When climber听Beth Rodden was a child, she asked her mom why she听chose to walk, instead of run, with her friends. One of her mother鈥檚 friends laughed听and said, 鈥淲hen you have kids, you鈥檒l understand. It鈥檚 just not appropriate anymore.鈥� Rodden recounted the memory on last August, next to a photo of herself in wet running shorts. Her six-year-old son, Theo, had asked what happened. 鈥淢om鈥檚 pelvic floor never fully recovered after having you, so I pee when I run,鈥� she told him.

The challenges of returning to sports after childbirth go far beyond finding the time and energy as a new mom. When Rodden had Theo, she figured she鈥檇 bounce back quickly. After all, her body had already carried her through an illustrious athletic career that included the first free ascent of on Yosemite鈥檚 El Cap with Tommy Caldwell and the first ascent of (5.14c), one of the hardest crack climbs in the world, a feat which wasn鈥檛 repeated听for ten听years. But her return to sports called for more patience than she expected.

鈥淏eing a professional athlete, I just wanted to go back to normal after giving birth, but my body changed a lot,鈥� she says. 鈥淭hat was a huge shift for me to understand and accept.鈥�

She experienced cystocele, also known as , where the bladder drops from its normal position in the pelvis and pushes on the vagina, as defined by the听Mayo Clinic. Then听she dealt with mastitis infections and difficulty nursing. When she returned to climbing around nine months postpartum, Rodden听discovered she had diastasis recti, or split听abs. These听conditions are surprisingly common听postpartum.听听that upward听of 60 percent of pregnancies lead to听some degree of diastasis recti. Pelvic-organ prolapse affects nearly 听of pregnant people, and the prevalence of听听occurs听in听33 percent of women.

The Pregnant Body

鈥淚 wish every single person who goes through a pregnancy, whether they deliver or not, could automatically see a pelvic-floor specialist and have听physical therapy,鈥� says , a doctor of physical therapy and the founder of Boulder Physiolab in Boulder, Colorado. 鈥淚n an ideal world, you鈥檇 have a whole team鈥攁n OBGYN, a听physical therapist, a psychologist, a nutritionist, childcare support鈥攖o help manage these major physiological and life changes.鈥�

The body undergoes three broad categories of change during pregnancy and childbirth:听hormonal, physical, and postural, Haas explains.

From an athlete鈥檚 perspective, an important hormone of听note is relaxin,听which is produced by the ovaries and the placenta. It leads to ligament laxity, particularly in the pelvic area, to accommodate childbirth. That laxity can cause听听where the pelvis and spine meet. But听like most hormones, relaxin circulates in the blood and can affect all ligaments, not just those associated with pregnancy. This can result in听other injuries, says Haas, like plantar fasciitis, which is exacerbated by carrying extra weight. And because relaxin continues to have a strong presence throughout breastfeeding, loose ligaments can persist long after childbirth.

Besides the obvious baby bump and weight gain, the musculoskeletal system undergoes many unseen changes during pregnancy. The pelvic structure loosens so the hips can widen, which can also lead to a听bit of external rotation of the hips, says Haas. Joints become unstable. The ribs expand to make more room for the growing baby. Myofascial tissue, such as the pelvic floor and the abdominal wall, begins to expand听from the inside out. The linea alba, connective tissue that forms the vertical centerline of the six-pack,听begins to thin and separate. 鈥淭hings stretch out,鈥� says Haas, 鈥渁nd they don鈥檛 just bounce back like a rubber band after pregnancy.鈥�听Recovery time will look a little different for everyone.

As the body loosens, shifts, and grows, your posture will adapt to accommodate the physical changes. 鈥淲hen you carry something heavy in front of you, for example, you tend to lean back at the shoulders to counteract that force, which means your head is going to come forward, and then your hips and pelvis are going to go into an anterior pelvic tilt,鈥� says Haas. This strains the muscles through the shoulders and neck, the lower back, and the hips.

These are major changes, and returning to pre-baby athletic performance will take time.听鈥淚f I could give one piece of advice, I鈥檇 say just be patient with yourself and know that it might take you longer to recover, and that鈥檚 fine,鈥� Rodden says.

The Workout

Below, Haas and , a pre- and postnatal and a mother of three, share a progressive postpartum core routine and a suggested for returning to activity.

When you think of core workouts, you might think of crunches or seven-minute abs circuits, which mainly target the superficial abs. But postpartum, you want to avoid any type of forward-flexion-based moves, like crunches, for at least a couple of months, says Ziel. That forward folding and engagement听can stress the pelvic floor and exacerbate diastasis recti. The moves in the next section will help you safely improve strength, stability, and posture before fully returning to any sport. They can also alleviate听lower-back pain, since they encourage your body to return to balance and lessen any听stress in that area.

鈥淎lways start with smaller ranges of motion, and gradually increase that range as you start getting stronger,鈥� says Ziel. 鈥淟isten to your body. If you鈥檙e hurting, peeing your pants, or seeing coning of the belly, those are all signs that your body is saying, 鈥業鈥檓 just not ready yet,鈥欌�� says Ziel. 鈥�Yet is the key word, because you will get there eventually.鈥�

The Moves

Try to fit these in whenever you can throughout the day. 鈥淚鈥檇 rather see you do 10 or 15 minutes on a daily basis than two hourlong sessions a week,鈥� says Ziel.

Pay close attention to posture and mechanics in every movement, rather than high reps and additional load. It鈥檚 always better to do fewer听high-quality reps than more sloppy reps. And be sure to check in with your doctor before increasing your intensity and volume of activity after pregnancy.

Aim for one to three sets per move in each time block, two to three times per week, but don鈥檛 worry if they鈥檙e not all back to back or even on the same day.

Up to听Two Weeks Postpartum:

Deep Breathing

What it does: Pregnancy stretches the abdominal wall, pushes the diaphragm from its normal position, and changes your breathing patterns. 鈥淥ver the first couple of weeks postpartum, it鈥檚 important to relearn how to breathe and get the cardiovascular-diaphragmatic system back on track,鈥� says Haas. Deep breathing also calms the sympathetic nervous system and relieves stress.

How to do it: Slowly breathe in through your nose for a count of three to four seconds, hold your breath听for three to four seconds, then slowly exhale for another three to four seconds. Repeat. You can do this lying down, sitting, or standing, anytime throughout the day.听

Volume: Aim for at least a few minutes each session听and a total of 10 to 15 minutes per day.

Pelvic Tilt to Hip Roll听

What it does: Activates the pelvic floor and other deep core muscles to prepare them for more challenging exercises in the weeks to come. 鈥� are my initial go-tos听to wake up the core,鈥� says Ziel. 鈥淭hese are very gentle. I look at them more as movements than exercises.鈥�

How to do a pelvic tilt:听Lie听on your back, with your knees bent and your feet flat on the floor. Inhale deeply,听letting听your pelvis tilt forward and arching your lower back a little. Then exhale completely as you tilt back your pelvis, flattening听your lower back against the floor. Hold the tension for a second or two. Then inhale once again, allowing your pelvis to tilt forward, and repeat.

How to do a hip roll:听When you鈥檙e comfortable with the pelvic tilt, it鈥檚 time to add another step. From the same starting position, exhale and tilt back your pelvis, then squeeze your glutes and hamstrings to slowly raise your hips, peeling up one vertebra at a time. At the top, inhale and hold your breath a few seconds, then exhale and slowly roll back down one vertebra at a time. At the bottom, inhale and relax the back of your legs to allow your pelvis to tilt forward. Repeat.

Volume: Aim to perform each movement for 30 seconds to one minute.

Standing Cat-Cow Pose

What it does: Increases听mobility in the spine to improve posture,听along with a gentle activation of the core muscles.

How to do it: Do this just like you would on the floor for classic yoga flow, but standing with your hands on a table, or kneeling on the floor听for balance. Inhale as you听slowly lean your head back, letting your tummy protrude forward听and bringing in听your tailbone to curve your spine backwards. Then exhale as you tuck your tailbone under, letting your head relax forward听and arching your spine. Continue alternating back and forth.

Volume: Aim for 30 seconds to a minute.

Two to Four Weeks Postpartum (with Your Doctor鈥檚 Approval):

Hip Bridge听

What it does: Strengthens the core muscles and posterior chain (the lower back, glutes, and hamstrings) through an isometric hold. This move听also gently stretches the hip flexors.

How to do it: Lie on your back,听with your feet flat on the floor and听hip width apart. Engage your core, and squeeze your glutes as you press down through your heels to lift your hips off the floor. Continue rising until your thighs are in line with your torso, then hold the position.

Volume: Aim to hold the position听for 30 seconds.

Bird Dog听

What it does: Strengthens the core, lower back, and glutes while training cross-body stability.听

How to do it: Start in a tabletop position, with your hands below your shoulders, your knees below your hips, and your spine neutral. Slowly lift and extend your opposite arm and leg until they are parallel to the floor (being mindful not to curve your spine or rotate your hips), and pause for a couple of seconds. Then bring your raised arm and leg back in to touch your elbow to your knee beneath your torso, and pause again. Extend them out once again, and repeat. Keep your hips level and your back flat throughout the movement. (Imagine you have a bowl of water on your lower back and don鈥檛 want to spill it.)

Volume: Aim for听10 to 15 reps on each side. Rest for 30 seconds or longer, if needed, between sides.

Single-Leg Lower听

What it does: Strengthens the abdominal muscles safely, without forward flexion or extension, along with the hip flexors.

How to do it: Lie on your back, bring your legs up into a tabletop position, then straighten them vertically toward the ceiling,听above your hips. Engage your core to press your lower back against the floor. Then inhale as you slowly lower one leg toward the floor and exhale as you lift it back to vertical. Repeat on the other side, and continue alternating legs each rep. Start with a small range of motion, and gradually increase that range until you can lower your legs to just above the floor without arching your back. If your back begins to arch at any point, decrease the range of motion听or do the exercise with your knees bent to 90 degrees.

Volume: Aim for听10 to 15 reps on each side.

Four to Six Weeks Postpartum:

Modified (Wall) Plank Slide听

What it does: Primarily strengthens the听transverse abdominis, the deepest ab muscles, through an isometric hold.听

How to do it: Place your hands shoulder width apart on a wall or countertop. Engage your core, then walk back your feet as far as you鈥檙e comfortable (the farther they are, the more difficult the move). Hold your body in a rigid, straight line from your head to your heels. Then slowly press up with your toes and lower yourself,听as you would for听a听calf or heel raise, which helps with core activation, says Ziel. Continue rocking forward and backward in the plank position for the duration. Focus on your breath.

