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Ep 8: Overwhelmed With To-Dos | The Mindful Adventures of Unicorn Island

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Ep 5: Amar in Charge | The Mindful Adventures of Unicorn Island

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Ep 7: Breathing Through Fear | The Mindful Adventures of Unicorn Island

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Ep 9: Island Invader | The Mindful Adventures of Unicorn Island

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Ep 10: The Middle Girls | The Mindful Adventures of Unicorn Island

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Ep 6: Quiet Your Inner Judge | The Mindful Adventures of Unicorn Island

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Breathe in, adventure out.

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November 12, 2023

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Spacious AND self-reflective? Win/win.

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Crisis Support: Feeling Powerless

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Crisis Support: Sitting with Grief and Shock

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Crisis Support: Longing for Change

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It’s finally here! The finale of The Mindful Adventures of Unicorn Island is out now.

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Two new episodes of The Mindful Adventures of Unicorn Island: now streaming!

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Two new episodes of The Mindful Adventures of Unicorn Island: now streaming!

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7 Booty-Toning Glute Exercises for an Instant Butt Lift

Tiffany Ayuda — Fri, 13 May 2022 03:15:11 -0400

If you’re not a fan of squats, or due to knee issues, don’t feel comfortable dropping low, there’s still hope for your derriere. The revered functional movement is great for building strength, improving mobility and sculpting a curved physique, but it’s not the only exercise that can do the trick.

Single-leg lifts, lateral lunges, and donkey kicks are just a few glute exercises that can help get your booty in gear without getting low. But don’t be fooled, these seven moves, demonstrated by Daily Burn trainers, will still whip your rear into shape. While they don’t require explosive movements like some squat variations, the high reps, pulses and balance moves are guaranteed to make it burn.

7 Glute Exercises to Tone Your Booty

1. Dirty Dog

This barre-inspired move, also known as the fire hydrant, will give your glutes, outer thighs, and core some serious sculpting action. Just remember to keep your hips square and lifted to get the most out of this exercise. The bent-knee hip extension will give your core and obliques some TLC, too.

How to: Get into tabletop position with your knees directly under your hips and hands under your shoulders (a). Keeping both knees bent, lift your right leg until your right thigh is parallel to the floor (b). Then, extend your right leg straight, with your right foot flexed (c). Bring the right leg back down to the ground, knee bent (d). Repeat for 10 reps, then switch sides.

2. Donkey Kicks

Another highly targeted move, donkey kicks are a great way to fire up the gluteus maximus (the meatiest muscle in your backside, responsible for movement in the hip and thigh). As you kick into gear, make sure to tighten your lower ab muscles and avoid sagging your hips on one side.

How to: Get into tabletop position, keeping your knees directly under your hips, hands under your shoulders and toes tucked (a). Keeping your right knee bent foot flexed and core engaged, press your right foot up towards the ceiling, squeezing your glutes as you reach higher. At the top position, your right thigh and foot should be parallel to the floor (b). Lower your right knee back down to the starting position (c). Do 10 reps, then move on to the left.

3. Glute Bridge

Glute bridges are the perfect booty-shaping exercise because they target all three muscles that make up your butt: gluteus maximus, medius and minimus. They also help stretch your hamstrings and relieve tightness. The key with this exercise is to reach full extension, while keeping your shoulders grounded.

How to: Lay on your back with your knees bent and feet flat on the floor a few inches away from your butt (a). Arms at your sides, or raised out in front of you (palms together), press up into a bridge, lifting your hips and butt off the ground. Keep your shoulders grounded, hips square and body in a straight line from your neck to your knees (b). Hold the bridge for two breaths before you bring your hips and butt back down to the ground (c). Do 10 reps.

4. The Clam

Mobility masters love this move because it addresses hip rotation and glute strength in one fell swoop. Not only will you work out the kinks from sitting all day, in just a few reps, you’ll start to feel the burn in those glutes and thighs.

How to: Lay on your left side with knees bent, and press up on your left forearm, into a modified side plank (a). Square your hips and place your right hand at your waist. Your body should form a diagonal line from the top of your head to the ground (b). Engaging your abs, glutes and thighs, rotate your top leg open (knee bent), so your legs form a diamond (c). Then, close the clamshell returning to the starting position (d). Repeat for 10 reps per side.

5. Lateral Lunge

Lateral lunges will not only strengthen your glutes but also the muscles around your hip and knee joints. To get the most out of this move, you’ll want to keep your back straight and your chest lifted as you sit back into the lunge. Lateral lunges can also help improve your hip mobility and stretch out tight hamstrings.

How to: Stand with your feet hip-distance apart and hands at your sides (a). Take a big step with your right foot to the right, gently landing with the right knee bent, being careful not to let it extend past your toes (b). Sit your hips back and allow your left leg to straighten, feet planted flat on the ground (c). Reverse the lunge and return to the starting position (d). Do 10 reps per side.

6. Single Leg Touchdowns

A test of balance and strength, the single-leg touch exercise improves your range of motion and helps loosen your joints. As you stand on one leg, bring awareness to your upper body to help stabilize weight throughout your body.

How to: Stand with feet hip-distance apart with your weight on your left foot, arms at your sides (a). Take your right knee and bend it behind you, and wrap right hand around your right foot. Have a slight bend on your left knee if you need support for balance (b). Engaging your ab muscles and squeezing your glutes, hinge forward at the waist and tap the ground with your left hand (c). Lower your right leg down while lifting your torso back up to the starting position (d). Perform 10 reps on each side.

7. Single-Leg Forward Reach

Last but not least, another booty balance challenge. The forward reach will help offset your weight as your leg extends behind you. The name of the game is stability and building a strong base.

How to: Stand with all your weight on your left foot (a). Keeping your left knee slightly bent, extend your right leg straight behind you with your toes hovering just above the floor (b). Then, reach your arms up and hinge forward at the waist as you lift your right leg up until it’s parallel to the floor (c). Pause and hold this position for two breaths (d). Lower your right leg to the floor as you stand upright and rest your right foot on the ground (e). Do 8-10 reps per side.

Not a Daily Burn member? Sign up at dailyburn.com and start your free 30-day trial today.

Originally posted in February 2017. Updated in May 2022

Feature photos by Ryan Kelly / Daily Burn. Cover image via Shutterstock

The post 7 Booty-Toning Glute Exercises for an Instant Butt Lift appeared first on Life by Daily Burn.

How to Do the Splits: Best Stretches and Safety Tips

Daily Burn — Fri, 06 May 2022 00:35:45 -0400

When it comes to impressive moves people want to master, one of the most popular is a full split. It’s not surprising: being able to casually drop into a full split is really cool, and photos of you in a full straddle look great on social media. Think this move is only for ballerinas and gymnasts? Think again. Eventually, with consistent practice and the right combo of flexibility exercises, nearly everyone can perform some sort of a split, trainers say.

The period of time needed to achieve a full split differs from person to person depending on their previous movement history, overall fitness and range of motion, and can take from a couple of months to a couple of years. Before you get frustrated by the prospect of such a long process towards reaching your goal, remember that as long as you’re moving in the right direction, you’re already improving!

Getting the splits is totally worth the efforts you put into your stretching routine, and it’s not just about aesthetics or challenging yourself. Yes, mastering them can boost your confidence, but also bring you a ton of essential health benefits:

Practicing splits increases your hip flexibility and joint mobility that in turn improves the functionality of your everyday moves, such as getting in and out of a car, squatting down to pick up something from the ground, or washing the floor.

Stretching lengthens and loosens your muscle tissue, improving blood and lymph flows in your lower body. The more flexible you are, the more freely you can not only move, but actually feel and be more in tune with your body.

During a slow and quiet stretching practice, your mind gets into a relaxing mode, helping you de-stress and connect to the physical sensations caused by the stretches.

Learn How to Do the Splits

The key to getting your splits is consistency. Start with two stretching sessions a week and make sure to give your body two-three recovery days in between. You can adjust the regularity and intensity of your flexibility workouts as you go.

Pay attention to nutrition as it can undoubtedly extend to your flexibility training. Choose healthy, anti-inflammatory foods and stay hydrated to keep your bones, connective and muscle tissues healthy.

Hold each stretch for 20-30 seconds and perform all stretches on both sides to maintain balanced flexibility. Never skip a dynamic warm-up to prepare your muscles and joints for safe stretching. While stretching, always stay focused on proper mechanics to avoid injury.

The muscles you need to work to prep for the splits are hip flexors, adductors, glutes, hamstrings, and groin muscles. Here, we have rounded up two sequences of stretches, with nine moves in each, that can lead you to executing the two most demanded split variations – front split and side split.

How to Do Front Splits

1. Pyramid Pose

Why: This deep forward fold helps stretch hip muscles and hamstrings and lengthen the spine.

How: Step your right foot several feet forward. Line up heel to heel with your back foot. Hinge at your hips, and begin to fold forward and toward your right thigh. Release your forehead toward your shin.

2. Half Splits

Why: This forward bend stretches your lower back, hips, and legs, and acts as a hip opener, improving the range of motion of your hips.

How: Get on all fours. Step your right foot forward between your hands and begin to straighten it as much as you comfortably can, extending your toes back toward you. Keep your hips square and stacked over your left knee. As you exhale, begin to fold over your right leg.

3. Runner’s Lunge

Why: This lunge form stretches and strengthens your glutes, hamstrings, quads, and even muscles in the ankles and core.

How: Begin in a plank position with hands directly below shoulders. Step your right foot between your hands, keeping your knee right over your ankle, and your shin and ground making a 90-degree angle. Straighten your left leg and start gently pressing your hips toward the ground.

4. Low Lunge

Why: Lunges primarily work the glutes, quadriceps, and hamstrings. As you lower to the ground, these muscles start to lengthen.

How: Bend over and ground your palms in front of you. Step your right foot between your hands. Shift your seat forward, stacking your right knee over your right ankle. Lower your left knee to the ground. Put your hands on top of your right thigh and start gently pressing your hips toward the ground.

5. Seated Hamstring Stretch with Forward Fold

Why: This pose gives the whole back of your body a good stretch, from your calves to your hamstrings to your spine.

How: Sit on the floor and straighten your right leg in front of your body with the heel on the floor. Your left leg is bent at the knee with your left sole facing the right thigh. Straighten the spine by sitting tall and begin to fold forward and toward your front thigh.

6. Supine Hamstring Stretch

Why: This stretch works your lower back, hamstrings, calves, and ankles – all of these areas are used in your daily life.

How: Lie on your back, with both legs straight on the floor. Lift your right leg and put an exercise band (or your hands if you’re already flexible enough) around your toe and start gently pulling your shin toward your head. Keep the leg straight and centered.

7. Low Lunge Quad Stretch

Why: This pose stretches your quads, groins, hip flexors, and glutes, and also strengthens your knees.

How: Step forward with your left foot and lunge down, so your left thigh is parallel to the floor. Rest your right knee on the floor and grasp your right foot with your right hand. Start gently pressing it toward your back thigh.

8. Supported Splits

Why: This stretch is a final prep pose for getting into the front split. Use a yoga block for balance and stability of your movements.

How: Sit up and shift your weight back, bending your left knee and straightening your right leg. Place a yoga block under your right thigh (or put your hands on yoga blocks) to control the depth of your stretch. Then start to inch your left foot away from you, coming into split.

