Sep 07

9 best Pilates exercises for strengthening your core and boosting posture

by admin in Workouts 0 comments
A strong core is more than just an aesthetic goal; it’s essential for enhancing athletic performance, supporting lower back health, and improving posture. While we’ve previously highlighted some of the best ab workouts, incorporating Pilates into your routine offers a fresh and effective way to target your core muscles. Pilates, a “mind-body” exercise system developed by Joseph Pilates in the early 20th century, is renowned for its low-impact nature and suitability for all fitness levels. This method focuses on building strength, improving posture, and enhancing structural alignment. Research published in the Journal of Strength and Conditioning found that participants who practiced Pilates for one hour twice a week over 12 weeks experienced significant gains in abdominal endurance, upper-body strength, and hamstring flexibility. Not bad for a low-impact workout, hey? One of the great advantages of Pilates is its versatility; it can be practiced almost anywhere with minimal equipment, such as one of the best yoga mats, resistance bands, light weights, and Pilates rings. Below, we’ve collected nine of the best Pilates exercises to help you strengthen your core and reap the many benefits of this timeless fitness practice.   1. One Hundreds Often used as a warm-up, the one hundred […]
Sep 04

20-Minute Full-Body Pilates Workout at Home

by admin in Workouts 0 comments
You may think you must attend expensive Pilates classes in high-end studios to enjoy the perks of a low-impact, strength-building, muscle-toning Pilates workout. But you can do an effective Pilates exercise routine at home and experience all its benefits. Pilates is a workout developed by trainer Joseph Pilates in the early 1920s. It focuses on your core strength and is a full-body workout that can improve muscle strength, posture, mobility, and flexibility. Many people practice Pilates on a mat or a reformer machine. While Pilates studios exist throughout the world, this workout is accessible at home.   Home Pilates Workout Overview Dani Busko, senior Pilates instructor at Equinox SoHo in New York City, curated the following at-home Pilates workout that will work your core, glutes, arms, and shoulders. This series of seven moves takes around 20 minutes and only requires a mat or towel that you can comfortably work out on. The exercises include: Half roll-down Glute bridge Standing side-kick series Side plank Lower lift Criss-cross Pilates push-up   Benefits of Pilates Workouts Pilates has many benefits and is suitable for people of all ages. Some folks believe all workouts need to be grueling, but you can still increase your […]
Sep 01

Does It Matter What Order You Complete Exercises In a Workout?

by admin in Workouts 0 comments
The order of your moves actually changes how effective your workout is. Here, the rules you need to follow.   You already know that the order of certain things matters-cleanser before serum, socks before shoes, toaster before avocado mash. Well, when you’re working out in the gym, order matters too. Plain and simple, the workout order of your exercise movements is actually one of the defining factors in how effective your workout regimen is, according to strength and conditioning specialist Alena Luciani, M.S., C.S.C.S., founder of Training2xl. Full stop. If you remember one thing, make it this: Do more technical, harder, full-body movements before the smaller-muscle-focused accessory work, says Chelsea Axe, D.C., C.S.C.S., fitness expert at DrAxe.com. However, there’s no universally “right” order. “Asking for ‘the best exercise order’ would be like asking a chess master what the best move in chess is-it’s going to vary,” says Dariusz Stankiewicz, C.S.C.S., cofounder of Body Evolved, a physical therapy and strength coaching studio in New York City. Touché. That said, it can be daunting to plan your own workout routine if have no idea where to start. These seven rules of exercise order can help.   1. Should you do strength or […]
Aug 29

How to Prevent Injuries When Working Out at Home, According to Experts

by admin in Workouts 0 comments
When it comes to strength training, injuries can happen — even in the comfort of your own living room. Without the heavy-lifting equipment of a gym or the intensity of a fitness studio, it’s easy to develop a false sense of security. But as with all exercise, strength training at home can still be intense, and it’s important to know how to keep yourself safe. In order to avoid strength-training injuries at home, you should first understand proper form and safety protocol. To help you ease into safe home training, we spoke to certified coaches about the best tips and tricks to keep in mind. Read on for their advice to avoid injury and build muscle safely — wherever your training takes place.   Preventing Injuries From At-Home Workouts   To keep yourself safe while training at home, here are a few things experts recommend:   Clear Out Space: There’s a reason gyms don’t typically have much on the floor besides workout equipment: clutter can be dangerous. And during home workouts, falling over a coffee table or tripping over your dog’s toy are very real concerns. Save yourself the stress (and potential body aches) by moving furniture and other items […]
Aug 26

Workout Motivation: Do’s and Don’ts To Help You Actually Stick to Your New Exercise Routine

by admin in Workouts 0 comments
Expect a few bumps in the road, work out for the right reasons and give yourself some credit   So, you’ve resolved to start exercising, and it’s going great … at first. You have more energy. Your thinking is clearer. You’re seeing results. Then, you start to slide. Your new workout clothes sit in the gym bag. And they’re starting to smell. When that app on your phone tells you it’s time for a walk, you dismiss it. Again. Sound familiar? You’re not alone. The American College of Sports Medicine (ACSM) recommends 150 minutes of moderate-intensity aerobic activity each week, plus strength-building exercises twice per week. But data from the U.S. Centers for Disease Control and Prevention (CDC) say that less than 25% of adults meet those standards. And researchers estimate that half of people who begin an exercise program will drop out within six months. Whether you’re hoping to improve your heart health, drop a few pounds or just feel more energetic throughout the day, getting moving is a great first step. But it can be hard to keep up with an exercise plan after the original luster wears off. It’s time for a new perspective on your exercise […]
Aug 23

