Plantar Fasciitis: What It Is and Best Stretches to Ease Pain

[caption id="attachment_66000" align="alignnone" width="620"]Photo: Twenty20[/caption] Plantar fasciitis can happen in a snap. You get out of bed one morning, and the minute you set one heel down on the floor, it starts throbbing. You did a tough workout the day before and had some heel pain but nothing serious. Weird, right? Plantar fasciitis is actually the most common cause of heel pain, and it strikes a whopping two million individuals every year, according to the American Academy of Orthopedic Surgeons (AAOS). Although it’s an injury that can affect anybody, certain conditions make it more likely. “The heavier you are, the more you jump, the worse your shoes, the harder the surface you’re on, the more you increase your risk,” says Alan Shih, D.P.M., director of podiatry at Head to Toe Healthcare in Tucson, AZ. Other risk factors include having a high arch, tight calf muscles (you can tell if you have trouble flexing your foot toward your shin), repetitive activity and either new or increased activity, per the AAOS. RELATED: Got Foot Pain? The 5 Worst Food Injuries for Runners

Plantar Fasciitis: Runners’ Workout Woe

So what is plantar fasciitis? “Plantar fasciitis is a repetitive-use stress injury, which is why it’s so common in runners who do little else but run,” says Briant Burke, MD, creator of HeelAid. The plantar fascia is a ligament on the bottom of your foot that connects your heel to the front of your foot. “Think of when you cut a piece of steak, and you encounter the tough white stuff,” Shih says. That’s your fascia. The fascia can typically handle huge amounts of stress — every heel strike you make as you walk generates about 1,000 pounds of force per square inch. But too much pressure or strain can damage it and cause inflammation, says Burke. One of the most common symptoms of plantar fasciitis is heel pain first thing in the morning, although not everybody experiences this. Heel pain might also occur after being on your feet all day or during certain activities, Shih says, so it’s best to see a doctor to get a proper diagnosis. If you’re highly active, the best thing you can do to prevent plantar fasciitis is to mix up your workouts so don’t put too much stress on your feet. For example, run four days a week instead of five and supplement your training with foot-friendly activities like cycling, yoga and rowing. You should also vary the surfaces on which you train. Concrete is hard on the feet, so switch to a track or grass every now and then. And, going barefoot (especially on hard surfaces) is worst for your feet. RELATED: 7 Moves to Help Prevent Runner’s Knee Before It Strikes

How to Treat Plantar Fasciitis at Home

Once you start feeling heel pain, don’t ignore it. “If you want to recover faster, intervene early or the pain will get worse and you’ll be looking at a longer recovery,” Burke says. Depending on the severity, plantar fasciitis can take weeks, even months, to heal. First, modify your activities so that you decrease the pounding on your plantar fascia. Whether you’ll have to give up your workouts depends on the severity of your pain. “If it’s mild, you might be able to work around it,” Shih says. Severe pain, on the other hand, calls for choosing a gentler form of exercise, where you’re less on your feet. RELATED: The 8 Most Annoying Workout Injuries Shih also recommends icing your heel within the first 48 to 72 hours of feeling pain. Wrap a towel around an ice pack and apply it two to three times a day for no longer than 20 minutes. While you sleep at night, consider wearing a splint to stretch the calf muscles and make stepping out of bed in the morning less painful. “More flexibility generally allows for less stiffness and pain and a quicker return to activity,” Shih says. Anti-inflammatories like ibuprofen and naproxen can also help alleviate the pain. Another relied strategy: massaging your heel by running your thumbs up and down the plantar fascia. Don’t forget to evaluate the condition of your shoes, too — adequate support is key. Your podiatrist can also provide orthotics and inserts for your shoes to help prevent and treat plantar fasciitis. “They provide support and reduce strain on the feet and plantar fascia,” Shih says. Custom orthotics are ideal because they help lock the foot bones in a certain position to makes them more stable. Pro tip: Buy shoes at the end of the day because your feet get bigger as the day progresses, and make sure you measure both feet, Burke says. RELATED: 3 Quick and Easy Ways to Prevent Running Injuries

3 Stretches to Relieve Plantar Fasciitis Heel Pain

When in doubt, Shih recommends stretching it out. Try Shih’s three stretches several times daily and hold each pose for 30 seconds.

1. Gastroc Stretch

How to: Stand facing a wall with arms extended, palms flat on wall at shoulder height (a). Step your injured heel back until the knee is straight, and the heel is flat and the foot is turned inward slightly (b). Without lifting the heel or bending the knee, press your hips forward until you feel a stretch in the calf of the injured heel (c). Switch sides and repeat.

2. Doorway Stretch

How to: Stand a foot away from a door with your hands on the door for support (a). Step the uninjured leg forward and the injured leg back with the heel flat on the floor. Then, turn the injured foot slightly inward (b). Slowly lean into the door so you feel the stretch in your calf (c). To make the stretch more intense, lean forward more (d). Switch sides and repeat.

3. Stair Stretch

How to: Stand on a step with your heels hanging off the step (a). Keeping your knees straight, slowly let your heels drop until you feel a stretch in the calves (b). Read More 15 Stretches You Should Do Every Damn Day 5 Standing Desk Stretches to Relieve Stress Now 50 Running Resources for Speed, Strength and Nutrition

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Upper Body Workout for Strength, Coordination and Control - Isolated Functional Strength Workout

Benefits & how to use this strength workout @ https://goo.gl/tF4kCu 4 Week Strength/Mass Program: https://goo.gl/zGZmpc 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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6 Plyometrics Exercises for a Better Workout in Less Time

[caption id="attachment_35331" align="alignnone" width="620"] Photo: Pond5[/caption] Plyometrics — or high-intensity exercises that stretch and then quickly shorten your muscles (think jump squats or plyo push-ups) — are already known for their quick calorie-blasting, body-toning results. “The technique was originally designed to develop explosive speed and power in Olympic athletes, but the benefits extend out to the average Joe and Jane in both body and mind,” says Adam Rosante, NYC-based trainer and creator of the popular bodyweight interval workout WaveShape. “The intensity of firing up your big muscle groups with such speed sends your heart rate through the roof and burns a ton of fat.” Plus, Rosante explains, when your brain is forced to process the mechanical speed required of plyo moves, it has the potential to improve overall cognitive function. But there’s better news yet: There may be an even more efficient way to do this powerhouse type of workout. RELATED: 15-Minute Plyometrics Workout for Power and Strength