9. Front Split

Now it’s time to try to get into the actual front split position. Notice how you manage to go deeper with each stretching session!

How: Start in a low lunge position with your left knee down and the top of your foot resting on the ground. Place your hands on either side of your hips. Begin to glide your right foot forward while pointing your toes, and draw your left foot back while easing your hips toward the ground. Once you feel a deep stretch in the front leg hamstring and hip flexors, stop and hold this position.

How to Do Side Splits

1. Deep Squat

Why: This pose opens your hips and stretches your gluteus maximus, quadriceps, calves, and hamstrings.

How: Step your feet a bit wider than your hips. Squat down and point your toes slightly outward and track your knees in the same direction as your toes. Place your elbows on the insides of your knees and stick your palms together. Begin to press your elbows into the insides of your thighs.

2. Pigeon Pose

Why: This pose does a great job at opening up your hip flexors, groin muscles, and hip rotator muscles (gluteus medius and minimus).

How: Get on all fours. Bring your right knee left and forward to the left wrist level, flip it over and put the backside up on the floor. Slowly bring your left leg back, straightening your knee and lowering the front of your thigh to the floor. Lower your right buttock to the floor from the outside. Make sure your right heel is directly in front of your left thigh.

3. Butterfly Pose

Why: This stretch encompasses the entire hip area and opens inner thighs, back, and hip flexors.

How: Come to a seated position and bring the soles of your feet together. Grab your feet with your hands and place your elbows on your inner thighs. Keeping your spine long, begin to press your elbows against your knees and slowly lower your torso forward.

4. Side Lying Hip Opener

Why: This pose opens up your hips and increases their range of motion.

How: Lay down on your right side making your body a straight line. Keep your hips stacked. Bend your left leg and grab its heel with your right hand. Lift your left leg straight up as far as you can aiming to touch your left ear.

5. Supine Hamstring & Hip Stretch

Why: This stretch increases your hip flexors mobility and flexibility, and also works your hamstrings, calves, and ankles.

How: Lie on your back, with both legs straight on the floor. Bend your right leg at the knee keeping it flat on the floor and grab your toes with your right hand. Straighten your leg and take it to the right side as far as you can.

6. Supine Straddle

The goal of ab exercises isn’t all about sculpting a six-pack or chiseling your middle. The core of every day movements comes from just that — your core. You need a solid midsection to stand upright, stay steady on your feet and twist and turn sans injury. (Though scoring flat abs is certainly a sweet bonus!)

So how do you land a stronger core? Work it from every angle and switch up your routine often. That’s where these 50 anything-but-boring abs exercises come in. They’ll skyrocket your strength and stability — and help you score that toned midsection in the meantime. Say hello to going hardcore.

Take Your Core Workout Beyond Crunches and Sit-Ups

Planks

When it comes to improving core stability, the plank has your back (and your front!). By working your transverse abdominis — the deep core muscles that wrap around your middle — as well as your back, shoulders, and glutes (yes, you should activate your butt, too), you get a full body burn in one isometric movement. But the best thing about planks: You can continuously switch them up and make your muscles work even more. Check out these creative twists on a typical plank routine and you’ll see what we mean.

1. Spiderman Plank

Get total-body toned with this amped up plank. While performing a triceps push-up, bring your knee to the outside of your elbow, and switch sides on the next rep. Don’t drop or pike your hips through the entire move — your body should stay in a straight line from shoulders to ankles.

2. Sphinx to Forearm Plank

[caption id="attachment_53637" align="alignnone" width="620"] Photo courtesy of CorePower Yoga[/caption]

A slight twist on a high-low plank move, you’ll flow from a yoga sphinx pose (similar to a baby cobra) into a forearm plank. Try to minimize movement in your hips as you go.

3. Reach Around the Clock Planks

A regular plank is tough in itself. But balancing on one arm? Talk about taking this core challenge up a notch.

4. Army Crawl Side Planks

Take your abs workout to P.E. class and army crawl your way across the mat. Stay low in a strong forearm plank as you slither your arms and legs forward. Then finish with a side plank to target your obliques.

5. TRX Plank to Pike

Talk about tough! This pike-up plank offers a gymnastic element to build strength in your lower abs. The higher you pike, the harder the exercise... and the stronger your core.

6. Push-Up

Ask most fitness experts to break down the basics of a push-up and they’ll tell you it’s a moving plank. So learn how to master that solid, isometric position before you move onto the push-up part. When you do, you’ll build muscle in your entire upper body.

7. Side Plank with Leg Raise

Foam rollers not only loosen up your fascia, they also add a stabilization challenge to ab exercises. In this side plank variation, you’ll feel your midsection fighting to keep your body steady.

8. The Snake

A chaturanga-inspired exercise often done on a reformer, you’ll take this move to the mat. Your obliques work to bring you upright, as the rest of your core stays tight to move you through the middle.

9. Starfish

Do three moves for the work of one! This combination exercise not only targets your obliques and transverse abdominis, but also your hips and lats. A triple threat you’ll want to keep tackling.

10. Plank Jacks to Tuck Jump

Crush a core workout while also squeezing in some cardio. This two-for-one move will rev your heart rate, as you reach new calorie-torching heights. From the jack to the jump, it's one quick ab-strengthening routine.

11. Ab Roller

Skip the infomercial-inspired equipment and grab a towel for this “rolling” move. As you slide the towel forward on the floor, you’ll sculpt your stomach. Just don’t forget to keep your pelvis in a neutral position.

12. Giant Clam

BOSU balls work great for bettering your balance — and improving your core stability. This take on a conventional clamshell further challenges your abs, as you aim to keep your hips lifted.

13. Rotating Renegade Row

Chisel your core by mixing a push-up, row, and T raise. Your midsection muscles work to keep your body in one long line, as you flow through the three-move mash-up.

14. Knee Tucks

Rowers aren’t reserved for cardio — though this will get your heart pumping. Hold a solid plank as you use your lower abs to drive both knees into your chest, without dropping or raising your hips.

Next Up: Crunches and Sit-Ups

The post 50 Ab Exercises to Score a Stronger Core appeared first on Life by Daily Burn.

5 Hip Stretches You Need to Relieve Tightness Now

K. Aleisha Fetters — Tue, 12 Apr 2022 03:15:34 -0400

It doesn’t matter if you’re desk-bound, vying for a marathon finish line, or consider yourself a cyclist or CrossFitter — you’ve probably got tight hips.

The more than 20 muscles that make up your hips are responsible for stabilizing your pelvis, moving your legs from side to side, and shortening to draw your knees toward your chest every time you sit down, run, jump, or pedal, explains Kelly Moore, a certified yoga instructor and co-founder of MindFuel Wellness, which brings health and wellness initiatives to companies throughout Chicago.

Basically, your hips do a lot of work and that takes a toll. Short, tight hip muscles can reduce your range of motion throughout the joint, weaken your glutes, and tilt your pelvis, causing excessive curvature in your spine as well as low backaches, she says. Plus, tight hip muscles just hurt.

Luckily, you don’t have to quit your day job or forgo spin class to loosen them up. Simply stretching those hips can get your body back in alignment, increase your mobility (and thus your exercise performance) and maybe even ease pesky back pain, Moore says. “Given the amount of time we sit [each] day and the stress we put our bodies under, hip-opening moves are a necessary party of our daily routine.”

Try these five hip openers, courtesy of MindFuel Wellness to loosen your hip muscles, whether you’re coming from a long day at the office or cooling down after a HIIT class.

5 Hip Stretches That Will Make You Say 'Ahhhh'

1. Frog

How to: Get on your hands and knees, in a tabletop position (a). Slowly widen your knees out as far as they can go and bring your feet in line with your knees. Your shins should be parallel with one another (b). Flex your feet and ease yourself forward onto your forearms. (If the stretch is too intense, try putting your arms on a block or firm pillow.) Hold for eight to 12 breaths (c). If holding the stretch for longer, try slowly moving your hips forward and backward to bring the stretch to different parts of your hips.

2. Seated Pigeon

How to: Sit down with your knees bent and feet flat on the floor in front of you (a). Place your right ankle on top of your left thigh and flex your right foot (b). Put your hands behind your body, fingertips facing away from your body and begin to press your hips toward your heels until you feel a stretch through your outer left hip. Keep your back tall and chest open (c). Hold for six to eight breaths, then repeat on the other side.

3. Supine Adductor Stretch with Strap

How to: Lie on your back with your right knee bent and foot flat on the floor (a). Extend your left leg up to the ceiling and wrap a strap around the sole of your left foot (b). While holding both ends with your left hand, extend your right arm directly out to the side in order to anchor yourself (c). Slowly let the left leg fall toward the left while keeping your right side grounded. Hold for six to eight breaths, then repeat on the opposite side.

4. Supine Lateral Hip Opening

How to: Lie on your back with your right knee bent and foot flat on the floor (a). With your left leg fully extended, press into your right foot to shift onto your left hip. This is your starting position (b). Then, squeeze your right glutes to press your left hip open until you feel a stretch, pause, then return to start. That’s one rep (c). Perform six to eight reps, then repeat on the opposite side.

5. Seated Fourth Position Hip Stretch

How to: Sit on the floor with knees bent so that your right shin is positioned in front of you, your left shin behind you and your left hip dropped all of the way to the floor (a). Inhale and press your left hip forward until you feel a stretch in the front of your hip (b). Exhale and press left hip back to the floor. That’s one rep (c). Complete six to eight reps, working each time to increase your range of motion. Repeat on the opposite side.

Not a Daily Burn member? Sign up at dailyburn.com and start your free 30-day trial today.

Originally published March 2016. Updated June 2017 and April 2022

Stretch photos courtesy of MindFuel Wellness. Cover image via Shutterstock

The post 5 Hip Stretches You Need to Relieve Tightness Now appeared first on Life by Daily Burn.

7 Oblique Exercises to Target Your Love Handles

Tiffany Ayuda — Fri, 25 Mar 2022 00:15:17 -0400

When it comes to getting rid of love handles, more often than not, whittling your middle comes down to better nutrition paired with ab exercises that target the obliques. CeCe Marizu, former 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.

7 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.

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).

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.

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 toward your right foot. Pulse three times (b). Untwist yourself and return to center (c). Repeat on the left side.

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).

5. Mountain Climbers Twist

How to: Place a plyo box in front of you and get into high plank position with both palms firmly on top of the box (a). With a flat back and abs engaged, lift your right foot and bring your right knee to your left elbow. Return to the starting position (b). Then, lift your left foot and bring your left knee to your right elbow. Return to the starting position, and continue alternating sides (c).

6. Side Plank with Knee Drive

How to: Lie on your right side and prop yourself up onto your right forearm. Stack your left foot over your right, so your body is in a straight line. Keep your left hand on your left hip (a). Engaging your core, drive your right knee up to your chest and repeat before switching to the other side (b).

7. Giant Clam

How to: Place your left forearm in the center of the BOSU ball (a). Raise your body up into a side plank with your left leg straight out to the side, and your right leg behind you, bent at 45 degrees. Raise your right arm up overhead and keep your hips lifted (b). Bring your right hand and left foot together, keeping your left leg straight (c).

