5 Oblique Exercises to Sculpt Your Abs

[caption id="attachment_65258" align="alignnone" width="620"] Photo: Pond5[/caption] Chances are the center of your midsection gets a little more love than the rest. Both men and women are guilty of skipping oblique exercises to focus on what’s front and center: your rectus abdominal muscles, aka the “six-pack.” However, exercising your obliques (located on either side of the abdomen between your hip flexors and your lats), will translate to a sleeker midsection — not to mention a stronger, more stabilized core. So if tighter abs are on your wish list, it’s time to address the obliques. “Sports that involve any sort of twisting or balance control call on your obliques for strength and stability,” says Matthew Wert, M.D, an Orthopedic Surgeon and Director of Sports Medicine at New York Methodist Hospital. These key stabilizing muscles are also directly tied to your powerhouse. "They help athletes balance and are recruited in many sport-specific movements that allow the extremities to connect your power through your core,” adds Wert. Think of your core as a tall building and your obliques as the strong, concrete pillars holding it up. Weak obliques equal a weak core foundation. By increasing oblique and abdominal strength, you will keep your “building” from falling down. You’ll also become more explosive (without putting on unwanted added muscle bulk), Wert says, and address mobility issues, too. Game on! RELATED: 7 No-Crunch Exercises for Six-Pack Abs

The Best Oblique Exercises for a Hard Core Workout

1. Bird Dog Crunches

How to: Start on all fours, placing your hands flat on the ground directly beneath your shoulders, and your knees beneath your hips with a flat back position (a). Engage your core and drive your right arm straight out from your shoulder, while your left leg drives straight back from your hip, keeping both parallel to the floor throughout the “reach” portion of this movement (b). Squeeze your right arm and left leg back to the original starting position and hold for second before starting the second rep (c). Repeat this movement for 10 reps without setting your right arm or left leg on the ground. Then switch to the left arm/right leg combo. Complete 3-4 sets of 10 reps on each side with 30 seconds rest between each set. Beginner modification: Reach with only your arm at first. Then as you become more comfortable, reach with just your leg before you graduate to the full movement.

2. Single-Leg Side Plank with Leg Raise

How to: Lie down on your right side, stacking your feet, knees, hips and shoulders over one another in a straight line (a). Prop yourself up on your right elbow and engage your right oblique and hip flexor to maintain this rigid position. Reach your left arm straight up, directly over your shoulder (b). Next, lift your left leg straight up about 6-12 inches, while keeping your foot flexed directly forward. Hold this position for 10-15 seconds, keeping your core rigid while working on “lengthening” your body throughout the entire movement (c). Repeat the same sequence on your left side. Complete 3-4 sets on each side with 30 seconds rest between each set. Beginner Alternative: Try a simple side plank exercise with the top hand placed on your hip. Then work on raising your arm directly above your head. Finally, try and hold your top leg at full extension for a second. Continue to work in this format until you can extend your leg for 10-15 seconds on each side. RELATED: 5 Planks to Sculpt Your Core for Summer

3. Spiderman Crunch

How to: Assume a push-up position, palms planted firmly on the ground. Maintain a straight line from your shoulders to your heels by engaging your core muscles (a). Lift your right leg a couple inches off the ground and bring your right knee towards your right elbow as you lower into a push-up (b). Return your right leg back to the ground as you push yourself back up. Repeat on the left side (c). Alternate legs for 3-4 sets of 10 reps with 30 seconds rest between each set. Beginner Alternative: Start in the push-up position and alternate lifting your feet up off the ground a few inches with a straight leg and hold each rep for a few seconds. As you make progress, start to bend your knee slightly and bring it towards your elbow.

4. Side Plank Swipers

How to: Start by lying on your right side, stacking your feet, knees, hips and shoulders over one another in a straight line (a). Prop yourself up on your right elbow; engage your right oblique and hip flexor to maintain this rigid position; stretch your left arm out past your head so it is in line with your body (b). Keeping your left arm straight, swipe it directly over your body towards your left hip and squeeze your left side as hard as you can while holding for a  second. Your right hip will drop slightly during this contraction phase, but try to keep the hips stacked over one another and off the ground (c). Reach back to the original starting position and repeat for 4 additional reps before switching to your left side (d). Do 3-4 sets of 5 reps per side with 30 seconds rest between each set. Beginner Alternative: Work on a simple side plank hold while contracting the hips towards the floor and back up in a “side crunch.” It's best to try and keep the hips elevated off the floor the whole time then work on the arm extension portion by itself before combining the two into a full contraction. RELATED: 7 Kick-Butt Burpee Variations You’ll Love to Hate

