeing them.”

Just picture elite athlete’s movement, Winslow explains, and how rhythmic and easy they travel through space, often in several planes of motion at the same time. They can thank strong trunk muscles for that. “Core should be a focus in every workout,” Winslow says. “Workouts won’t be as effective without proper core engagement.”

That’s not to say crunches need a permanent place in your sweat sessions. You can easily sneak in added core challenges during other common exercises. “When folks elect to add difficulty to workouts, they often increase weight, repetition or duration. Another — and often more effective — way to increase the intensity is by altering stance, ground contact, and/or dynamic variance equipment [think: sand or water],” Winslow says. Shifting your weight, testing your balance, or focusing on sticking a landing, all engage your middle more.

Learn how to get a solid core workout in every strength session with these sneaky midsection-scorching strategies from Winslow.

RELATED: 50 Ab Exercises to Score a Stronger Core

Strength Tips: How to Work Your Core in Every Workout

Photo: Twenty20

1. Add weight overhead. 

Whether you’re doing squats or lunges, Winslow suggests pushing or holding a weight overhead — or even just keeping your arms straight up — to activate your abs and shoulders. These muscle groups have to work harder to keep your spine in a neutral position so you don’t over-arch, straining your low back. Translation: Put your hands in the air like you really care (about your core workout).

2. Hold your step-ups and pull-ups.

Stepping up onto a bench, chair or box requires you to use one leg, driving off your heel to reach the top. While balancing on one limb already works your core to keep you upright, Winslow explains that pausing at the top (with knee raised) will incorporate your midsection more. When you stand up, simply hold for a two- to five-second count, then go back down.

Same strategy holds (literally!) for chin-ups and pull-ups. By pausing with your chin at the bar, your core fires to keep you steady and in one solid line. Leg or arm day turned core workout.

RELATED: 6 Exercises for the Ultimate Back and Chest Workout

Photo: Twenty20

3. Stick a single-leg landing on box jumps.

To crank up the core work in a box jump, start by bringing the hop height down. Then, keep the explosive leap to one leg and really stick the landing. (Hold it at the top for one to three seconds before standing up and stepping off.) One full-body exercise at its finest.

4. Do a single-arm dumbbell press or fly.

Make your arm and ab routine go hand-in-hand. Moving one arm at a time in exercises like a dumbbell press or fly, drives your midsection to work against the rotation to keep your hips square and your back straight. This will work whether you’re standing or lying on your back. Lift your hips into a bridge and you target your glutes, too. So many muscles; so much less time.

RELATED: 5 Planks, 10 Minutes: Your Ultimate Abs Workout

Photo: Daily Burn 365

5. Go for a twist. 

We tend to rotate in multiple directions all day, from turning to give a fellow studio mate a high five to twisting around to chat with a co-worker. But to keep that movement safe, your core needs enough strength to prop you upright and protect the spine. Enter: rotational exercises to build stability. Try twisting your torso at the top of a step-up or the bottom of a front or side lunge, so your body learns to better handle those turns you take throughout the day.

5 Ways to Torch Your Core in Every Workout

Even Light Exercise Can Help You Live Longer

The Upper Body Exercise Alicia Vikander Does for Amazing Arms

This Woman Was Paralyzed After Doing Sit-Ups

U.S. Skater Couple Competed Through a 'Kind of Traumatic' Moment Just Before Taking the Ice

The Internet Is Living for This French Figure Skating Pair's Heavy Metal Performance

Watch: 17-Year-Old American Vincent Zhou Lands First Quad Lutz in Olympic History

Mirai Nagasu Set the Record Straight About the Alleged "USA Tattoo" on Her Thigh

Get Stronger Abs in 30 Minutes With This At-Home Pilates Routine

This 30-minute core strengthening workout from CLUB Pilates brings the reformer-based class right to your living room–at no cost. Get Stronger Abs in 30 Minutes With This At-Home Pilates Routine

Exactly How Many Calories You Could Burn Trying 6 Olympic Sports—Instead of Just Watching

And no, we're not going to tell you to take up skeleton. Exactly How Many Calories You Could Burn Trying 6 Olympic Sports—Instead of Just Watching

Get Stronger in 18 Minutes With This Full-Body Routine You Can Do at Home

Watch this video for an 18-minute Sculpt Society workout that will ramp up your heart rate and deliver a total-body burn. Get Stronger in 18 Minutes With This Full-Body Routine You Can Do at Home

4 Oblique Exercises to Target Your Love Handles

This article originally appeared on DailyBurn.com. Check out the rest of the exercises trainers never do at Daily Burn.

