Jun 28

Back exercises in 15 minutes a day

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Back pain is a common problem that many people deal with every day. Exercise often helps to ease back pain and prevent further discomfort. The following exercises stretch and strengthen the back and the muscles that support it. When you first start, repeat each exercise a few times. Then increase the number of times you do an exercise as it gets easier for you. If you’re beginning an exercise program due to ongoing back pain or after a back injury, talk to a physical therapist or another member of your health care team about activities that are safe for you.   Knee-to-chest stretch Lie on your back with your knees bent and your feet flat on the floor (A). Using both hands, pull up one knee and press it toward your chest (B). Tighten the muscles in your belly and press your spine to the floor. Hold for five seconds. Return to the starting position and repeat with the other leg (C). Go back to the starting position. Then repeat with both legs at the same time (D). Repeat each stretch 2 to 3 times. Do the full routine once in the morning and once in the evening if possible. […]
Jun 25

Social Media Bodybuilding Influencer Shares His “3 Tips” for Creating Bigger Biceps

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Social media influencers are a big part of our lives, consciously or subconsciously. Other than travel and styling, which are widely popular areas of interest, fitness is one of the leading fields where influencers play a big role. When it comes to bodybuilding, Ross Dickerson is considered a genuine and trustable fitness influencer who provides expert knowledge and good variations to his followers. Other than that, he is a fitness model and an entrepreneur as well. Recently, Dickerson shared an Instagram video in which he shared three pro tips to pump your biceps. Let’s find out if they’re of any help.   Bodybuilding influencer promises bigger biceps   Ross Dickerson has one of the most aesthetically pleasing physiques out there. He began his fitness journey at the age of 19. Moreover, after he built an excellent physique, he began sharing his knowledge about bodybuilding and being fit through his website and social media. With time he built the trust and now is looked up to for his essential advice about health, fitness and workout advice. View this post on Instagram A post shared by Ross Dickerson (@dickersonross) Recently, he shared workout tips to gain better results from the training session. […]
Jun 21

7 Best Barbell Exercises to Get a Tiny Waist Like Betty Brosmer

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Betty Brosmer, also popularly referred to as ’the girl with impossible waist’, is a popular physical fitness expert and former bodybuilder. She was also a popular commercial model in the 1950s, who knew how to turn heads. Known for her curvaceous figure, bright smile and blonde hair, Brosmer was much more than that, though. Steven Sullivan described the model as a striking beauty with a glow that could be found in none else. Also known as the “First Lady of Fitness”, Brosmer built quite an impressive career in both bodybuilding and modelling. Getting a tiny waist like Brosmer’s will require nothing short of an arduous training regimen along with a proper diet.   Barbell Exercises for Tiny Waist like Betty Brosmer   We have rounded up a list of barbell exercises that can help you get a tiny waist like Betty Brosmer. These seven exercises can help in cinching your waist along with strengthening your core muscles:   1) Romanian Deadlift The Romanian Deadlift is one of the most important barbell exercises that can boost your overall health. This barbell exercise works on your back and abs, and minimises stress. The movement of this exercise completely engages the core and […]
Jun 18

Build Greater Forearm Strength and Size with these 4 Exercises

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This underrated muscle group can benefit from these muscle-building moves.   If you’ve been around the gym trenches, you have heard the term if you cannot grip it, you can’t rip it, and forearms play a big part in it. Forearm strength and endurance are critical in all grip-intensive exercises like deadlifts, chin-ups, and all row variations. The grip often fails before the intended muscle group trained is fatigued. Forearm strength must be addressed and is a common weakness for many lifters. Because forearm strength and endurance are involved in many upper and lower body lifts, it pays to show them a little extra attention. And stronger forearms mean more weight or repetitions on your grip-intensive exercise for more gains. Here we’ll dive into why the forearms are challenging to build, the benefits of training forearms, and four forearm exercises for your forearm flexing pleasure.   Why Are Forearms Hard To Grow? Many forearm muscles, small and large, have varying fiber types, but most forearm muscles are slow-twitch dominant. Slow twitch dominant muscle groups like the forearms and calves are challenging to grow because they are endurance based because they rely on a steady supply of oxygenated blood to operate. […]
Jun 15

6 Lower Chest Exercises with Cables

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Lower chest exercises with cables tend to be a great workout method that can be easily incorporated into your workout routine. These exercises, which include the cable, will allow you to perform more intense workouts as it will help you lift weights than you can seldom lift with free weights. Heavy overload will activate your muscle fibers and allow you to build greater strength and muscle in the body. We have curated a list of the best lower chest exercises using cables that you can incorporate into your workout routine.   Best Lower Chest Exercises with Cables   1. Cable Crossovers Cable crossovers are the best lower chest exercises with cables that will effectively engage your pectoralis major. This exercise will tone your chest along with giving your upper torso a powerful stretch. Here’s how to do cable crossovers: Begin by securing the pulleys of the cable machine at shoulder level before standing in the middle of both the pulleys while maintaining a good posture of the body. Grab both the pulleys in your palms with your arms straightened to the sides and your elbows slightly bent. Next, drive your arms together to the front of your body and cross […]
Jun 12