5. Single-Leg Toe Touches

How to: Lie down on your back with your legs flat against the floor and arms extended above your head (a). Lift your left leg up with your foot directly over your hip and a slight knee bend. Try to keep your left leg engaged in this position for the entire movement (b). Tuck your chin towards your chest, reach your right arm towards your left foot by contracting your core and hold for a second (c). Return to the original starting position while keeping your foot and hand elevated off the ground. Repeat for 4 additional reps before switching to your right leg and left arm (d). Complete 3-4 sets of 5 reps per side with 30 seconds rest between sets. Beginner Alternative: Work from the same position on your back, but bend your knee at a 90-degree angle halfway towards your chest. Touch your elbow to the opposite knee. As you become more familiar with this movement, try to progress to the full range of motion by straightening your leg a little more with each workout until your foot is directly over your hip. Originally published July 2015. Updated January 2018. For the best no-equipment workouts you can do at home, head to DailyBurn.com to try it free for 30 days. Read More 5 Pilates Exercises to Strengthen Your Deep Abs 50 Ab Exercises to Score a Stronger Core 5 No-Equipment Back Exercises You Need in Your Life

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43 Minute Upper Body and Cardio Kickboxing Workout (with warm up & cool down)

How to use this upper body strength & cardio kickboxing workout @ https://goo.gl/G7LFM1 New 4 Week Workout Program available @ https://goo.gl/cbcZgq Search home workout programs @ https://goo.gl/lx7PBo 4 Week Meal Plan built by registered dietitians @ https://goo.gl/qyjnZl We use PowerBlock's adjustable dumbbells: http://bit.ly/yDWK7V Keep up with us on facebook @ http://on.fb.me/1nLlLwY Instagram @ http://bit.ly/LeZwmC Google+ @ http://bit.ly/1clGvI3 twitter @ http://bit.ly/1BnC8cm Pinterest @ http://bit.ly/1xvTt3s Fitness Blender's workout programs make it possible to keep our workout videos & website free. Search over 500 free full length workout videos by length, difficulty, training type, muscles targeted, goal, calorie burn, equipment & more @ http://bit.ly/1H9N3bJ If you don't want to spend a single penny, try our free 5 Day Challenge @ http://bit.ly/1PdDv1n Note: All information provided by Fitness Blender is of a general nature and is furnished only for educational/entertainment purposes only. No information is to be taken as medical or other health advice pertaining to any individual specific health or medical condition. You agree that use of this information is at your own risk and hold Fitness Blender harmless from any and all losses, liabilities, injuries or damages resulting from any and all claims.

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7 Beginner Yoga Poses to Get You Through Your First Class

[caption id="attachment_65216" align="alignnone" width="620"] Photo: Twenty20[/caption] If you’re a yoga newbie, it’s completely normal to feel intimidated by the die-hard yogis who warm up for class with handstands. Yes, handstands. But remember, everyone’s got to start somewhere. “In theory, there are no poses you must know before a class — you’re going there to learn,” says Mandy Ingber, New York Times best-selling author of Yogalosophy: 28-days to the Ultimate Mind-Body Makeover, not to mention the woman responsible for Jennifer Aniston’s yoga addiction (and rock-hard abs). Even if it’s Day 1 of your exercise journey, your task is simple: Throw on some form-fitting clothing (you’ll be able to see your body position better — and avoid a wardrobe malfunction), then get familiar with these seven basic poses. While you may not see all of them in every class, they’ll help you get started, plus make you feel more comfortable when you walk into the studio. So grab a mat and read on as Ingber and fellow yogi Tanya Boulton, a New York-based instructor and designer of her own activewear line, break down the must-know beginner yoga poses you'll want to learn to pick up any yoga practice. RELATED: Yoga Fundamentals: The Yoga Workout You Can Totally Do

7 Basic Yoga Positions for Beginners

[caption id="attachment_65217" align="alignnone" width="620"] Photo: Ryan Kelly / Daily Burn Yoga Fundamentals[/caption]

1. Mountain Pose (Tadasana)

What to Know: “The mother of all yoga poses,” according to Ingber, “mountain only looks easy.” This two-footed stance is the foundation for many other positions that require awareness and balance. “It is through this pose that one finds the proper alignment and shape for additional movements,” she says. How to Do It: Stand with feet together and arms at your side. Ground your feet, making sure to press all four corners down into the ground. Next, straighten your legs, then tuck your tailbone in as you engage your thigh muscles. As you inhale, elongate through your torso and extend your arms up, then out. Exhale and release your shoulder blades away from your head, toward the back of your waist as you release arms back to your sides. [caption id="attachment_65218" align="alignnone" width="620"] Photo courtesy of Alexis Novak[/caption]