When it comes to getting rid of love handles, you’ll want to skip the waist training trend. More often than not, whittling your middle comes down to better nutrition paired with ab exercises that target the obliques.

CeCe Marizu, Daily Burn 365 trainer, says, “It’s important to build up both your internal and external obliques because they create a force that builds strength to allow muscle to take over the fatty areas everyone calls their love handles.”

Sculpting your oblique muscles will not only give you a more defined midsection, it will also help stabilize your core and support your back. “Your external obliques will help your trunk rotate, while your internal obliques also help with rotation but on a deeper level,” Marizu explains. Here’s the perfect workout to keep your sides in check and build total-core strength.

RELATED: 50 Ab Exercises to Score a Stronger Core

Ab Exercises to Target Your Love Handles

What’s best about the oblique exercises below is that they target more than just your love handles. They strengthen your entire posterior chain, too. “Dynamic exercises, like spiderman push-ups and side planks with a reach through, help with your love handles by building muscle. A lot of times we can be neglectful of our side bodies,” Marizu says.

Perform each move for 30 seconds and then take a 30-second break for as many rounds as possible. Marizu recommends doing these exercises three to five days a week. “You don’t have to work long, but work smart,” Marizu says. That means putting a big emphasis on your diet. “Do your core work and show your love handles some love by eating right,” she says.

GIF: Daily Burn

1. Side Planks with Reach Through

How to: Lie on your right side and place your right hand firmly on the ground. Engaging your core, prop yourself up into a side plank. Stack your left foot over your right, so your body is in a straight line (a). Extend your left arm towards the ceiling and then lower your arm in front of you and bring it under your right hip (b). Bring your left arm back above your head (c).

GIF: Chris Ryan / Life by Daily Burn

2. Spiderman Crunch

How to: Get into push-up position with your shoulders directly over your hands (a). Lift your right foot a few inches off the ground and bring your right knee towards your right elbow as you lower your body into a push-up. Be sure your hips don’t drop and your back doesn’t arch (b). Return your right foot back to the starting position as you push yourself back up (c). Repeat on the left side.

GIF: Daily Burn Pilates

3. The Saw

How to: Sit up on a mat with your legs extended in front of you. Spread them as wide as the mat (a). Form a “T” with your arms out to the sides and twist toward your right side, stretching your left hand towards your right foot. Pulse three times (b). Untwist yourself and return to center (c). Repeat on the left side. (For more Pilates ab exercises like this one, head here.)

RELATED: The Ab Moves You Aren’t Doing (But Should!)

GIF: Ryan Kelly / Daily Burn

4. Crab Reach

How to: Sit with your knees bent and feet flat on the ground in front of you and your right hand firmly on the ground behind you. Keep your left arm bent by your side (a). Lift your butt off the floor while extending your left arm behind you, reaching for your right side as you come into a reverse tabletop (b). Return to the starting position and repeat on the left side (c).

 

4 Oblique Exercises to Target Your Love Handles

This Olympic Ice Dancer Powered Through a Wardrobe Malfunction Like a Total Pro

The Sweet Reason the Finnish Snowboarding Coach Was Knitting Mid-Olympics

Hot Mama! Blake Lively Lost the 61 Lbs. She Gained During Pregnancy: 'Feeling Very Proud'

Mirai Nagasu Makes History as the First American Woman to Land a Triple Axel at the Olympics

Fitness Guru Tracy Anderson Is Engaged! 'I'm Already the Happiest Bride to Be on the Planet!'

5 Olympians Share Their Advice for Overcoming Setbacks

[brightcove:5720340376001 default]

Setbacks. We all have them. But how you choose to handle those stumbling blocks is what sets you apart from the pack. If anyone can attest to this, it's Olympians. After all, they push themselves to the limit day in and day out, just for the opportunity to compete on the world’s stage—and come out on the other side with a nice piece of shiny bling! Of course things don't always work out in their favor. Yet they always seem to know how to pick themselves up, and go on to compete another day. So what's their secret?

Ahead of the 2018 Olympic Games in Peyongchang, South Korea (which you can watch on NBC starting tomorrow) we chatted with five athletes to find out. In the video above, past and current Olympic competitors offer their advice on turning setbacks into success.