Not a Daily Burn member? Sign up at dailyburn.com and start your free 30-day trial today.

Originally posted on February 6, 2018. Updated on March 25, 2022

Cover image and GIFs by Daily Burn

The post 7 Oblique Exercises to Target Your Love Handles appeared first on Life by Daily Burn.

The Best Exercises to Offset Sitting All Day

Daily Burn — Tue, 15 Mar 2022 15:51:22 -0400

The pandemic has drastically changed so many things in our day-to-day routines, and for many of us, we’ve shifted to working from home indefinitely. While there are perks to having an “office” just a few steps from your bed (hello midday laundry!), it’s undeniable that without a commute and office, we’re moving around less and spending more time in an undesirable position.

In an office setting, you are constantly moving and getting exercise, even if you don’t realize it. You have to walk to the bathroom, to the copier, to and from the parking lot or public transportation, to your co-worker’s desk to chat, and more. At home, it’s easy to spend hours sitting in front of your computer, only getting up to walk a few steps to the kitchen for another cup of coffee. Before you know it, the workday has passed, you’ve been sitting all day, and your shoulders and neck are tense from typing and staring at a screen.

Dane Robinson, Daily Burn trainer and fitness pro, says that it’s very common to have chest tightness that can lead to soreness elsewhere. “From a basic lifestyle perspective, we do a lot of anterior movement, which is movement on the front side of the body, like pushing, typing, or moving things in front of us,” he says. “All of this works and puts tension on the chest in just our everyday movements. Then, we exercise and work our chest even more. All of this targeted movement can cause tightness and overuse, which will eventually lead to soreness, and even injury.”

If your day ends and your shoulders and upper back are screaming from sitting, a few simple stretches and movements can make a world of difference. It’s not enough to do some shoulder openers and call it a day, though. You have to address the opposite muscle group: your chest, or pecs.

Why Do Your Chest Muscles Cause Shoulder Tightness?

Your chest muscles, both the large pectoralis major and smaller pectoralis minor, are attached to your upper body and shoulder blades. If they’re tight, they pull your shoulders forward and create tension and soreness in your upper back. The tightness in your chest, though, can start when your upper back is stiff due to poor posture. Each muscle group can negatively affect the other when your posture is out of alignment and the muscles are strained and tense. The tighter your chest, the more your shoulders are pulled forward. The tighter your upper back, the stiffer your chest.

Robinson says it’s common to feel soreness where the pec and shoulder muscles meet, so how do you break this vicious cycle? By focusing on and adjusting your posture throughout the day, and stretching and mobilizing both your chest and upper back.

Quick Posture Fixes

Your neck, shoulders, and upper back need to be in alignment to maintain correct posture, and focusing on this will reduce tightness in your chest. Make sure your workspace is set up for posture success and focus on how you sit, with your feet planted firmly on the floor and your monitor at eye level. No budget for new equipment? Not to worry. You can simply stack your laptop on books until it’s at the correct height, and try different chairs in your home until you find the right fit.

Try to remember to lift your phone to eye level whenever you’re looking at it, and use it as a tool to support better posture habits when you sit! Set an alarm to go off every hour. When it does, reassess your posture and make any needed shifts. Engage your core, try some shoulder pinches and chin tucks, and take a few deep breaths to reset.

The Best Stretch to Release Chest Tension

Targeted chest release is a quick way to open up a slouched or sore upper body, whether it’s from improper posture or tough exercise. A “doorway chest stretch,” according to Robinson, is the easiest way to stretch this part of the body.

“Place your arms in a field goal position while standing in a doorway,” Robinson says. “With your forearms on the door frame, lean your body forward and breathe into the stretch. Hold for about 10-15 seconds and repeat three times.”

If you can contract the tight areas while doing the stretch, even better. Tensing and releasing can increase circulation and send more oxygen to the muscles, providing a deeper stretch while helping your body and mind relax at the same time.

Mobilize Your Upper Back

Remember, tightness in your chest and upper back go hand in hand, so it’s not enough to just stretch your chest and call it a day. Mobilizing (moving) your upper back will help the joints and muscles de-stiffen, and you’ll feel almost instant relief.

Fascia is the connective tissue surrounding your muscles and you can loosen it by using a lacrosse or tennis ball. Simply lie on your back or lean against a wall, place the ball in between your spine and shoulder blade, and roll around on it until you find a spot that feels tight or tender. When you find the spot, stop moving and take deep breaths in that position. Try to stay there until you feel the body give beneath the pressure and release. It’s tempting to just roll around on the ball, and that does have some benefits, but it’s better to find the sore spots and stay still with constant, specific pressure. Don’t place the ball on bone, like your spine or shoulder blade, and be warned that it can be an intense sensation. Take deep breaths throughout the exercise and stop if you’re feeling actual pain.

While sitting and working at a desk might be unavoidable, chest tightness and shoulder pain is not. If you have to sit, try these three things for immediate relief!

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The Strength Workout Every Woman Should Be Doing

Tiffany Ayuda — Tue, 08 Mar 2022 00:15:24 -0500

The weight room is no longer a man’s world. Ladies are getting into formation at the squat rack and hitting the bench — and it’s not just about aesthetics. Lifting heavier weights can help strengthen joints and improve sports performance, among other benefits. Yet while super-toned arms and glutes are muscle groups women tend to tackle first, they shouldn’t wave, “Bye Fit-licia” to other areas.

Erika Shannon, certified personal trainer and a lead trainer for Daily Burn’s Power Cardio Program, says, “In general, women tend to have weaker chests and shoulders, just because of how we are anatomically different than men.”

Women also need to strengthen their core and pelvic floor, especially those who recently gave birth and have diastasis recti, Shannon says. And because women have smaller, thinner bones than men, weightlifting is recommended to help build bone density and reduce risk of osteoporosis. Here’s our strength workout plan for women.

The Workout Plan for Women to Get Strong and Lean

Ready to get strong and toned head to toe? These compound dumbbell exercises from Shannon’s Power Cardio workout plan for women target multiple muscles at once, while providing cardio benefits, too. “I use compound movements to get the best bang for your buck, time-wise. Why just work arms when you can get legs, core, and cardio, too?” Shannon says. Grab a pair of dumbbells and perform eight reps of each move for two to three rounds. But don’t skimp on weight! The heavier you lift, the greater the results.

1. Hip Hinge to Reverse Fly

Targets: Back and shoulders.
This good morning and reverse fly combo engages your thoracic spine, so you can draw your shoulder blades together and open the chest. “I love a reverse fly because it opens up the upper back. When we’re hauling our kiddos around all day, we tend to hunch and the shoulders pull way forward,” Shannon says.

How to: Hold a dumbbell in each hand by your hips, and stand with your feet slightly wider than hip-distance apart (a). Engaging your core and pulling your shoulders back, bend forward at the waist until your torso is parallel to the ground (b). Then, using your back and shoulder muscles, raise your arms up to form a “T” with your elbows slightly bent. Squeeze your shoulder blades together to fully engage the muscles (c). Bring your arms back down and stand back up to the starting position (e).

2. Hammer Curl to Overhead Press

Targets: Biceps and shoulders.
Functional movement patterns don’t get more real than this compound move. Since we’re constantly picking things up and reaching high and low, this exercise is great for testing your squat. But don’t forget to also engage your core. “From putting groceries away to throwing our kids in the air, it’s important to contract your abs for balance,” Shannon says.

How to: Hold a dumbbell in each hand with your palms facing in, and stand with your feet slightly wider than hip distance (a). Activating your glutes, squat down with the weights between your ankles, and then curl your arms to lift the weights up to shoulder height (b). Press the dumbbells up overhead, and then bring them back down by your sides (c).

3. Rear Lunge to Row

Targets: Glutes, hamstrings, and lats.
No workout plan for women is complete without lunges. Lunges are great exercises for improving balance and coordination, as well as strengthening the lower body. “Holding a lunge, even when supporting yourself on one elbow, is a lot of great glute work. Keep the back knee bent and the weight distributed equally to really feel it,” Shannon says. In this combo move, we add a row to work the lats, so you can finally beast those pull-ups.

How to: Stand with your feet hip-distance apart and hold a dumbbell with your right hand, palms facing forward (a). Take a big step back with your right foot into a lunge (b). As you lower your body to the floor, pull the dumbbell up to your chest, forming a 90-degree angle (c). Stand back up and repeat on the left side.

4. Plank Row to Triceps Kickback

Targets: Core, lats, and triceps.
The key to maintaining form with this exercise is to have a wide stance and use your core and back to stabilize you. “If you have diastasis recti, perform the rows and kickbacks on all fours. You'll still get core work in there because you're using your abs and back to stabilize yourself while only holding weights in one hand,” Shannon says.

How to: Get into a high plank position with your shoulders directly over your wrists and a dumbbell in each hand (a). While maintaining a plank, pull the right dumbbell up to your chest, bending your elbow to 90 degrees. Then, engage your triceps to fully extend your arm behind you (b). Keep hips square and core engaged throughout the exercise. Repeat on the left side.

5. Glute Bridge to Chest Fly

Targets: Chest and glutes.
Want to make everyday activities like pushing and pulling heavy things easier? Work your chest! “When you bring your arms back from opening them up, see if you can maintain the feeling of freedom in the chest when you open your arms!” Shannon says. The bonus is that the glute bridge will strengthen your pelvic floor, too — an essential in every strength workout plan for women.

How to: Lie on your back with your knees bent and feet flat on the floor. Hold a dumbbell in each hand, palms facing each other, and raise them up directly over your chest (a). Lift your butt off the floor to perform a basic glute bridge (b). While holding this position, lower your hands out to the sides with a slight bend in your elbows (c). Bring your hands back in and lower your butt to the ground (c).

For more cardio-strength workout plans for women, sign up for the Daily Burn Power Cardio Program and get your first 30 days FREE!

Originally posted on January 29, 2018. Updated on March 8, 2022

GIFs and cover image by Daily Burn

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8 Benefits of Training At Home

Daily Burn — Tue, 01 Mar 2022 03:09:06 -0500

At least 30 minutes of physical activity a day can save lives, according to at least one study. And while each minute of any movement counts for your body, committing to a consistent fitness routine is the key to healthy living. The irony is that when life itself gets too busy, sweat sessions are usually the first thing we sacrifice.

If that news makes you shake your head at this typical, heard-it-a-million-times news, we get it. But what’s the solution? Home sweet home! At-home workouts increased in popularity during the COVID-19 pandemic, and even with widespread availability of effective vaccines, people are not in a rush to return to gyms and fitness studios. Working out at home turned out to be super convenient, and no less effective.

Here, we’ve rounded up eight major benefits of exercising at home that can help you maintain your regular fitness routine with ease.

8 Benefits of Working Out At Home

1. It saves time.

It’s much easier to fit an at-home workout into a tight schedule. There’s no need to spend energy on packing your bag, driving to the gym, finding a parking spot, changing in the locker room, and all of the other tasks that keep you from your workout. In most cases, all you need is to enter the designated room, press play, and start sweating. Your commute time is literally a few seconds!

2. It’s flexible.

At home, you can exercise anytime and choose the workouts you feel like doing at that exact moment. Gym hours and fitness class schedules won’t limit your intentions. You can break your workout up and complete it in shifts, or even accomplish several workouts in a day. Just fifteen minutes of strength, five minutes of HIIT, and ten minutes of a yoga cooldown and boom – and your minimum daily goal is achieved.