听Volume: Aim to hold for 30 seconds to a minute.

Kneeling Side Reach听

What it does: Strengthens the transverse abdominis,听the obliques, and the听glutei听medii听(stabilizer muscles at the back of the hip) through a modified side plank, with very gentle flexion and extension of the spine.听

How to do it: Start in a modified听side plank, with your hand planted on the floor below your shoulder, your arm straight, and your bottom knee bent to 90 degrees and听below your hip. Engage your听core, press your shoulder away from your ear, and lengthen your spine. Then raise your free leg out to the side and your free arm toward the ceiling, like a starfish. This is the starting position. If it feels challenging enough, stay here and hold for 30 seconds or longer.

If you feel comfortable, add the reach component to the exercise: inhale, gently reach backward with your free leg and arm, and curve your spine. Then exhale and gently round your spine forward as you bring in your elbow and your knee to tap each other. Inhale to reverse the movement, and repeat.

Volume: Either hold for 30 seconds to a minute or complete five to ten reps听on each side

Double-Leg Lower

What it does: A harder progression听from the single-leg lower, this move continues to safely strengthen the abdominal muscles and hip flexors without flexion or extension.

How to do it: Perform the leg lowers as described above听but with both legs at the same time. Once again, start with a smaller range of motion and gradually progress until you can lower your legs to just above the floor without arching your lower back. Keep your core engaged, and really focus on pressing your back into the floor throughout the movement.

Volume: Aim for听10 to 15 reps.

Six to Eight Weeks Postpartum:

Forearm Plank听

What it does: Builds strength and stability in the deep core muscles (transverse abdominis) through an isometric hold.

How to do it: From a kneeling position, place your forearms on the floor and shoulder width apart, with your elbows directly below your shoulders. Extend your legs behind you, with your feet together and your toes tucked under, so that your body forms a straight line from your heels to your head. Keep your core engaged and your back flat鈥攏o sagging, arching, or rotating the hips鈥攁nd head up so your neck is in line with your spine.听Hold this position until you begin to shake or break form.

Volume: Aim to hold this plank for 30 seconds to one minute or until your form begins to break. If you lose form in less than a minute, begin with multiple shorter holds (such as six reps of 15-second holds, with 15 to 30 seconds of rest between each), and work your way up to a minute.

Side Plank

What it does: Strengthens the core, with an emphasis on听the obliques, through an isometric hold.听

How to do it: Starting on your side, plant one hand on the ground directly below your shoulders, keeping your arm straight. Extend your legs, and stagger your feet heel to toe. Then lift your hips until your body forms a straight line from your feet to your head. Raise your free hand toward the ceiling, and hold this position. Repeat on the other side. Keep your hips vertical and level (don鈥檛 let them lift or sag).

If the full side plank is too challenging at this point, try it with your lower knee on the floor instead of your foot. You can also do this with a bent elbow and your forearm on the floor.

Volume:听Aim to hold for 30 seconds on each side.

Single-Leg Straight-Leg Deadlift (Runner鈥檚 Deadlift)

What it does: Activates the entire core for balance and stability without flexion or extension, while strengthening the hamstrings and the glutes through a functional movement pattern.

How to do it: Stand on one leg, with a slight bend in your knee. Engage your core, hinge forward at your hips, and lower your torso toward the floor as you lift your free leg behind you. Continue until your upper body and raised leg鈥攚hich should be on one plane鈥攁re parallel to the floor (or as far as you can lower yourself without losing form or knee control). Then reverse the movement for one repetition. Move slowly and in control. Keep your hips level (aim the toes of your raised foot at the floor) and your back flat throughout the movement.

Start with your body weight only and a smaller range of motion. Once you can perform this听exercise with proper form, gradually increase the range of motion and make it harder by holding a weight in your hand on the side of the grounded leg.听

Volume: Aim for听10 to 15 reps on each leg.

The post A Guide to Regaining Core Strength Postpartum appeared first on 国产吃瓜黑料 Online.

鈥淵ou can鈥檛 fire a cannon from a canoe,鈥� said the late Canadian strength coach and author Charles Poliquin. In other words, it doesn鈥檛 matter how strong you are if you don鈥檛 have a solid base to produce and transfer power. Stability must precede force production, he explained, and that stability comes from the core.

Core musculature is much more than the abs, it鈥檚 everything around the torso, front and back, superficial and deep. That includes the transverse abdominis, one of the deepest abdominal muscles, which wraps around the lower torso like a girdle.听The TA stabilizes the hips and the spine, and creates a sturdy foundation to transfer force between the lower and the upper body. Strengthening it will make you more resilient to injury and can alleviate听. But it can be hard to train.

鈥淭he transverse abdominis is not an easy muscle for most people to fire because it鈥檚 so deep and it doesn鈥檛 move anything,鈥� says听, climber,听coach, and author of听Training for the Uphill Athlete. With exercises like crunches, it鈥檚 easy to see the six-pack at work and feel the burn, which might be part of the appeal. But the transverse abdominis is an anti-movement muscle鈥攚hen you flex it, it keeps the core rigid so it doesn鈥檛 bend or twist. Which is why听the humble plank, an isometric hold, is the single most effective training exercise for it.

This versatile, do-anywhere, bodyweight move听is endlessly modifiable. The below list of variations, organized from听easiest to most difficult,听is far from exhaustive, but these will offer听you plenty of options to challenge yourself with over the years.

The Plank Variations

Choose a few plank variations with different target muscles to mix into your strength or core routines. Aim for two to three sets of 30-second to one-minute holds (per side, when applicable). Once you can hold a plank variation for more than a minute with good form, either progress to a more difficult variation or add resistance with a weight vest. Try them on a flat palm (easier) or a fist (harder because it demands more wrist stability).

Focus on form and a straight spinal position. Stop as soon as your form breaks (your hips sag, tilt, or raise, for example) since you鈥檒l begin compensating with other muscle groups,听increasing the risk of injury. Body position is often hard to sense, so plank in front of a mirror or with a friend who can watch to make sure you鈥檙e in line.

Modified Forearm Plank (Knee Plank)

What it does: Engages the same muscle groups as a full forearm plank (below), but with a shorter lever length, which decreases the difficulty. This is a great starting place if you鈥檙e coming back from an injury or extended time away from physical activity.

How to do it: Start on all fours. Place your forearms parallel to each other on the floor, with your elbows directly below your shoulders. Gently walk back your knees until your torso and upper legs form a straight line from your knees to your shoulders. Engage your core and your glutes to hold this position. Keep your neck in line with your spine, and your hips level and square鈥攏o arching, sagging, or tilting.

Forearm Plank

What it does: Builds strength and stability in core muscles, including the back and deep layers like the transverse abdominis, through an isometric hold.

How to do it: Kneel and place your forearms shoulder-width apart on the floor, with your elbows below your shoulders. Extend both legs directly behind you with your feet together and your toes tucked under so that your body forms a straight line from your heels to your head. Keep your core engaged, your back flat (no听sagging, arching, or tilting the hips), and your head up so that your neck is in line with your spine. Hold this position.

Front Plank

What it does: This variation is similar to the forearm plank, but requires more shoulder, arm, and wrist stability, especially if you do it on your fists instead of your palms. It鈥檚 also a great launching point for more challenging variations.

How to do it: Place your hands听directly below your shoulders听on the floor,听with your arms straight. Extend both legs directly behind you with your feet together and your toes tucked under so that your body forms a straight line from your heels to your head. Keep your core engaged, back flat, hips level, and neck in line with your spine. Hold this position.

Side Plank (Low)

What it does: Strengthens the core with an emphasis on听the obliques.

How to do it: Start on your side with your bottom forearm on the floor and elbow bent to 90 degrees, directly below your shoulder. Straighten your legs and either stack or stagger your feet heel to toe (staggering will make it easier to balance). Then lift your hips until your body forms a straight line from your heels to your head. Raise your free arm vertically toward the ceiling. Hold this position, then repeat on the other side.

Side Plank (High)

What it does: Strengthens the core with an emphasis on听the obliques. This builds more shoulder, arm, and wrist strength than the low version.

How to do it: Start on your side with your arm straight and your hand directly below your shoulder. Straighten your legs and either stack or stagger your feet heel to toe. Then lift your hips until your body forms a straight line from your heels to your head. Raise your free arm vertically toward the ceiling. Hold this position, then repeat on the other side.

To make it harder and also increase shoulder activation, hold a dumbbell in your upper hand. Slowly bring the weight down to touch the floor next to your supporting hand, raise it again, and repeat.

Glute Side Plank

What it does: Primarily targets the obliques and the听gluteus medius (a stabilizer muscle at the back of the hip).

How to do it: Start in a low side plank position on your forearm (described above), but with your bottom knee bent to 90 degrees (this generates better glute activation on both sides). Engage your core and lift your hips so that your torso forms a straight line. Keep your hips level and square. Then raise your upper leg as high as you can. Keep the upper leg straight and imagine driving your bottom knee into the floor. Hold this position, then repeat on the other side.

Copenhagen Plank

What it does: Targets the same muscle groups as a side plank (above) while firing up the hip adductors (inner thigh).

How to do it: Lie on your side with your upper foot elevated on a bench, chair, or coffee table. Your lower foot should float freely below without touching or weighting anything. If the bench is short, place your forearm on the floor, with your elbow directly below your shoulder. If the bench is tall, place your hand on the floor below your shoulder and keep your supporting arm straight. The idea here is to choose the arm position that will keep your body as close to horizontal as possible. Then lift your hips to enter a side plank. Your body should form a straight line from your feet through your hips and up to your shoulders. Hold this position, then repeat on the other side.

This one is easy to overdo, which can stress the hip adductors. If it feels too difficult, you can make it easier by positioning the bench farther up your leg, closer to your torso, which reduces the leverage. Modify as necessary.

Clockwork Plank

What it does: By removing one point of ground contact, this variation challenges core stability and increases the difficulty of听a standard front plant. It鈥檚 also an easier progression to longer-duration three-point planks.

How to do it: Start in a front plank (described above), with your arms straight and your hands directly below your shoulders. Place your feet one to two feet apart. Maintain a rigid body position from your head to your heels. Then raise one arm straight in front of you, without rotating your shoulders or hips, and hold for five to ten seconds. Return to all fours, then lift the other arm for five to ten seconds, followed by a leg, then the other leg, and so on. Continue alternating between all four limbs, holding each in the air for five to ten seconds, for the duration of the plank variation.