Plyometrics Exercises: The Power of Cluster Sets

Though many people stick to the standard two or three sets of 10 to 15 reps, flipping that format on its head might actually improve your performance, according to a new study published in the Journal of Strength and Conditioning Research. Exercisers who did cluster sets — 10 sets of shorter reps ranging from only two to five — were able to jump higher and reach greater takeoff velocity during their workout, which could result in more explosive power. The sweet spot is sets of three to five reps, found Lee E. Brown, Ph.D., study coauthor and director of the Center for Sport Performance at California State University in Fullerton. Do fewer than that and you can’t maximize the eccentric (or muscle-lengthening) phase of the movement, which will lessen your velocity. Go for more than five and you’ll get too fatigued to maintain your max jump height. It’s important to note that ample rest is also key to helping you reach maximum power and jump height throughout every rep, says Brown. Aiming for 30 to 45 seconds between sets allows you to start each set feeling fresh. RELATED: HIIT it Hard with These 27 Beginner Workouts and Tips  Want to know what cluster sets feel like? We had Rosante design the following plan, a mix of moves to tone your entire body and rev your heart rate in no time. Do 10 sets of three to five reps of each move — using momentum from the previous rep to drive speed and power — and rest 30 seconds between sets.

Your Quick Plyometrics Workout in 6 Moves

[caption id="attachment_65964" align="alignnone" width="620"] Photo: Twenty20[/caption]

1. Plank Squats

How to: Start with your feet shoulder-width apart and begin to lower the body, keeping your weight in your heels as if you’re sitting back into a chair, until thighs are parallel or close to parallel with the floor (a). In one fast motion, drop the hands to the floor and jump your feet back to a plank position, making sure the body remains in a straight line from head to toe (b). Immediately jump your feet back to the squat position to complete one rep (c).

2. Plyometric Push-Ups

How to: Start in a plank position with wrists directly under the shoulders, body in a straight line from head to toe (a). Lower your chest to the floor and then push up explosively with enough force for your hands to leave the floor for a second, and then land softly (b). RELATED: 5 Advanced Push-Up Exercises to Try Now

3. Broad Jumps

How to: Stand with feet hip-width apart and begin to lower the body, keeping your weight in your heels as if you’re sitting back into a chair, stopping just before your thighs are parallel with the floor (a). Jump up as high as you can and forward, and focus on landing softly on your feet (b). Immediately return to the quarter-squat position and repeat (c).

4. X-Overs

How to: Stand with feet shoulder-width apart and begin to lower your body, keeping your weight in your heels as if you’re sitting back into a chair until thighs are parallel with the floor (a). Jump straight up explosively and as your feet leave the floor, cross your right leg in front of your left, then uncross so you land with feet shoulder-width apart to complete one rep (b). Immediately lower back into the squat and repeat, this time crossing the opposite leg in front. RELATED: 50 Butt Exercises to Sculpt Stronger Glutes

5. 180 Jump Squats

How to: Stand with feet hip-width apart and begin to lower your body, keeping your weight in your heels as if you’re sitting back into a chair, stopping just before your thighs are parallel with the floor (a). Jump up, turning your body 180 degrees mid-air, in order to land facing in the opposite direction (b). Immediately lower into your quarter-squat again, and jump and turn in the opposite direction, so you land in starting position to complete one rep (c). (For more squat variations, head here!)

6. Pass, Fall, Go's

How to: Kneel on the ground and hold a weighted ball with both hands against your chest. Explosively push the ball forward from your chest and release it far as possible (a). Follow through by falling forward and catching yourself with your hands on the ground shoulder-width apart (b). Push back up and take off sprinting to the ball (c). When you get to the ball, that's one rep (c). Originally published December 2014. Updated February 2018.  Read More 50 Ab Exercises to Score a Stronger Core 5 Easy Arm Exercises for a 30-Minute Workout 3 Quick HIIT Workouts for Beginners

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How to Get Toned Arms With 6 Easy Exercises

[caption id="attachment_65912" align="aligncenter" width="620"]Photo: Twenty20[/caption] Want to live every day like it’s #FlexFriday? Of course you do! But it can be frustrating to crank out endless bicep curls or tricep dips without seeing results. Believe it or not, getting the leaned, toned arms you’ve been longing for isn’t impossible — as long as you ditch those static movements and vary up your routine. By working out in a way that challenges your muscles from different angles, you’ll work the entire circumference of your arm. “You may get a more chiseled look, because you are working all of the different muscles instead of that one little line in the back [the triceps] and a little bit of bulk in the bicep,” says DailyBurn Fitness/Nutrition Coach Sarah Snyder. RELATED: 50 Butt Exercises to Sculpt Stronger Glutes And while we’re debunking muscle myths, here’s another mistake we know we’re all guilty of: You’re standing in front of the mirror, carefully concentrating on the upward motion of that bicep curl — before flopping the weight back down before your next rep. Reality is, it’s important to focus on both the up and down (or concentric and eccentric) portions of each move. “If you’re slowly lowering, you’re working on stability, the deep muscles, as well as recruiting more muscle fibers,” Snyder says. Ready to ditch your old routine? These six exercises demoed by Snyder (yup, she’s pregnant!) will give you that all-over sculpted look you’re looking for — and all you need is a set of dumbbells. (No clue what size weight to choose? Check out this handy guide.) Do this routine two times a week — you can even squeeze it in before or after your next 30-minute cardio workout. Then, get ready to show off your guns with your next sweaty selfie.