2. Child’s Pose (Balasana)

What to Know: Consider this exercise your reset moment. Simple in design, this easy pose relaxes your nervous system and is a great place to take a breather during class if you need one. Got knee problems? Make sure to lower into this position with extra care. How to Do It: Start in a kneeling position with toes tucked under. Lower your butt towards your feet as you stretch your upper body forward and down with arms extended. Your stomach should be comfortably resting on thighs, with your forehead touching the mat. [caption id="attachment_65219" align="alignnone" width="620"] Photo courtesy of Emily Adams / Bend & Bloom Yoga[/caption]

3. Cat/Cow Pose (Marjaryasana to Bitilasana)

What to Know: Cat/cow is a great way to warm up your back, explains Ingber, and get your body ready for downward-facing dog. It also helps address mobility (hello, desk jobs) and work your core without the extra stress on your wrists and shoulders that you might feel in a down dog move. How to Do It: Begin with hands and knees on the floor, spine neutral and abs engaged. Take a big inhale, then, as you exhale, round your spine up towards the ceiling and tuck your chin towards your chest, releasing your neck. On the next inhale, arch your back and relax your abs. Lift your head and tailbone upwards, being careful not to place any pressure on your neck by moving too quickly or deeply. RELATED: 50 Resources to Step Up Your Yoga Game [caption id="attachment_65220" align="alignnone" width="620"] Photo: Pond5[/caption]

4. Downward-Facing Dog (Adho Mukha Svanansana)

What to Know: One of the most recognizable poses of the bunch, down dog is a great way to stretch your back, shoulders, arms, hamstrings and well, just about everything. And it gets you calm and centered, too. How to Do It: Come onto hands and knees with palms just past your shoulder, fingers pointing forwards. Knees should be under your hips and toes tucked. Lift your hips and press back into a V-shape position with your body. Feet should be hip-width apart. Keep in mind, it's OK if you can’t get your feet to the floor (your hamstrings might be too tight). Spread through all 10 fingers and toes and move your chest towards your legs. [caption id="attachment_65221" align="alignnone" width="620"] Photo: Pond5[/caption]

5. Warrior I (Virabhadrasana I)

What to Know: The first in the Warrior series, this pose strengthens your legs and opens your hips and chest, while also stretching your arms and legs. While holding this exercise, you’ll see an increase in your concentration and balance — both essential qualities to carry through a yoga practice. How to Do It: Start in mountain pose. As you exhale, step your left foot back about four feet, so you’re in a lunge position with the right ankle over the right knee. Raise your arms straight overhead, biceps by ears, and turn your left foot about 90 degrees to face the left wall. Align your left heel perpendicular with your right heel. Expand your chest and pull your shoulders back, then lower down toward the floor as you lift your arms up. Make sure your hips stay square to the front, as you continue to breathe. [caption id="attachment_65222" align="alignnone" width="620"] Photo courtesy of Daily Burn Yoga[/caption]

6. Warrior II (Virabhadrasana II)

What to Know: Similar to Warrior I, Warrior II offers just a slight variation, with your upper body rotated to the side instead of facing forward. You’ll still reap the same quad-strengthening benefits of Warrior I, but you'll also open up your hip flexor muscles for greater flexibility. How to Do It: Begin in mountain pose. Exhale and step your left foot back about four feet, making sure the heels are in line. Turn your back foot 90 degrees so that it’s now perpendicular with the front one. Raise your arms to shoulder height, parallel to floor, with your right arm in front of you, and left arm behind. Bend your front knee so it’s directly over ankle and sink hips low until the front thigh is parallel to floor. Look straight ahead, eyes in line with your front-facing arm. RELATED: 3 Basic Yoga Poses for Better Balance [caption id="attachment_65223" align="alignnone" width="620"] Photo courtesy of William Morrow Books[/caption]

7. Corpse Pose (Shavasana)

What to Know: Lying around may seem pointless, but this is one of the most meditative moments in any yoga practice. Corpse pose calms the mind, relieves stress and induces a relaxed state. (Why do you think yogis are so chill?) How to Do It: Lie down on your back and let your feet fall to their sides. Bring your arms alongside your torso, but slightly separated with palms facing the sky. Relax the entire body — your face included. Usually the final pose in a class, you’ll stay in this pose anywhere from 30 seconds to five or 10 minutes. Your instructor will cue you when to slowly awaken your thoughts and return to a seated position.

Want more beginner-friendly yoga exercises? Check out Daily Burn's new Yoga Fundamentals program. Go to dailyburn.com to start your free trial!

Originally published July 2015. Updated January 2018. 

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The 15 Best Spring Marathons in the U.S.