Three-Point Plank (Leg Raise)

What it does: Increases the difficulty of the clockwork plank, which alternates between limbs.

How to do it: Start in a front plank with your feet one to two feet apart. Maintain a rigid body position from your head to your heels. Then raise one leg as high as you can without rotating your shoulders or hips. Hold this position for the duration of the plank, then repeat with the other leg raised.

Side-Kick Plank

What it does: When you swing your raised leg out to the side, it acts as a lever that wants to rotate your hips, so your core must work harder for asymmetrical anti-rotational stability.

How to do it: Perform a three-point plank with a raised leg, as described above, but swing one leg out to the side as far as you can (keep it straight and parallel to the floor), for the duration of the plank. Repeat on the other side.

Three-Point Plank (Arm Raise)

What it does: Increases the difficulty of听the clockwork plank variation, which alternates between limbs. Most will find the three-point plank with an arm raised more difficult than a leg raised, since it places more stress on the supporting arm.

How to do it: Start in a front plank with your feet one to two feet apart. Maintain a rigid body position from your head to your heels. Then raise one arm straight in front of you, without rotating your shoulders or hips. Hold this position, then repeat with the other arm raised.

Two-Point Plank

What it does: Strengthens the entire core, and trains anti-rotational stability and cross-body coordination.

How to do it: Start in a front plank with your feet one to two feet apart. Maintain a rigid body position from your head to your heels. Then raise your opposite arm and leg simultaneously, as high as you can without rotating your shoulders or hips. Keep your core and glutes engaged to avoid hip sag. Hold this position, then repeat with the other arm and leg raised.

Make it harder by bending your supporting arm into a half push-up.

Knee-to-Elbow Plank

What it does: Introduces a little core flexion and extension into a two-point plank, while training cross-body coordination and control.

How to do it: Start in a two-point plank, as described above. Once you鈥檙e stable with good form, slowly draw in your raised leg and raised arm to gently tap your knee with your elbow beneath your chest. Reverse the movement back to a two-point plank position. Repeat continuously for the duration of the plank variation, then do it again with the opposite arm and leg raised. Focus on form and slow, controlled movement.

Swimmer Plank

What it does: Increases the stability demand and difficulty of a two-point plank, while training focus and coordination.

How to do it: Start in a two-point plank, as described above. Once you鈥檙e stable with good form, slowly draw your raised knee up to the elbow of your supporting arm while you simultaneously bring your raised arm down along your side (keep it straight). Slowly reverse the movement back to a two-point plank position. Repeat continuously for the duration of the plank variation, then do it again with the opposite arm and leg raised. Focus on form and slow and controlled movement.

Iron-Cross Plank

What it does: Trains long lines of lateral tension through the arms as well as compressive chest strength.

How to do it: Start in a front plank then slowly walk out your hands to the sides into an iron cross-like position until your body hovers just above the floor, or as far as you can with good form. Hold this position. Maintain a rigid body position from your head to your heels.

Mega Plank

What it does: Trains full-body strength and stability through long lines of tension, from the toes to the fingertips, in an extended body position鈥攐ne of the most important core exercises for rock climbers.

How to do it: Start in a front plank, then slowly walk out your hands in front of you until your body hovers just above the floor, or as far as you can go with good form. Maintain a rigid body position from your head to your heels for this plank variation.

Follow Along

For an in-depth look at some of these movements, and to learn how to incorporate them into a circuit of your own, check out the video below.

The post 16 Plank Variations to Strengthen Your Core appeared first on 国产吃瓜黑料 Online.

Muscular power鈥攖he product of force and velocity鈥攊s one of the most important fitness qualities, but it鈥檚听often misunderstood and neglected, explains , a human-performance specialist for Red Bull (and ski racer听Lindsey Vonn鈥檚 personal trainer up until her retirement).听Developing muscular power听is more nuanced than regular听strength training, but that doesn鈥檛 mean you should leave it out of your routine.听If you鈥檙e not already training upper-body power, don鈥檛 sell yourself short. Round out your routine with these moves, recommended by Bunt.听

How to Train Power

There鈥檚 a spectrum between force and velocity: on one end, there鈥檚 pure force, like isometric exercises where speed is negligible, such as听a front plank听or one-rep max lifts; on the other end, there鈥檚 pure speed, movements听like听sprinting or jumping. 鈥淲hen we train power, the goal is to generate as much force as possible in the least amount of time,鈥� Bunt听says.

The crux is to fine-tune the balance between these two components to optimize power. To make it even more complicated, different exercise methods and听, calculated as a percentage of an individual鈥檚 one-repetition maximum (1RM), target different areas along the force-velocity curve. (For a more thorough explanation of this concept, check out this earlier story.)

For everyday athletes, however, there鈥檚 no need to get bogged down with the details, Bunt says. 鈥淭he absolute most important part of this training is the intent to move with maximal effort and as quickly as possible,鈥� he says. Think of power training more like cooking,听rather than an exact science. Aim for the right measurements, but rest assured, if you鈥檙e a little off on this or that, as long as you have all the ingredients and put in the effort, you鈥檙e going to see results.听

The Workout听

Bunt splits power training into two main categories: force-bias exercises (more resistance, slower) and velocity-bias exercises (less resistance, faster). The best way to program power work is to split these into separate training sessions that are听two to four days apart from one another, he says, but it鈥檚 also reasonable to combine both categories in a single session, with reduced volume (eliminate one set from each exercise, and choose only one force-bias exercise per session, which should be done last). Either way, aim to target power two to three days per week.

You鈥檒l want to become听familiar with the concept of your 1RM, or the greatest amount of weight you can lift in a specific move. For example, if the heaviest medicine ball you can use for a single rotational throw is 30 pounds, and Bunt recommends you use between 10 and 60 percent of your 1RM, that means you鈥檒l want to opt for somewhere between 3听and 18 pounds.

Perform these moves at the beginning of your workout session, right after the warmup. 鈥淵ou want to be as fresh as possible,鈥� says Bunt, 鈥渂ecause if you have any fatigue, you鈥檙e not going to be able to produce the highest power you can, and therefore won鈥檛 stimulate the adaptations to push your potential.鈥�

The rep ranges are low so you can keep the quality as high as possible. Rest for as long as you need to fully recover between sets. 鈥淭he second you start performing submaximal reps, you鈥檙e not developing power,鈥� says Bunt. 鈥淭he key is to perform these moves with maximal quality and intention.鈥�

Tools You鈥檒l Need:听

• Box or bench
• Pull-up bar
• Resistance band
• Medicine ball

The Moves

Plyo Push-Up Progression (Velocity-Bias Power)

What it does: Trains velocity-bias power in the chest, triceps, shoulders, and back muscles, while engaging the core for stability.

How to do it: Start with the first exercise in the progression below. Even though this听might feel easy from a strength-building perspective, the purpose is to train velocity-bias power, and for that, you need to move as fast as possible while maintaining good form. If the resistance is too high, you鈥檒l swing toward strength-bias power, which we鈥檒l target later on. Progress to the next level once you can complete all four sets with a consistent pace and good form.

Incline Plyo Push-Up (Easiest): Assume a听standard push-up position, with your hands on an elevated surface, such as a plyo box or a bench (the higher, the easier). Start with your arms straight, your hands below your shoulders, and your body in a rigid plank from heels to head. Then bend your elbows, keeping them tight along your sides听to rapidly lower yourself until your chest is about an inch or two from the bench. Immediately push up听with explosive effort听to fully extend your arms and launch your hands off the bench. Land with soft elbows, and drop directly into the next rep. Maintain a consistent pace and a rigid plank throughout the movement.

Plyo Push-Up (Harder): Perform the exercise as described above, but with your hands and feet at the same level on the floor. Clap at the apex of the push-up for an added challenge.

In-Out Plyo Push-Up (Most Difficult): Begin in a standard push-up position on the floor, with your hands shoulder width apart and your feet together, or no more than 12 inches apart. Bend your elbows to rapidly lower until your chest is about an inch or two from the floor, then explosively push up to launch your hands and your feet off the floor. In the air, move your hands and听feet out to the sides (around 6听to 12 inches), landing with soft elbows in this winder stance. Immediately drop into the next rep, push back up, and in the air return to the narrower position. Continue alternating between the standard and wide positions each rep. Maintain a consistent pace and a rigid plank throughout the movement.

Load: Bodyweight.

Volume: Two to four sets of five to six reps. Rest for a minute or two between sets.

What it does: Develops rotational velocity-bias power in the core, with emphasis on the听oblique muscles.

How to do it: Hold a medicine ball with both hands, and stand perpendicular to a wall, between three and six feet away (the closer you are, the easier). Enter an athletic stance, extend your arms in front of you at chest height, then rapidly rotate your torso to throw the ball into the wall. Catch it on the rebound, reverse the movement, and repeat. Complete all reps on one side, then switch to the other.

Load: 10 to 60 percent of your 1RM.

Volume: Two to four sets of five to six reps on听each side. Rest for a minute or two between sets.

What it does: Trains forward-flexion velocity-bias power in the core, with emphasis on the abs.

How to do it: Lie on your back on the floor in a standard sit-up position, with your knees bent and your feet flat on the floor. Have a partner stand a short distance from your feet to catch the ball. If you don鈥檛 have a partner, you can bounce the ball off a wall, but be prepared for a quick rebound. Hold the medicine ball in both hands, and extend your arms overhead so that the ball rests on the floor above your head. Then sit up quickly and throw the ball to your partner, keeping听your arms overhead. Your partner should immediately return the ball. Catch it, reverse the movement, and repeat. Once you get the hang of it, have your partner toss the ball off-center to either side to train lateral core stability.听

Load: 10 to 60 percent of your 1RM.

Volume: Two to four sets of five to six reps. Rest for a minute or two between sets.

Assisted Pull-Up (Velocity-Bias Power)

What it does: Trains velocity-bias power in the upper body, primarily targeting the lats and the biceps, as well as the forearms, shoulders, upper back, and core.

How to do it: 听a resistance band to the center of a pull-up bar, and place a knee or foot in the bottom loop to take some of the load off your arms. Grip the pull-up bar with your hands shoulder width apart, palms facing away. Hang with straight arms and engaged shoulders. Then, as fast as you can,听pull up until your chin is over your hands. Pause for a second, then slowly lower back to straight arms. Repeat. Keep your core and shoulders engaged and your body still throughout the movement (i.e., no swinging or kipping to cheat).

