The Inner Thigh Workout You Can Do with Gliders

[caption id="attachment_66182" align="alignnone" width="620"] Photo: Daily Burn[/caption] Forget the thigh gap or even worrying about the size and shape of your legs. It’s strengthening your thighs that really matters. Strong inner thighs — or adductors — help improve core control (they do help make up the five muscles that attach to the pelvis, after all!) and assist in injury prevention. Thanks to their ability to counterbalance external rotation of the hip that comes from the glutes and hamstrings, they keep your knee in a more neutral position too — a benefit that’s extra clutch for runners and cyclists alike. It’s not always so easy to target these pelvis-stabilizing muscles, though. Unless, that is, you snag a pair of gliders. These slippery disks you see in classes or at your gym offer a unique and effective way to strengthen your inner thighs, while dialing up the core-centric benefits. “Adding gliders brings variety to moves that can start to feel redundant,” says Becca Pace, trainer on Daily Burn 365 and Barre Harmony. “The shift in balance and full-body activation is something that adds a nice edge to enhance your weekly workout routine,” Pace says. “Core and stabilizer muscles will also engage more thoroughly as you introduce balance challenges with single-leg work. Plus, gliders are easy to use, take up no space and help with overall body conditioning and function!” So, it’s time to slide right into stronger body benefits with this inner thigh workout from Pace. RELATED: Lower Body Blast: 5 Moves for Your Butt, Hips and Thighs

6 Glider Exercises for a Serious Inner Thigh Workout

Don’t have sliding disks at home? The substitution is simple. Just make sure you’re on a slick surface and grab two small towels. Then mimic these six moves for a solid inner thigh workout, as Pace demonstrates below. Perform each of the inner thigh exercises for eight to 10 reps, taking a 10-second break between sets. Then repeat for two to three rounds. “When doing the lower body exercises, be very aware of the standing foot on the floor. Feel the toes, pinky edge of the foot and weight in the heel,” Pace says. “Always engage the core muscles by drawing the belly button back and 'closing' the ribs.” Not only will your legs feel the heat, but your abdominals and even your shoulders will fire up, too. RELATED: 3 Workout Moves for Seriously Toned Thighs

1. Low Lunge

How to: Start standing with your feet hip-width apart, your right foot on the glider and your left foot planted firmly on the floor (a). Slide your right foot straight back behind you, as you bend your left knee to 90 degrees, knee over your ankle. At the same time, bring arms straight up to shoulder height (b). Driving into the floor of your left heel, slide your right foot forward and come back up to stand (c). Repeat, then switch sides.

2. Mountain Climbers

How to: Start in a high plank position, shoulders over wrists and forming a straight line from shoulders to ankles. Both feet should be on gliders (a). Drive your right knee in toward your chest, then slide it directly back to plank (b). Drive your left knee in toward your chest, then slide it directly back to plank (c). Continue alternating, moving with control and maintaining a strong plank position. RELATED: 5 Plank Variations to Get Hardcore Abs

3. 1st to 2nd Plie Glide

How to: Start standing with feet together, heels touching and toes pointing slightly outward. Right foot on a glider and your left planted firmly on the floor (a). Slide your right foot out a little wider than hip-width and drop your hips down to form a sumo squat position. Shoulders stay over your hips and knees over ankles (b). Push off your right foot and squeeze your thighs together to come back up to stand, bringing your right foot back to touch your left (c). Repeat, then switch sides.

4. Curtsy Lunge

How to: Start standing with your feet hip-width apart, your right foot on the glider and your left foot planted firmly on the floor (a). Slide your right foot back behind you on a diagonal, as you bend your left knee to 90 degrees, knee over your ankle. At the same time, bring arms straight up to shoulder height. Your hips should stay square to the front (b). Driving into the floor of your left heel, slide your right foot forward and come back up to stand (c). Repeat, then switch sides. RELATED: 5 Power Lunges for Killer Glutes

5. Plank Rainbow Leg

How to: Start in a high plank position, shoulders over wrists and forming a straight line from shoulders to ankles. Place your right foot on the glider (a). Slide your right foot forward to the outside of your right hand, keeping both legs straight and maintaining a solid plank position (b). Pause, then slide it back to plank position (c). Repeat, then switch sides.