[caption id="attachment_65188" align="alignnone" width="620"] Photos (clockwise from top left): Big Sur International Marathon, Vermont City Marathon, Los Angeles Marathon, Grandma's Marathon — Duluth, Inc.[/caption] When it comes to spring marathons, the iconic Boston Marathon is always the pinnacle event of the season. But it’s not the only time runners around the country will lace up to cover 26.2 miles by foot and inspire along the way. These top 15 U.S. spring marathons (listed by date, from mid-March to early June, 2017) are all perfect opportunities for runners to prove there’s no such thing as a spring break. RELATED: Winter Running Guide: How to Run Faster by Spring

15 Spring Marathons We Love

[caption id="attachment_23693" align="alignnone" width="620"]Photo: Rock ‘n’ Roll Marathon Series[/caption]

1. Humana Rock ‘n’ Roll New Orleans Marathon

Location: New Orleans, LA Date: Sunday March 4, 2018 Keep the Mardi Gras spirit going at the flat and fast Humana Rock ‘n’ Roll New Orleans Marathon. It’s a big (and somewhat easy) tour through the Big Easy — with the party vibes of the French Quarter, the history of Treme and the natural beauty of City Park setting the tone. Like the many other Rock ‘n’ Roll events, expect a highly-organized race with lots of serious and just-for-fun racers. The only question is — will you stop for beignets from Cafe Du Monde before, during or after the run? There’s also a half-marathon, 10K and 5K taking place the same weekend. RELATED: The 50 Best Half-Marathons in the U.S. [caption id="attachment_65044" align="alignnone" width="620"]Photo: Los Angeles Marathon[/caption]

2. Skechers Performance Los Angeles Marathon

Location: Los Angeles, CA Date: Sunday, March 18, 2018 Join more than 24,000 runners at the Skechers Performance Los Angeles Marathon, one of the largest marathons in the country. The point-to-point, net downhill course starts at Dodger Stadium (the oldest ballpark in the MLB) for a tour across La La Land, and finishes steps from the Santa Monica Pier. Along the way, keep an eye out for star sightings through the city’s vibrant neighborhoods including Echo Park, Hollywood, Beverly Hills and more. Fans of this marathon say it’s the awesome crowd support “from the stadium to the sea” that will make you feel like the real celebrity. [caption id="attachment_24167" align="alignnone" width="620"]Photo: Yuengling Shamrock Marathon[/caption]

3. Yuengling Shamrock Marathon

Location: Virginia Beach, VA Date: Sunday, March 18, 2018 It might not be ideal beach weather, but the Yuengling Shamrock Marathon has welcomed a wee clan of more than 4,000 marathoners to its fast, flat resort town every St. Patrick’s Day weekend since 1973. The BQ (Boston Qualifying) course will take you past historic hotspots like Cape Henry Lighthouse and along the famous beach boardwalk. More than 22,000 other runners and walkers join in the rest of the weekend festivities — a half-marathon, marathon relay, 8K and “Leprechaun Dash.” Celebrate with a jig and a swig at the post-race party with live music, Irish stew and — what else? — ice cold Yuengling. [caption id="attachment_65045" align="alignnone" width="620"]Photo: Boston Marathon[/caption]

4. Boston Marathon

Location: Hopkinton, MA Date: Monday, April 16, 2018 The Boston Marathon is the big leagues. It’s a pilgrimage for runners and often a lifelong quest to even qualify — because you’ve got to be wicked fast. Even after the bombing in 2013, Marathon Monday (which falls on Patriots’ Day each year), continues to feel like a city-wide party. Now celebrating 122 years, it’s the world’s oldest annually contested marathon. The 30,000 runners will once again head out to the starting line in Hopkinton, conquer the challenging Heartbreak Hill and finally, cross the iconic finish line on Boylston Street. RELATED: How to Run the Boston Marathon Like a Pro [caption id="attachment_24171" align="alignnone" width="620"]Photo: Kemper Mills Fant Photography[/caption]

5. Foot Levelers Blue Ridge Marathon

Location: Roanoke, VA Date: Saturday, April 21, 2018 Like rolling hills? You better if you want to run the Foot Levelers Blue Ridge Marathon — hailed as “America’s Toughest Road Marathon” and featured on many race bucket lists. A group of 750 runners will face 7,430 feet of total elevation change over the course (more than any other road marathon in the country), with three huge climbs and descents. So how do runners endure the killer ups and downs? Because they know the most breathtaking views of the region’s mountains and valleys are (of course) best seen from the top. There’s also a half-marathon or 10K option available the same day. [caption id="attachment_65046" align="alignnone" width="620"]Photo: Derby Festival MiniMarathon/Marathon[/caption]