Load: 10 to 60 percent of your 1RM. When calculating your 1RM for pull-ups, remember to include your bodyweight as well as any additional load. (So if a 150-pound woman鈥檚听1RM for a pull-up is her bodyweight plus a 50-pound plate, the ideal weight range for this exercise would be between 20 and 120 pounds, meaning she should still opt to use a resistance band to alleviate the load.)听Choose the appropriate type听of resistance band for assistance, and even double up听if necessary. Progress the exercise by switching to lighter bands.

Volume: Two to four sets of five to eight reps. Rest for a minute or two between sets.

Pull-Up or Weighted Pull-Up (Force-Bias Power)

What it does: Trains force-bias power in the upper body, primarily targeting the lats and the biceps, as well as the forearms, shoulders, upper back, and core.

How to do it: Grip the pull-up bar with your hands shoulder width apart, palms facing away. Hang with straight arms and engaged shoulders. Then, as fast as you can,听pull up until your chin is over your hands. Pause for a second, then slowly lower back to straight arms. Repeat. Keep your core and shoulders engaged听and your body still throughout the movement (no swinging or kipping to cheat).

Load: 50 to 70 percent of your 1RM. Wear a weighted vest or a loaded backpack, or hang weights off a climbing harness to achieve the appropriate level of resistance. Progress the exercise by increasing the load.

Volume: Two to four sets of two to six reps. Rest for a minute or two between sets.

Box-Drop Plyo Push-Up (Force-Bias Power)

What it does: Trains force-bias power in the chest, triceps, shoulders, back, and core. The elevated hand position increases the eccentric force when you drop into a push-up.

How to do it: Place two Pilates steps, four-to-eight-inch plyo boxes, or stacks of textbooks on the floor slightly wider than your shoulder width. Start in a听standard push-up position, as described above, with your hands on the steps or boxes. Then drop into a push-up on the floor between the boxes, with your elbows tight along your sides. Rapidly lower yourself until your upper arms are parallel to the floor, then immediately and explosively push up,听landing your hands on the boxes, back in the starting position. Repeat.听

Load: Start with bodyweight. If that feels too easy, wear a weighted vest.听

Volume: Two to four sets of five to six reps. Rest for a minute or two between sets.

The post 6 Simple Moves to Boost Your Upper-Body Power appeared first on 国产吃瓜黑料 Online.

Despite the burn you feel in your quads after a long day in the mountains, skiing isn鈥檛 all in the legs.听鈥淔or anyone who鈥檚 inspired to get stronger and more aggressive on skis,听working on your core strength is the place to start,鈥� says professional big-mountain skier听.

When you ski, you want your legs to be able to work separately from your upper body, like when听mogul skiers dart听their skis around bumps while their torsos calmly float down the fall line. A strong core鈥攚hich is your whole trunk听(front, side, and back)鈥攊s the foundation of this movement, from initiating the turn to transitioning into the next. It provides a base to transfer power between the upper and lower body听and gives you the stability to move swiftly and stay upright in unpredictable terrain.

If you haven鈥檛 been following听, he鈥檚 a training fiend. The 28-year-old puts in four to five days per week, he says, and is active every single day. 鈥淪ometimes I鈥檒l do core as a standalone workout if I鈥檓 really trying to get the whole thing involved,鈥� he says.听鈥淏ut most of the time I鈥檒l incorporate it into my warmup and the end of strength workouts.鈥�

Collinson sees core training as three-dimensional: 鈥淚 look at how I can hit the front, the sides, and the back, and I鈥檒l rotate through exercises for each area.鈥� This ten-move circuit, which can be done with little or no equipment, not only targets the core in its entirety听but also strengthens the glutes, hamstrings, and hip adductors. And it听isn鈥檛 just for skiers. Anyone who plays in the mountains, from professional athletes to weekend warriors, can benefit from a stronger听core.

The Moves

Complete this workout as a circuit, ideally moving from one exercise to the next without rest in between. Take a short break between exercises if needed. Start with one round, and run through it again听if you鈥檙e feeling good. Begin with a quick warmup to get the blood flowing: a light jog or ten听minutes of jumping rope听(30 seconds on, 30 seconds off), followed by some听dynamic stretches.

Front Plank Progression

What It Does: Primarily strengthens the deep core muscles听and engages the other core muscles, glutes, quads, and shoulders for stability.

How to Do It: Start with a 60-second forearm plank for the first round to serve as a warmup. Then, if you鈥檙e able, increase the challenge with a harder variation the second time through.

Forearm Plank (Easiest):听Start in听a kneeling position, and place your forearms on the floor shoulder-width apart, with your elbows directly below your shoulders. Extend your legs backward, feet together and toes tucked under, so that your body forms a straight line from your heels to your head. Keep your back flat鈥攏o sagging, arching, or rotating the hips鈥攁nd your head extended so that your neck is in line with your spine. Maintain this form for the duration of the hold.

Three-Point Plank:听Start in a听push-up position, with your arms straight and hands directly below your shoulders. Place your feet one to two feet apart. (The farther apart they are, the easier this will be.)听Maintain a rigid plank from your head to your heels. Then raise one arm, without rotating your shoulders or hips, and hold for ten seconds. Return to the starting position, and lift the other arm for ten听seconds, followed by a leg, then the other leg, and so on. Continue alternating between all four limbs, holding each in the air for ten seconds听for the duration of the plank.

Two-Point Plank (Most Difficult):听Start in a push-up position, as you would for the three-point plank, but this time raise your opposite arm and leg simultaneously. Hold steady, without rotating your shoulders or hips, for 30 seconds. Repeat with the opposite hand-leg combo lifted.

Volume: Hold for 60 seconds. Once you can hit a minute with perfect form, increase the challenge by progressing to a more difficult variation.

Glute Side Plank

What It Does: Primarily targets听the obliques and听the gluteus medius听(a stabilizer muscle at the back of the hip).

How to Do It: Start in a side plank position on your forearm, with your elbow bent and directly below your shoulder听and your bottom knee bent to 90 degrees. (This position generates better glute activation on both sides, Collinson says.)听Engage your core and lift your hips so that your torso forms a straight line. Keep your hips level and square. Then raise your upper leg as high as you can. Keep the upper leg straight and imagine driving your bottom knee into the floor. Hold this position for 60 seconds, then repeat on the other side.

Volume: 60听seconds each side.

Elevated Glute Bridge

What It Does: Primarily strengthens the glutes, hamstrings, and lower back.

How to Do It: Lie on your back with your heels elevated on a bench or chair. Raise your hips until you鈥檙e in full extension, squeeze your glutes, and engage your core. Imagine pulling your belly button toward your spine. Hold this position for 60 seconds. Keep your hips level, square, and in a straight line with your thighs and torso. If this variation听feels too difficult, keep your feet on the ground. If it feels too easy, lift one foot and hold the bridge on only one leg. Repeat on the other side.

Volume: 60 seconds (each leg, if applicable).

Six Inches

What It Does: Primarily targets the deep core muscles听and the hip flexors.

How to Do It: Lie flat on your back with your legs together and straight out in front of you. Place your arms alongside your body for balance and support. Start with your feet six inches off the floor. Raise your legs until they are vertical and directly over your hips. Then lift your hips off the floor. (It鈥檚 a subtle yet difficult motion.) Slowly lower your hips and reverse the movement until your feet are back to six inches above the floor鈥攄on鈥檛 let them touch. Repeat. Keep your legs straight, chin tucked, and lower back pressed firmly against the floor throughout the exercise.

For an easier variation, hold your legs straight and feet six inches off the floor, as described above, but bend your knees as you raise your legs to vertical. Slowly reverse the movement, and repeat.

Volume: 15 to 20 reps, or move at a steady pace for 60 seconds.

Bosu听Side Crunch

What It Does: Primarily targets the obliques听and the hip adductors.

How to Do It: For this, you鈥檒l need a , a pillow, or a rolled-up towel. Place the prop a leg鈥檚 length away from a wall. Lie on your side, with your hip on the prop and your feet planted against the wall. Stagger your feet heel to toe, with the top foot听in front of听the bottom foot. Press your feet into the wall for leverage and raise your torso into a side crunch, like you鈥檙e arcing a ski turn. Reverse the movement until your torso hovers just above the floor, and repeat. Do not lower to the ground between reps. Move slowly and in control through the full range of motion. Keep your body in the same plane, and keep your hips vertical throughout the movement. (Avoid twisting or leaning to one side.)听For a harder variation, hold your upper foot in the air, parallel to your lower leg and hip-width apart.

Volume: 15 to 20 reps, or move at a steady pace for 60 seconds听on听each side.

Bird Dog Variation

What It Does: Targets the deep core muscles to train strength and stability听and helps improve shoulder and hip mobility.

How to Do It: Start in a tabletop position, with your hands below your shoulders, knees below your hips, and back flat. Then simultaneously lift and extend the opposite arm and leg until they are level and in line with your body. This is the starting position. From here, bring in your raised elbow and knee to touch below your torso, and reverse the movement back to full extension. Now pivot your听arm and leg out to each side until they are perpendicular to your body. (Keep them parallel to the floor.)听Pause for a second or two, and reverse the movement to the starting position. This counts as one repetition. Repeat all reps on one side, then switch to the other. Move slowly and in control. Keep your back flat听and your hips level and square throughout the movement.

Volume: Eight to ten听reps.

Slow Straight-Leg Sit-Up

What It Does: Primarily targets the deep core muscles听and the hip flexors.

How to Do It: Lie on your back听with your legs straight and together. Place your hands alongside your body for support (easiest), on your chest, or interlocked behind your head (hardest). Then sit up slowly鈥攖ake about five seconds to complete the movement鈥攗ntil your torso is vertical. Lower slowly鈥攐ver another听five seconds鈥攗ntil your torso hovers just above听the floor.听Repeat the movement without lowering all the way to the floor between reps.

Volume: Eight to ten听reps.

Hollow Rock

What It Does: Primarily targets the听deep core muscles听and the hip flexors while training total core tension.

How to Do It: Lie flat on your back听with your legs straight and together听and your arms extended overhead. Engage your abs鈥攁gain,听imagine pulling your belly button toward your spine鈥攖o eliminate any gap between your lower back and the floor. Then raise your arms and legs so that your body forms a shallow U-shape. Hold this position and gently rock forward and backward for 60 seconds. If this is too hard, eliminate the rocking motion for a static hollow-body hold.