6 Better Moves for an Awesome Triceps and Biceps Workout

1. Dumbbell Floor Press with Glute Bridge

This compound exercise strengthens your chest and triceps, while firing up all three major muscles that make up your glutes. Targets: Triceps, chest, shoulders, core, glutes How to: Lay on the floor holding dumbbells in your hands. Keeping feet flat on the floor with knees bent, raise hips. Begin with the weights fully extended above you, palms facing one another (a). Lower the weights towards your shoulders until your upper arms come in contact with the floor. Hold for one count (b). Next, raise dumbbells back to starting position by extending through the elbows (c). Complete three sets of 15 reps with 60 seconds rest between sets. RELATED: Dumbbell Workout: 5 Moves, 1 Full-Body Burn

2. Bicep Curl with Static Hold

Want to take your average bicep curl to the next level? The addition of the static hold on the opposite arm ensures you're building muscle endurance as well as strength. Targets: Biceps, forearms How to: Stand up straight with a dumbbell in each hand at arm's length, palms of your hands facing forward (a). Raise right dumbbell so that the elbow is flexed at a 90-degree angle (b). Then, curl left dumbbell to left shoulder. Pause, and then slowly lower the weight back to your side (c). Complete all lifting reps for one side while keeping the 90-degree static hold throughout (d). Repeat for two sets of eight reps on each side. RELATED: 10 Ways You’re Sabotaging Your Workouts

3. Side Lying Triceps Push-Ups

Swap your tricep dips for these side push-ups. The push motion specifically targets the smaller arm muscles, but also activates your obliques to sculpt those unwanted love handles. Targets: Triceps, biceps, obliquesHow to: Lie on your left side (rolled towel or mat under hip) with your legs straight and staggered (bottom leg forward), feet flexed (a). Bring left hand to right shoulder, place right hand flat on the floor in front of your left shoulder, elbows bent to 90-degrees (b). Push up to straighten your right elbow, pushing your torso away from the floor while keeping core tight (c). Then, slowly lower back to starting position (d). Perform two sets of 15 reps on each side. RELATED: The Strength Workout Every Woman Should Be Doing

4. Push-Up Hammer Curls

Want to work your way to a woman or man maker exercise? This move tests your stability and core strength as you adjust your weight to perform a curl. Targets: Biceps, triceps, shoulders, core How to: Step back into plank position, feet wide, hands on dumbbells under shoulders (a). Engage core to lock hips in place (b). Curl right hand dumbbell toward your right shoulder, slowly lower (c). Repeat left side (d). Perform 20 each side. RELATED: 5 Plank Exercises to Get Hardcore

5. Standing Dumbbell Triceps Extension

If you think your triceps are the only thing that's getting love in this exercise, think again. Anytime you add weight overhead, you engage your core to keep your spine neutral and prevent overarching. Targets: Triceps, core How to: Stand up with a dumbbell held by both hands, feet shoulder-width apart (a). Gasping the dumbbell with both hands, lift it overhead sp both arms are fully extended, palms of hands facing up towards the ceiling (b). While keeping your biceps next to your ears and elbows stable, lower the resistance in a semicircular motion behind your head until your forearms touch your biceps (c). Return to starting position by using the triceps to raise the dumbbell (d). Perform 4 slow reps, followed by 8 quicker paced reps; repeat 2 times. RELATED: Strength Training for Beginners: 4 Must-Do Exercises

6. Crazy 8’s

You'll cover different all ranges of motion in this challenging biceps exercise. From partial to full extension, you'll challenge your arm muscles in new ways. Targets: Biceps, forearms, core How to: Stand up straight with a dumbbell in each hand at arm's length, palms of your hands face forward (a). Raise both arms halfway so that elbows are bent at 90-degrees, lower and repeat for 8 counts (b). Then position arms so that your elbows are bent at 90-degrees and raise both dumbbells to shoulders, lower and repeat for 8 more counts (c). Finally, return arms fully extended down at sides and raise both dumbbells the full range of motion to shoulders and lower for the final 8 counts (d). Repeat sequence 2 times with 60 seconds rest between sets. Originally published November 2016. Updated February 2018. Read More 5 Easy Arm Exercises for an Awesome 30-Minute Workout 8 Arm Exercises You Haven't Done Before 3 Quick Triceps Exercises for Stronger Arms

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6 Core Exercises to Ease Lower Back Pain

[caption id="attachment_65890" align="alignnone" width="620"] Photo: Twenty20[/caption] When most of us think about exercising with lower back pain, we think about workarounds. As in, “is that squat going to hurt? And what variations can I sub in to prevent a flare-up?” But, according to new research, we should actually be asking, “what can I do to strengthen my core?” After all — while four out of five people will battle back pain at some point in their lives, per the American Chiropractic Association — the 2018 study from The Ohio State University Wexner Medical Center shows that weak core muscles in runners (and, probably, any exerciser) can increase the risk of lower back pain. Meanwhile, 2017 research out of Pakistan shows that performing core stabilization exercises is more effective than traditional physical therapy at reducing lower back pain. Why? Because the deep-lying core muscles, such as the transverse abdominis (which hook in and around the spine) serve to stabilize the body’s entire midsection, explains Grayson Wickham, DPT, CSCS, founder of Movement Vault flexibility and mobility online program. But when one muscle, or group of muscles, is weak, another one is forced to pick up the slack, he says. RELATED: 6 Core Exercises to Make You a Stronger, Faster Runner For example, in The Ohio State study, researchers found that when people’s deep core muscles were weak, running placed excess stress on their more superficial core muscles, as well as the spine. Over time, these compensations can cause wear and tear and painful overuse injuries, Wickham explains. Unfortunately, most of us head into our workouts with pretty weak, inactive core muscles. (Thanks, desk job.) That’s why, to both ease and reduce the risk of mid-workout back pain, Wickham recommends adding core exercises to your pre-workout warm-up. Start with these six core exercises, courtesy of Wickham, performing them back-to-back before any workout or as a standalone core workout. RELATED: 7 Ways Exercise Helps Relieve Back Pain

The Core Workout to Help Relieve Lower Back Pain

1. Dead Bug

How to: Lie flat on your back with your arms and legs up in the air, knees bent and arms straight. Press your lower back into the floor, and brace your core (a). From here, lower one leg until your heel just about touches the floor while also lowering your opposite arm toward the floor above your head (b). Pause, then squeeze your core to lift them back up to return to start (c). Repeat with the opposite arm and leg (d). Continue alternating for 30 seconds. Repeat three times.