6. Kentucky Derby Festival Marathon

Location: Louisville, KY Date: Saturday, April 28, 2018 And they’re off — the 3,000 runners at the Kentucky Derby Festival Marathon that is! Once they’re out of the gates, marathoners will take on the BQ course that includes a hilly section through Iroquois Park around mile 12 and a quick trot through the infield of the historic Churchill Downs. Spectators, we suggest you grab a mint julep and place your bets before the finishers come down the final stretch into downtown Louisville. The largest day of road racing in Kentucky history, this weekend also includes a half-marathon and team relay marathon. [caption id="attachment_65047" align="alignnone" width="620"]Photo: Big Sur International Marathon[/caption]

7. Big Sur International Marathon

Location: Carmel, CA Date: Sunday, April 29, 2018 It’s no surprise to see Big Sur International Marathon, the largest rural marathon in the world, on this list. It’s been popular for more than 30 years, thanks to a stunning point-to-point course that runs along scenic Highway 1. It touches seven state parks, crosses the iconic Bixby Bridge and features 13 significant hills in the back half. Perhaps the 4,500 runners are too distracted by the sweeping Pacific Ocean views and Redwood forests to notice? With additional race distances suited for everyone (from the 3K kids run to a 21-miler) and plenty to do around the Monterey Bay area, we’ll add this at the top of our spring getaway list, too. RELATED: The 30 Best Marathons in the Entire World [caption id="attachment_65048" align="alignnone" width="620"]Photo: Novo Nordisk New Jersey Marathon[/caption]

8. Novo Nordisk New Jersey Marathon

Location: Monmouth, NJ Date: Sunday, April 29, 2018 If you’re looking for a fast, flat, beginner-friendly and BQ-friendly race, then, “baby, you were born to run” the Novo Nordisk New Jersey Marathon. Not without a few sharp turns, this course takes you through a stunning stretch of the Jersey Shore. The race starts at Monmouth Park Racetrack and meanders through some small town neighborhoods before heading south. At the turnaround point, near mile 19 in Asbury Park, you’ll have the Atlantic Ocean views to take your mind off of hitting any walls. The crowds come out to cheer you on in the final stretch — along the boardwalk in Long Branch. The weekend’s events also include a half-marathon, relay and 5K. RELATED: 5 Running Tweaks That Took an Hour Off My Marathon Time [caption id="attachment_65049" align="alignnone" width="620"]Photo: Flying Pig Marathon[/caption]

9. Cincinnati Flying Pig Marathon

Location: Cincinnati, OH Date: Sunday, May 6, 2018 It started out as an idea scribbled on a bar napkin by some local runners in 1999. Today the annual Cincinnati Flying Pig Marathon has reached new heights as part of one of the largest running events in the country. Nearly 5,000 marathoners will cover the beautiful BQ course which “flies” through the “Queen City” and over the bridges of the Ohio River — all with 150,000 enthusiastic spectators rooting them on. And what other race can claim a bacon stop at mile 15? The weekend also includes a half, relay, 10K, the Flying Piglet kids fun run and more. RELATED: The 10 Best Races That Are Fit for Foodies [caption id="attachment_65050" align="alignnone" width="620"]Photo: Vermont City Marathon[/caption]

10. KeyBank Vermont City Marathon

Location: Burlington, VT Date: Sunday, May 27, 2018 If you’re going to run 26.2 miles through Ben & Jerry’s country, you deserve extra scoops at the end of the KeyBank Vermont City Marathon. And that’s not the only treat for the 3,600 marathons who take on the BQ course. The charming streets of downtown Burlington, sparkling waters of Lake Champlain and the Adirondack and Green Mountains set the scene. Shaped like a clover leaf, the race is very spectator-friendly. And runners, you’ll be thankful for them, especially during the epic climb at mile 15, casually referred to the “Assault on Battery.” There’s also a relay option available, if you want to split the distance (and share that ice cream). RELATED: 15 Fun, Fast and Beginner-Friendly Marathons [caption id="attachment_65051" align="alignnone" width="620"]Photo: Newport Marathon[/caption]

11. Newport Marathon

Location: Newport, OR Date: Saturday, June 2, 2018 Whether you want to run your first marathon or earn a BQ, you can do it at the Newport Marathon in the heart of Oregon’s central coast. According to race officials, almost half of all 1,000 participants earn personal records (PRs) at the non-profit race. There’s only one catch: You better like oysters, because you’ll be encouraged to slurp ‘em down at miles 11 and 19 of the flat. You’ll also trek through some of the most picturesque neighborhoods and fishing villages along the bay, with only a few gentle rolling hills and one short steep hill (mile 4!) along the way. Then it’s flat to the finish, where runners earn the unique recycled glass medal. [caption id="attachment_65052" align="alignnone" width="620"]Photo: Deadwood Mickelson Trail Marathon[/caption]