Plus, you can bring your workouts outdoors, to a balcony, lawn, or nearby park, to breathe in the fresh air and increase your Vitamin D levels.

3. You’re in charge.

In your home gym, you choose the music, the décor, the temperature, and the activities. Listen to your favorite song as many times as you want and sing along loud and proud. Improvise and mix up your workout routine with different fitness styles to keep your muscles challenged. No fancy shoes or leggings are required. Zero makeup and messy hair are no problem at all. With no external distractions to take the focus away from your workout, you’ll be able to dig deeper than before and totally nail it.

4. Your workout, your pace.

A home workout doesn’t have a start and end time. There’s no pressure to keep up with those around you or push yourself beyond what’s comfortable. If you need to pause for a drink of water, you can literally pause the workout and not miss any moves. No one’s toe-tapping nearby waiting for you to finish your reps so they can use your machine. Rushing through a workout can slow down your results and cause injury, and at home, you have the freedom to work out based on your ability and goals.

5. It’s private.

At home, you can really get into your workout without worrying about other people around to judge how you move your body, your fitness level, or anything else. No need to worry about awkward sweat showing through your t-shirt. Every new “unattractive” move can be done without fear. Plus, you’re safe from making any demotivating comparisons to other people you might see in a group class or the weight room. Just do your best, stay focused on your goals, and forget the rest.

6. It’s sanitary.

Avoiding germs and bacteria has gone to a whole new level, thanks to COVID-19, but exercising at home keeps the risks at bay. You don’t have to worry if the last person who touched your gear washed their hands or whose sweat remains on the machine you’re going to use. Also, working out increases oxygen exchange, which puts you at higher risk of infections when you’re training in a crowded room. And of course, cleansing your body in your own shower using your own beauty products is an undeniably huge benefit, too.

7. It saves money.

Gym memberships aren’t cheap; you have to pay for membership plus gas, parking, and other hidden expenses that can pop up. The great news is that you don’t need gym machinery to get serious results. Getting equipped with an exercise mat, set of dumbbells, barbell, stability ball, and a couple of resistance bands will unlock nearly unlimited opportunities. It’s a one-time investment for the long run that will not cost you a fortune.

There are plenty of online workout videos to follow. For expert-led workouts, try Daily Burn – a yearly membership provides access to 50+ workout programs and 2900+ workout videos on demand at an extremely affordable price.

8. It limits excuses.

It’s never too cold or rainy outside to exercise at home. When the day gets hectic, it’s not so hard to find a few minutes to move your body since your gym is just two steps away. When stressed or tired, practice a relaxing yoga flow. If you’re feeling down, go with dance cardio to cheer up. It doesn’t matter what time it is, what you are wearing, or who’s watching. Enjoy yourself, have fun, and get healthy!

Safety Tips When Working Out At Home

Besides the benefits of training at home, there are also some hazards to watch out for to keep your fitness routine safe. Ellen Barrett, Daily Burn trainer, points out four things you need to pay attention to:

· Do what you can to prevent your kids and pets from sabotaging your at-home workout. For example, you may get knocked over by your dog while holding a yoga pose.

· Be sure there's ample workout space by clearing away furniture. The corner of your coffee table can hurt, and that ceiling fan may prevent you from fully reaching overhead.

· Take the time to tie your hair back, put on proper footwear, and secure your mat. A gentle yoga class in your pajamas is fine, but more vigorous flows can cause your mat to slide and even cause injury as a result.

· Don’t jump into a workout late, having missed the warm-up. And the same goes for cool-down – stay focused to the end. A workout is like a rollercoaster ride, and you wouldn’t get on or off a moving rollercoaster.

With just a few easy safety measures in place, the rest is your house, your rules.

Are you ready to experience the benefits of working out at home? Sign up at dailyburn.com and start your free 30-day trial today!

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5 Powerful Barbell Exercises to Get Stronger

Mark Barroso — Mon, 21 Feb 2022 05:15:43 -0500

Dumbbells and kettlebells are great for building total-body strength, but if you want to test how strong you really are, barbells are the way to go. Barbells allow you to lift heavier with more control since you’re holding the bar with both hands and recruiting several muscles at once. In fact, according to the American Council on Exercise, barbell movements are one of the best ways to target large muscle groups and help strengthen functional movement patterns.

That’s why we’re breaking down five of the most essential barbell exercises: the squat, deadlift, bench press, overhead press, and lunge. Master these moves, and you’ll not only get a great workout in — you’ll be able to set a three-rep max benchmark to continuously test your strength.

Note: Unless you’re a powerlifter, you can limit barbell training to just once a week. And if you can’t lift a barbell (typically 35 or 45 pounds), don’t worry. Keep at those dumbbell rows and kettlebell squats, and you’ll be stepping up to the bar in no time.

Barbell Strength Test: How to Find Your 3RM

These barbell exercises are designed to test your three-rep maximum (3RM), which you can incorporate into your strength training routine. If it’s your first time working out with barbells, use the bar itself without any weights to do this five-set test on how to find your 3RM.

Set 1: For the bench press, overhead press, and deadlift, do one set with a weight you can lift for 5-10 easy reps. Rest one minute.

Set 2: Increase 5-10 pounds total for the bench press and overhead press, and 15-20 pounds total for the squat and deadlift. Do 6-8 reps for each exercise and then rest two minutes.

Set 3: Increase 5-10 pounds total for the bench press and overhead press, and 15-20 pounds total for the squat and deadlift. Do 4-6 reps, and then rest for two to four minutes.

Set 4: Increase 5-10 pounds total for the bench press and overhead press, and 15-20 pounds total for the squat and deadlift. Aim to do three reps.

Set 5: If you’re were able to do 3 reps, rest two to four minutes and then repeat the same exercise. If you completed a second round, you found your 3RM. But if you weren’t able to do 3 reps and only 1-2 reps, then you’ve found your 1RM or 2RM. Go back and adjust the weights so that you can find your three-rep maximum after doing 4-5 sets.

5 Barbell Exercises to Build Total-Body Strength

Your goal: Complete one of these barbell exercises each week using your 3RM. To keep track of your progress, write down how much you can lift each week and gradually increase the weights by five percent once you’re able to do more than three reps.

1. Barbell Squat

Targets: Glutes, hamstrings, and quadriceps.

How to: Walk up to the barbell on the rack at shoulder height. Hold the barbell with your hands shoulder-width apart, thumbs over the top of it. Then, dip your head under the bar and position it on top of your back (a). Raise your elbows and chest to create a shelf to rest the bar along your shoulders and below the base of your neck (b). Keeping your chest and shoulders tight, remove the bar from the rack and take three steps back. Stand with your feet shoulder-width apart and slightly turned out, so your knees track over your feet (c). Take a deep breath and squat down, pushing your butt back, until your thighs are parallel to the ground (d). With control, stand back up without your knees turning in towards each other (e).

Safety first: Only do barbell squats where there is a power rack or squat stand to catch the bar, in case you can’t lift it back up.

2. Barbell Deadlift

Targets: Glutes, hamstrings, quadriceps, and latissimus dorsi.

How to: Stand with your feet hip-distance apart and slightly turned out. Keep the bar one to one and a half inches from your shins, so it’s directly over your mid-foot (a). Grip the bar with your hands just outside of your legs with your arms straight. Bend your knees, lowering them until your shins touch the bar (b). Squeeze your chest and take a deep breath in. Keeping your back flat, drag the bar up your shins, slightly shifting your weight towards your heels (c). Continue to pull the barbell up until you’re standing with your shoulders back and chest is raised (d). Lower the bar back down, bending your hips and knees, while maintaining a flat back and keeping the bar close to your shins. Once it’s back on the ground, exhale and then let go of the bar.

Safety first: If you’re using just the 45-pound barbell, you may not be able to lower the barbell all the way to the ground since there aren’t weight plates to decrease the distance. Instead, lower the barbell until your back can no longer stay straight. Avoid bending over just to lower the empty bar.

3. Barbell Overhead Press

Targets: Deltoids, triceps, and trapezius.

How to: Grip the barbell with your hands just outside of your shoulders. Place the bar in front of your shoulders with your back straight and firm, feet shoulder-width apart (a). Keeping your core tight, take a deep breath and press the bar straight up overhead until its directly above the back of your neck. The bar, your shoulder joint and your mid-foot should be in a straight line (b). When you’ve reached the top, shrug your shoulders up and lock your elbows completely out (c). Lower the bar back down to the front of your shoulders. Once the bar is touching or just above your shoulders, that’s one rep. (d).

Safety first: If a 45-pound barbell is too heavy to start, use a body bar or dumbbells instead.

RELATED: How to Find Your One-Rep Max

4. Barbell Bench Press

Targets: Pectoralis major, deltoids, and triceps.

How to: Lie on your back on a bench and grasp the bar with your hands shoulder-width apart, feet flat on the ground. There should be a slight arch in your back, so there’s space between your lower back and the bench (a). Lower the bar to your chest, tucking your elbows in at 45 degrees by your sides (b). Once the bar touches your chest, drive your feet hard into the floor and, without pausing, press the bar back up (c).

Safety first: Be sure to do barbell bench presses in a bench press rack with a spotter. Keep your gaze up at the ceiling so the bar doesn’t move out of place.

5. Barbell Lunge

Targets: Glutes, hamstrings, quadriceps, hip flexors, and calves.

Although the barbell lunge isn’t part of the strength test, it helps build muscle endurance for the exercises above, especially the deadlift and squat. Beginners can do three sets of five reps, while advanced lifters can do four sets of 10 reps of forward and reverse lunges per leg.

How to: Place the barbell just beneath the base of your neck and along your shoulders. Stand with your feet hip-width apart, elbows raised and abs engaged (a). Take a big lunge forward with your right leg and lower until your left knee is one to two inches off the ground (b). Explode up and bring your right leg back to the starting position (c). Repeat the same movement with the left leg. This is one rep.

Not a Daily Burn member? Sign up at dailyburn.com and start your free 30-day trial today.

Originally posted on October 25, 2017. Updated on February 21, 2022

GIFs by Daily Burn. Cover image via Shutterstock

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5 Fun Heart-Pumping Partner Exercises for Valentine’s Day

Mallory Creveling — Mon, 14 Feb 2022 04:15:55 -0500

On date night, trade chocolate and wine for a good old-fashioned sweat party. (OK, or just have save the treats for after!) These five partner exercises rely on teamwork to help you torch a few more calories than you could on your own. So grab a partner (a significant other, friend, or family member, they all count!) and take 15 minutes to crush these total-body moves. After all, what better way to spend Valentine’s Day than by showing your body some love — and encouraging your partner in crime to do the same. As they say, teamwork makes the dream work.

5 Partner Exercises for an Active Valentine’s Day

It’s time for some team bonding — and sweating. Do each of the five partner exercises below for 30 seconds each. Then switch positions or sides (depending on the move) for another 30 seconds. Take a one-minute breather if you need it after one round, then repeat the entire circuit two more times. Don’t forget to motivate your buddy through each move. It doesn’t hurt to hug it out after, either!

