Exercise & Fitness

The 10 Best Arm Exercises You Can Do at Home

If sculpted arms and shoulders top your “Most Wanted” list, we’ve got good news. You don’t need a biceps curl machine or cable rope to get a good arm workout at home — you can build sleeve-busting muscle with minimal equipment. “Just grab a set of dumbbells, equally weighted objects, or a set of resistance bands to get an effective arm workout at home,” says Katie Mumford, NASM-CPT. In some cases, you can even use just your body weight. Here are 10 effective arm exercises to get you started. Swap a few of them into your next upper body workout to fast track your results. Targets: Shoulders Step one foot on the center of a resistance band and step the other foot back. Grip one end of the resistance band in each hand next to your shoulders, palms facing forward. This is the starting position. Keeping your core engaged, back flat, and chest up, press your hands overhead until your arms are straight. Pause, then reverse the movement to return to the starting position.  Targets: Shoulders Stand with your feet hip-width...

February 28, 2024Exercise & Fitness, Resistance Bands0 Comments
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Side Crow Pose in Yoga

Sharing tips on how to get a side crow pose!   Hi friends! How are you? I hope you’re enjoying the morning so far! I’m getting in a quick workout and then getting to work here.. our floors are being replaced and that means we have to move everything downstairs. It’s a mess, but will be amazing when it’s done! For today, let’s talk about yoga things. Yoga has been something that has felt consistently good to me for many years. I can’t believe I started practicing 20 years ago!! I’ve loved my yoga journey, especially yoga teacher training. It’s taught me a lot about patience, presence, and grace. Sometimes a yoga practice feels amazing, and other times, it feels incredibly difficult and challenging. One of my favorite arm balances: side crow! In today’s post, I thought I’d do a little how-to for this post if it’s something you’re working on. Exploring different yoga poses not only diversifies your practice but also builds physical strength in various parts of your body. The Side Crow Pose, also known as Parsva Bakasana or the ‘twisted crow pose’, is a powerful arm-balancing posture that not only strengthens your...

February 28, 2024Exercise & Fitness, Yoga, , , , 0 Comments
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Hamstring Curls: 6 Variations From Basic to Advanced

Whether your fitness goals are performance-related or more about how you look in a pair of jeans, get ready to meet your new favorite strength move: hamstring curls. Located south of your glutes, your hamstrings are a powerful (yet often overlooked) muscle group that helps bend your knees, extend (straighten) your hips, and rotate your legs. The hamstrings come into play during functional activities, like walking and climbing stairs, and can be strengthened with compound movements, like the squat and deadlift. But incorporating hamstring exercises into your resistance training can amplify your results and provide more targeted benefits related to lower-body strength and power, injury prevention, and aesthetics (read: a shapelier butt). Below are six different hamstring curl variations you can do without a machine, ranging from beginner-friendly banded leg curls to a more advanced bodyweight hamstring curl. To perform each isolation exercise correctly, you’ll need access to an exercise mat, resistance band, dumbbell, stability ball, bench or chair, and gliders.

1. Standing Hamstring Curl

Difficulty level: easy to moderate This...

February 21, 2024Exercise & Fitness, Resistance Bands, , , 0 Comments
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7 Best Bodyweight Chest Exercises You Can Do Anywhere

To develop a killer physique and a strong, functional upper body, it’s important to train your chest. Your pecs play a role in everyday tasks, like carrying heavy things, pushing open doors, getting up off the ground, and even sitting up straighter. Fortunately, you can build your chest muscles — not to mention your triceps, shoulders, and core — with a few simple bodyweight chest exercises. All you need for these seven push-up variations is your body weight, a bit of floor space, and an elevated surface like a chair or exercise ball. Assume a high-plank position with your feet together, arms straight, hands about shoulder width, and your body straight from head to heels. Engage your glutes and core to lock your body into position. Keeping your elbows tucked toward your sides, lower your torso until your chest is within a few inches of the floor. Pause, then push yourself back up to the starting position. Assume a high-plank position with your feet together, arms straight, hands about shoulder width, and your body straight from head to heels. Engage your glutes and core to lock your body...

February 15, 2024Exercise & Fitness0 Comments
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5 Best Lat Exercises to Build a Stronger, Broader Back

On the quest for a V-shaped torso? You’re probably already focusing on building your chest and shoulders. Makes sense — they’re the muscles you see in the mirror every day. But don’t ignore the chiseled rear view that lat exercises can build. Your latissimus dorsi (aka “the lats”) are the broadest back muscles (you have one on either side of your spine), and targeting them can help give you a broad-shouldered, slim-waisted, fitness model physique. Even if bodybuilder aesthetics aren’t your priority, it’s still worth your time to incorporate lat exercises into your workouts. “Strong lats are essential to having a strong core, which is critical to maintaining good posture, lowering your risk of back pain, enhancing athletic performance, and increasing total-body strength, power, and stability,” explains Trevor Thieme, CSCS. The following moves are some of the best lat exercises you can perform. While they aren’t your only options for targeting your lats and sculpting a V-shaped upper body, none do it more effectively. Secure a bar in a Smith machine or power rack at waist height, and lie on the floor underneath it. Grab the bar...

February 12, 2024Exercise & Fitness, , 0 Comments
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