Volume: 60听seconds.

Copenhagen Plank

What It Does: Primarily strengthens听the obliques and听the hip adductors (inner thigh).

How to Do It: Lie on your side听with your upper foot on a bench, chair, or coffee table. Your lower foot should float freely below without touching or weighting anything. If the bench is short, place your forearm on the floor, with your elbow directly below your shoulder, bent to 90 degrees. If the bench is tall, place your hand on the floor below your shoulder听and keep your arm straight. The idea here is to choose the arm position that will keep your body horizontal听or as close as possible. Then lift your hips to enter a side plank. Your body should form a straight line from your feet through your hips and up to your shoulders. Hold this position for 60 seconds, then repeat on the other side.

This one is easy to overdo, which can听stress the hip adductors, Collinson says. If it feels too difficult, you can make it easier by positioning the bench closer to you. That way, the inside of your lower leg or thigh will rest on the support, rather than your foot, which reduces听the leverage.

Volume: 60听seconds each side.

Broomstick Pass-Through

What It Does: Strengthens the core through all three phases of muscle contraction鈥攃oncentric (raising, or shortening under load), eccentric (lowering, or elongating under load), and isometric (static hold).

How to Do It: Grasp a broomstick with your hands shoulder-width apart, and start in a hollow-body hold, described above, with your arms extended overhead. Sit up as you simultaneously bring your knees to your chest. Pass the broomstick over your feet, and slowly reverse the movement back into the hollow-body hold position, now with your arms extended forward and the broomstick beneath your legs, down by your butt.听Pause for a few seconds, then tuck up again, pass the broomstick back over your feet, and reverse the movement to the starting position. This counts as one rep鈥攄ouble whammy! Move slowly and in control. Keep your chin tucked, core engaged, and lower back pressed firmly against the floor throughout the movement.

Volume: 12听to 15 reps.

The post This 10-Move Core Workout Will Kick Your Ass appeared first on 国产吃瓜黑料 Online.

Nordic skiing is one of the world鈥檚 toughest outdoor sports. It requires extreme cardiovascular fitness, endurance, full-body muscular strength, speed, and coordination鈥攐ften in harsh winter conditions. So听when the Olympic gold medalist announced in May that she was going to lead a on Instagram for everyone stuck training at home, we knew we were in for it.

Her unique sliding core circuit progressively builds in difficulty through听six exercises over eight minutes, all of which use听socks on a slippery surface. 鈥淲e鈥檙e all busy, so it鈥檚 meant to be short and sweet鈥攕omething you can sneak in at the end of your run or climbing session听or whenever you have the time,鈥� she says. 鈥淏ut it turns out eight minutes can be really challenging.鈥�

This workout is designed to fire up deeper layers of muscle to train anti-rotational stability, coordination between opposing limbs, and overall functional strength. These qualities are not only essential for Nordies听but anyone who wants to move fast, stay upright, and play outside in unpredictable terrain.

You can do this workout without any tools, but to get the most out of it, don听a pair of thick socks and head to听a slippery surface, like wood or tile floors. A yoga mat also comes in handy to cushion your knees and elbows. If your space has听carpeting, you can use paper plates or Frisbees in lieu听of socks. A polyester tarp on a hard, flat surface also works in a pinch.

Complete the following moves听as a nonstop circuit, rotating听from one exercise to the next in the given order, with no rest in between. Aim to do each move for one minute. Add it to a full-body workout, or cycle through it听two to three times for听stand-alone core training.

Proper form is crucial to target the correct muscle groups. If you鈥檙e not able to maintain good form and a steady pace throughout the duration, take a short rest between each exercise. If that鈥檚 still too difficult, break each movement into two 30-second sets with a quick rest in the middle.

The Moves

High Plank Hand Slides

What they do: Work your听core muscles with increasing leverage to build strength and stability.

How to do them: Kneel on the center of a yoga mat, perpendicular to its length, and place the socks on the floor in front of you. Put your palms on top of the socks, and move them to directly below your shoulders, with straight arms. Lift your feet off the floor and hold your body in a rigid half-plank, with a straight line from your knees to your head. This is the starting position. From here, slide your right hand forward around 12 inches, then your left hand. Then slide back the right hand, followed by the left. Repeat continuously for one minute.

The farther you slide your hands, the harder it gets. Go as far as you can while maintaining a strong plank position鈥攏o lifting, sagging, or rotating the hips鈥攁nd keep your core engaged throughout the movement. Think of pulling your belly button toward your spine. If this feels too difficult and you鈥檙e not able to hold good form, try sliding one hand at a time听out and back, and alternate between sides. To take听the challenge even further, try it in a full plank position.

Offset Push-Up Hand Slides

What they do: Strengthen your听entire core, shoulders, triceps, and chest.

How to do them: Stay on your knees, with your hands on the socks. Then slide one hand forward, keeping that听arm straight, as you bend the opposite elbow to lower into an offset push-up. On the bent arm, keep your elbow tracking backward along your ribs to better target the triceps. Lower yourself until your chest is an inch or two from the floor (or as far as you can with good form). Then reverse the movement to the starting position: push up with your bent arm as you slide the other back. Repeat with the opposite arm sliding forward, and continue alternating sides for one minute. If this is too easy, do it in a full听push-up position, with your knees off the floor.

Alternating Side Plank with Cross-Body Leg Slide

What it does: Strengthens your听core, with an emphasis on the obliques (lateral core muscles).

How to do it: Now听switch things听up. Put your feet on the socks, and start in a standard push-up position, with your hands on the yoga mat, your body perpendicular to the mat. From here, slide your left foot forward as you draw your left knee toward the mat听then slide that听foot across your body (under your torso)听and extend that听leg to听the opposite side, perpendicular to your body. Next, raise your right hand toward the ceiling, and rotate into a side plank. Pause for a second, and reverse the movement to the starting push-up position. Repeat in the opposite direction. Continue alternating sides for one minute. Move slowly and in control. Keep your core tight throughout the movement to prevent your hips from sagging or lifting.

Power Point with Knee-to-Elbow Slide

What it does: Strengthens your听core and enhances neuromuscular听connection and coordination between opposing limbs.

How to do it: Stay in the push-up position described above, with your feet on the socks. Without rotating your shoulders or your hips, raise your right arm and aim it straight in front of you, in line with your body. (If this is too difficult, keep both hands on the floor for this exercise, and skip the arm movement.)听Then slide your left foot forward and draw your knee toward the center of your chest while simultaneously bringing your听raised arm back听to gently tap your knee with your elbow. Slowly reverse the movement to the three-point plank position (holding your raised arm in the air the entire time). Repeat continuously for one minute. Keep your hips and shoulders level, and maintain a rigid plank throughout the movement.

Do this only on one side for now. We鈥檒l come back for the other shortly.

Low Side Plank with Knee-to-Elbow Slide

What it does: Primarily targets the obliques and enhances neuromuscular connection and coordination between opposing limbs.

How to do it: Lower onto your left forearm, and raise your right hand toward the ceiling to enter a low side plank. Stagger your feet heel to toe, with the right-side (upper) foot in front of the left-side (lower) foot鈥攂oth still on the socks. Keep your hips square and centered so that your body forms a straight line from your head to your feet. This is the starting position. From here, slide up the lower听foot, bringing听that听knee toward your chest as you simultaneously drop听your raised elbow down to gently tap your knee. Slowly reverse the movement to the starting position, and repeat continuously for one minute. Maintain a rigid plank throughout the movement. Like before, do this only on one side for now.

Next, roll back to the high plank, and repeat the Power Point with Knee-to-Elbow Slide on the opposite side for one minute. Then repeat the Low Side Plank with Knee-to-Elbow Slide on the opposite side for one minute.

Pike Slides

What they听do: Strengthen your听core, with an emphasis on the abs and hip flexors, while improving hip and hamstring mobility.

How to do them: Start in a low plank position, with your forearms on the floor and your elbows directly underneath your shoulders. Keep your hips level and your body in a straight line from heels to head. Then, without rounding your back or bending your knees (i.e., only hinge at the hips), slide your feet toward your elbows. Move slowly and in control鈥攖he movement should be generated by your core, not your legs鈥攁nd only go as far as you can while maintaining good form. Reverse the movement back to the plank position. Repeat continuously for one minute.

The post Jessie Diggins’s Killer 8-Minute Core Workout appeared first on 国产吃瓜黑料 Online.

Stability balls鈥攁lso known as exercise, fitness, or Swiss balls鈥攁re a听home-gym staple. But听more often than not, they听end up sitting useless in the corner听of spare rooms, deflated in closets, or becoming repurposed听as听desk chairs. As gyms remain closed or open at reduced capacity,听now is the perfect time to finally put this tool听to use.

We asked Kathleen Stabler, a fully certified听 instructor and the owner of in Albuquerque, New Mexico, to create a core-centric, full-body stability ball workout for outdoor and endurance athletes. Do this routine two to three times per week,听completing听the exercises in order. 鈥淩eally pay attention to form to make the most out of these moves,鈥� Stabler says. 鈥淎s with all of my workouts, this one is a lot harder than it looks.鈥�

Stability听balls typically come in five diameters of ten-centimeter increments, ranging from 45 centimeters听(18 inches) to 85 centimeters听(34 inches). As a general rule, when you sit on the ball, with your feet on the floor, you want your knees to be bent to 90 degrees. 鈥淚t鈥檚 important to have the right-size ball,鈥� Stabler notes, 鈥渂ut since we鈥檙e in the middle of a pandemic, this workout can be done with whatever you have handy.鈥�

The Warm-Up

Complete five rounds of this mini circuit, with no rest between exercises or sets. Gradually increase your speed and intensity each time through, and try to improve your efficiency and agility in the up-and-down transitions between听movements.

• Bear crawl: 50 feet forward, then 50 feet backward.

• Run: 50 feet forward, then 50 feet backward. (You may need to go outside for this one.)

The Moves

Squat Circles

What they听do: Warm听up the big leg muscles (quads, glutes, and hamstrings) that will be used throughout the workout, activate听the core, and increase听mobility in the torso and pelvis.

How to do them: Stand in front of the exercise ball, facing away from it, with your feet shoulder-width apart. Engage your core, then squat (see:听how to squat properly) until your hips touch the edge of the ball. Partially weight the ball, but keep your feet grounded, your core strong, and your glutes engaged. Then work your hips in clockwise circles,听completing听a full range of motion as wide as you can go with good form.听Alternate听between clockwise and counterclockwise directions each rep.