1. High-Low Rotation

For this exercise, you and your partner need to have each other’s backs through those highs and lows. Make sure to twist through your torso (not just your shoulders) and drop down into a low squat when you reach the bottom of the hand off. Switch to the opposite high and low after 30 seconds.

2. Wheelbarrow

You and your partner will take turns holding each other up for this squat and push-up combo. In both moves, keep those abs tight and back straight. And when times get tough, cheer each other on so you both push through. After all, you’re in this together!

3. Side Plank Twist

Nothing like double high fiving a loved one for a little pick-me-up! Communication is key during this move, so talk your partner through the timing as you can connect hands at the top and bottom of your plank twist. Remember to keep your hips up (body in a straight diagonal line from shoulders to ankles). Also, keep your lower half steady as you rotate through your midsection.

4. Pistol Squat

Everyone needs a little extra support now and then — especially when you’re thrown off balance. So grab your partner’s hands and keep them stable as you take turns tackling this one-legged squat. Think about engaging your abs and pushing your hips back, as you continue gazing into your S.O.’s eyes.

5. Plank Jump

Trust: the foundation of a good relationship and the key to avoiding a wipe out during this exercise. One partner holds a steady forearm plank, without dropping or lifting the hips. (Pike them up and you’ll make it harder for your partner to leap over you.) The other fit friend jumps laterally over the plank, with feet together, knees driving up toward the chest and exploding off those toes.

Not a Daily Burn member? Sign up at dailyburn.com and start your free 30-day trial today.

Originally published on February 14, 2017. Updated on February 14, 2022

Cover image by Daily Burn

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How to Side Plank Dip Like a Pro

Daily Burn — Tue, 08 Feb 2022 05:39:02 -0500

If you hear “ab workout” and think crunches, you’re not alone. The popular move is an effective exercise for your core, but it really only targets your rectus abdominis, aka your front abs. An even better way to tone not only your entire core but fire up your whole body is to focus on your obliques and try side plank dips.

Josh Vela, Daily Burn trainer and Fitness Producer, says, “We need to work not only our abdominal muscles, but our obliques. These side muscles help to support our spine, and strengthening them can help prevent movement-related injury.”

Most core workouts focus on working towards “six pack abs,” but it’s just as important to condition the side body. “We often forget to condition our side body because the plane of motion – ‘frontal’ – is not as common as the front to back, or ‘sagittal,’ movements we do throughout the day,” explains Vela.

Check out his tips for mastering one simple move that has total-body impact.

What Are Side Plank Dips?

A side plank dip is a total body exercise that focuses primarily on the core musculature, and specifically the side body. From a side plank position, you raise and lower your hips with control. When done correctly, Vela says, your focus is on the obliques, but all of the abdominal muscles, glutes, and even lats and rotator cuff muscles get in on the work.

How to Do a Side Plank Dip

Lie on your side with your feet stacked on top of each other, or stagger your feet by placing your top leg in front of the bottom leg for additional support.
Position your elbow directly underneath your shoulder (setting your elbow out further can cause unnecessary tension in the rotator cuff.)
Press down into your bottom leg to float your hips up into your side plank.
Continue to lower and lift your hips with control. Maintain downward pressure in your bottom leg to keep the glutes active, and think of pulling your elbow inward (without actually moving it) as you lift your hips to create more activity under the arm and into the lats.

How Many Reps Should You Do, and How Often?

Vela suggests setting a timer for a minute, and doing as many reps as possible while maintaining proper form. Slow and controlled is the best way to do a side plank dip, and they can be done daily.

Add this move to your daily routine and in just one minute, you’ll work your entire body. Try it after a Daily Burn 365 workout for a power finisher!

Not a Daily Burn member? Sign up at dailyburn.com and start your free 30-day trial today.

GIF by Josh Vela / Daily Burn. Cover image via Shutterstock

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4 Effective Workout Strategies for Reducing Body Fat

Mallory Creveling — Tue, 01 Feb 2022 07:15:52 -0500

When it comes to people’s top goals for improving body composition, fat loss often takes the cake. But we can’t talk about how to lower body fat percentage without touching on how to drop pounds in general. That’s because you can’t necessarily target fat loss in one specific area — say, just your arms or belly. You have to work to reduce fat all over. And that comes down to one main principle: calorie deficiency.

“To lose fat, you have to create a calorie deficit,” says Jamie Costello, VP, Sales & Fitness at Pritikin Longevity + Spa, a top-rated weight loss resort in Miami. In other words, you have to burn more calories than you consume. While of course diet is involved in that, Costello also emphasizes moving more — and not just in a sweat session, but also those hours between your morning alarm and your bedtime.

“If people are sedentary all day — and just work out for an hour every other day — that might improve cardio, heart health, bone strength and lower the risk of injury. But when it comes to weight loss, the amount of effort [you’d need in that hour] is pretty big,” Costello explains.

So, what should you be doing in those daily hours from dawn to dusk to help you drop that body fat percentage? We scoured the science and spoke to the experts. Here, four fitness must-dos to see results, plus other can’t-miss tips for finding success.

4 Workout Strategies to Lower Body Fat Percentage

1. Start Stepping

It may seem small, familiar and just a little too easy, but it’ll make a difference: Get on your feet more often. As Costello puts it, it’s difficult to burn enough excess calories in an hour-long sweat session alone. But frequently taking breaks from your seat? That could actually make or break your daily deficit. In fact, a study found that simply standing rather than sitting for six hours a day could help a 140-pound person burn more than 50 extra calories in 24 hours. And that doesn’t involve any movement, just static standing. Imagine the calorie-crushing possibilities if you took brisk walks on the daily.

2. HIIT It Hard

Besides taking more moments to stand up, doing a more efficient workout means you’ll blast more calories and burn more fat. For that, you’ll want to turn to interval workouts, says Costello.

Metabolic conditioning (aka metcon) workouts place a high-demand on the body by testing its different energy systems. “Once you influence your metabolic burn rate, it stays up even during rest intervals. That gives you a much more efficient fuel burn, without feeling like you overdid it,” says Costello. He suggests sticking with metcon workouts of about 30 minutes and HIIT workouts (in which you work at an even higher intensity) for about 15 minutes. Aim to do these every other day, or take two to three days of rest between each, so your body can properly recover, Costello says.

“As you get in better shape, you’ll see that you burn more calories week after week, because you don’t get as exhausted,” Costello explains. That’ll also help you reach the caloric deficit you need for weight and fat loss.

3. Add Some Resistance

Beyond sweat-inducing intervals, another way to increase your fat-burning and muscle-building potential is resistance training. “Strength training is indispensable, because it’s the only thing that preserves muscle tissue over time,” says Brad Schoenfeld, PhD, CSCS, assistant professor of exercise science at Lehman College in Bronx, NY. “Cardio can burn more calories, but it doesn’t do much to prevent muscle loss.” And you’ll want more muscle to burn more daily calories.

Science backs up this need to lift weights for weight loss. A study involving about 250 individuals in their 60s pitted cardio workouts against strength sessions. The researchers found that while you need both, resistance work wins out in terms of losing fat without losing muscle.

“If you want to preserve muscle during weight loss, you need to stimulate it with a progressive resistance training program,” says Kristen Beavers, assistant professor of health and exercise science at Wake Forest University and lead author on the study. (She notes these results most likely apply to younger people, too.) So if you want to build muscle that staves off weight loss, you can’t turn to walking or running alone.

Another benefit of strength training: It preps your muscles to push even harder during tough interval sessions, says Costello. “When you improve your muscles’ metabolic conditioning — so think of building lean muscles — you’re building the capacity to go faster,” he says. While lots of people place emphasis on how this helps you burn more calories at rest, Costello says it also lets you push yourself in your next workout. Aka the more you strength train, the harder you work in your next workout, and the more calories you burn overall. Hello, calorie deficit, weight loss and body fat reduction.

To effectively implement strength training into your schedule, Shoenfeld suggests continuously changing up your routine and adding more resistance to see weight loss and muscle gain. “You have to lift at a high level of effort and challenge your muscles on a consistent basis,” he says. Shoenfeld suggests focusing on total-body, compound movements that work multiple muscles at once, which will also up the calorie burn. Aim for at least three days a week for these workouts, he says. As for choosing a weight (if you’re upping it from bodyweight), mimic the protocol of the Wake Forest study, opting for 70% of your one-rep maximum and readjusting as you get stronger.

4. Focus on Burning Calories, Not Necessarily Fat

No matter which workouts you choose, keep in mind, if you want to burn fat, you don’t necessarily need to work in the fat-burning energy system. If you’ve ever stepped on a cardio machine (an elliptical, in particular), you may have noticed the meter on the dashboard illustrating your training zone (say, warm-up, fat-burn, cardio and peak heart rate). Fat-burn is on the lower end of the effort scale — we burn fat even while sleeping, Costello explains — therefore, it’s not necessarily the ideal training zone for fat loss.

“People mistakenly think that if their goal is to lose fat, then they should train in this fat-burning zone,” Costello says. “The problem is, you’re still not burning very much. It’s your total caloric expenditure that’s most important — not the type of fuel source you’re using at any given time.” That means, if you opt for high-intensity interval training level, then you’re burning more energy overall — even if less of that energy comes from fat as the fuel.

Don’t Forget What’s on Your Plate

As mentioned earlier, to lose fat (and weight) you need a calorie deficiency — therefore, it’s also time to address your eating habits.

“The least important thing you should be considering [in terms of exercise for fat loss] is where the fuel source is coming from. But the opposite is true when you’re eating — you need to think about where your calories are coming from,” Costello says. Instead of strict calorie counting, Costello recommends focusing on less calorie-dense foods, meaning those that will fill you up thanks to fiber and water, more so than empty calories. You probably guessed this means lots of veggies — as in at least half your plate — plus, fruits and legumes.

Schoenfeld also mentions the importance of protein. “Make sure you have adequate protein intake, as it’s well documented that it helps maintain lean body mass,” he explains. The recommended dietary allowance for protein is about 0.8 grams per kilogram bodyweight or about 46 grams for an average woman, though if you’re super active you probably need more.

Sleep Also Plays a Role

Finally, to lose fat, you have to focus on catching those zzz’s. Costello says that without recovering from exercise properly (translation: getting ample sleep!), it’s tough to see results. “Sleep is a huge component to reset and reenergize so you can burn more calories the next day,” he says. “Also, recovery between workouts [is crucial]. Choose just three to four workouts a week where you really push yourself. Then have the medium-effort workouts, too. That recovery will help you push harder through the tough ones.”

The Big Picture: Small Steps, Big Results

You probably know this at heart, but it’s worth mentioning. Lowering your body fat percentage doesn’t happen overnight. Or even over seven nights. Costello says, on average, losing about one to two percent body fat a month is a realistic goal. (Here are a few ways to measure your progress.) Don’t get discouraged if you’re not seeing results right away. Continue with your interval and strength training workouts, and focus on eating a clean diet and getting ample rest in between. As they say, all good things come to those who wait…and hustle to the gym.

Not a Daily Burn member? Sign up at dailyburn.com and start your free 30-day trial today.