6. Pike Plank

How to: Start in a high plank position, shoulders over wrists and forming a straight line from shoulders to ankles. Both feet should be on gliders, with legs together (a). Keeping your shoulders over your wrists and legs straight, pike your hips up, using your abs to pull your feet toward your hands (b). Slide both feet back to plank position (c). Repeat. Read More No More Sit-Ups: 7 TRX Moves to Work Your Abs 7 Easy Pilates Moves for a Quick Core Workout 21 Squat Variations So You Never Get Bored

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The Best Workouts for Reducing Body Fat

[caption id="attachment_66131" align="alignnone" width="620"] Photo: Twenty20[/caption] When it comes to people’s top goals for improving body composition, fat loss often takes the cake. But we can’t talk about how to lower body fat percentage without touching on how to drop pounds in general. That’s because you can’t necessarily target fat loss in one specific area — say, just your arms or belly. You have to work to reduce fat all over. And that comes down to one main principle: calorie deficiency. “To lose fat, you have to create a calorie deficit,” says Jamie Costello, CPT, director of fitness at Pritikin Longevity + Spa, a top-rated weight loss resort in Miami. In other words, you have to burn more calories than you consume. While of course diet is involved in that, Costello also emphasizes moving more — and not just in a sweat session, but also those hours between your morning alarm and your bedtime. “If people are sedentary all day — and just work out for an hour every other day — that might improve cardio, heart health, bone strength and lower the risk of injury. But when it comes to weight loss, the amount of effort [you’d need in that hour] is pretty big,” Costello explains. So, what should you be doing in those daily hours from dawn to dusk to help you drop that body fat percentage? We scoured the science and spoke to the experts. Here, four fitness must-dos to see results, plus other can’t-miss tips for finding success. RELATED: The Big Benefits of Losing Just a Little Bit of Weight

4 Strategies for Reducing Body Fat Percentage

[caption id="attachment_66132" align="alignnone" width="620"] Photo: Twenty20[/caption]

1. Start Steppin’

It may seem small, familiar and just a little too easy, but it’ll make a difference: Get on your feet more often. As Costello puts it, it’s difficult to burn enough excess calories in an hour-long sweat session alone. But frequently taking breaks from your seat? That could actually make or break your daily deficit. In fact, a recent study found that simply standing rather than sitting for six hours a day could help a 140-pound person burn more than 50 extra calories in 24 hours. And that doesn’t involve any movement, just static standing. Imagine the calorie-crushing possibilities if you took brisk walks on the daily. RELATED: The Truth About How to Lose Belly Fat

2. HIIT It Hard

Besides taking more moments to stand up, doing a more efficient workout means you’ll blast more calories and burn more fat. For that, you’ll want to turn to interval workouts, says Costello. Metabolic conditioning (aka metcon) workouts place a high-demand on the body by testing its different energy systems. “Once you influence your metabolic burn rate, it stays up even during rest intervals. That gives you a much more efficient fuel burn, without feeling like you overdid it,” says Costello. He suggests sticking with metcon workouts of about 30 minutes and HIIT workouts (in which you work at an even higher intensity) for about 15 minutes. Aim to do these every other day, or take two to three days of rest between each, so your body can properly recover, Costello says. “As you get in better shape, you’ll see that you burn more calories week after week, because you don’t get as exhausted,” Costello explains. That’ll also help you reach the caloric deficit you need for weight and fat loss. RELATED: HIIT It Hard with These 27 Beginner Workouts and Tips

3. Add Some Resistance

Beyond sweat-inducing intervals, another way to increase your fat-burning and muscle-building potential is resistance training. “Strength training is indispensable, because it’s the only thing that preserves muscle tissue over time,” says Brad Schoenfeld, PhD, CSCS, assistant professor of exercise science at Lehman College in Bronx, NY. “Cardio can burn more calories, but it doesn’t do much to prevent muscle loss.” And you’ll want more muscle to burn more daily calories. Science backs up this need to lift weights for weight loss. A recent study involving about 250 individuals in their 60s pitted cardio workouts against strength sessions. The researchers found that while you need both, resistance work wins out in terms of losing fat without losing muscle. “If you want to preserve muscle during weight loss, you need to stimulate it with a progressive resistance training program,” says Kristen Beavers, assistant professor of health and exercise science at Wake Forest University and lead author on the study. (She notes these results most likely apply to younger people, too.) So if you want to build muscle that staves off weight loss, you can’t turn to walking or running alone. Another benefit of strength training: It preps your muscles to push even harder during tough interval sessions, says Costello. “When you improve your muscles’ metabolic conditioning — so think of building lean muscles — you’re building the capacity to go faster,” he says. While lots of people place emphasis on how this helps you burn more calories at rest, Costello says it also lets you push yourself in your next workout. Aka the more you strength train, the harder you work in your next workout, and the more calories you burn overall. Hello, calorie deficit, weight loss and body fat reduction. To effectively implement strength training into your schedule, Shoenfeld suggests continuously changing up your routine and adding more resistance to see weight loss and muscle gain. “You have to lift at a high level of effort and challenge your muscles on a consistent basis,” he says. Shoenfeld suggests focusing on total-body, compound movements that work multiple muscles at once, which will also up the calorie burn. Aim for at least three days a week for these workouts, he says. As for choosing a weight (if you’re upping it from bodyweight), mimic the protocol of the Wake Forest study, opting for 70% of your one-rep maximum and readjusting as you get stronger. RELATED: Strength Training for Beginners: Your Guide to Reps, Sets, Weights