Volume: Two听to three听sets of ten听repetitions听in听each direction.

Shoulder Fly and Snow Angels

What they do: Strengthen听the chest, shoulders, upper back, core, and glutes听and improve听mobility in the shoulders.

How to do them: This exercise pairs two arm movements, one on a vertical plane and the other on a horizontal plane. Lie on your back, with your head and shoulders supported by the ball, your knees bent, and your feet flat on the floor. Engage your core and glutes to hold up your hips, with听your thighs and torso听forming a straight line听parallel to the floor. Start with your arms extended above you, with a slight bend in the elbows and your听palms together听and centered over your chest. Lower听your arms out to the sides until they鈥檙e parallel to the floor. Then pivot your arms overhead, parallel to the floor, like you鈥檙e doing a snow angel or you鈥檙e Da Vinci鈥檚听.听Go as far as your shoulder mobility allows, which might be different between sides, says Stabler. Reverse each movement back to the starting position for one repetition. Hold water bottles or free weights to make it harder.

Volume: Three听sets of seven听reps for听each movement.

Single-Leg Straight-Leg Deadlift

What it does: Strengthens the hamstrings, glutes, and听core while training balance.

How to do it: Hold the ball overhead, and squeeze it between the palms of your hands to engage your shoulders and upper back. If the ball is too big for you, hold it in front of your chest. Stand on one leg, with a slight bend in your knee. Square your hips, engage your core, then slowly hinge forward at the hips, lifting your free leg behind you until your torso and leg are parallel to the floor (or go as far as you can with good form). Reverse the movement for one repetition. Keep your hips level,听your raised foot pointed toward the floor,听and your back straight throughout the movement. Focus on leg control and balance.

Volume: Four听sets of six听reps听on each leg.听Complete all reps on one side, then switch to the other. Since you鈥檙e resting one leg while you鈥檙e using the other, there鈥檚 no need to rest between sets.

Eccentric Squats

What they do: Strengthen听the quads, glutes, hamstrings, calves, and core by emphasizing the eccentric phase of the movement (lowering). They also engage听the shoulders and upper-back muscles.

How to do them: Hold the ball four to six inches in front of your chest, squeezing听it between your palms. Stand with your feet shoulder-width apart or slightly wider. Hold your chest and head high, pull your shoulders back and down, and keep your spine stacked in a neutral position. Then bend your knees and hinge forward at the hips to lower into a squat for听three seconds. Stop when your thighs are roughly parallel to the floor (or as low as you can go with good form), and hold this low position for another three seconds. Then engage your glutes, and push through your heels to stand. Keep the ball steady throughout the movement.

Volume: Four听sets of twelve听reps.

Crunches

What they do: Strengthen听the abs.

How to do them: Lie on your back on the ball, with your knees bent and your feet flat on the floor听shoulder-width apart. Place your hands behind your head to support your neck, with your elbows out wide. Adjust your position so that your hips are on the edge of the ball, with your lower back supported. Then engage your core, and sit up partway. Slowly reverse the movement to the starting position for one repetition.

Volume: Four听sets of twelve听reps.

Russian Twists

What they do: Strengthen听the core muscles, with an emphasis on the obliques.

How to do them: Begin from the same starting position as the crunches above, but clasp your hands together or hold a weight (such as a kettlebell or听a gallon jug of water) above your chest. Then twist your torso and arms to one side. Rotate your shoulders to follow your hands, and resist any movement in your hips and legs. Reverse the movement back to center, then twist to the other side. Continue rotating side to side, moving slowly and in control. For an extra challenge, lift the opposite foot for each rep: for example, if you twist to the right, lift the left foot.

Volume: Four听sets of six听reps听per side.

Knee Tuck plus Push-Up Ladder

What it does: Strengthens the core, chest, triceps, shoulders, and back muscles.

How to do it: This exercise combines two movements. Start in a standard push-up position, with your arms straight, your hands below your shoulders, and your feet together on top of the exercise ball (or place your shins on the ball听to make it easier). Hold your body in a rigid plank from your heels to your head. Then tuck your knees into your chest as you roll the ball forward. Reverse the movement back to the starting position. Then complete a full push-up. Begin with one knee tuck听followed by one push-up, then do two knee tucks and two push-ups, three knee tucks and three push-ups,听all the way up to ten听reps in a row for each movement. Keep your core and back engaged throughout.

Volume: One听to ten听rep ladders of听each movement. If this is too difficult, break it up into two听sets of one听to five听ladders, with one听to two听minutes of rest between sets.

Get-Up Sit-Up

How to do it: Lie on your back on the floor, with your knees bent and your feet flat. Hold the ball with straight arms over your chest in a bench-press position. Then sit up, simultaneously lifting the ball overhead听in one fluid motion. Slowly reverse the movement back to the starting position for one repetition.

Volume: 30 reps (or break it into three听sets of ten听reps, with one minute of rest between sets). Do more听if you鈥檙e psyched.

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The world of online workouts听can be a strange place鈥攕ome YouTube accounts inexplicably become virtual diaries for trainers (鈥溾��) or can听feel more harmful than helpful (think:听jumping into a heavy weight training video without any instruction).

But there鈥檚 a simple听reason many channels and influencers have follower counts in the millions: it鈥檚 a lot easier to work out when you don鈥檛 have to come up with the moves and routine yourself. And in the midst of a pandemic听that has nearly the entire country on lockdown, working out with the help of a digital trainer听is the closest most of us听can get to our regular fitness routines.

There is a seemingly endless array of free online videos and apps听promising to get you in the best听possible听shape, and it can be tricky to determine听which ones are worth your time. So, over the course of seven weeks, I down-dogged through yoga classes, sweated through HIIT workouts, and grunted through bare-bones weight training sequences to test 24 of the most popular programs and bring you a verdict. These five听programs came out听on top, thanks to knowledgeable instructors, easy-to-follow and well-produced videos, and a variety of workout types.听My journey began before the pandemic hit, so I did plenty of experimentation at my local gym. But with some basic equipment, you can do most of them at home: some call for weights, bands, and mats, and others only require a little space.

Bring the Barre and Pilates Studio Home

You may have to scroll past some non-workout content on the听 YouTube channel (unless you are genuinely interested in a video of the trainer explaining听how cheap bikinis compare to expensive ones), but these low-impact workouts are good for strength and mobility听and don鈥檛 require any equipment. Certified Pilates and group fitness instructor听听leads听classes similar to what you鈥檇 encounter in a barre or Pilates studio. There are听听for those who want continuity, like听 or听, and there鈥檚 a wide selection of 脿听la carte听full-body and area-specific routines, which run听from five to 30 minutes long. I tried听, which included 100 donkey kicks on each leg, and I almost had to be forklifted out of the gym.听Ho does a good job of describing each workout ahead of time听and offers recommendations for household items you can use in place of equipment, like a stack of books instead of weights for an ab workout. If you are braver than I am, you鈥檒l love the workouts that are set to听popular songs.听I tried to do a part-ab workout, part-dance routine to听 鈥淪enorita鈥澨齛t a crowded gym. I听ultimately decided if I busted out Ho鈥檚 鈥渟exy legs鈥� move, I would scar everyone around me for life.

For a Simple, Bare-Bones Workout

is the opposite of a Shawn Mendes鈥搃nspired dance workout. The channel is run by personal trainers听Daniel and Kelli Segars听and is ideal for听anyone who wants a no-frills, in-and-out workout. Some HIIT and full-body routines are around an hour and meant听to be done on their own,听while others are around ten听minutes and target spots like your abs or arms. The trainers don鈥檛 outline the exercises beforehand, which could be disorienting for beginners, though they do provide modifications for difficult moves. A timer in the upper right corner counts down each video, and there鈥檚 no music or aesthetically pleasing background to offer a distraction. I did three workouts in my studio apartment鈥�,听 just听.听Each video was to the point and efficient, which I appreciated, although I did end up streaming music on my phone to drown out the sound of my wheezing.

Find a Yoga Practice for Every Mood

Certified yoga teacher Adriene Mishler has been streaming yoga videos on her YouTube platform听 since 2012听and has more than 7 million followers鈥攎ore than almost any听other fitness channel on the site. Her videos have more than 500 million views听and range from short ten-minute flows to听40-minute classes targeting specific areas like your arms or core. Mishler also has听classes that address certain needs, like and .听I liked Mishler鈥檚 channel because of her clear instruction, high-quality presentation, and personable nature. Also听because her dog, Benji, makes an appearance in most videos. In addition to regular yoga flows, I听streamed a few of her听, which were a nice way to wind down at the end of the day. Note that听the channel can get kind of kooky鈥攊n 鈥�,鈥� Mishler wears antennae and a turquoise bodysuit. Namaste, earthlings.

If You Want More Variety

is a good option if you听prefer to听work out with a variety of instructors. The YouTube platform often has guest hosts, like celebrity trainer ,听or听. You can experiment with听tabata, dance, barre, yoga, kickboxing, Pilates, and workouts that are muscle-group specific.听(There鈥檚 even a听,听if you鈥檙e feeling bold.)听The videos听range from one-minute challenges to 45-minute dance routines. Most videos have three trainers, with two providing modifications to the moves.听I did two听 and听 in my studio apartment and didn鈥檛 have any issues with space,听though you may want more room if you decide to stream a kickboxing or dance class. The group is also providing free access听to听, an app-based program sans commercials, during the Covid-19 pandemic.

Elevate Your Strength Training

If you have workout equipment at home, try the听听YouTube channel鈥攎any of its workouts use dumbbells, kettlebells, or resistance bands,听although there are some that just use bodyweight.听Like many other platforms, HasFit offers a multitude of workout options like HIIT or tabata, but I chose it for the strength training exercises. Workouts run from around five to 45 minutes, so you can combine a series of听 or just do one long video. Certified personal trainer Joshua Kozak and his wife, Claudia, demonstrate all the moves beforehand. Claudia uses a lighter set of weights to showcase the modified versions, which I found helpful. One warning, though: There are some dorky moments. Joshua refers to his followers as members of the 鈥淗asFit tribe,鈥� and the workout videos are broken up with motivational poster鈥搑eady quotes. (鈥淵ou only succeed as much as you try.鈥� Deep, HasFit.) But ultimately, the workout is worth the cheese factor.