12. Deadwood Mickelson Trail Marathon

Location: Deadwood, SD Date: Sunday, June 3, 2018 The Deadwood Mickelson Trail Marathon has been called the “best kept secret in marathoning.” Well, we can’t wait to tell you about the invigorating point-to-point BQ course of the largest trail marathon in the country. The first 1.5 road miles start in the old mining town of Rochford and lead 500 marathoners to the start of the Mickelson Trail, through the land of the Lakota Sioux. Here they’ll cover a mix of small climbs and flat ground in the first half and a huge stretch of downhill (especially mile 19 to 20) before coming to the end of the trail. It’s not necessarily a fast course, but if you want the thrill of trail running (meadows, forests, babbling brooks and lots of mud) in a marathon setting, this race is for you. RELATED: 14 Trail Running Adventures to Try Before You Die [caption id="attachment_65053" align="alignnone" width="620"]Photo: Steamboat Springs Chamber Resort Association[/caption]

13. Steamboat Marathon

Location: Steamboat Springs, CO Date: Sunday, June 3, 2018 For more than 35 years, the Steamboat Marathon’s warm hospitality has welcomed 500 marathoners to experience a beautiful BQ course along the Elk River. The net downhill course, with majestic views of the snowcapped Rockies, isn’t for everyone though. With rolling hills, steep descents and a five-hour time limit, it’s a tough one for walkers or those who aren’t used to altitude. But there’s also a half-marathon and 10K available. Everyone can soak up their accomplishments post-race with a dip in one of the area’s historic hot springs. RELATED: 15 Races for People Who’d Rather Walk Than Run [caption id="attachment_65054" align="alignnone" width="620"]Photo: Grandma's Marathon - Duluth, Inc.[/caption]

14. Grandma’s Marathon

Location: Duluth, MN Date: Saturday, June 16, 2018 How can you say anything bad about Grandma’s? It’s a small town race, with big-time popularity. Since 1977, this annual race has drawn 9,000 marathons to the North Shore of Minnesota. From super organization, to the vast views of Lake Superior along Old Highway 61 (and 32 rivers, creeks and stream crossings along the way), to the enthusiastic crowd support, it’s easy to see why. The point-to-point, waterfront course is pretty flat — just a few gentle hills and one bigger one at mile 22 — so it’s a great choice for beginners, PR-seekers or those who crave a quick swim after the finish line. The weekend’s events also include a half-marathon and 5K. [caption id="attachment_65055" align="alignnone" width="620"]Photo: Anchorage Mayor’s Marathon[/caption]

15. Anchorage Mayor’s Marathon

Location: Anchorage, AK Date: Saturday, June 23, 2018 With all the extra daylight to spare around the summer solstice, why wouldn’t you run a full marathon in Alaska? For many past participants, the Anchorage Mayor’s Marathon is a destination that’s well worth the trip. The certified course is a mix of bike trails, rocky gravel and paved roads that keep you and about 1,000 other runners guessing. Take in the natural beauty (and maybe a moose sighting or two!) as you meet people from all over the world — all coming together to spend the longest day of the year doing what they love best. On the selection process: We spent a lot of time reading online participant reviews and soliciting input from our own editorial team, as well as running contacts from around the country. When it came down to the tough choices, we went with picks based on positive reviews, reputation, popularity and the unique value they offer to the runner. We create these lists to not only feature some of the always-popular, bucket list races, but to shine a light on some newer, smaller or challenging races that offer the participant something off the beaten path. Originally published February 2014. Updated January 2018. Read More The Best Fall Marathons in the U.S. Why I Started Running — And Never Stopped 50 Running Resources for Speed, Strength and Nutrition

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50 Butt Exercises to Sculpt Stronger Glutes

[caption id="attachment_59591" align="alignnone" width="620"]Photo: Ryan Kelly / Barre Harmony[/caption]

Coveting a better behind isn’t just about aesthetics. A strong and sculpted butt is the secret to improving speed, power and overall sports performance, while also decreasing your risk of injury. After all, your glutes (made up of the gluteus minimus, gluteus medius and gluteus maximus) are the largest and strongest muscles in your body.

So how do you build a stronger backside? Squats are a good place to start. But if you really want to get your booty rock solid, it’s a good idea to incorporate weights, resistance bands, stability balls and even foam rollers into your glute workout. Here are 50 butt exercises that will help you think outside of the box when it comes to squats, lunges, glute bridges, leg lifts and more.