2. Low Side Plank Hold

How to: Get into a side plank on your forearm and knees so that your shoulder is directly over your elbow and your knees are stacked on top of each other and in line with your shoulders. Brace your core and hold. Don’t let your hips rotate or sag. Repeat on the opposite side. Perform two 20-second holds per side. If that’s too easy, raise up off of your knees (as shown above) so that you’re still balancing on your forearm, but with feet stacked. RELATED: Ab Challenge: 5 Planks to Sculpt Your Core

3. Segmented Cat-Camel

How to: Start on your hands and knees, wrists under shoulders and knees under hips (a). Squeeze your core and glutes and round your back up toward the ceiling, tucking your chin to your chest (b). From here, slowly reverse the arch in your back, starting at your tailbone and ending at your neck. Continue until your entire back is curved toward the floor and you look up toward the ceiling (c). Now reverse the motion, starting at your neck and moving back down toward your tailbone to return to the starting position (d). That’s one rep, which should take a minimum of 15 seconds. Complete 5 reps.

4. Bird Dog

How to: Start on the floor, on your hands and knees with wrists under shoulders and knees under hips. Look toward the floor, just in front of your hands. Brace your core to maintain a flat tabletop position (a). From here, extend one arm and the opposite leg up and away from your body so that they are parallel to the floor (b). Pause for three seconds, then slowly lower to return to start (c). Repeat on the opposite side (d). That’s one rep. Perform two sets of 8-12 reps. RELATED: Quick Lower Ab Exercises for a Stronger Core

5. Pallof Press

How to: Stand in a quarter squat with one side of your body facing a cable station. Hold the cable’s handle with both hands at navel-height (a). From here, press the handle straight out in front of you, making sure your body doesn’t turn to one side (b). Pause, then slowly reverse the movement to return to start (c). Perform 12-15 reps, then repeat on the opposite side.

6. Lying Windshield Wipers

How to: Lie face-up on the floor with your arms straight out from your sides. Raise your feet off of the floor so that your knees and hips are bent to 90 degrees, and press your low back into the floor. Brace your core to maintain this position (a). From here, keeping your legs together, slowly lower your legs as far as you can to one side without lifting your shoulders or low back off of the floor (b). Pause, then reverse the movement to return start (c). Repeat on the opposite side (d). That’s one rep. Perform 8 reps. Read More 50 Ab Exercises to Score a Stronger Core Hate Crunches? 6 Better Core Exercises for Beginners 8 Yoga Poses to Help Ease Back Pain

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The 9 Most Common Trainer Cues, Decoded

[caption id="attachment_65843" align="alignnone" width="620"]Photo: Twenty20[/caption] Square your hips. Tuck your tailbone. Zip your navel to your spine. Listening to your trainer is much like playing a game of “Simon Says.” But if you’re new to exercise or trying a workout for the first time, it’s not uncommon to get tangled up in a trainer’s cues. Pete McCall, CSCS, ACE-certified personal trainer and host of the All About Fitness podcast, says, “Trainer cues are meant merely to create awareness to movement. They’re there to help people be more mindful of what they’re doing.” With that said, if you’re unsure about something, don’t be afraid to ask your trainer to clarify or explain. After all, these prompts are intended to help you get the most out of your workout and prevent injury. Read on to learn the most common trainer cues and how to decode them. RELATED: The 15 Most Underrated Exercises, According to Trainers

What Your Trainer Really Means When They Say…

1. Tuck your tailbone.

Trainer translation: OK, so you can’t literally tuck away your tailbone. But this common barre phrase is meant to help you bring awareness to the midline of your body, McCall says. Tucking your tailbone means engaging your abs and scooping your hips so that they’re tilted slightly forward. This helps to straighten your spine. “When your spine is rounded or rotates the wrong way, it could be a potential risk of injury,” McCall says.

2. Lead with the hips.

Trainer translation: When squatting, you may have heard the cue to “avoid letting your knees go over your toes” or to “lead with the hips.” McCall explains, “What your trainer really means is that your hips should move before your knees when you perform a squat.” A strong squat starts with a hip hinge and shooting your butt back and down to activate your glutes. “Whether you squat or lunge, your glutes should be doing more of the work,” McCall says.

3. Feel a two-way stretch.

Trainer translation: Another common yoga and barre phrase, this cue simply means to lengthen, says Krystal Dwyer, Daily Burn 365 trainer and FlyBarre instructor. “Lengthen out of the top of your head and tailbone, or in some cases, out of your toes,” Dwyer says. “I want people to feel their entire body stretching and lengthening while they’re moving.”

4. Brace your core.

Trainer translation: Whether you’re performing a push-up or a plank, this cue is all about contracting your abs. “A more effective cue is to grip the floor with both hands. This gives you more stability in your shoulders and turns your abs on,” McCall says. McCall tells his clients to imagine their older brother punching their stomach. “You want to keep your entire core tight,” he says. RELATED: 50 Ab Exercises to Score a Stronger Core

5. Pull your belly button towards the spine.

Trainer translation: This is impossible, obviously, but the point of this cue is to activate your transverse abdominis (TVA), the deepest layer of your abdominals. From a Pilates 100 to an ab roll-up, these waist-cinching moves are best known for engaging your TVA. “By activating your transverse abs, you’re firing up all four layers around your lumbar spine,” McCall says. “This helps keep your back stable and supports your hips and pelvis,” he adds.

6. Pinch your shoulder blades.

Trainer translation: Put some back into it! Imagine that there’s a ball between your shoulders on your upper back, and you don’t want that ball to drop. From renegade rows to reverse flies, scapular retraction will allow for better posture, muscle activation and injury prevention. “Pulling should come from the elbows. Pinching your shoulders keeps them out of the way so your arms can move safely,” McCall says. RELATED: Get Sculpted Shoulders with These 5 Exercises

7. Draw your chin back.

Trainer translation: It’s all about alignment. Whether you’re doing a plank or a push-up, you want to make sure your entire body from the top of your head to your tailbone is aligned. “When we press our chin forward, we’re creating a lot of tension in our neck and upper back,” Dwyer says.