Honorable Mentions

Annie Clarke

While I found the Yoga with Adriene channel to have a wider variety of options, I did like the听 and guided听听offered on听the听听YouTube channel. The London-based yoga teacher鈥檚 presentation feels authentic, though Adriene was more engaging.

Sarah Grace Fitness

This听 features lots of kettlebell and dumbbell workouts that involve moves like snatches and presses. I liked听鈥攐nce I caught up to what was happening. Grace听offers just a quick outline and then dives into a fast-paced workout, which can be hard to follow. But her workout kicked my ass.

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On an expedition to northern , , an alpinist and a听trauma nurse based out of Truckee, California, was stormbound听for nearly the entire trip. Of the 24 days she and her teammates spent in the Raru valley, they climbed just five. The rest of the time,听they waited out rain, snow, hail, and wind in camp. 鈥淲e would try to climb, then would be forced to retreat,鈥� Pfaff says. 鈥淚t would be like听the wall of hate descending upon us鈥攚eather, weather, weather.鈥�

To stave off boredom and maintain her fitness, Pfaff modified a strength routine developed by Steve House, a renowned alpinist and founder of the听听training program, so that she could work out at base camp听sans equipment. The gains were equal parts physical and mental,听Pfaff says. 鈥淲hen you sit for a week, you鈥檙e going to lose fitness. But this allowed me to take control, and be like, OK, I did something, I feel good,鈥� she says.

While Pfaff may not be stuck at听base camp at the moment, she鈥攁nd the rest of the world鈥攈ave put far-flung adventures, gym workouts, and pretty much everything else on pause during the coronavirus pandemic. The workout she developed in India听is now听more useful than ever.

You can easily do Pfaff鈥檚听minimalist strength routine听in your living room or backyard.听Set up stations for each exercise. Use a sleeping pad, yoga mat, or towel as a cushion against the ground, and get creative for weights: rocks, household items like cast-iron听pans听or canned food, and full water bottles all work well. Start with a 15-minute warm-up. (鈥淏risk walking or light jogging will do it,鈥� Pfaff says.) Cycling through all the exercises for two to three sets should take 30 to 45 minutes.

The Moves

Push-Up

What it does: Strengthens the chest, triceps, shoulders, core, and back muscles.

How to do it: Start in a听standard push-up position,听with your arms straight, hands below your shoulders, and feet together. Maintain a rigid plank. Your body should form a straight line from your head to your heels. Bend your elbows backwards along your sides鈥攖his emphasizes the triceps鈥攁nd lower your body until it鈥檚 roughly parallel to the ground. Then push back up to the starting position for one repetition. For more of a challenge, wear a backpack full of heavy objects.

Volume: Three听sets of ten听reps

Kayaker

What it does: Strengthens the deep core muscles and听the obliques through a counterrotational movement.

How to do it: Sit on the ground, with your knees bent to 90 degrees听and your feet lifted a few inches so that your torso and thighs form a V shape. Hold a rock or other heavy object in front of your chest. Slowly lower it to one side and lightly tap the ground. Rotate your shoulders to follow the weight, and resist any movement in your hips and legs. Lift it back to center, and repeat on the other side for one repetition. Remember to breathe, and keep your back straight throughout the movement.

Volume: Three听sets of ten听reps听

Squat Jump

What it does: Strengthens听the quads, glutes,听calves,听hamstrings, and core, while training explosive power in the legs.

How to do it: Start in an athletic stance with your feet shoulder-width apart. Hold your chest and head high, pull your shoulders back and down, and keep your spine stacked in a neutral position. Then听lower into a squat until your thighs are near parallel to the ground (or as low as you can go with good form). Engage your core and glutes, then jump vertically as high as you can. Land softly, immediately lower into another squat, and repeat.

Volume: Three sets of ten听reps

Side Plank with Rotational Reach

What it does: Primarily targets the obliques and shoulders through a rotational core movement.

How to do it: Find a rock you can hold with one hand, or fill a Nalgene with water. Start in a side-plank position, with one hand planted on the ground below your shoulder and your听arm straight. Situate the weight in front of you and in line with your shoulder, about an arm鈥檚 length away from your body. Stack your feet or stagger them for easier balance. Engage your core, and raise your hips so that your body forms a straight line from your feet to your head. Then lift the weight from the ground听with your upper arm and raise it toward the sky. Slowly lower the weight to lightly tap the ground for one repetition. Keep your hips steady (don鈥檛 let them sag) throughout the movement, but allow some rotation in your shoulders and upper body. Squeeze your inner thighs together for added stability.

Volume: Three sets of eight听reps on each side听

Windshield Wiper

What it does: Strengthens the complete core, with a focus on the obliques and rotational control.

How to do it: Lie on your back, with your arms out to either side, palms down for support. Raise your legs straight up, with your feet and knees together so that your legs are听perpendicular to the ground, or keep your knees bent to 90 degrees to make it easier. From this centered position, slowly rotate your hips to lower your legs to one side until your feet or knees听almost touch the ground, then reverse the movement back to center and repeat on听the other side for one repetition. Continue swinging your legs back and forth, slowly and in control. Press down with your hands to keep your shoulders and back flat on the ground. Wear heavy boots, or squeeze a rock between your feet (be careful听that you听don鈥檛 drop it on yourself!) to make it harder.

Volume: Three sets of ten听reps

Spider-Man Plank

What it does: Targets the deep core muscles听and engages the obliques, glutes, quads, and shoulders.

How to do it: Start in a low-plank position, with your forearms on the ground听shoulder-width apart听and your elbows directly below your shoulders. Your body should form a straight line from your heels to your head. Keep your back flat鈥攏o sagging, arching, or rotating the hips鈥攁nd your head up so your neck is in line with your spine. Hold this position, then lift one foot听and slowly bring your knee out to the side and up to touch the back of your arm. Reverse the movement to the starting plank position for one repetition. Repeat on the other side, alternating sides each rep. Maintain proper plank form throughout the movement.

Volume: Three sets of ten听reps on each side

Step-Up听

What it does: Strengthens the quads, glutes, hamstrings, and calves. This is one of the best exercises to mimic uphill听movement.

How to do it: Find a sturdy object with a flat surface that is midshin to just below the knee in height, such as a boulder, stump, bench, or chair. Step up with your听right foot, then your听left (the leading leg should do all the work). Step down with your听left foot, then your听right. Complete all reps leading with the same foot, then switch and repeat, leading with the other. Keep your torso upright and your hips and shoulders level throughout the movement. Be mindful that your knees don鈥檛 collapse inward, since that pattern is correlated with听knee pain. For an extra challenge, wear a loaded backpack.

Volume: Three sets of ten听reps on each side

Pull-Up

What it does: Strengthens the upper body, including the lats, biceps, forearms,听shoulders, and听core.

How to do it: Find a weight-bearing handhold, such as a pull-up bar, portable hang board, rafter, beam, or tree branch. Grip the object or edge, with your hands shoulder-width apart, palms facing away from your body. Hang with straight arms, and engage your shoulder blades to protect your shoulder joints. Slowly pull up听until your chin is over your hands, then lower back to the starting position for one repetition. Relax your neck, and bring your shoulders away from your听ears. Keep your back engaged and your body as still as possible throughout the movement. Wear a loaded backpack to make it harder.听

Volume: Three sets of your maximum number of reps. If you can comfortably do ten, consider adding weight.

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Humans are meant to move. Unfortunately, sedentary behavior is an unavoidable consequence of modern-day life. Extended time in a chair can lead to all kinds of negative outcomes: it鈥檚 hard on your hip flexors and your spine, and it weakens your core and your glutes. Plus, studies have linked long periods of sitting听to a听听and a shorter life span.

The best fix would be to move more during the day, but that鈥檚 not always possible. The next-best solution is to stretch and strengthen the affected muscles, says听, a North Carolina鈥揵ased endurance-sports coach and the听author of听 and听.听You鈥檒l want to start by releasing the tightness that鈥檚 developed in your back, shoulders, chest, and core, and then听activate and strengthen those muscles, she says.

Below, Rountree shares her favorite moves to target听the muscles affected by sitting. She recommends doing them at least once a day. The first five exercises听can be done anywhere, while听the remaining five require floor space and props,听like a yoga block, yoga mat, or foam roller. Do what you can on the fly, even if that鈥檚 just one or two moves every half-hour while you work. The whole routine听should take 10 to 15 minutes.

As for intensity, remember:听you鈥檝e been sitting still. Your heart rate听is low, your muscles are cold and stiff. These stretches should be gentle and feel good. 鈥淥nly go to the point where it feels kind of interesting, where you can breathe completely naturally, even deeply,鈥� Rountree says. 鈥淭his is supposed to be a treat, not a chore.鈥�

Focus on your听breath鈥攕low inhales, slow exhales. 鈥淭hat鈥檚 the secret ingredient here, because it can help you relax and refocus,鈥� she says. 鈥淒o it all with attention to breath.鈥�

The Moves

Desk-Chair Lunge

What it does: Stretches the hip flexors and quads.

How to do it: Stand in front of a non-rolling desk chair, lift one leg, and place your shin on the seat. Carefully hop your other foot forward to enter听a lunge stance. On the forward leg, your knee should be directly above your ankle, not beyond your toes. Pull in your belly and tuck your tailbone down to tilt your pelvis forward, and gently sink your hips to stretch the hip flexors of your back leg. If you feel stable, lift the arm on the side of your back leg听and gently lean toward the opposite side to deepen the stretch through the hip flexors and into听the obliques. Hold for 15 to 30 seconds.

Crescent Lunge to Warrior One听

What they听do: Stretch听the anterior chain from your听quads and hip flexors听through the abs听to your听chest.

How to do them: To get into a crescent lunge, enter a split stance, with your feet pointed forward, your back leg straight (or with a slight bend to focus on the quads over the hip flexors), and your front knee bent over your ankle. Come up onto the ball of your back foot. Drive your trailing hip forward to square your pelvis. Place your palms together, and reach overhead to open your chest and abdomen. Then gently lower your hips further into the lunge. Hold for a few breaths, or 15 to 30 seconds.

To move听into warrior one from crescent,听turn your back foot out to a 45-degree angle, straighten听that听leg, and put your heel down. Re-square your pelvis, continue to reach overhead, and gently sink your hips again to increase the stretch. Hold for a few breaths, or 15 to 30 seconds. Repeat both poses with the opposite leg forward.