Butt Exercises: Squats, Lunges, Glute Bridges, Leg Lifts and More

Squat Low

Whether you love or hate ‘em, squats are one of the best butt exercises for strengthening your backside. Experts say that if you want to run faster, jump higher and lift heavier, squatting low is the way to go. They might look easy, but prepare to work when you add a barbell, slam ball or heel raise to the mix. These squat variations not only add some power to your jumps and kicks, but they also help improve your knee stability and range of motion. So how low can you go? Try these exercises to find out. [caption id="attachment_59175" align="alignnone" width="620"] GIF: Daily Burn Power Cardio[/caption]

1. Dumbbell Squat to Press

The beauty of compound exercise really shines through with this squat thruster. Using power from your glutes and lower body, you’ll press the dumbbells up overhead in one continuous movement.

2. Bulgarian Squat with Slam Ball

Want to amp up your split squat? Try balancing on a slam ball. Engaging your core will help keep your foot from rolling off the ball and move with control. Consider it a must-do if you want a workout that offers core strengthening and a butt lift.

3. Landmine Squat Press

Riding the line between free weights and fixed machines, the landmine is a great way to practice proper form with the squat. Feet should be hip-distance apart and the weight in your heels. Holding onto the landmine with both hands will help keep your chest upright while squatting.

4. Back Squat

Want to nail a badass move with the barbell? The back squat is a good start. Here, you want to sit your body straight down, weight in your heels, while keeping your chest and back upright. Check out more tips on how to nail this move here.

5. Lateral Pistol Squats on Rower

Aside from getting in a killer cardio workout, the rower can work your booty in surprising ways. This lateral pistol squat not only ignites your glutes, but also your inner thighs and quads. [caption id="attachment_57238" align="alignnone" width="620"] Photo: Ryan Kelly / Barre Harmony[/caption]

6. Sumo Squat

This barre-inspired bodyweight squat gives you the benefits of isometric exercise without putting pressure on your joints. You’ll not only get your glutes in gear, but your hamstrings and inner thighs, too. [caption id="attachment_58999" align="alignnone" width="620"] GIF: Daily Burn Power Cardio[/caption]

7. Squat Jump Tap

If you want to train like LeBron (or, ahem, Steph Curry), you’ll get a taste with this basketball-inspired move. As you jump up from the squat position, bring your legs together and pencil your arms up with the ball in your hands. It's one of the best exercises for increasing power.

8. Tricep Extension Squat

You’ll give your triceps some TLC in this squat with extension. As you squat down, swing your arms slightly behind your hips. And then as you stand up straight, extend your arms overhead. Feel free to use a pair of dumbbells to add some weight.

9. Pencil Squat

If you’re someone who gets confused about know what to do with your arms in a squat, this move is for you. Reaching your hands up will help you focus on height, while getting your heart rate up, too.

10. Side to Side Squats with Bosu Ball

Testing your agility and coordination, these side-to-side squats will force you to get lower and move more precisely as you tap each foot on the BOSU ball. It's a sneaky way to add in some core work, too. [caption id="attachment_53508" align="alignnone" width="620"]Photo: Ryan Kelly / Daily Burn 365[/caption]

11. Deep Squat with Heel Raise

Reminiscent of chair pose in yoga, the heel raise will get your calves and quads burning, as well as your back and shoulders. If you want to make it more challenging, alternate heel raises. [caption id="attachment_22163" align="alignnone" width="620"] Photo: Pond5[/caption]

12. Front Squat

Unlike a back squat where you place the barbell across your shoulders and lats, the barbell goes across your collarbone and in front of your body. This will force you to recruit more muscles in your core to maintain proper form. [caption id="attachment_55643" align="alignnone" width="620"] GIF: Daily Burn 365[/caption]

13. Diagonal Squat Thrust

A variation of the burpee, you’ll jump your feet forward from plank position to a diagonal squat with your hips squared to the front.

Next Up: Lunges

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Ease Sore Muscles with These 5 Lacrosse Ball Moves

[caption id="attachment_65153" align="alignnone" width="620"] Photo Courtesy of SoulAnnex[/caption] If you’ve ever felt tightness or discomfort in your hips, back or shoulders (slowly raises hand), it’s time to add some recovery sessions to your routine. And we don’t just mean the foam roller after every sweat. The one tool you’re probably missing from your sore muscles-soothing arsenal: the lacrosse ball. When used for self-myofascial release (aka massage), the lacrosse ball helps break up the connective tissue (or fascia) surrounding your muscles and organs that can get rigid from lots of sitting — or exercising. But what sets it apart from a foam roller is its ability to loosen up tough-to-reach spots. “It gets into the insertion points where muscle meets the fascia, like right between your spine and shoulder blade,” explains Charlee Atkins, creator of Le Stretch at Soul Annex, where she incorporates the ball. It’s also much easier to take on the road, the SoulCycle master instructor adds. Just like the foam roller, the ball is great to use both before and after a workout. Post-sweat, your muscles are still in the contracted state. “It takes time for them to lengthen to their resting place, which is when knots can form,” Atkins says. “But the lacrosse ball takes them out of that contraction.” Pair the rolling with stretching (one muscle group at a time) and you have a match made in mobility heaven, Atkins says. Pre-exercise, the ball also helps warm up your muscles, elevating the body’s core temperature and getting you ready to tackle tough movements. Whether you want to move better through each exercise or ease sore muscles, these five myofascial release exercises — curated by Atkins — get the ball rolling. RELATED: Are You Foam Rolling All Wrong?

