Kettlebells can be … intimidating. I mean, they look like wrecking balls with handles attached. But it turns out, you don’t have to be a bodybuilder to use one. And swinging one of these things around (with controlled movements and good form) can pay off BIG. According to Livestrong, a kettlebell’s uncentered weight makes it perfect for aerobic exercises, like swings and thrusts. This’ll give you a wide range of motion. Plus, you can burn a TON of calories using a kettlebell. Like, 400 calories in 20 minutes. Count us in.
• Sore muscles seem to be the signifier that you crushed your gym sesh, riiiight? Well, it turns out that feeling that kicks in 24 to 48 hours after your workout, called delayed onset muscle soreness, or DOMS, could actually be your body’s way of telling you to change your workout routine. While DOMS can be a good sign after you’ve, say, tried out SoulCycle for the first time, it can be a bad sign if you seem to be sore after every single workout. If you seem to have chronic DOMS, your body may be telling you you need more rest days or that you need to reconfigure your workout routine entirely. [SELF]
Some days, it’s just impossible to get out of bed. Even though you had every intention of going to the gym before work, let’s face it: the comfort of your nest of blankets and pillows is MUCH more alluring. So you snooze the alarm. And then again. And after five or six snoozes, you submit to the reality that there’s no way you’re making it to the gym. And with this realization, you’re suddenly wide awake and stricken with guilt. Thoughts akin to “I suck” float around in your head while you try to peel your sorry caboose out of bed.
But what if you could still get a workout in before work without even leaving your bed? You might be thinking,”Ah shucks, that’s too good to be true.” Well, folks, I — along with a real expert, Dana Auriemma, owner of Freehouse Fitness Studio and local ab guru — am here to tell you that it’s not too good to be true. Below, Dana demonstrates six abs exercises you can do in bed that are both effective and, in some cases, more challenging to do in your plushy bed than on your not-so plushy yoga mat. In other words, we have proof that you can, in fact, have it all.
Read more »
This workout is going to target — you guessed it! — your abs and your booty. Your instructions are simple: Set a timer for 30 minutes, complete the following circuit as many times as you can, and feel your core and backside burn. Happy sweating, friends!
Read more »
• Picture this: You’ve just whipped up a healthy meal of quinoa, roasted veggies and salmon for dinner and you’re about to pile food onto your plate. What do you reach for first? Probably the quinoa, right? Then the salmon, then, lastly, the veggies. No more though: Here, a dietitian explains how putting your plate together in this order is throwing your portion sizes completely out of whack, which can lead to weight gain — even when the meal itself is a healthy one. [Self] Read more »
Three’s the number for this workout. Complete three rounds of each set of three exercises, then move on to the next. You’ve got five sets of exercises to get through total. (Note: The number of reps decreases as you get through the workout, so adjust your weights accordingly.) And if you feel your abs shaking, that’s the idea: Your abs — along with your arms and legs, too — should really feel the burn during this workout. Happy sweating, folks! Read more »
• If you are oh-so-tired of planks, try this no-equipment, standing ab exercise that will give you the burn of a plank, minus the sore forearms. Bonus: You can do it anywhere you are, so long as you don’t mind getting a few “Uhhhh, what the heck is that person doing?” stares. [POPSUGAR Fitness] Read more »
Warm weather is here, guys! Which means it’s time to ditch the sweaters and bulky clothes and break out your summer wardrobe. And because it doesn’t look like the trend is going anywhere anytime soon, that means the crop tops are comin’ out. So to help you get crop-top ready, we went on the hunt for some classes around Philly that zone in on your core muscles and are guaranteed to help you get your abs in tip-top shape.
• This ab workout is planking meets yoga flow. To wit: It’s called the Plank Flow. Rather than just holding a plain ol’ plank for minutes on end (boooring), you flow from side plank to reverse plank to regular plank to whatever other variations you can think of, changing plank position every five to 10 seconds. The end result? A killer ab workout that can be done whenever and wherever as long as you have a few minutes to spare. [Men’s Health]