Jan 01

6 exercises that help muscles hold strength longer

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Why Muscles Matter As We Age Around age 50, most people shed nearly 2 percent of muscle each year without training. Strength exercises send growth signals to muscle fibres, counteracting this drift. Just two to three sessions weekly halt decline, sometimes reversing it. This isn’t cosmetic—it’s functional survival for stairs, groceries, grandkids.   Chair Squats: The Foundational Move Sit in a sturdy chair, feet hip-width apart. Stand up without using your hands, pause briefly, then sit back slowly. Do 8 to 12 reps for three sets. Your thighs (quadriceps) and glutes activate heavily. Progress by holding light weights or doing the movement faster. Safe, trackable, works everywhere.   Wall Push-Ups: Upper Body Starts Here Stand arm-length from a wall, palms flat at chest height. Lean in, elbows bending, chest nearing wall, then push back. Ten to 15 reps, three sets. Builds chest, shoulders, arms. Too hard? Use a table edge instead. Too easy? Move farther from wall. Adjusts to anyone’s strength level honestly.   Resistance Band Rows: Back and Arm Endurance Loop a band around a sturdy post or door. Stand facing it, grab both ends, feet shoulder-width apart. Pull elbows back, squeezing shoulder blades together, release. Twelve reps, three […]
Dec 26

Fitness coach shares 4 things to keep in mind while doing your glute extension workout

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Abdul Hassoni shares tips on glute extension workouts, stressing the significance of correct posture to prevent back pain. All of us want that perfect body with our workout routines, be it at our home or while hitting the gym. However what we often miss is doing those workout routines correctly. Just a few centimeters might make more difference that we think they might. Instagram creator and personal fitness coach Abdul Hassoni in his recent video shared a couple of things to keep in mind while doing a glute extension workout routine. “When you see someone doing glute extensions like this…with back pain,” Hassoni captioned his post where a trainer asked the person doing the workout routine to correct his posture.   Here is how to do your glute extension workout correctly: “Set the pad a few centimeters below your hips,” Abdul wrote on Instagram. “This will allow you to bend at the hips rather than bending at the back,” he added. He explained how arching the back at the top targets the lower back more, stressing that doing so does not pose as a problem. However, if you want to isolate the glutes and hamstrings, you need to maintain a […]
Dec 23

8 Versatile Winter Workouts to Help Beat the Cold

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Sometimes, the cold, dark days of winter have you craving a cozy blanket and the couch — not the gym. But getting daily movement all year long is important for overall health, especially if you’re prone to the winter blues or low energy during this season. That’s where winter workouts come into play — the types that are ideal for snowy or rainy weather. “Workouts that elevate your heart rate will help you stay warm and work up a nice sweat,” says Jess Evans, a certified USA Boxing coach and trainer with the virtual boxing gym FightCamp. Read on for tips on maximizing your winter workout routine, plus the top eight winter-friendly workouts to try once the cold weather blows in.   How to Maximize Winter Workouts Now’s the time to use the winter elements to your advantage, says LaLa Duncan, a certified pain-free performance specialist and virtual strength and conditioning coach. Workouts in the snow, for example, force you to strengthen the muscles that help stabilize you and increase calorie burn, plus they require more effort than walking on dry pavement, Duncan says. “Walking on uneven surfaces is superb for engaging your core muscles,” she adds.   1. Brisk […]
Dec 20

7 Easy Exercises You Can Do At Home To Achieve Toned Arms

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If you’re looking to tone your arms, you can do so by doing exercises at home. Here are some easy exercises you can do at home to get toned arms. When you workout from home, it doesn’t mean you need to compromise on the quality of your physical activities and its results. You can perform specific exercises that can help you achieve the desired results. If you’re looking to tone your arms, you can do so by doing exercises at home. Here are some easy exercises you can do at home to get toned arms.   Exercises To At Home To Achieve Toned Arms   1. Triceps Dips Using a Chair This exercise targets the triceps at the back of your arms, which are important for toning your arms. Sit on the edge of a chair with your hands placed beside your hips. Lift your hips off the chair by straightening your arms, then lower your body by bending your elbows until your shoulders or back start to round slightly. Press back up to straighten your arms. This strengthens and tones the triceps and helps define arm shape.   2. Bicep Curls with Dumbbells or Household Items Stand with your […]
Dec 17

8 Strength-Training Workout Tips for People Over 50, According to Experts

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Here’s how to get the most out of every session.   Strength-training comes with a host of benefits regardless of your age, from more toned muscles to a speedier metabolism and more. But this form of exercise (also called resistance training) can be especially beneficial for women over 50 for combatting the changes that occur during menopause. And keeping in mind strategies that can maximize your strength-training workouts at 50 plus can go even farther towards helping you thrive. Strength-training is the most effective non-pharmacological intervention to combat both muscle and bone loss, said Juliana (Jewel) Kling, M.D., an internal medicine physician and the assistant director of the Mayo Clinic Center for Women’s Health. Research shows that women experience high levels of both during the menopausal transition (primarily caused by the sharp decline in estrogen), making them more susceptible to osteoporosis and associated problems, per the Centers for Disease Control and Prevention (CDC). That said, strength-training may help counteract these declines, according to research in The Journal of Clinical Medicine. And the benefits don’t stop there. Strength-training workouts can boost metabolism, support heart health, aid in weight management and support overall vitality, said Dr. Kling. “Additionally, [they] may improve mood, […]
Dec 13