Originally published on March 5, 2018. Updated on February 1, 2022

All images via Shutterstock

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5 Must-Do Exercises for the Perfect Bodyweight Workout

Lauren Bedosky — Tue, 25 Jan 2022 02:15:13 -0500

If you’ve committed to exercising every day this month (and want to keep it up all year!), we’ve got the perfect bodyweight workout plan for you. Here, you’ll find five moves, complete with the beginner, intermediate and advanced variations so you can progress as you gain strength. Even better, you’ll get cheat sheet on how to put them all together into a circuit that fits your schedule and fitness level.

Meet Your 5 Moves for The Ultimate Bodyweight Workout

These five must-do exercises, curated by former Daily Burn 365 trainer Dean Sheremet, will work your body from top to bottom. As a bonus, they require zero equipment (unless you choose to add weights), and you’ll get the swing of them in no time, Sheremet says. That means you can focus on pushing yourself toward more sweat and a better workout, instead of wasting time trying to figure out the exercise.

Start with the beginner version of each move below and work your way up to the advanced version as your strength and fitness improves. It’s the progressive workout that improves right along with you.

1. Plank (Beginner)

How to: Begin in a forearm plank position with elbows bent and directly beneath your shoulders, forearms flat on the floor (a). Contract your midsection to maintain a straight torso and hold for time. Don’t allow your low-back to sag toward the floor or your hips pike up toward the ceiling (b).

Up-Down Plank (Intermediate)

How to: Begin in a high plank push-up position with arms straight and hands directly under your shoulders (a). Keeping your back flat and your body in a straight line, contract your midsection and bend one elbow to lower onto your forearm, then follow with the other arm (b). Return to starting position by straightening one arm and planting your hand under your shoulder. Then, push up with the opposite arm so both arms are straight and you’re back in a high plank position (c). Continue for time, alternating which forearm goes down first and which pushes back up to starting position.

Up-Down Plank to Push-Up (Advanced)

How to: See up-down plank above, and add a push-up each time you reach the extended arm plank.

Why it’s on the list: No matter which plank variation you choose, you’ll build core strength and stability — a must-do if you want to move with ease and even stand upright. With the intermediate and advanced versions, you’ll also target your chest, triceps, and back.

2. Reverse Lunge (Beginner)

How to: Stand tall with feet hip-width apart, arms at your sides (a). Step backward with one foot and bend both knees to lower your hips toward the floor. Knees should bent 90 degrees, while the front knee stays behind your front toes (b). Return to standing by pushing through the heel of your front foot (c). Repeat with the opposite leg. Continue alternating sides for time.

Split Squat Jump (Intermediate)

How to: Begin in a lunge position, knees bent with your front thigh parallel to the floor (a). Jump up explosively and switch legs midair so your back leg becomes your front leg (b). Land softly and repeat for time (c).

180 Split Squat Jump (Advanced)

How to: See the split squat jump above, but squeeze in a 180-degree turn as you jump and switch legs to hit each lunge.

Why it’s on the list: You’ll hit your quads, hamstrings, and glutes — some of the biggest muscles in the body. Translation: You burn more calories as you build strength. The intermediate and advanced variations also give you a cardio boost.

3. Bodyweight March (Beginner)

How to: Stand tall with feet hip-width apart, arms at your sides (a). Simultaneously drive your knee and opposite arm up so both are bent 90 degrees (b). Lower to the starting stance and repeat the movement with the opposite arm and leg (c). Continue for time. When marching, think about pulling your heel directly up to avoid overarching your back. Shoulders should stay over your hips.

High Knees (Intermediate)

How to: Stand tall with feet hip-width apart, arms at your sides (a). Standing in place, drive one knee high toward your chest as quickly as possible, place your foot back on the floor and immediately driving the other knee high toward your chest (b). Continue to alternate your knees as quickly as you can while maintaining a straight torso (c). Keep repeating for time.

Quick High Knees (Advanced)

How to: See high knees above, but simply go faster, just like you would on the run. Keep aiming to get your knees as high as possible, too.

Why it’s on the list: Whether you go fast or slow, you’ll get your heart pumping while you strengthen your hip flexors.

4. Lateral Lunge (Beginner)

How to: Stand tall with feet hip-width apart, arms at your sides (a). With one foot, take a big step to the side, bending that knee and sitting down and back on your leg. Lower your hips as far as possible. Think about hitting a squat position on that side moving leg, as your other leg stays straight (b). Return to standing by pushing off the foot of your bent leg (c). Continue alternating sides for time.

Curtsy Lunge (Intermediate)

How to: Stand with feet hip-width apart (a). Keeping your weight on one leg, step the opposite foot back on a diagonal until you end in a lunge, with your back foot to the back and side of your front foot (b). Drive back to starting position by pushing through the hip of your stationary leg (c). Continue alternating sides for time.

Weighted Curtsy Lunge (Advanced)

How to: See curtsy lunge above. Now pick up some dumbbells or a kettlebell. Added weight will help build your strength even faster.

Why it’s on the list: This move strengthens your quads, hamstrings, and glutes, as well as targets your inner thighs — all important for walking, running, jumping and twisting.

5. Knee Grab Sit-Up (Beginner)

How to: Lie on your back on the floor with your arms and legs extended (a). Brace your core and perform a sit-up, as you simultaneously bend your knees toward your chest and grab your knees with your arms at the top of the movement (b). Slowly lower back down to the floor and straighten your legs (c). Repeat for time.

V-Ups (Intermediate)

How to: Lie on your back on the floor with your arms and legs extended (a). Keeping your legs straight, lift your feet up toward the ceiling to form about a 45-degree angle at your hips. At the same time, lift your torso and raise your arms to reach your fingers toward your toes (b). Lower your legs, torso, and arms back down to the floor (c). Repeat for time.

Quick Tempo V-Up (Advanced)

How to: See V-up above, but pick up the tempo to amp up your heart rate and the calorie burn. Or pause at the top of the movement to really feel your core fire.

Why it’s on the list: You’ll challenge your entire core as you improve balance and stability.

Create Your Own Bodyweight Workout

No matter your fitness level, preference and schedule, you can easily put the five exercises above together to create a 10-, 20- or 30-minute circuit. Here’s how.

For a 10-minute circuit: Pick three moves. Perform the first move for 30 seconds, followed by 30 seconds of rest. Then, perform the second move for 30 seconds, followed by 30 seconds of rest. Finally, perform the third move for 30 seconds, followed by 30 seconds of rest. Repeat two to three times for a total of three to four rounds. Or, run through all five moves two times.

For a 20-minute circuit: Perform all five moves using the same format as the 10-minute routine, working for 30 seconds followed by 30 seconds of rest. Complete four rounds.

For a 30-minute circuit: Follow the same format as the 20-minute circuit, but perform six rounds. You can also play with the work to rest ratio, going hard for 45 seconds and resting for just 15.

Not a Daily Burn member? Sign up at dailyburn.com and start your free 30-day trial today.

Originally published on December 31, 2017. Updated on January 25, 2022

GIFs by Dean Sheremet. Cover image by Daily Burn

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Introducing Daily Burn Strength + Power!

Daily Burn — Tue, 18 Jan 2022 06:12:35 -0500

Welcome to Strength + Power, a 12-week program systematically designed to build your functional strength and power so you feel great in everyday life!

At the end of this three-phase progressive program, you can expect not only stronger muscles, but enhanced balance, flexibility, and mobility. Plus, we layer in other mind-body practices, like yoga and Pilates, for active recovery that supports your physical and mental health. While the intensity will increase over time, the workouts are carefully structured for accessibility to users at every level. You will be empowered with the knowledge to adjust each workout as needed.

The comprehensive schedule ensures a balanced routine. You’ll train Monday - Friday and rest and recover on the weekend. Don’t skip the rest days! They are essential for overall longevity. Taking them gives your body the time it needs to respond and adapt to the week’s work while minimizing risk of injury from overuse.

Throughout the program, your certified trainers Dan Lawrence and Tina Tang will encourage you to adjust the “variables” in each workout. By changing the “load” (weight used), number of reps, and more, you’ll not only get the best results, but keep your workouts fun and exciting. There are opportunities to press pause and track your progress with movement assessments. Celebrate your successes along the way and adjust workout variables to further your results!

Coaches Dan & Tina have extensive backgrounds in strength and conditioning, a deep-rooted passion for fitness, and the desire to educate. They are ready to guide you in breaking barriers and becoming a stronger you. Dig deep and find your Strength + Power now!

Not a Daily Burn member? Sign up at dailyburn.com and start your free 30-day trial today.

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7 Beginner Yoga Poses to Get You Through Your First Class

Rachel Jacoby Zoldan — Mon, 17 Jan 2022 07:15:45 -0500

If you’re a yoga newbie, it’s completely normal to feel intimidated by the die-hard yogis who warm up for class with handstands. Yes, handstands. But remember, everyone’s got to start somewhere. “In theory, there are no poses you must know before a class — you’re going there to learn,” says Mandy Ingber, New York Times best-selling author of Yogalosophy: 28-days to the Ultimate Mind-Body Makeover, not to mention the woman responsible for Jennifer Aniston’s yoga addiction (and rock-hard abs).

Even if it’s Day 1 of your exercise journey, your task is simple: Throw on some form-fitting clothing (you’ll be able to see your body position better — and avoid a wardrobe malfunction), then get familiar with these seven basic poses. While you may not see all of them in every class, they’ll help you get started, plus make you feel more comfortable as you progress. So grab a mat and read on as Ingber and fellow yogi Tanya Boulton, a New York-based instructor, breaks down the must-know beginner yoga poses you'll want to learn to pick up any yoga practice.

7 Basic Yoga Positions for Beginners

1. Mountain Pose (Tadasana)

What to Know: “The mother of all yoga poses,” according to Ingber, “mountain only looks easy.” This two-footed stance is the foundation for many other positions that require awareness and balance. “It is through this pose that one finds the proper alignment and shape for additional movements,” she says.

How to Do It: Stand with feet together and arms at your side. Ground your feet, making sure to press all four corners down into the ground. Next, straighten your legs, then tuck your tailbone in as you engage your thigh muscles. As you inhale, elongate through your torso and extend your arms up, then out. Exhale and release your shoulder blades away from your head, toward the back of your waist as you release arms back to your sides.

2. Child’s Pose (Balasana)

What to Know: Consider this exercise your reset moment. Simple in design, this easy pose relaxes your nervous system and is a great place to take a breather during class if you need one. Got knee problems? Make sure to lower into this position with extra care.

How to Do It: Start in a kneeling position with toes tucked under. Lower your butt towards your feet as you stretch your upper body forward and down with arms extended. Your stomach should be comfortably resting on thighs, with your forehead touching the mat.

3. Cat/Cow Pose (Marjaryasana to Bitilasana)

What to Know: Cat/cow is a great way to warm up your back, explains Ingber, and get your body ready for downward-facing dog. It also helps address mobility (hello, desk jobs) and work your core without the extra stress on your wrists and shoulders that you might feel in a down dog move.

How to Do It: Begin with hands and knees on the floor, spine neutral and abs engaged. Take a big inhale, then, as you exhale, round your spine up towards the ceiling and tuck your chin towards your chest, releasing your neck. On the next inhale, arch your back and relax your abs. Lift your head and tailbone upwards, being careful not to place any pressure on your neck by moving too quickly or deeply.