RELATED: 13 Olympic Athletes Reveal Their Secrets for Staying Motivated

Check out the highlights below:

Elena Myers, Bobsled, 2x Olympian

“The biggest thing is realizing that stuff will often not go your way. I just really look to the people around me. I surround myself with really strong people—my husband, my family—and use their strength to help me get through everything.”

Lolo Jones, Bobsled/Runner, 3X Olympian

“Just utter grit. I would like to finish what I started. I’m a runner and so you know you may struggle in the race, but when you see the finish line you are like, I am determined to get to that finish line.”

Oksana Masters, Nordic Skiing/ Cycling/ Rowing, 3X Paralympian

“The way you deal with setbacks in a race would be to start off with a good cup of coffee first, and make that, and make sure I am back to my happy place. I thrive off the word 'no.' I’ve been told so many times in my life that I would never walk. I would never be an athlete. I don’t have the right build to be an elite-level athlete. Every time I was told 'no,' it was kind of like putting a little wood to the fire, and it was making that fire brighter and brighter. Finally I was like, I can do it, I am going to prove them wrong.”

Sign up for our 30-Day Love Your Strength Challenge With Emily Skye!

Ashley Wagner, Figure Skater, 2014 Olympian

“Setbacks are inevitable, especially in my sport. Ice is slippery. Life happens. But at the end of the day, you set a goal for yourself. If you can acknowledge that you are not just going to get there in a day and that it takes baby steps along the way, that makes it so much more manageable.”

Hillary Knight, Ice Hockey, 2x Olympian

“I think that's what's valuable about being a part of a team sport is that I am able to surround myself with amazing people. And I look for motivation and inspiration all over, in our locker room essentially."

5 Olympians Share Their Advice for Overcoming Setbacks

Get a Better Booty in 20 Minutes With This No-Equipment Workout

7 Tips to Shovel Snow Safely and Efficiently (and Even Turn It Into a Workout)

Stuck in a Fitness Rut? Try These New Takes on Classic Workouts

Step out of your exercise rut with a fun new routine that captures the spirit of your old fave. Stuck in a Fitness Rut? Try These New Takes on Classic Workouts

Introducing Plogging: The Environmentally Friendly Way to Exercise

This At-Home Workout is the Quickest Way to Sculpt Strong Abs and Tight Glutes

Sculpt Society's Megan Roup leads a 10-minute full-body workout. This At-Home Workout is the Quickest Way to Sculpt Strong Abs and Tight Glutes

These are the 3 Moves Lindsey Vonn Does to Score Her Six-Pack Stomach

[brightcove:4926059129001 default]

Sure, skiing is leg-intensive—but to be successful on the pow, a killer core is also a must. And you only need to look at two-time Olympic medalist Lindsey Vonn’s six-pack to know why she is one of the greatest alpine ski racers around. (OK, there are other reasons, but you know what we mean.)

“Core training is important because all movement originates from the core and moves outward to the extremities,” says Alex Bunt, Vonn’s trainer, who has been helping her prepare for the 2018 Olympics in PyeongChang this month, “so having a strong core that not only functions well but looks well as a benefit is super important.”  

There's also a mental boost that comes with tight abs: Vonn, who won her final World Cup race over the weekend, admits that any core exercise she does that allows her to see her muscles “makes me feel more confident and strong, and like I can do anything.”

Check out the core complex below that Bunt whipped up for Vonn. It will surely shore up your ab strength and make those muscles pop! “This is for the six-pack,” notes Bunt who suggests you perform each exercise back to back, doing each move to exhaustion before switching to the next.

For more smart workouts, sign up for the HEALTH newsletter

V-ups

[brightcove:5726641457001 default]

Lie faceup on floor with legs straight and arms outstretched overhead. With control, simultaneously lift torso and legs so that body forms the letter “V.” Lower back to start and repeat.

Hip-Ups

[brightcove:5726642949001 default]

Lie faceup with hands on either side of hips; palms face down. Extend legs straight up. Pressing into hands and with core tight, raise hips. Slowly lower back to start and repeat.

Leg Lowers

[brightcove:5726645061001 default]

Life face up with legs straight up above hips and arms on either side of hips; palms face down. Tighten abs and press low back down as you slowly lower legs. Raise legs back to start and repeat.