Try These 8 Pool Exercises for a Full-Body Workout

by admin in Workouts 0 comments
If you’re looking for a break from your usual fitness routine, why not dive into aquatic exercise? Exercising in water can provide a great full-body workout without some of the drawbacks of land-based exercises. Plus, what could be more refreshing in the sticky summer months than being immersed in water while you’re burning calories? And, in winter, a heated indoor pool can keep you comfortable no matter how chilly it is outdoors. Here’s a look at the benefits of water workouts, along with 8 pool exercises that can work the major muscle groups in your body.   What are the benefits of pool exercises? Because water offers heavier resistance than air, working out in the pool can make the same exercises that you’d do on land more challenging in water. The heavier resistance can engage your muscles more fully and also help you burn more calories in a shorter amount of time. Aquatic exercise allows you to get a great cardio workout, while also increasing your: strength endurance flexibility   The buoyancy of water also provides extra support for your muscles and joints. This allows you to work out harder while putting less impact on your body than you would […]
Aug 20

6 Ways to Exercise That Are Perfect for Fall (and Don’t Even Feel Like Workouts)

by admin in Workouts 0 comments
If cooler temperatures and less daylight leave you uninspired to keep up with fitness, here are some ideas to keep you moving. Even if you’re not shuttling kids back to school or in a climate where autumn brings changing leaves and dropping temperatures, there tends to be a shift in our schedules and moods that comes with the start of fall, says Minneapolis-based Lindsay Ogden, a National Academy of Sports Medicine–certified personal trainer and the digital manager for content and coaching at for Life Time, a national fitness company that runs gyms and corporate wellness programs. Fewer hours of daylight might find you spending less time outdoors, especially in the evenings or early morning hours. You might find yourself less motivated to stick with an outdoor workout, particularly if you had been exercising at one of these times, Ogden says. “Maybe it’s now dark when you get up.” Some people find themselves more energized to work out at new times throughout the day, she says. Or you might find yourself craving new ways to work out altogether. That “fresh start” feeling that comes with trying new activities can be really motivating, says Ogden. The novelty can make it playful and […]
Aug 17

5 Awesome Abs Exercises To Sculpt Your Core

by admin in Workouts 0 comments
If you don’t already have a go-to core routine, here are the five best exercises for sculpting strong abs, from trainers.   1. Plank How to: Start on the floor on hands and knees with hands directly under shoulders. Step feet back, one at a time. (For more stability, bring feet wider than hip-distance apart, and bring them closer for more of a challenge.) Maintain a straight line from the top of head through heels, gaze down just above fingertips. Now, tighten abs, quads, glutes, and hold. Think about digging through your heels, squeezing your quads, and keeping everything nice and tight. (If you feel your body shake, that’s a good sign you’re creating enough tension from head to toe.) Hold the position for 30 to 60 seconds.   2. Side Plank Lay on left side with left forearm flat on the floor, elbow lined up directly under shoulder and both legs stacked and extended out in a long line. Option to raise right arm to ceiling or rest on right side of body. Press into left forearm, lifting hips off of the floor and balancing on forearm with your opposite hip in the air. Body should make a straight […]
Aug 16

How to Start Exercising Again When It’s Been…a While

by admin in Workouts 0 comments
Getting back to working out after a break isn’t as easy as dusting off your sneakers and renewing your gym membership. If you’re wondering how to start exercising again and feel overwhelmed about where to even begin, well, that’s totally valid. First things first: Know that it’s completely okay that you had to pause your exercise routine in the first place, Teddy Savage, CPT, a Baltimore-based national lead trainer for Planet Fitness, tells SELF. Life happens, and “fitness journeys can start and stop and restart again,” he says. So instead of beating yourself up because your three-times-a-week cardio habit fell by the wayside, celebrate the fact that you’re taking steps to start working out again—and yes, reading this article counts as a step. To help you navigate your re-entry into fitness, we tapped exercise pros for their advice on establishing a routine that is safe, effective, and actually enjoyable. From how to build a workout plan, to the importance of setting realistic fitness goals, to simple tips for reducing injury risk—and a whole lot more—here’s the intel you need to get back on track with a good workout groove. No matter your current fitness level or the amount of time […]
Aug 12

6 chest exercises you can do at home without any equipment

by admin in Workouts 0 comments
Here’s a workout tip for you: There’s no denying the appeal of a big, toned chest. Case in point: Jason Momoa’s unbelievable pectorals from Aquaman. But apart from being easy on the eye, a strong chest also helps you build overall upper body strength. Perhaps that’s why the bench at the gym is always so crowded. “By working on your chest, you will start building pushing strength, which will lead to improved functionality in day-to-day life activities like lifting a heavy bag overhead, pushing a broken-down car, etc.,” says Keerthan Naik, an internationally certified fitness and nutrition coach.   All you need to know about doing chest exercises at home, without any equipment   How effective are bodyweight chest workouts? It is possible to ditch weight training to work on your chest, although it might take longer for the results to be visible. “You should focus on doing more and more reps when performing bodyweight chest workouts,” says Naik, explaining how more repetitions can help in breaking down muscle fibre at the cellular level by taking it through a volume of work. He suggests doing a range of push up and dip variations to build a stronger chest at home. […]
Recent Posts
Categories