mercredi 28 février 2018
7 Moves to Tighten Your Core From Celebrity Trainer Anna Kaiser
mardi 27 février 2018
This At-Home Workout Will Boost Your Mood in 13 Minutes
lundi 26 février 2018
10-Minute Cardio Workout You Can Do at Home
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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 Homevendredi 23 février 2018
jeudi 22 février 2018
5 Ways to Torch Your Core in Every Workout
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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 Workoutmercredi 21 février 2018
mardi 20 février 2018
vendredi 16 février 2018
mercredi 14 février 2018
Get Stronger Abs in 30 Minutes With This At-Home Pilates Routine
mardi 13 février 2018
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
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
lundi 12 février 2018
mercredi 7 février 2018
5 Olympians Share Their Advice for Overcoming Setbacks
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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 Setbacksmardi 6 février 2018
Stuck in a Fitness Rut? Try These New Takes on Classic Workouts
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
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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.
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V-ups
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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
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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
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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 Stomach5 Yoga Poses That Will Improve Your Posture
vendredi 2 février 2018
Want to Lose Weight Walking? Do This One Thing
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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