The 8 Best Exercises for Upper Body Strength

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How to sculpt your upper body’s shape, add size, and fix your posture, according to experts. Beloved by gym bros and reality show contestants alike, upper body strength exercises have multiple benefits for gym performance and daily life. And contrary to popular belief, you don’t need to spend every day in the gym (or swap all your gym clothes for deep-V vests) to feel the benefits, either. With just a few sessions a week, you can achieve a more rounded, stronger body that’s built to last. Here’s how, along with a list of expert-recommended exercises to ensure you never get bored.   What we mean by upper body exercises For fitness purposes we can roughly divide the body into three sections: the lower body (legs), the core (abs), and upper body (everything from the chest up including arms, shoulders, and back—but not your head, you don’t need to exercise your head in the gym). Bench press, shoulder press, flys, shrugs, etc. all constitute upper body exercises. “When we talk about upper body exercises, we’re commonly talking about exercises which impact the pectorals, deltoids, triceps, biceps, lats, and traps,” says Kosta Telegadas, head coach and founder of Telegadas Performance Training. Telegadas […]
Dec 10

10 Best Bodyweight Triceps Exercises You Can Do Anywhere to Work Your Arms to Exhaustion

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You don’t need heavy weights to strengthen and define your arms. These moves are proof. Have you been spending hours in the gym trying to get that horseshoe shape in your triceps? To do it, you need to focus on all three heads: the lateral head, medial head, and long head. The good news is you don’t need heavy weights, or any weights at all for that matter, to strengthen and define your triceps. There are plenty of bodyweight exercises that are sure to exhaust your arms—as well as call your core and other upper-body muscles like your chest and shoulders in on the action. Noam Tamir, C.S.C.S., founder and CEO of TS Fitness in New York City, narrowed it down to the top 10 bodyweight exercises for your triceps. “These exercises are based on principles to gain power, strength, and muscle tone,” says Tamir. And, as mentioned, many of these moves will work your entire body—but that doesn’t mean they’re any less effective for your triceps: “Doing pressing movements such as pushups has been shown to activate the triceps even more than isolation exercises,” says Tamir.   10 Best Bodyweight Exercises for Triceps Directions Add these moves to your […]
Dec 07

Gut-friendly tips to help boost your workout routine, according to an expert

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Ready to make your fitness goals more gut-friendly? Award-winning registered nutritionist and science manager at Yakult, Dr Emily Prpa, explains how… Everyone knows that looking after your physical health through exercise is beneficial and, in recent years, curating a positive gut health routine has also been linked to improving overall wellness when paired with a fitness regime. But how closely are the two factors linked and is there any proof that practising good gut health can boost the effects of whatever physical activity you’re already doing? “Exercise plays a crucial role in promoting a healthy gut-brain axis by increasing gut microbiome diversity,” says Dr Emily Prpa. “Physical activity also stimulates the release of beneficial metabolites from gut bacteria, which can influence brain function and mood. “Additionally, exercise-induced changes in gut motility and blood flow contribute to better digestion and overall gut health, while also boosting the flow of oxygen and nutrient-rich blood to the brain, fostering a stronger connection between the gut and brain.” To explore this relationship further, we asked Dr Prpa to share some insight into how being more gut-conscious can improve our training, and similarly, how certain kinds of exercise can help us lead a more tummy-go-happy […]
Dec 04

The 3-Day To Lean Workout Plan

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Maximize your fitness and look your best in less than a week. We all know that getting a great physique requires a long-term commitment. But sometimes you want to tighten up your midsection and build a little extra muscle quickly. Whether it’s before a weekend beach trip, to impress an upcoming date once the clothes come off, or even to prep for an actual photo shoot where some skin will be showing. Or maybe you just want to jump-start your workout plan and put your training into overdrive. Whatever your motivation, we’ve got a 3-day workout plan to get your body lean and tight—provided you’re already in decent shape. To make the magic happen, we consulted with Paul Vincent, an LA-based fitness trainer who’s worked with stars for movies like Star Wars: The Force Awakens and Blade Runner 2049. As a trainer to the stars, Vincent is often asked to help actors under the gun forge perfect celebrity bodies with little notice. “Three days is a tough deadline to make significant change,” but it’s doable, says Vincent, who’s also the co-founder and CEO of Altus Sports Institute. But overhauling your body quickly isn’t just about working out—you also have to […]
Dec 01

8 Satisfying Quad Stretches to Relieve Tight Muscles

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Your knees and hips will thank you, too. If your hips grumble after long periods of sitting, your knees talk to you (and not in a good way) after climbing stairs, or your walking stride feels a little constricted, these could be signs that the fronts of your thighs—also known as your quadriceps—are doing more than their fair share of work. Strengthening the quadriceps happens without trying. They’re crucial in everyday movements including sitting, standing, walking, and running. The quads are also majorly involved in most gym workouts and your yoga practices (think Squats and Chair Pose). Because of this, they’re prone to chronic tightness, which can throw the body out of whack and cause the knees or hips to feel “off.” This is why quad stretches are essential in helping your legs and entire lower body maintain balance, range of motion, and ease in movement.   Anatomy of the Quadriceps The quadriceps femoris is a group of four muscles on the front thighs that, when contracted, straighten the knees. Three of the quad muscles run from the thigh bone (femur) to the kneecap (patella). The fourth, called the rectus femoris, originates higher on the body on the front of […]
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