8. Pull up on the pedals.

Trainer translation: If you’re sprinting during spin class, McCall says it’s actually more effective to think about pulling up on pedals as opposed to pushing them down. Also, he adds, “Imagine wiping your shoe on a mat. This takes advantage of the natural motion of your foot muscles, so you move more efficiently and with more control.” Whether you’re sitting in a neutral on the bike or climbing in third position, this cue is also a good reminder to engage your glutes and hamstrings to pull the pedals away — and not just your quads. RELATED: 7 SoulCycle Secrets for Proper Form on a Spin Bike

9. Open your heart.

Trainer translation: Your trainer isn’t trying to get deep into your psyche here. It simply means to keep your chest lifted and open. “Think of having a diamond necklace on and your showing it off,” Dwyer says. Hunching your back over a desk during the day makes your chest less open and more prone to shoulder injury while lifting. “Press your shoulder blades down into your back pocket and keep your chin lifted and back,” she says. Read More: Push Through Any Workout with These Trainer Mantras The 25 Craziest Workout Excuses Trainers Have Ever Heard Just Not Feeling It Today? 33 Sources of Workout Motivation

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5 Stability Ball Exercises That Work More Than Your Abs

[caption id="attachment_65774" align="alignnone" width="620"] Photo: Twenty20[/caption] If you equate stability balls with core work only, you’re selling them (and your fitness results) short. Adding stability ball exercises to your workout is a great, simple way to increase the difficulty of your favorite moves. Using just this tool, you can challenge both your upper and lower body in new, creative ways, explains trainer Tara Romeo, CSCS, CES, director of the Professional Athletic Performance Center in New York. (If you don’t already have one at home, we like the URBNFit Ball.) RELATED: 5 Stability Ball Exercises for a Crazy Strong Core Plus, no matter the exercise, performing a move with an exercise ball will force you to work double-time as you fight to keep your core stable. “Due to the ball's soft surface, your body has to constantly compensate for the continuous changes in balance throughout the exercise,” Romeo explains. “This strengthens the deep-lying stabilizing muscles in your core.” To get you in on the total-body action, Romeo shares five challenging stability ball exercises you need to try. Add them into your existing exercise routine or perform each move for 10 reps and three sets for a workout that will leave your entire body shaking. RELATED: 50 Ab Exercises to Score a Stronger Core

5 Stability Ball Exercises You’re Not Doing (But Should!)

1. Stability-Ball-Elevated Split Squat

Take your squats to the next level with this advanced bodyweight move. It hammers your quads, glutes, and hamstrings while honing your total-body balance and core stability. How to: Stand tall with your feet hip-width apart. Place the top of one foot on a stability ball directly behind your body (a). Keeping your weight in the heel of your front foot, bend your knees to lower your body toward the floor. Allow the ball to roll onto your back shin (b). Pause, then push through your front heel to stand up, rolling the top of your foot back onto the ball (c). Repeat for reps, then switch sides.

2. Stability-Ball Hamstring Curl

Ditch the gym’s bulky hamstring curl machine and opt for this at-home variation. It works your hammies and glutes in a big way — without taking the rest of your lower-body stabilizers out of the muscle-building equation. How to: Lie flat on your back on the floor. Place both ankles on top of a stability ball hip-width apart (a). With your back flat, core braced and arms at your side, squeeze your glutes to raise your hips up off the ground so that your body forms a straight line from knees to shoulders. Your feet should be flat on the ball (b). From here, press your heels into the ball and bend your knees to pull the ball toward your butt (c). Pause, then straighten your knees to drive the ball back out, keeping your hips elevated as you do so (d). Repeat for reps, keeping hips elevated between reps. RELATED: 275 Bodyweight Exercises to Shake Up Your Workout Routine

3. Lat Pull-Over on a Stability Ball

Despite the name, this simple yet effective exercise not only works your lats, but also your pecs and shoulders. And of course, it fires up your core. Just grab a dumbbell to get it done right. How to: With your feet flat on the floor and placed shoulder-width apart, position your upper back on a stability ball (a). Lift your hips so you reach a table-top position, knees bent to 90 degrees and back completely flat. Hold the top of a dumbbell with both hands above your chest, allowing a slight bend in your elbows (b). From here, keeping your back flat, core braced and a slight bend in your elbows, slowly lower the weight behind your head (c). Pause, then drive the weight back up to start (d). Repeat.

4. Stability-Ball Y-Ups

This one is a lot harder than it looks, as you train the lower traps. You also hit the often-underworked rhomboids and rear delts for improved posture and upper-body stability. Start without weights before moving onto 5- or 10-pound dumbbells. How to: Lie on your stomach on a stability ball, with your feet on the floor, spread shoulder-width apart for balance (a). Extend your arms straight out in front of you and rotate your hands so your thumbs point up toward the ceiling. Keep your shoulders down and away from your ears (b). From here, pinch your shoulder blades together like you are pinching an orange to slowly raise your arms up as far as you can without letting your torso move (c). Pause, then slowly lower back to start and repeat (c). RELATED: 5 No-Equipment Back Exercises You Need in Your Life

5. Dead Bug

We’d be remiss not to include one core-specific exercise. After all, exercise balls have a reputation for a reason. And while equipment-free dead bugs train both the six-pack-looking abs and deep-lying core muscles like crazy, adding in a yoga ball is a great way to turn up the burn. How to: Lie flat on your back on the floor with your arms and legs extended straight up toward the ceiling, bracing a stability ball between your arms and legs. Tilt your pelvis to press your low back into the floor, and brace your core to maintain this back position throughout the entire exercise (a). Lower one arm and the opposite leg toward the floor as low as you can while keeping a flat-back position and keeping the ball in place (b). Pause, then squeeze your abs to raise your arm and leg back to start (c). Repeat on the opposite side (d). Continue alternating. Originally published August 2017. Updated February 2018.  Read More Hate Crunches? 6 Better Core Exercises for Beginners Quick Lower Ab Exercises for a Stronger Core 3 Quick HIIT Workouts for Beginners

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6 Core Exercises to Ease Lower Back Pain