These are the 3 Moves Lindsey Vonn Does to Score Her Six-Pack Stomach

5 Yoga Poses That Will Improve Your Posture

Stand straighter and feel stronger with simple yoga poses that counter oh-so-pathetic posture. 5 Yoga Poses That Will Improve Your Posture

Getting Into ‘Proposal Shape’ Is the Latest Fitness Trend—Here’s Why That’s a Problem

Want to Lose Weight Walking? Do This One Thing

[brightcove:5410904496001 default]

Maybe you got a fitness tracker for the holidays and are feeling inspired to log a few extra miles a week. Or maybe you enjoy walking as a form of regular exercise, but are curious as to how you can slim down doing it. Whatever your reason, it's easier than you think to torch serious calories by simply moving your right foot in front of your left.

So here's how you take your walking routine to the next level: “Set mini goals for yourself during your walk. For example, if you’re taking your workout outdoors, try pacing as quickly as you can to the next stop sign. If you’re on a treadmill, do the same by setting a time goal that you can look forward to achieving," advises Christine DiBugnara, National Director of Group Fitness and Programming, UFC GYM. "Not only will this feel great to achieve, but it will make your workout go by much quicker.”

If you're walking with a friend or loved one, test each other to fun mini challenges along the way like walking as quickly as you can to your favorite workout tune while the other does walking lunges and then switching roles. As you set and break your mini goals, you'll likely begin to burn more calories with every workout and build your endurance, too.

To steal a line from Hippocrates, "walking is man's best medicine." See, even the 5th century BC Greek physician knew it sure ain't running.

Want to Lose Weight Walking? Do This One Thing

This Device Turns Your Planks Into a Video Game–and It’s Actually Fun!

This Man’s Breakup Letter to Planet Fitness Is Our New Favorite Way to Cancel a Membership

Fitness Instagrammer Jen Selter Kicked off American Airlines Flight for Standing Up During Delay

8 Exercises Trainers Never Do (And What to Do Instead)

[brightcove:5603078340001 default]

Heading into the gym with a solid workout plan is a surefire way to have a successful, efficient sweat session. But figuring out exactly what strength exercises to do can get a little tricky. While certain exercises (think biceps curls and crunches) seem like easy, familiar choices, they’re not always the best bet for seeing results. In fact, just because everyone’s doing a certain move, doesn’t mean it’s even safe.

“It’s important to measure the risk-to-benefit ratio of any exercise,” says Susie Crossland-Dwyer, strength and run coach and founder of Studio S in Cincinnati, OH. She tends to avoid exercises that target a single muscle or muscle group and moves that carry little benefit with high risk of injury. So what are the strength exercises trainers never do? Here are eight for starters, plus recommendations for safer, more effective substitutions.

RELATED: The 7 Best Strength Exercises You’re Not Doing

Strength Exercises You Should Skip and What To Do Instead

1. Skip: Crunches

Old news that still rings true: Crunches aren’t nearly as effective as other core exercises. Yet people still continue to do them. “A lot of exercise enthusiasts do crunches ad nauseam without really increasing their core strength,” says Crossland-Dwyer. What’s worse is the move can lead to neck or back pain and sometimes hip issues.

Substitution: Pilates Roll-Up

Unlike a traditional crunch, this move targets deeper layers of your abs, which will increase your stability and improve your posture.

How to: Lie on your back with your legs extended and your arms overhead, palms facing one another (a). Slowly roll up, making a C-shape with your spine as you do. Your abs should be pulled in and engaged during the entire movement, creating a hollowing feeling through the low abdominals (b). Continue to roll forward into a stretch, while keeping your shoulders down, away from your ears (c). Hold the stretch for about 10 seconds, then roll back to start and repeat.

2. Skip: Hip Abductor Machine

“People often think that machines make it easier to perform the exercise movement and manipulate the body because they look user-friendly,” says Nikki Snow, a Les Mills International trainer based in Chicago. But strength exercises on hip abductor machines often aren’t as beneficial as moves with free weights or even just your bodyweight. “The abductor machine — aka thigh master machine — packs a big burn, but there are more effective exercises that can isolate the side glutes and hips safe and effectively.”

Substitution: Sumo Squat

This squat variation, with your legs wide apart, targets your inner thighs like none other.

How to: Stand with legs a few steps wider than hip-width apart, toes turned out. Hold a dumbbell in each hand at your hips (a). Lower your hips down and back until your thighs are parallel to the floor (b). Stand back up and repeat.