4. Downward-Facing Dog (Adho Mukha Svanansana)

What to Know: One of the most recognizable poses of the bunch, down dog is a great way to stretch your back, shoulders, arms, hamstrings and well, just about everything. And it gets you calm and centered, too.

How to Do It: Come onto hands and knees with palms just past your shoulder, fingers pointing forwards. Knees should be under your hips and toes tucked. Lift your hips and press back into a V-shape position with your body. Feet should be hip-width apart. Keep in mind, it's OK if you can’t get your feet to the floor (your hamstrings might be too tight). Spread through all 10 fingers and toes and move your chest towards your legs.

5. Warrior I (Virabhadrasana I)

What to Know: The first in the Warrior series, this pose strengthens your legs and opens your hips and chest, while also stretching your arms and legs. While holding this exercise, you’ll see an increase in your concentration and balance — both essential qualities to carry through a yoga practice.

How to Do It: Start in mountain pose. As you exhale, step your left foot back about four feet, so you’re in a lunge position with the right ankle over the right knee. Raise your arms straight overhead, biceps by ears, and turn your left foot about 90 degrees to face the left wall. Align your left heel perpendicular with your right heel. Expand your chest and pull your shoulders back, then lower down toward the floor as you lift your arms up. Make sure your hips stay square to the front, as you continue to breathe.

6. Warrior II (Virabhadrasana II)

What to Know: Similar to Warrior I, Warrior II offers just a slight variation, with your upper body rotated to the side instead of facing forward. You’ll still reap the same quad-strengthening benefits of Warrior I, but you'll also open up your hip flexor muscles for greater flexibility.

How to Do It: Begin in mountain pose. Exhale and step your left foot back about four feet, making sure the heels are in line. Turn your back foot 90 degrees so that it’s now perpendicular with the front one. Raise your arms to shoulder height, parallel to floor, with your right arm in front of you, and left arm behind. Bend your front knee so it’s directly over ankle and sink hips low until the front thigh is parallel to floor. Look straight ahead, eyes in line with your front-facing arm.

7. Corpse Pose (Shavasana)

What to Know: Lying around may seem pointless, but this is one of the most meditative moments in any yoga practice. Corpse pose calms the mind, relieves stress and induces a relaxed state. (Why do you think yogis are so chill?)

How to Do It: Lie down on your back and let your feet fall to their sides. Bring your arms alongside your torso, but slightly separated with palms facing the sky. Relax the entire body — your face included. Usually the final pose in a class, you’ll stay in this pose anywhere from 30 seconds to five or 10 minutes. Your instructor will cue you when to slowly awaken your thoughts and return to a seated position.

Not a Daily Burn member? Sign up at dailyburn.com and start your free 30-day trial today.

Originally published July 2015. Updated January 2018 and January 2022

All images via Shutterstock

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3 Quick HIIT Workouts for a Total Body Blast

Alex Orlov — Fri, 14 Jan 2022 03:28:09 -0500

Efficiency is the name of the game when it comes to high-intensity interval training, better known as HIIT. This training method is highly popular for good reason: Alternating between all-out effort and brief recovery periods has been shown to rev metabolism, improve cardiovascular endurance and get you fitter in less time. HIIT also challenges both your anaerobic and aerobic systems. Even after you’ve stopped working out, you'll continue to burn calories thanks to EPOC, or excess post-exercise oxygen consumption.

Not sure how to build your own HIIT workout plan? Former Daily Burn trainer Anja Garcia has you covered with these three HIIT workouts for every exercise preference, from the treadmill to your living room to the great outdoors. Plus, each workout takes just 10 minutes flat. You’ll be thrilled how quick and convenient they are. Lose those excuses, it’s time to HIIT it!

10-Minute Treadmill HIIT Workout

Hop on and off the treadmill in no time at all with this interval workout that alternates pace and incline to keep you on your toes. Sprint it out at the end with a steep uphill meant to challenge your glutes and quads.

10-Minute Indoor HIIT Workout

No gym? No problem. This high-intensity workout doesn’t require any equipment, so you can do it anywhere, anytime. Crank up your favorite tunes and try it on your living room floor. Rest for 30 seconds (or less) between each exercise.

10-Minute Outdoor HIIT Workout

Why not take your workout outside? Give your lungs access to fresh air, and set your whole body on fire with a mix of sprinting and bodyweight moves. All you need is a park bench and a railing.

Not a Daily Burn member? Sign up at dailyburn.com and start your free 30-day trial today.

Originally published April 2014. Updated August 2016 and January 2022

All images via Shutterstock

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Strength Training for Beginners: Guide to Weights, Reps, and Sets

K. Aleisha Fetters — Fri, 07 Jan 2022 05:15:34 -0500

When you are only yet starting to strength train, you’re faced with a million questions: How much weight should I lift? Once I actually find a dumbbell I can pick up, how many reps should I perform? How many sets? Does it even matter? If you’re a newbie, either to weightlifting or exercise in general, figuring this stuff out can feel as intimidating as the no-necks grunting over there by the squat rack.

Well, those questions do matter. The pattern of sets and reps you use to structure your strength workout can make the difference between wasted time and awesome progress. But before we get started, know that mastering proper form is key, regardless of how heavy or light you’re lifting. If you’re truly a first-timer, we’d recommend setting up a session with a trainer so you can master the basics.

Now, follow these guidelines to get the most out of every rep.

Dumbbells for Rookies

The key to getting started is to find weights light enough to successfully perform two to three sets of 12 to 17 reps, says strength coach Dan Trink. But before you start ripping through a workout, you aren’t actually going to perform that many right off the bat. Aim for two to three sets of 10 to 12 reps, Trink says. The goal is to have two to five reps “in the tank,” meaning you could perform two to five more reps if you had to, after each set.

Why? Contrary to the “go big or go home” mentality, especially in the beginning, you don’t want to push your muscles to their max. That’s largely because, when you start a strength training program, you are training your mind just as much as you are training your body, Trink says. And we don’t mean that in a “mind over matter” way.

Your brain, spinal cord and motor neurons — which trigger groups of muscle fibers to contract and help lift your dumbbells — all have to work together to perform any movement. When you perform the first rep of a given exercise, your neurological system doesn’t know what the heck it needs to do to. (That’s why your first bench press rep can look so sloppy.)

Performing exercises in a pattern somewhere between 2x12 (two sets of 12 reps) and 3x10 (three sets of ten reps) allows you to really concentrate on every motion. Your neurological system will learn which muscle fibers need to contract and which need to relax. Plus, your muscles’ proprioceptors (which gauge how fast your muscles contract and how much pressure they’re under) will learn to adjust to the workload, Trink says.

Squats and Deadlifts for First-Timers

Compound movements like deadlifts and squats are way more complicated than, say, bicep curls. And your neurological system knows it. So, if you find that your form starts to suffer on your last few reps of these bigger, more complex movements, your neurological system may have hit its limit, Trink says. Try performing fewer reps per set. The goal is to really focus on your form so that your body learns the proper technique as early on as possible. You don’t want to have to learn to fix your form later on.

To ensure proper form, you’ll want to give yourself between one and two minutes in between sets, says certified personal trainer Dell Farrell. However, if you wait too long, you’ll waste time and not get as much out of every rep. So, if you’re still struggling even with a full two minutes of rest time, you probably need to lighten your weight.

Starting off with a weight that’s lighter than your max effort is vital to preventing injury in the beginning phases of your strength program, Trink says. Luckily, since you are performing a lot of reps, you are still going to see improvements in your muscle tone.

“You’ll make great gains in the beginning. The best gains you’ll ever make,” he says. Still, fight the urge to skip ahead. You should keep your strength workouts structured like this for eight weeks, moving up in weight as you feel comfortable.

Your formula: You should be able to increase your weight by two to five percent each week, he says. Keep a strength training log with your number of reps, sets and pounds lifted to track your progress and see growth.

Lifting Heavier (Without Getting Hurt)

After eight weeks, it doesn’t matter if you’re trying to “tone up,” get in shape for a 10k, or put on sizeable muscles, you'll need to start lifting more weight. A lot more weight. “If you keep doing the same thing there is a point of diminishing returns. Progression is key,” Dell says. (And no, women won’t “bulk up” by lifting heavy weights. Their hormonal makeup doesn’t allow them to put on muscle size the way guys do, Trink says.)

During this next phase of your training, which can last up to six months, you are going to lift more weight, getting closer to your one-rep max (aka your 1RM, the most you can lift for a single rep). You’ll perform fewer reps in a row, and you’ll perform more sets. Three to four sets of eight to 10 reps is a good range, Trink says. Start off closer to 3x10 (three sets of ten reps, which is about the same as you were lifting before) and every six to eight weeks, subtract reps and add sets.

“The lower-rep range will force your muscles to adapt to the heavier weight,” Dell says. You should aim to have one rep in the tank after each set, she says. And, remember, you should be keeping up the killer form you learned during your first months in the weight room. Fight the urge to use momentum and give yourself two minutes or more between sets, she says.

When you plateau — meaning you stop seeing gains in that strength training journal of yours — it’s time to update your program, Dell says. Work on progressing to higher weights and fewer sets, capping your reps at six and above per set, Trink says. This will guarantee you aren’t lifting more weight than you’re truly ready for.

Taking Your Strength Training to the Next Level

After you’ve mastered strength training for beginners, your progression will depend on your goals. Maybe you’ve noticed a muscle imbalance and want to shore up your weak spots. If so, you should add exercises focused on those muscles to the mix, starting all the way back at step one.

Or, perhaps you want to lift more weight than you ever thought possible. Performing four sets of six reps — so you can just barely squeeze out the last rep with proper form — will help you hit a new 1RM, Trink says. Want to work on your endurance, or just have a little fun with your workout? Altering the weight and number of reps during each set (in what’s known as ascending, descending and triangle pyramid training) are all solid options, Dell says. As long as your workout structure is changing every six to eight weeks, you’re progressing. Oh, and don’t forget to take a moment to flex and admire the fruits of your efforts.

Not a Daily Burn member? Sign up at dailyburn.com and start your free 30-day trial today.

Originally published May 2015. Updated October 2016 and January 2021

All images except for the cover image via Shutterstock. Cover image by Daily Burn

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The 5 Absolute Best Stretches for Your Glutes

Jessica Migala — Tue, 28 Dec 2021 02:15:21 -0500

In your quest for a gravity-defying derriere, you’re probably focusing a lot on your glutes lately. But with all those squats, lunges, step-ups and hip thrusts, you don’t want to jump right into your glutes workout — or dash out after the last rep. This is the biggest muscle group in your body, after all. Studies show that a proper dynamic warm-up will improve your range of motion and performance. It also preps your body for movement, reducing risk of injury. And when the work is done, a series of static glutes stretches will help enhance flexibility and release any tightness or tension in the glutes and hips.

So we tapped Jessica Matthews, yoga teacher, author of Stretching to Stay Young and board member of the American College of Lifestyle Medicine, for the five glutes-centric stretches you should never skip. No ifs, ands or butts about it.

5 Ah-Mazing Glutes Stretches

1. Rocking Hip-to-Heel Stretch

Do this dynamic stretch as a warm-up. “It will enhance hip mobility while prepping your body for exercises like squats,” says Matthews.