[caption id="attachment_65890" align="alignnone" width="620"] Photo: Twenty20[/caption] When most of us think about exercising with lower back pain, we think about workarounds. As in, “is that squat going to hurt? And what variations can I sub in to prevent a flare-up?” But, according to new research, we should actually be asking, “what can I do to strengthen my core?” After all — while four out of five people will battle back pain at some point in their lives, per the American Chiropractic Association — the 2018 study from The Ohio State University Wexner Medical Center shows that weak core muscles in runners (and, probably, any exerciser) can increase the risk of lower back pain. Meanwhile, 2017 research out of Pakistan shows that performing core stabilization exercises is more effective than traditional physical therapy at reducing lower back pain. Why? Because the deep-lying core muscles, such as the transverse abdominis (which hook in and around the spine) serve to stabilize the body’s entire midsection, explains Grayson Wickham, DPT, CSCS, founder of Movement Vault flexibility and mobility online program. But when one muscle, or group of muscles, is weak, another one is forced to pick up the slack, he says. RELATED: 6 Core Exercises to Make You a Stronger, Faster Runner For example, in The Ohio State study, researchers found that when people’s deep core muscles were weak, running placed excess stress on their more superficial core muscles, as well as the spine. Over time, these compensations can cause wear and tear and painful overuse injuries, Wickham explains. Unfortunately, most of us head into our workouts with pretty weak, inactive core muscles. (Thanks, desk job.) That’s why, to both ease and reduce the risk of mid-workout back pain, Wickham recommends adding core exercises to your pre-workout warm-up. Start with these six core exercises, courtesy of Wickham, performing them back-to-back before any workout or as a standalone core workout. RELATED: 7 Ways Exercise Helps Relieve Back Pain

The Core Workout to Help Relieve Lower Back Pain

1. Dead Bug

How to: Lie flat on your back with your arms and legs up in the air, knees bent and arms straight. Press your lower back into the floor, and brace your core (a). From here, lower one leg until your heel just about touches the floor while also lowering your opposite arm toward the floor above your head (b). Pause, then squeeze your core to lift them back up to return to start (c). Repeat with the opposite arm and leg (d). Continue alternating for 30 seconds. Repeat three times.

2. Low Side Plank Hold

How to: Get into a side plank on your forearm and knees so that your shoulder is directly over your elbow and your knees are stacked on top of each other and in line with your shoulders. Brace your core and hold. Don’t let your hips rotate or sag. Repeat on the opposite side. Perform two 20-second holds per side. If that’s too easy, raise up off of your knees (as shown above) so that you’re still balancing on your forearm, but with feet stacked. RELATED: Ab Challenge: 5 Planks to Sculpt Your Core

3. Segmented Cat-Camel

How to: Start on your hands and knees, wrists under shoulders and knees under hips (a). Squeeze your core and glutes and round your back up toward the ceiling, tucking your chin to your chest (b). From here, slowly reverse the arch in your back, starting at your tailbone and ending at your neck. Continue until your entire back is curved toward the floor and you look up toward the ceiling (c). Now reverse the motion, starting at your neck and moving back down toward your tailbone to return to the starting position (d). That’s one rep, which should take a minimum of 15 seconds. Complete 5 reps.

4. Bird Dog

How to: Start on the floor, on your hands and knees with wrists under shoulders and knees under hips. Look toward the floor, just in front of your hands. Brace your core to maintain a flat tabletop position (a). From here, extend one arm and the opposite leg up and away from your body so that they are parallel to the floor (b). Pause for three seconds, then slowly lower to return to start (c). Repeat on the opposite side (d). That’s one rep. Perform two sets of 8-12 reps. RELATED: Quick Lower Ab Exercises for a Stronger Core

5. Pallof Press

How to: Stand in a quarter squat with one side of your body facing a cable station. Hold the cable’s handle with both hands at navel-height (a). From here, press the handle straight out in front of you, making sure your body doesn’t turn to one side (b). Pause, then slowly reverse the movement to return to start (c). Perform 12-15 reps, then repeat on the opposite side.

6. Lying Windshield Wipers

How to: Lie face-up on the floor with your arms straight out from your sides. Raise your feet off of the floor so that your knees and hips are bent to 90 degrees, and press your low back into the floor. Brace your core to maintain this position (a). From here, keeping your legs together, slowly lower your legs as far as you can to one side without lifting your shoulders or low back off of the floor (b). Pause, then reverse the movement to return start (c). Repeat on the opposite side (d). That’s one rep. Perform 8 reps. Read More 50 Ab Exercises to Score a Stronger Core Hate Crunches? 6 Better Core Exercises for Beginners 8 Yoga Poses to Help Ease Back Pain

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The 9 Most Common Trainer Cues, Decoded

[caption id="attachment_65843" align="alignnone" width="620"]Photo: Twenty20[/caption] Square your hips. Tuck your tailbone. Zip your navel to your spine. Listening to your trainer is much like playing a game of “Simon Says.” But if you’re new to exercise or trying a workout for the first time, it’s not uncommon to get tangled up in a trainer’s cues. Pete McCall, CSCS, ACE-certified personal trainer and host of the All About Fitness podcast, says, “Trainer cues are meant merely to create awareness to movement. They’re there to help people be more mindful of what they’re doing.” With that said, if you’re unsure about something, don’t be afraid to ask your trainer to clarify or explain. After all, these prompts are intended to help you get the most out of your workout and prevent injury. Read on to learn the most common trainer cues and how to decode them. RELATED: The 15 Most Underrated Exercises, According to Trainers

What Your Trainer Really Means When They Say…

1. Tuck your tailbone.

Trainer translation: OK, so you can’t literally tuck away your tailbone. But this common barre phrase is meant to help you bring awareness to the midline of your body, McCall says. Tucking your tailbone means engaging your abs and scooping your hips so that they’re tilted slightly forward. This helps to straighten your spine. “When your spine is rounded or rotates the wrong way, it could be a potential risk of injury,” McCall says.

2. Lead with the hips.

Trainer translation: When squatting, you may have heard the cue to “avoid letting your knees go over your toes” or to “lead with the hips.” McCall explains, “What your trainer really means is that your hips should move before your knees when you perform a squat.” A strong squat starts with a hip hinge and shooting your butt back and down to activate your glutes. “Whether you squat or lunge, your glutes should be doing more of the work,” McCall says.