RELATED: 50 Butt Exercises to Sculpt Stronger Glutes

3. Skip: Weighted Standing Side Bends

Holding a dumbbell on one side of your body during side bends “puts the spine in a compromised position, and it’s hard to maintain alignment to isolate the obliques properly,” says Snow. “It’s easy to use momentum and rock side to side, which can put strain on the lower back and decrease isolation in the targeted muscle group.”

Substitution: Side Plank with Hip Lift

“This move isolates the obliques and strengthens shoulders and surrounding core muscles very effectively,” Snow says.

How to: Lie on your side and prop yourself up on your forearm and elbow. Your feet, hips and shoulders should align. Extend your top arm toward the ceiling (a). Lift your hips off the ground and up toward the ceiling. Hips should stay stacked, with body in one straight line (b). Lower your hips a few inches toward the floor, then lift back up to a straight side plank, using your abs to move you (c). Repeat.

4. Skip: Leg Press

The leg press can be fun, because you can typically lift more weight on the machine than you can handle on a standing squat, so you feel extra-powerful. But that increased weight is part of the problem, says Greg Justice, MA, owner of AYC Health and Fitness in Kansas City, KS. “The biggest problem I see with the leg press is the inclination to put too much weight on the machine, potentially causing the pelvis to rotate away from the back rest as you lower the weight. This can cause a herniated disc.” Plus, using the leg press takes stability out of the equation, forcing your quads to do most of the work, without hitting the hamstrings or glutes, says Crossland-Dwyer.

Substitution: Bulgarian Split Squat

“With split squats, you start with stabilizing the body before going through the range of motion,” Justice explains. “You need to engage the whole body throughout the entire process, and that transfers to real life movements or recreational sports.”

How to: Stand with your back facing a bench or box. Put one foot on top of the bench. Make sure you’re far enough away from the bench so you can create a 90-degree bend in your front knee (a). Bend your front knee to lower your back knee toward the ground, and aim to get your front thigh parallel to the floor (b). Push through the heel of your front foot to return to the starting position, keeping your chest up, eyes forward and shoulders back (c). Repeat.

Check out the rest of the exercises trainers never do at Daily Burn.

8 Exercises Trainers Never Do (And What to Do Instead)

The Weirdly Hydrating Thing You Should Drink After a Workout

[brightcove:4484223727001 default]

 

Still pounding sports drinks after a tough workout? You’re behind the science times, according to a small new study. Milk and milk alternatives—thanks to their natural balance of sodium, carbohydrate and protein—help the body retain fluid, researchers report in the journal Applied Physiology, Nutrition, and Metabolism, making it an effective recovery drink for exercisers.

The researchers wanted to see how the sports drink Powerade stacked up against different kinds of milk, so they subjected 15 men to four rounds of cycling on separate days. Each workout was followed by a different beverage: cow’s milk, soy milk, a milk-based meal supplement or Powerade. Researchers then measured their blood and urine to determine hydration and nutrient levels.

Drinking a milk-based meal supplement after exercise led to better fluid retention than the other drinks, but all of the milk-based products were superior to Powerade in terms of rehydrating the body post-exercise. None of the beverages made the cyclers thirstier than any other.

That said, Powerade had an edge in one regard: The men reported that the sports juice was the most pleasant (soy milk, unsurprisingly, was the least). Those who drank milk reported being more bloated and feeling more full—probably due to the protein content in milk—but they were more rehydrated compared to sports drinks.

And as for water? Drinking plain water after exercise actually causes a drop in sodium levels, potentially leading to even more dehydration, the study authors note. Consider chasing your next workout with milk—just be sure to wear your roomiest pair of yoga pants.

 

The Weirdly Hydrating Thing You Should Drink After a Workout

15 Ways to Add Self-Care to Your Workout Routine

[brightcove:4928971446001 default]

The fitness fanatics out there probably know the feeling of pushing yourself to the max in a workout. But a holistic approach to health and wellness involves movement, nutrition, and regeneration, says Alicia Agostinelli, a personal trainer and yoga instructor at Equinox Seaport Square in Boston. And while many avid gym-goers tend to be up to date when it comes to the latest HIIT craze or health food trends, most people falter when it comes to the recovery component, both for the body and the mind.