7 Swimming Tips And Best Strokes To Tone Up

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When summer is at its peak, swimming can be one of the best cardiovascular exercises to shed excess kilos and shape up. But an idle dip won’t be adequate. Check out some key tips to lose weight while swimming and the best strokes that can help you achieve your fitness goals.   While summer suppresses your appetite and this can help in your weight loss journey, the scorching mercury also means lethargy when it comes to hitting the gym or going for a run. Swimming, therefore, can be a perfect summer exercise where you can splash in the water and enjoy yourself while you try and lose weight, or simply maintain yourself. Swimming is also a low-impact exercise, and this means it’s great for people with injuries or painful joints. Here are some tips to lose weight with swimming, the strokes that will help you the most, and the importance of a good diet.   Weight Loss With Swimming: 7 Key Tips   1. Aim For An Early Morning Swim Apart from being a great form of cardio, it’s a full-body workout as well. It’s best if you can swim in the early morning. In a state of fast, a […]
Jun 09

Tips for balancing cardio and strength training in your workout routine

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Creating a workout routine that works for you You can’t only concentrate on one type of exercise to develop a well-rounded fitness regimen. To maximize your results and general health, it’s important to find the perfect ratio of aerobic and strength training. Strength training boosts muscle mass, speeds up metabolism, and improves overall strength while aerobic workouts strengthen the heart, burn calories, and increase endurance. Here are some excellent pointers to help you find the ideal balance between these two essential aspects of fitness.   ​​Set Clear Goals​ Mayank Gupta, fitness expert, Co-founder, HDOR says, “Setting clear goals is essential before beginning any fitness regimen. Choose your goal: either weight loss, more muscular tone, higher stamina, or general fitness. You may then design your exercises in accordance with this information, providing a well-rounded strategy that incorporates both cardio and strength training.”   Prioritize Cardiovascular Health Cardio exercises, such as running, cycling, swimming, or HIIT workouts, are crucial for maintaining a healthy heart and improving endurance. Aim for at least 150 minutes of moderate-intensity cardio or 75 minutes of vigorous-intensity cardio each week. You can spread this out over several days or choose activities you enjoy to make it more enjoyable […]
Jun 07

5 Exercise to tone the stubborn inner thighs

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Shaping or toning the inner thigs can seem like a humongous task. Despite all the squats, lunges and leg lifts, the stubborn thigh fat fails to reduce many times. But the key is to perform exercises in a certain way regularly so that there can be a difference.   Here are 5 inner thigh toning exercises that you can practice:   1. Sumo squats: If you’ve been doing regular squats, wait until you do sumo squats and feel the burn. Stand with your feet wider than hip-width apart, toes pointed slightly outward. Bend your knees and lower your body down as though sitting on an imaginary chair. Ensure your knees align with your toes but don’t extend beyond them. Push yourself back up to a standing position. Repeat for 15-20 reps. This variation of the squat emphasizes the inner thighs along with glutes and quads. 2. Lateral lunges: For lateral lunges, stand up with your feet hip-width apart. Now, step in the right direction with your right knee into a lunge and left leg straight. Now, push back to the starting position and repeat the same on the left side. Do 10-15 reps on each side. Lateral lunges target the […]
Jun 04

Forget ab workouts — this 5-move compound exercise routine torches your whole core

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Like most people, we love ab workouts at Tom’s Guide, but let’s forget them for one moment — this five-move compound exercise workout torches core muscles and targets muscle groups all over. Ab workouts are great at strengthening the muscle groups that make up your core musculature, but you could also build core strength and hit various other muscles using compound exercises. If you’re unfamiliar with the term, you won’t be with the moves — a compound move simply refers to a multi-joint, multi-muscle exercise like squats and push-ups and can be done with or without weights at home or in your gym. Adding compound exercises to your strength regime hits muscles more efficiently so that you get more bang for your buck. Grab a pair of dumbbells — we recommend the best adjustable dumbbells for home workouts — and read on for our 5-move compound exercise workout to build strength and muscle.   How do I start core strengthening? The best ab workouts are great supplements for any training regime, but strong core muscles are more than aesthetically pleasing. They support better posture and movement, protect the spine, mobilize your trunk and help you lift heavier and run faster. […]
Jun 01

The 5 Best Exercises for a Full-Body Workout

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With these multifunctional exercises in your back pocket, you’ll be able to get a full-body workout in anytime, anywhere. Getting a full-body workout is much easier than you think and doesn’t require hitting up every weight machine at the gym (or even going to the gym). While weightlifting is the golden standard for muscle-building, there are numerous other exercise moves and routines you can do just about anywhere (and without any equipment) to strengthen and activate your entire body. When you’re ready to get moving, try these five proven exercises for the ultimate full-body workout.   1. Workout 1: Squats Squat Benefits: Squats are a tried-and-true strength exercise that’s especially beneficial for building leg and glute strength. They’re also an important functional exercise, as being able to do squat-like movements in everyday life (like bending to pick up toys, boxes, kids, and luggage) is key for staying injury free and moving with ease. This exercise can help you build speed as well, Gaines says. How to Do Squats: Squats are a simple movement, but they’re also easy to do with improper form—and poorly executed squats can lead to injury or unnecessary aches and pains. The simple solution: Learn and master […]
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