3. Feel a two-way stretch.

Trainer translation: Another common yoga and barre phrase, this cue simply means to lengthen, says Krystal Dwyer, Daily Burn 365 trainer and FlyBarre instructor. “Lengthen out of the top of your head and tailbone, or in some cases, out of your toes,” Dwyer says. “I want people to feel their entire body stretching and lengthening while they’re moving.”

4. Brace your core.

Trainer translation: Whether you’re performing a push-up or a plank, this cue is all about contracting your abs. “A more effective cue is to grip the floor with both hands. This gives you more stability in your shoulders and turns your abs on,” McCall says. McCall tells his clients to imagine their older brother punching their stomach. “You want to keep your entire core tight,” he says. RELATED: 50 Ab Exercises to Score a Stronger Core

5. Pull your belly button towards the spine.

Trainer translation: This is impossible, obviously, but the point of this cue is to activate your transverse abdominis (TVA), the deepest layer of your abdominals. From a Pilates 100 to an ab roll-up, these waist-cinching moves are best known for engaging your TVA. “By activating your transverse abs, you’re firing up all four layers around your lumbar spine,” McCall says. “This helps keep your back stable and supports your hips and pelvis,” he adds.

6. Pinch your shoulder blades.

Trainer translation: Put some back into it! Imagine that there’s a ball between your shoulders on your upper back, and you don’t want that ball to drop. From renegade rows to reverse flies, scapular retraction will allow for better posture, muscle activation and injury prevention. “Pulling should come from the elbows. Pinching your shoulders keeps them out of the way so your arms can move safely,” McCall says. RELATED: Get Sculpted Shoulders with These 5 Exercises

7. Draw your chin back.

Trainer translation: It’s all about alignment. Whether you’re doing a plank or a push-up, you want to make sure your entire body from the top of your head to your tailbone is aligned. “When we press our chin forward, we’re creating a lot of tension in our neck and upper back,” Dwyer says.

8. Pull up on the pedals.

Trainer translation: If you’re sprinting during spin class, McCall says it’s actually more effective to think about pulling up on pedals as opposed to pushing them down. Also, he adds, “Imagine wiping your shoe on a mat. This takes advantage of the natural motion of your foot muscles, so you move more efficiently and with more control.” Whether you’re sitting in a neutral on the bike or climbing in third position, this cue is also a good reminder to engage your glutes and hamstrings to pull the pedals away — and not just your quads. RELATED: 7 SoulCycle Secrets for Proper Form on a Spin Bike

9. Open your heart.

Trainer translation: Your trainer isn’t trying to get deep into your psyche here. It simply means to keep your chest lifted and open. “Think of having a diamond necklace on and your showing it off,” Dwyer says. Hunching your back over a desk during the day makes your chest less open and more prone to shoulder injury while lifting. “Press your shoulder blades down into your back pocket and keep your chin lifted and back,” she says. Read More: Push Through Any Workout with These Trainer Mantras The 25 Craziest Workout Excuses Trainers Have Ever Heard Just Not Feeling It Today? 33 Sources of Workout Motivation

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5 Stability Ball Exercises That Work More Than Your Abs

[caption id="attachment_65774" align="alignnone" width="620"] Photo: Twenty20[/caption] If you equate stability balls with core work only, you’re selling them (and your fitness results) short. Adding stability ball exercises to your workout is a great, simple way to increase the difficulty of your favorite moves. Using just this tool, you can challenge both your upper and lower body in new, creative ways, explains trainer Tara Romeo, CSCS, CES, director of the Professional Athletic Performance Center in New York. (If you don’t already have one at home, we like the URBNFit Ball.) RELATED: 5 Stability Ball Exercises for a Crazy Strong Core Plus, no matter the exercise, performing a move with an exercise ball will force you to work double-time as you fight to keep your core stable. “Due to the ball's soft surface, your body has to constantly compensate for the continuous changes in balance throughout the exercise,” Romeo explains. “This strengthens the deep-lying stabilizing muscles in your core.” To get you in on the total-body action, Romeo shares five challenging stability ball exercises you need to try. Add them into your existing exercise routine or perform each move for 10 reps and three sets for a workout that will leave your entire body shaking. RELATED: 50 Ab Exercises to Score a Stronger Core

5 Stability Ball Exercises You’re Not Doing (But Should!)

1. Stability-Ball-Elevated Split Squat

Take your squats to the next level with this advanced bodyweight move. It hammers your quads, glutes, and hamstrings while honing your total-body balance and core stability. How to: Stand tall with your feet hip-width apart. Place the top of one foot on a stability ball directly behind your body (a). Keeping your weight in the heel of your front foot, bend your knees to lower your body toward the floor. Allow the ball to roll onto your back shin (b). Pause, then push through your front heel to stand up, rolling the top of your foot back onto the ball (c). Repeat for reps, then switch sides.

2. Stability-Ball Hamstring Curl

Ditch the gym’s bulky hamstring curl machine and opt for this at-home variation. It works your hammies and glutes in a big way — without taking the rest of your lower-body stabilizers out of the muscle-building equation. How to: Lie flat on your back on the floor. Place both ankles on top of a stability ball hip-width apart (a). With your back flat, core braced and arms at your side, squeeze your glutes to raise your hips up off the ground so that your body forms a straight line from knees to shoulders. Your feet should be flat on the ball (b). From here, press your heels into the ball and bend your knees to pull the ball toward your butt (c). Pause, then straighten your knees to drive the ball back out, keeping your hips elevated as you do so (d). Repeat for reps, keeping hips elevated between reps. RELATED: 275 Bodyweight Exercises to Shake Up Your Workout Routine

3. Lat Pull-Over on a Stability Ball

Despite the name, this simple yet effective exercise not only works your lats, but also your pecs and shoulders. And of course, it fires up your core. Just grab a dumbbell to get it done right. How to: With your feet flat on the floor and placed shoulder-width apart, position your upper back on a stability ball (a). Lift your hips so you reach a table-top position, knees bent to 90 degrees and back completely flat. Hold the top of a dumbbell with both hands above your chest, allowing a slight bend in your elbows (b). From here, keeping your back flat, core braced and a slight bend in your elbows, slowly lower the weight behind your head (c). Pause, then drive the weight back up to start (d). Repeat.