Practicing self-care strategies during your workouts and in your free time can help you come back stronger, and in a more peaceful headspace—not to mention they make exercise that much more enjoyable. Steal some tips from these top trainers who manage to sweat it out hardcore and still make self-care priority.

Try a breathing exercise

“In session, I connect to my breath. I try to practice 4-7-8 breathing [breathe in for four seconds, hold your breath for seven, then exhale for eight] a couple of times every hour to help me reduce stress and regulate my parasympathetic nervous system.” —Matt Delaney, CSCS, innovation coordinator and a Tier X coach at Equinox

Be your own biggest fan

“It took years, but I genuinely view fitness as an opportunity to be a better version of myself, to build myself up, and let my strengths guide me, while looking at weaknesses with a sense of compassion. When I need to rest during a tough core series, it's okay. I'm stronger than I was a year ago, and isn't that the point? It's so much more satisfying to push yourself to the tune of ‘yes I can’ than to be afraid of failing or feeling like you're somehow not good enough if you don't perform the way you wanted to. Your mental game affects how you feel emotionally and how you perform physically, so I always make sure my inner voice is pumped up, ready to rise up to a challenge, but is ready to celebrate every moment of the work I put in.” —Emily Walsh, a Boston-based instructor at SLT

Warm up, cool down, and hydrate

“I practice self-care while exercising by including a dynamic warm-up before any workout and a good stretch after. I also have water with me at all times to stay hydrated.” —Michelle Lovitt, a California-based trainer and author of Exercise For Your Muscle Type: the Smart Way to Get Fit

Get off Instagram at the gym

“The most important self-care action I can take during my workouts is to let my mind be in my workout 100%. I’ve had to create a rule so that I am not responding to emails, checking social media, or replying to texts when I workout. If I can escape and truly enjoy my workout, my life is fantastic.” —Holly Perkins, CSCS, author of Lift To Get Lean and founder of the online health and fitness platform Women’s Strength Nation

RELATED: How to Break Your Smartphone Addiction in 21 Days

Keep an eye on the 'why'

“I am all about the whys behind the workout: why am I doing it, what will it achieve, and how will it make me feel. I am not a numbers-oriented person, so this is a way I track my progress and motivate myself to keep going.” —Aly Raymer, senior lead instructor and director of talent at B/SPOKE Studios, an indoor cycling studio in Boston

Tune into your body

“The best way to practice self-care during exercise is be conscious and listen to your body. Don’t ignore the signs of your body. I stretch whatever muscle I work after a workout and I try to treat myself to a massage once a month if possible.” —Scott Weiss, CSCS, a physical therapist and trainer in New York

Wear your favorite gear

“I am mindful of what I wear. I know that sounds silly, but when I feel good in my clothing and am wearing the right pieces for the workout, I will work out harder. If I am wearing something that doesn't fit well or is too thin (think: see-through in yoga!) I will be distracted the entire practice.” —Raymer

Meditate on the reg

“I have a very dedicated meditation practice that I do mornings and evenings. It literally keeps my head on straight. For me it’s critical that I work on my internal dialogue and remind myself to speak lovingly and in a supportive manner. I can get into trouble really fast if I don’t keep an eye on this. But when I am on track, my mental attitude really does help me live a happier life and accomplish more each day. And my body thrives on it.” —Perkins

RELATED: 8 Self-Care Habits That Will Help You Feel Less Stress and More Joy in 2018

Journal

“I write in a gratitude journal every single morning, listing three things that I’m thankful for from the past 24 hours, and I also read a passage from a book that a good friend gave me called Journey to the Heart. It helps me get my mind right and I feel a lot more calm before jumping into a busy day.” —Emily Abbate, an ACE-certified trainer and creator of the new podcast Hurdle

Snap pictures

“Photography is my self-care. I picked up the hobby a couple of years ago and have made it part of my daily life ever since. It gives me an opportunity to step away from my normal schedule and get lost in the world around me for a little while. It's has also helped me separate from technology because my eyes are always on my surroundings looking for interesting photo opportunities and no longer buried in my phone.” —Delaney

Get organized

“I keep my work, home, and training environments clean and orderly. Keeping things free from clutter has been proven to keep you on track and better at maintaining your goals.” —Weiss