5 Ways to Use a Lacrosse Ball to Relieve Sore Muscles

1. Pec Release 

Desk workers, cyclists and boxing class goers, this is for you. Give a little love to your chest muscles with this move meant to counteract that hunched-over posture and loosen up the front of your upper body. How to: Lie on a mat on your stomach. Place the ball under your chest, about two inches below the collar bone on your right side (on top of the pectoral muscles), midway between the sternum and armpit. Bring your left hand to your forehead and rest your head on it. Take the right hand and place it on your lower back, palm up and elbow pointed outward. Massage the ball into the chest in a left-to-right motion, moving slowly. You can also simply breathe deeply, allowing the ball to release pressure. Continue holding or moving side-to-side for 30 seconds to two minutes.

2. Glute release

Your glutes, aka butt muscles, act as stabilizers as your spinning, running or simply standing, Atkins says. Relieve any tightness in that area and you can easily move in more directions. Plus, it’ll help increase your range of motion — an important advantage for weight lifters, too. (Hello, deeper squat!) If you sit most of the day, this will also get the blood flowing. How to: Lie on your back on a mat, knees bent. Place the lacrosse ball underneath your booty, where the glutes meet your low back. Put your weight on top of the ball (using your elbows to prop yourself up on the mat for stability) and slowly roll side-to-side over it, rolling all the way to the outer edge of the hip, close to the side of the body. Then, allow your knee and thigh to fall toward the mat (like a clamshell, as shown). Pull the knee back up toward center and repeat. Continue for 30 seconds to two minutes. RELATED: 50 Butt Exercises to Sculpt Stronger Glutes

3. Quad Release

Just got back from a long day of travel? This recovery move is perfect for easing sit-all-day aches. It’s also extra beneficial for runners. “The job of the quad is to extend the lower leg — a repetitive movement in running,” Atkins explains. That continuous motion can lead to seriously sore muscles, but the ball will provide relief. How to: Sit in a 90-90 position, with both knees bent at 90 degrees, one leg placed in front of you and the other to the side. Place the ball on your outer most quad muscle (known as the vastus lateralis). Shift your weight over the front of your body, keeping your chest up. Massage one spot, then continue moving the ball up the thigh, on that same muscle, until you reach your hip. Continue for 30 seconds to two minutes. RELATED: 5 IT Band Stretched Every Runner Needs

4. Back Release

“When you’re sitting at a desk, your core can’t activate due to the placement of your pelvis,” says Atkins. “This means the back muscles are active all day.” Translation: You might feel discomfort or tightness in your low back that calls for some extra TLC with self-myofascial release. Golfers, tennis players and boxers — or anyone who does a ton of twisting movements — will also benefit. How to: Lie on your back on a mat, knees bent. Place the ball on the left outside edge of your spine, halfway between the mid- to low-back and right on the erector spinae muscles. Your feet, butt, hips, shoulders and head should all be on the mat. Apply pressure by engaging your core. Next, come up to your elbows for extra stability and carefully massage the ball from left to right. Then, drop your left knee and thigh to the side, down toward the mat — the same clamshell movement you did for the glute release (as shown). Repeat for 30 seconds to two minutes. RELATED: 7 Ways Exercise Helps Relieve Back Pain

5. Shoulder and Neck Release

That nagging tightness you get in your shoulders and neck is precisely where this move will hit. In other words, cancel your massage appointment — you can now find relief right at home. How to: Lie on your back on a mat, with knees bent. Place the ball between your spine and shoulder blade, where the neck, shoulder and upper back all meet. Keep your head on the ground, chest open. Lift your hips halfway toward the ceiling for a half bridge pose. Apply pressure to the ball and slightly roll upwards (ball goes down) in a very small movement. Then, slowly lift your arm straight into the air, palm faces toward the feet. Bring it back down by your side. Repeat for 30 seconds to two minutes. Read More 5 Foam Rolling Moves You Aren’t Doing (But Should) The 7 Best Mobility Exercises You Haven’t Tried Yet The One Foam Rolling Move You Need to Do

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