4. Stability-Ball Y-Ups

This one is a lot harder than it looks, as you train the lower traps. You also hit the often-underworked rhomboids and rear delts for improved posture and upper-body stability. Start without weights before moving onto 5- or 10-pound dumbbells. How to: Lie on your stomach on a stability ball, with your feet on the floor, spread shoulder-width apart for balance (a). Extend your arms straight out in front of you and rotate your hands so your thumbs point up toward the ceiling. Keep your shoulders down and away from your ears (b). From here, pinch your shoulder blades together like you are pinching an orange to slowly raise your arms up as far as you can without letting your torso move (c). Pause, then slowly lower back to start and repeat (c). RELATED: 5 No-Equipment Back Exercises You Need in Your Life

5. Dead Bug

We’d be remiss not to include one core-specific exercise. After all, exercise balls have a reputation for a reason. And while equipment-free dead bugs train both the six-pack-looking abs and deep-lying core muscles like crazy, adding in a yoga ball is a great way to turn up the burn. How to: Lie flat on your back on the floor with your arms and legs extended straight up toward the ceiling, bracing a stability ball between your arms and legs. Tilt your pelvis to press your low back into the floor, and brace your core to maintain this back position throughout the entire exercise (a). Lower one arm and the opposite leg toward the floor as low as you can while keeping a flat-back position and keeping the ball in place (b). Pause, then squeeze your abs to raise your arm and leg back to start (c). Repeat on the opposite side (d). Continue alternating. Originally published August 2017. Updated February 2018.  Read More Hate Crunches? 6 Better Core Exercises for Beginners Quick Lower Ab Exercises for a Stronger Core 3 Quick HIIT Workouts for Beginners

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The Truth About How to Lose Belly Fat

[caption id="attachment_63815" align="alignnone" width="620"] Photo: Twenty20[/caption] You’ve tried them all in your pursuit of flat abs: crunches, reverse crunches, planks, bicycles and even the ab roller. After all, it seems logical. To increase muscular definition and lose fat, you should workout your stomach muscles more. But will that really lead to a trim belly? RELATED: 7 Surprising Ways You're Sabotaging Your Metabolism “You can do 50,000 crunches a day, but it will still only be toned muscles under your belly fat,” says Lauren Harris-Pincus, MS, RDN and owner of Nutrition Starring You. “The truth is, unless the weight comes off, you’re not going to get a six-pack.” So how do you get rid of the stubborn cushion around your midsection? Read on to get the real scoop on how to lose belly fat. RELATED: 5 Pilates Exercises to Strengthen Your Deep Abs

Stomach Fat 101

“You exercise for 30 minutes compared to the 23-and-a-half hours that you don’t exercise.”

First things first, everyone has fat, both the layer of subcutaneous fat just under our skin that helps insulate the body and the deeper visceral fat that surrounds and protects the organs. That’s right: You’re supposed to have belly fat. But just how much fat you have and how it’s distributed has more to do with genetics than your core workout. Men and women squirrel away fat differently, according to Harris-Pincus. On average, women have six to 11 percent more body fat than men. That extra fat typically gathers lower on the body (especially before they hit menopause) around the hips and thighs, creating a pear-shape. Men, on the other hand, tend to accumulate fat around the belly (hence, the beer gut). RELATED: Hate Crunches? 6 Better Core Exercises Thanks to the hormone estrogen, the female body likes to hold on to fat, too. A study in Obesity Reviews shows that women store fat more efficiently than men in an effort to prepare the body for pregnancy. But while it seems like women may have drawn the short-end of the stick, the stereotypical pear-shape is actually considered healthier than boasting a beer gut, because belly fat is a red flag when it comes to your health. “Visceral fat is associated with increased risk of diabetes, high blood pressure and metabolic syndrome,” says Harris-Pincus. [caption id="attachment_44281" align="alignnone" width="620"]Photo: Pond5[/caption]

How to Lose Belly Fat and Keep It Off

Doing ab workouts might strengthen your core, but it won’t actually decrease fat or shrink those love handles — and that’s why you need to eat healthy. “You exercise for 30 minutes compared to the 23-and-a-half hours that you don’t exercise. You need to eat the right things,” says Harris-Pincus. RELATED: 6 Reasons Why You Can't Out-Exercise a Bad Diet Repeat after us: It’s time to start eating clean. She recommends a combination of veggies, fruit, whole grains, nuts, seeds, beans, low-fat dairy and lean protein like poultry, eggs and fish for a dose of omega-3 fatty acids. And drop the added sugar while you’re at it. “Studies show that when you have a diet rich in whole grains — and calorie-controlled — that you can reduce the belly fat,” she says. But remember to watch your portions, too. “A lot of people eat very healthy and don’t eat junk, but their portions are too large.” If you’re smart about the foods you choose and limit your intake, eventually you’ll start to lose body fat and drop pants sizes. But sorry: There’s no way to get it to disappear from only your belly — you'll likely reduce your overall body fat percentage and lose it in your face, hips, butt and chest, too. RELATED: The Pros and Cons of 6 Popular Weight Loss Diets Luckily, exercise can help spur things along when it comes to that pesky stomach fat. “Visceral fat responds well when… [you] start exercising and watching your calories and what you eat,” Harris-Pincus says. And while endless crunches aren’t your ticket to a flat stomach, it is still important to train your ab muscles. “Everything radiates from the center of your body – your balance, your posture, your functional movement,” says Joe Ardito, founder of Fit Crush NYC. “You can perform better when you have a strong core.” Research also shows that workouts involving high-intensity interval training (HIIT) can help reduce excess fat around your middle. Besides working your core, try incorporating a day or two of more vigorous exercise into your weekly schedule. (You can start with these three beginner routines.) Keep in mind that you can lower your total body fat percentage even by moving around more at work, according to another study.

The Bottom Line

There isn’t one magic trick or quick fix that will melt the fat around your midsection and give you those coveted abs we all see on the newsstands. Decreasing belly fat — and all body fat for that matter — is about making changes over the long-term. Originally published October 2015. Updated February 2018. Read More 12 Things Nobody Told Me About Losing Weight The 10 Biggest Diet Mistakes, According to Experts Here's Why Your Ab Workouts Aren't Working

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