RELATED: Push Through Any Workout with These Trainer Mantras

Have a Sunday check-in

“Every Sunday, ask yourself: ‘What am I doing to take care of my mind and body this week? Can I add something to my daily routine that will rest or refresh me? Can I take something out that is no longer serving me?’ Recovery and regeneration is the often forgotten third leg of a three-legged stool. When we check in both on and off the exercise mat and implement changes that benefit our health wellness, we leave our workouts and enter our personal and work lives refreshed and recovered.” —Agostinelli

Eat well

“My self-care outside of working out is to make sure I eat healthy, organic, non-processed foods. This is so important to my energy levels and mental functioning and clarity during my busy weeks of working out myself and my clients.” —Lovitt

Do something that brings you joy every day

“I rely on so many different methods to keep me stress-free and take care of myself beyond exercising. I write in a journal, I watch a good film, I go out and take photos. I make sure to incorporate some activity in my day-to-day that brings me joy and fulfillment.” —Sarah Coppinger, an instructor at indoor cycling studio The Handle Bar

Wake up with the birds

“During the week, I set my alarm 45 minutes to one hour earlier than I actually need to get up so I can enjoy some quiet time drinking fresh-ground coffee, enjoying a healthy breakfast, and writing in my journal. Being a small business owner, my days can be long and sometimes a little chaotic. Giving myself a little me time in the morning is a priority. It allows me to start the day off a little slower.” —Becca Lucas, owner of Barre & Anchor, a barre studio in Weston, Massachusetts

15 Ways to Add Self-Care to Your Workout Routine

This Yoga Flow Will Instantly Boost Your Mood

A good yoga session can soothe your mind just as much as your body.  This Yoga Flow Will Instantly Boost Your Mood

Nike Just Announced Their New Running Shoe—and I Got to Test It Out

[brightcove:5462852405001 default]

When it comes to next-level sneakers, Nike always seems to be on the cutting edge, and today is no exception. The athletic brand just announced its latest development, the new Nike Epic React Flyknit ($150), a running shoe that saw 17,000 miles of testing.

The result: a runner that is lightweight, durable, soft, and provides energy return.  According to the press team over at Nike, “It's ideal for distance workouts, recovery runs, and progression runs. It will be particularly appreciated by the everyday runner who wants their run to feel more enjoyable.” Basically, if you have a foot and you love to run, this shoe will put a smile on your face.

Unfortunately, you won't be able to get your hands on the Nike Epic React Flyknit until February 22 (I know, I know); however, I scored a pair ahead of the release date and have literally done some of the legwork for you.

My first encounter with the Nike Epic React Flyknit was in early November 2017—for about 10 minutes. As Nike employees watched, I stepped onto a treadmill in the brand’s NYC headquarters and ran for a little over a mile. Afterward, I typed a note on my phone that said “Light. Nice feel. I like. Familiar.” So these six words were literally my first reaction to this new silhouette.

Fast forward two months, when I got my very own pair of the new Nike running shoes, and was able to spend some more time and miles in them—both on the treadmill and around the running trails of Central Park. Now my opinion is a bit more informed. Here are my thoughts:

RELATED: The Best Reflective Gear for Running at Night

The look

They are sleek and streamlined, but still look cool enough to turn heads. I find it a little weird that the midsole extends beyond the heel—but I only notice that when I am sitting with my legs crossed. On a personal note, I prefer the navy colorway to the white.

The feel

They are super comfy without being overly soft. Stepping into them is like pulling on your favorite pair of slippers. The weaving of the Flyknit upper feels tighter and sturdier than other Nike models I’ve worn, but still has enough give so that your foot won’t feel restricted. The shape and cut of the collar of the shoe worried me at first, because I thought I might experience rubbing, which would led me to retire these babies early. Luckily, there was no rubbing. In fact, it kind of just felt like I was wearing a low-cut sock.

RELATED: Everything You Need to Know About Runner's Knee–Even If You're Not a Runner

The details

There are perforations along the front top portion of the shoe, making it super breathable. The temperature during my outside runs has hovered around the low 40s, and my feet were never freezing, so I’d say that they are suitable for chilly days. That beefy midsole, which is made of the new Nike-only proprietary technology React Foam, is what all the hoopla over this new release is about. 

This foam, which took more than 400 combinations of chemistry and processing to develop, is what makes you feel lighter and frankly faster on your feet. Also, the midsole and outsole are kind of one in the same here. The only distinguishing factor, in my opinion, are the pieces of clear rubber that are affixed to the forefoot and heel that add much-needed traction and make the shoe more durable.