If you鈥檙e near a doorframe, you can do both of these听in听the opening.听Place your forearms vertically along the frame, with your elbows bent between 90 and 120 degrees (play with different arm positions to see what feels best). As you sink deeper into the poses, relax your shoulders and puff your chest through the door to stretch the pecs and shoulders.

Posterior Neck Stretch

What it does: Slouching in front of a computer screen causes听your chin to jut forward and the muscles along the back of your听neck to tighten in order to hold your head level. This simple stretch returns length to the back and sides of your neck.

How to do it: Sit or stand upright with your spine straight, shoulders relaxed, and neck centered in a neutral position. Tuck in your chin, and let gravity gently pull your head down听to stretch the back of your neck. Hold this position for 15 to 30 seconds. Lean your ear toward your shoulder, followed by your nose, to target different muscles along the side of your neck. Hold each of these positions for 15 to 30 seconds, then听repeat on the other side.

Torso Stretch

What it does: Lengthens the spine听and stretches the core, including the abs, obliques, and intercostal muscles between your ribs.

How to do it: Sit or stand upright, with your spine straight, your shoulders relaxed, and your neck centered in a neutral position. Interlock your fingers, and stretch your arms overhead, palms toward the ceiling. Take a few deep breaths, then gently lean back to open your chest and target your abs. Hold for a few breaths, return to the center, then lean to one side. Continue to reach toward the ceiling, finding length along the side of your body听from your wrist through your shoulders and obliques to your hip. Hold for a few breaths, then听repeat on the other side.

For the following听floor exercises, start with the two backbends to loosen the front of your body before attempting the others. 鈥淭hese are the prerequisites for moves where you engage the back of your body, because otherwise you鈥檙e just fighting against the tightness that accumulated over your workday,鈥� says Rountree.听

Supported Low Backbend

What it does: Stretches the hip flexors.

How to do it: Lie on your back, with your feet flat on the floor. Lift your hips, and听place a yoga block, foam roller, rolled yoga mat, or folded beach towel听under your pelvis. Position the prop perpendicular to your body and under your glutes so that its upper edge aligns with your iliac crests (the top ridges of your pelvis)听below your low back. Slowly extend your legs to increase the stretch on your听hip flexors.听It鈥檚 OK听if your toes come up, but keep your heels on the floor.听If you need more of a stretch, hug one knee to your chest to better target the opposite hip. Hold, then switch sides. Aim for around 25 breaths, or two to three minutes total.

Supported High Backbend鈥擴pper Back听

What it does: Extends the thoracic spine (upper back) and opens the chest to help correct poor posture.

How to do it: Lie on your back, with your legs straight and the same prop perpendicular under the base of your shoulder blades. Relax and tilt your head back听to open your chest. If you have a tall prop, like a foam roller, interlock your fingers behind your head to support your neck. Otherwise, extend your arms out to the sides in a T shape听with your palms听up, to stretch the front of your shoulders. Move them overhead to form听a Y, or bend your elbows to form a wide or tight W. Experiment with different positions. Hold the stretch for around 25 breaths, or two to three minutes.听

Locust Pose

What it does: Activates the posterior chain along the back of the body to reset your posture and wake up the muscles that were held slack all day, like your glutes and hamstrings. This serves as a good warm-up for deeper backbends, like听the bow pose.

How to do it: Lie flat on your belly, with your arms along your sides,听palms down and thumbs out. This places your shoulders in external rotation鈥攖he opposite direction of the typical deskbound typing position. Reach back with your fingers and point your toes. Press your pubic bone into the floor to tilt back your pelvis. Engage your lower back,听and lift up through the crown of your head to raise your torso and legs off the floor. Hold for five to ten听breaths, then slowly lower your body to the floor.

Play with different arm positions to change the leverage and activation of different muscle groups of the upper back and shoulders. Hold them off the floor and straight out to the sides in a T shape. Move them overhead to form听a Y. Bend your elbows to form a wide or tight W. Do little flutter kicks (without rocking your hips side to side) to bring the hamstrings into play. Chase what feels good.

Half- and Full-Bow Pose

What it does: Activates and strengthens the back muscles听while stretching the quads, hip flexors, abs, chest, and shoulders.

How to do it: To get into the half bow,听lie flat on your belly with your legs together. Bend your right knee, reach your right hand back, and grab your ankle from the outside. If you can鈥檛 reach your foot, loop a towel or jacket around it听and hold the ends. If this feels challenging enough, stay here. If you鈥檙e ready to go deeper into the stretch, slowly kick your foot backward into your hand to lift your chest and thigh off the floor in a half backbend. Raise your free arm straight in front of you听or back along your side like in locust pose. Hold for five to ten听breaths, then slowly lower your body to the floor. Repeat on the other side.

To get into the harder full bow, lie flat on your belly, bend both knees, and sweep both arms back to grab your ankles from the outside. Slowly press your feet against your hands to lift your chest and head off the floor. Continue to kick up and back with your ankles to lift your thighs, and raise your chest even higher. Hold for five to ten听breaths, then slowly lower back to the floor.

Bridge Marches

What it does: Activates and strengthens the glutes, hamstrings, and spinal erectors (lower back), while gently stretching the hip flexors and the back of the neck. If your neck isn鈥檛 happy with this, stop,听and听talk to your physical therapist.

How to do it: Lie on your back, with your knees bent and your feet flat on the floor. Place your arms at your sides, palms down. Engage your abs to flatten the natural curve of your lower back. Squeeze your butt, back, and hamstrings, press down through your feet, and lift your hips until your torso and thighs form a straight line. Hold this position. If this is challenging enough, stay here. Otherwise, without tilting or sagging your pelvis, shift your weight onto one foot听and lift the opposite just barely off the floor. Pause for a second, return the raised foot to the floor, then repeat with the other leg. Maintain control and a level pelvis throughout the movement. Continue marching in place for 30 seconds, then slowly lower your hips back to the ground. The subtler you make this, the tougher it feels.

The post A 10-Minute Stretching Routine to Counteract Sitting appeared first on 国产吃瓜黑料 Online.

Since the novel coronavirus听was first reported in December, entire countries, like Italy and Germany, have gone on lockdown, and certain U.S. cities, like San Francisco, have听issued shelter-in-place orders. Major races around the world听have been听canceled, and many听businesses are closing their doors to prevent the spread of the disease,听including climbing gyms and chains like 听and .

But even during a pandemic, exercise is beneficial for your physical and mental health. Keeping up daily moderate movement, whether in the form of stretching, cardio, or strength exercises, can also help maintain your immune system. Below is a selection of our听favorite workouts that you can do right in your living room. Some听require minimal听equipment, like resistance bands, kettlebells, or a jump rope, and others require nothing but some space.听We鈥檙e all spending a lot of time in our own heads right now, and听taking the energy to get back into your body, even for 15听minutes, is well worth it.

Complete听Workouts

These routines听will hit all the major muscle groups with minimal or no equipment.

The 15-Minute Body-Weight Workout You Can Do Anywhere

Take a midday break to complete this 15-minute circuit, which听combines strength training, cardio, and endurance. You鈥檒l get a total-body workout without听weights鈥攁ll you need is a place to move around.

The Definitive 10-Step Guide to Building a Do-Anything Core

A strong core supports your spine and is critical to any activity, whether you鈥檙e听climbing, sitting at a desk, or running. These ten core moves will help build a stronger trunk, develop increased endurance, and reduce your risk of injury.

The Ultimate Full-Body Resistance-Band Workout

While you take some time away from the gym, consider using the no-fuss equipment you have at home to stay in shape, like听resistance bands. Small but mighty, it听adds challenge to simple moves like push-ups and squats.

10 Resistance-Band Exercises for Stronger Legs

Looking for a way to strengthen your legs without heavy gym equipment? These resistance-band exercises, best performed in a circuit, will work every muscle in your lower body.

Targeted Moves and Exercises听

Spend some time improving your form on these key moves. Your body will thank you.

Learn听to Do a Perfect Lunge

You can do a lunge anywhere: across your driveway, down your hallway, or in your bedroom. Though they鈥檙e pretty simple, 鈥嬧�嬧�嬧��you don鈥檛 want to lunge with poor form, which can lead to lower-back and knee injuries. Take a look at some of the most common mistakes and how to correct them to make sure your lunge is in top shape.

14 Types of Push-Ups鈥攁nd How They Help You

Push-ups are the ultimate no-excuses workout; all you need is the ground beneath your feet. As we spend more time indoors these days, consider adding the tried-and-true push-up to your workout regimen to efficiently target your听arms, abs, and pecs. These variations challenge different muscle groups and will keep听things interesting until you鈥檙e back in the gym.

How to Squat Properly

Correct听squat form听can take a while to perfect. This sequence of moves, which teaches you proper alignment and gradually builds mobility, is听a safe and听easy way to progress. If you have weights around, great, but body-weight squats go a long way, too.

7听Exercises to Stretch and Strengthen Your Calf Muscles

Strong calves are critical for endurance runners, skiers, climbers, and anyone who practices high-impact sports.听Do听these seven exercises听at home to encourage mobility and strength in the lower legs and ankles.听Some of these moves require equipment, like a听jump rope, light weight, or resistance band.

Stretching Routines

No matter where you stand听on the performance benefits of stretching, taking 15听minutes to bend and breathe is good for your mental health and mobility.

The Best Stretches for Runners

Going for a run is one of the best ways to avoid crowded, public spaces like the gym while still getting your听cardio听in.听These nine stretches听efficiently听target all muscle groups in the legs, like glutes and quads, as well as the sometimes-overlooked muscles like those in the shoulders and chest. No equipment is required, but these stretches are best performed after a run, when your blood is flowing.

6 Daily Exercises to Boost Mobility and Balance

Time away from the gym may give you the chance to focus on exercises that make you a more well-rounded athlete. Try these moves daily to increase your flexibility. For one move, all you need is a mat听and a foam roller.

8 Neck and Shoulder Stretches to Relieve Pain

The stress of adjusting to a new daily schedule (and processing the news) could exacerbate any neck and shoulder tension you normally feel. These stretches target those muscles to ease tension. Try them after a workout session or mixed into a yoga routine.

A Beginner鈥檚 Guide to Yoga

Whether you are just starting听yoga or are a lifelong yogi, these moves听will help you wind down, focus your mind, and challenge your body in a new way if you鈥檙e feeling stressed or sore. No equipment is required, though having a yoga mat will make your practice more comfortable.

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