Try it: Starting on all fours, cross your left ankle over your right lower leg (a). Shift hips back toward the right heel, and hold for one to two seconds (b). Shift forward to realign shoulders over wrists, and continue to rock for six to eight reps (c). Repeat on the opposite side.

2. Side-to-Side Hip Shifts

Add this one to your dynamic warm-up, too, says Matthews. This hip mobility-boosting stretch will prep your body to move laterally for exercises like lunges or shuffles.

Try it: Starting on your hands and knees, slowly shift your hips to the right (a). Hold for one to two seconds, then shift to the opposite side (b). Do six to eight reps.

3. Figure-4

Tack this onto the end of a lower-body workout, but also fit it into your routine if you regularly walk, run, hike or bike, says Matthews. It will release tension in both the glutes and hips.

Try it: Lay on your back with your knees bent and feet flat on the floor. Cross your right ankle above your left knee and open your right knee to the right (a). Lift your left foot off the ground, keeping the left knee bent. Thread your right arm through the space between legs and reach left arm around left leg to interlace hands behind left thigh (b). Guide left knee toward chest and hold for 30 to 60 seconds (c). Repeat on the opposite side.

4. Half Lord of the Fishes

This stretch isn’t just for gym rats. If you sit at a desk all day, you’re apt to feel some low back and hip pain. This move will help release that tension. It might also help alleviate symptoms of sciatica, a nerve condition where pain radiates from your lower back down one leg, says Matthews.

Try it: Sit on the floor with your legs out in front of you. Bend your right knee and step your right foot over left thigh (a). Plant your right palm behind your right hip with fingers pointed away from your body. Inhale and lift your left arm toward the ceiling and lengthen your spine (b). Exhale and gently rotate your torso to the right, hugging your right knee. Hold for 30 to 60 seconds (c). Switch sides and repeat.

5. Half Pigeon Variation

If yoga is part of your weekly routine, you’re familiar with pigeon pose. This variation combines hip flexion with a more controlled rotation of the hip joint for a safer stretch. The deep stretch targets all three muscles that make up the glutes.

Try it: Get on your hands and knees and extend your left leg behind you until your hip is fully extended (a). Position your right heel between the midline of the body (pubic bone) and the left hip, allowing your right hip to open slightly. Hold for 30 to 60 seconds (b). Repeat on the opposite side.

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Originally published on March 7, 2017. Updated on December 28, 2021

Photos courtesy of Jessica Matthews. Cover image via Shutterstock

The post The 5 Absolute Best Stretches for Your Glutes appeared first on Life by Daily Burn.

5 Amazing Yoga Poses for Better Balance

Tiffany Ayuda — Tue, 21 Dec 2021 05:15:14 -0500

You probably learned to balance at the ripe age of two. But honing the skill is essential to your overall fitness performance as an adult, too. Rebecca Weible, yoga coach and owner of Yo Yoga! studio in New York City, says yoga urges us to improve our balance, posture and evenly distribute our weight in our feet. “Look at your own shoes. You’ll notice how worn out the heels are. Is one sole more battered than the other?” Weible says.

Mastering balance-focused yoga poses is one way to bring awareness to your weight distribution, while also building strength, stability and alignment. “It makes a huge difference when we’re running, weightlifting, doing plyometrics or performing agility moves,” Weible explains. Whether you’re doing tree pose or Warrior III, “your whole body needs to be involved with yoga,” Weible says.

Check out these five yoga poses to help you improve your balance and coordination.

5 Great Yoga Poses for Head-to-Toe Strength

If you’re new to yoga, Weible recommends using a wall or chair to help you stabilize. “The goal is to notice the wall and lighten your touch. You can move from having your entire hand on the wall to just your fingertips,” she says.

1. Tricky Kitty

This beginner’s yoga pose is an excellent progression to standing positions, like tree pose or Warrior III. Weible likes this pose for balance because you’re much closer to the ground, and your body is immediately forced to find balance.

How to: Get into tabletop position with your knees directly below your hips and your arms and shoulders perpendicular to the floor (a). Step your right foot back and keep it tucked (b). As you inhale, simultaneously lift your left hand and right leg off the floor. Your left fingers are pointing straight in front of you and your right foot is flexed and forms a straight line with your back and head (c). Focus on a point on the ground and keep your chest lifted and open so your upper body could provide support (d). As you exhale, slowly bring your right leg and left hand back down to the ground in tabletop position (e). Repeat the same movement on the other side.

2. Tree Pose

Tree pose reminds us to engage our core muscles, specifically the obliques, in order to maintain alignment from head to foot. Bringing your hands to prayer (mudra) isn’t just for aesthetics; it helps keep your chest open and extends your upper back so you stand straighter. Need to modify? Weible suggests placing the tip of your toes on the mat or resting your heel against the standing ankle for more support. From there, your foot can flutter to the calf and work its way above your knee on your thigh, but you should never have your foot on your knee, as it’s too straining for that joint.

How to: Stand in mountain pose (tadasana) with your feet hip-distance apart, hands by your sides, palms facing forward (a). Begin to shift your weight onto your right foot and bend your left knee (b). Slowly grab your left ankle with your left hand and place it against your inner right thigh, pressing your left foot sole with your toes pointing to the ground (c). Engage your core as you place your hands in prayer pose (mudra) (d). Focus on a point in front of you and hold for two or three breaths before bringing your left foot back down to the ground (e). Repeat the same movement on the other side.

3. Eagle Pose

The binds in eagle pose help loosen the joints for balance and improve mobility. Weible says as people age, their balance starts to change, but poses like eagle can help prevent falls. This pose forces you to keep your hips square, even when you’re balancing on one leg, so you’re not shifting side to side.

How to: Stand in mountain pose (tadasana) with your feet hip-distance apart, hands down by your sides, palms facing forward. Make sure the toes on your left foot are firmly ground on the floor (a). Have a slight bend in your knees and slightly sit your hips back as you lift your right leg and cross it over your left thigh. If you can, cross your right foot around your left calf, too, or use a block to rest your right foot on (b). Bring your hands to eye level and cross your right arm underneath your left. Then, cross your right forearm over your left to bring your palms together (c). Keep your hips square and your chest lifted and open so that your head, shoulders and hips are all aligned (d). Unbind your arms and legs, and repeat the same movement on the other side.

4. Warrior III

You’ll feel like a single-leg warrior once you master this challenging balance pose. But your back leg doesn’t have to be lifted crazy high, Weible says. Start with a lower lift that’s closer to the floor, while keeping your spine straight. When you’re balancing, your standing leg can be a little bent to have a more grounding effect.

How to: Get into a lunge position by stepping your right foot behind you, landing on the ball of your foot, with your left knee bent in front, pressing your feet firmly into the ground. Make sure your right knee doesn’t touch the floor (a). Simultaneously straighten your left leg as you lift your right foot behind you. While some people lunge forward, it can ruin your balance, so try straightening your front leg instead (b). Keep your right foot flexed and imagine it pressing against the wall behind you. Your right leg should be lifted and aligned with your hips and back so it’s parallel to the ground (c). Bring your palms together in prayer and hold for two or three breaths (d). Step your right foot back down to the ground and come to standing.

5. Dancer’s Pose

The key to balancing in this elegant pose is to keep your hips square, even as you open the hip, Weible says. Because your arms are lifting your foot, it helps to open your chest and have a slight back bend. Bridge or boat pose are great progressions to practice before moving onto dancer’s pose because they open the hips and stretch the quadriceps.

How to: Stand in mountain pose (tadasana) with your feet hip-distance apart, hands by your sides, palms facing forward (a). Begin to shift your weight onto your right foot and lift your left heel toward your butt, bending your left knee (b). Reach your left hand behind you to grab the outside of your left foot or ankle. Be sure to keep your hips square and your chest lifted (c). Lift your left foot up and back so that your left thigh and left arm are parallel to the floor (d). Raise your right arm at your side with your fingers pointing to the ceiling (e). Hold for two to three breaths before bringing your left foot back down to the ground. Repeat the same movement on the other side.

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Originally published on February 25, 2017. Updated on December 21, 2021

All images via Shutterstock

The post 5 Amazing Yoga Poses for Better Balance appeared first on Life by Daily Burn.

20-Minute Full-Body Dumbbell Workout to Build Muscle All Over

Tiffany Ayuda — Thu, 16 Dec 2021 07:15:30 -0500

There’s no piece of workout equipment that can make you feel more powerful and strong than a pair of dumbbells. They give you freedom of movement and force you to recruit more muscles at once. That’s why they’re the preferred choice for total-body workouts.

But in order to get the most out of your dumbbell workout and ensure that you’re moving safely and efficiently, maintaining proper form is key. Ben Booker, lead trainer of Daily Burn’s Live to Fail program, says, “When you can’t follow a smooth up and down motion, or the weight gets squirrely, then drop the weight to get the form right.”

As you get stronger, your heavy set of dumbbells will feel lighter, and you can increase weight by five-pound increments. “It’s called progressive overload; you’re going to slowly add weight and it should be done within a targeted rep range,” Booker says.

20-Minute Total-Body Dumbbell Workout for Beginners

Ready for a full-body tune up? Working your glutes, arms, chest and back, these four fundamental dumbbell exercises focus on targeting major muscle groups. Booker recommends starting with four sets of six to eight reps.

1. Dumbbell Squat

Targets: Quads, hamstrings, and shoulders.
How to: Stand with your feet about shoulder-width apart, holding a dumbbell in racked position with elbows bent and the dumbbell at shoulder height (a). Lower your butt down and back into a squat, keeping your weight in your heels. The dumbbell should stay directly over your feet (b). Stand back up and repeat, keeping your back flat and chest tall (c).

2. Glutes Bridge Chest Press

Targets: Glutes and chest.
How to: Lie down on the ground with your feet flat and knees bent. Hold onto a dumbbell in each hand and keep them shoulder-distance apart (a). Press your hips and lower back up into a bridge so they’re off the ground. Keeping your torso and thighs aligned, press the dumbbells up above your chest, palms facing away from your face (b). Bend your right elbow to lower the dumbbell down to your chest, keeping the left arm raised (c). Push the right dumbbell back up to starting position and repeat with the left arm (d).

3. Single-Arm Dumbbell Row

Targets: Rhomboids, lats, shoulders, and biceps.
How to: Stand behind a plyo box with your right knee on top of it and your left foot behind you. Grasp a dumbbell in your left hand and bring your torso foward you so your back is flat and parallel to the floor. Put your right hand on the box (a). Pull the dumbbell back towards the left side of your chest to perform a row, squeezing your shoulder blades together (b). Lower your left arm back down, and then switch sides (c).

4. Seated Triceps Extension

Targets: Triceps.
How to: Sit on a plyo box and hold one dumbbell in each hand. Press them directly overhead with your palms facing each other, chin up and elbows right by your ears (a). Lower the dumbbells behind your head, while keeping your elbows by your ears (b). Straighten your arms and return to the starting position (c).

Not a Daily Burn member? Sign up at dailyburn.com and start your free 30-day trial today.

Originally published on February 3, 2018. Updated on December 16, 2021

GIFs by Daily Burn Live to Fail

The post 20-Minute Full-Body Dumbbell Workout to Build Muscle All Over appeared first on Life by Daily Burn.

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