The bottom line

I would be remiss if I didn’t note that this shoe reminds me of both the Brooks Levitate and the Adidas Ultra Boost  running shoes, two runners that are currently in heavy rotation for me. The Nike Epic React Flyknit feels noticeably lighter on my feet than these other two styles though, which is a big selling point for me. But, it isn’t as springy and responsive as the Brooks Levitate, nor is it as much of a lifestyle crossover kick as the Adidas Ultra Boost. 

That said, I think the Nike Epic React Flyknit is a good solid addition to the running space, and I am looking forward to continuing to pound the pavement in them over the next couple of months.

Nike Just Announced Their New Running Shoe—and I Got to Test It Out

3 Beginner Yoga Poses for Better Balance

[brightcove:5633316583001 default]

This article originally appeared on DailyBurn.com.

When you flip through the yoga playbook, most routines—if not all—include a balance challenge. “That’s because balance is the essence of yoga,” says Ariel Kiley, certified yoga instructor and lead trainer of Daily Burn’s Yoga Fundamentals program. “Fundamentally, yoga is learning how to go off balance to find balance again,” Kiley explains.

But even if nailing the bird of paradise or eagle pose isn’t your goal, finding balance is key to moving better and feeling centered in your day-to-day. Plus, it can make you a stronger and fitter runner, weightlifter and all-around athlete. “If you’re balanced structurally, then you have sound posture. Posture says a lot about how efficiently you’re using your body,” she says.

Read on for Kiley’s top three yoga poses for better balance, strength and mobility.

RELATED: Yoga Fundamentals: The Yoga Workout You Can Totally Do

Find Balance with These 3 Beginner Yoga Poses

Think tree pose is a little too advanced? Worry not! These poses from the Yoga Fundamentals program focus on bringing more awareness to your feet — the first lesson in balance. “Your feet are designed to articulate movement in all kinds of ways, but we spend so much time in shoes that we limit their range of motion,” Kiley says. Aim to hold each of the following poses for three to five breaths.

Photo: Ryan Kelly / Yoga Fundamentals

1. Sole Stretch

Balance starts on the soles of your feet, and this pose is a great way to enhance the extension of your toes while stretching the plantar fascia. “By stretching and awakening your soles, you’re going to improve balance and agility as you walk, run and dance,” Kiley says.

How to: Get into tabletop position on your hands and knees (a). Tuck your toes under and walk your hands back towards your heels. Push your fingertips into the floor to lift your knees off the mat (b). Place two yoga blocks under your knees and sit upright on your heels (c). If this feels uncomfortable on your knees, sit on your heels and keep your fingertips tented to the floor in front of you (d).

TRY IT NOW: Daily Burn’s Yoga Fundamentals Program

Photo: Ryan Kelly / Yoga Fundamentals

2. Albatross Pose

Kiley likes to think of this yoga pose as a bird about to take flight, or in exercise terms, a hip hinge. The albatross is good prep for the Warrior poses and other standing poses that involve balanced legs because it encourages even distribution of weight. “Albatross awakens and fortifies the musculature of your back, legs and shoulders to train your body to regain its open, upright potential,” Kiley says.

How to: Stand with your feet in a wide straddle and feet parallel (a). Spread your arms wide into a big “T” with your palms facing forward (b). Unlock your knees, engage your glutes and core, and actively pull your legs towards your midline as you hinge forward at the hips. Keep your head level so your neck is a smooth continuation of your spine (c). Stretch your arms wide to the sides like a bird (d).

Photo: Ryan Kelly / Yoga Fundamentals

3. Single-Leg Balance

A great progression from mountain pose, the single-leg balance helps you access what Kiley calls your “plum-line” or central axis. “When you feel connected to your center in this way, any number of other off-balance poses become more possible,” she says. For true beginners, Kiley recommends stepping your lifted toes onto a yoga block for a few breaths before hiking your knee up to your hands.

How to: Stand with your feet hip-distance apart in mountain pose with equal weight on each foot (a). Begin to shift your weight onto your left foot and lift your right leg up (b). Interlace your hands around your right knee, point your right foot and pull the knee towards the ceiling (c). Firm up your standing leg by drilling the heel down into the mat, and draw your chin in slightly. Aim to create a straight line from your left heel to the crown of your head (e). Repeat on the right foot after a few breaths.

3 Beginner Yoga Poses for Better Balance