4. Focus on Burning Calories, Not Necessarily Fat

No matter which workouts you choose, keep in mind, if you want to burn fat, you don’t necessarily need to work in the fat-burning energy system. If you’ve ever stepped on a cardio machine (an elliptical, in particular), you may have noticed the meter on the dashboard illustrating your training zone (say, warm-up, fat-burn, cardio and peak heart rate). Fat-burn is on the lower end of the effort scale — we burn fat even while sleeping, Costello explains — therefore, it’s not necessarily the ideal training zone for fat loss. “People mistakenly think that if their goal is to lose fat, then they should train in this fat-burning zone,” Costello says. “The problem is, you’re still not burning very much. It’s your total caloric expenditure that’s most important — not the type of fuel source you’re using at any given time.” That means, if you opt for high-intensity interval training level, then you’re burning more energy overall — even if less of that energy comes from fat as the fuel. RELATED: Does Fasted Cardio Really Burn More Fat? [caption id="attachment_66133" align="alignnone" width="620"] Photo: Twenty20[/caption]

Don’t Forget What’s on Your Plate

As mentioned earlier, to lose fat (and weight) you need a calorie deficiency — therefore, it’s also time to address your diet habits. “The least important thing you should be considering [in terms of exercise for fat loss] is where the fuel source is coming from. But the opposite is true when you’re eating — you need to think about where your calories are coming from,” Costello says. Instead of strict calorie counting, Costello recommends focusing on less calorie-dense foods, meaning those that will fill you up thanks to fiber and water, more so than empty calories. You probably guessed this means lots of veggies — as in at least half your plate — plus, fruits and legumes. Schoenfeld also mentions the importance of protein. “Make sure you have adequate protein intake, as it’s well documented that it helps maintain lean body mass,” he explains. The recommended dietary allowance for protein is about 0.8 grams per kilogram bodyweight or about 46 grams for an average woman, though if you’re super active you probably need more. Another strategy for success: Avoid diets that are too restrictive, as you won’t stick with it long enough to see results. Shoenfeld suggests sticking with the 80/20 rule and learning your food habits, so you can avoid overeating before it starts. RELATED: 5 Signs You’re Not Eating Enough Protein

Sleep Also Plays a Role

Finally, to lose fat, you have to focus on catching those zzz’s. Costello says that without recovering from exercise properly (translation: getting ample sleep!), it’s tough to see results. “Sleep is a huge component to reset and reenergize so you can burn more calories the next day,” he says. “Also, recovery between workouts [is crucial]. Choose just three to four workouts a week where you really push yourself. Then have the medium-effort workouts, too. That recovery will help you push harder through the tough ones.” RELATED: 6 Signs That You’re Exhausted (Not Just Tired)

The Big Picture: Small Steps, Big Results

You probably know this at heart, but it’s worth mentioning. Lowering your body fat percentage doesn’t happen overnight. Or even over seven nights. Costello says, on average, losing about one to two percent body fat a month is a realistic goal. (Here are a few ways to measure your progress.) Don’t get discouraged if you’re not seeing results right away. Continue with your interval and strength training workouts, and focus on eating a clean diet and getting ample rest in between. As they say, all good things come to those who wait…and hustle to the gym. Read More 3 Fat-Blasting HIIT Workouts to Try Now 12 Awesome Ways to Measure Your Non-Scale Victories EPOC: The Secret to Faster Fat Loss?

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Bodyweight Only Strength and Endurance Challenge - Beginner or Advanced Lower Body Workout

New 4 Week FB Strong is LIVE! @ https://goo.gl/adFTqQ Benefits & how to use this workout @ https://goo.gl/yHsHX6 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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New 4 Week Workout Program! + FB Merch & Bloopers with Loki

New 4 Week FB Strong is LIVE! @ https://goo.gl/adFTqQ FB tees, tanks, hoodies, posters & more @ https://goo.gl/syx1Xk FB Strong quick facts: - Workouts videos range between 33-43 minutes (37 minutes on average) - Workouts are 5 days a week with an optional 6th day recovery workout that focuses on flexibility - This is a total body program - Great for building muscle, burning fat, toning, and boosting endurance, strength, flexibility, coordination and more - All you need is dumbbells - These workouts are intense but the vast majority of fitness levels have been able to partake in these programs as you are encouraged to go at your own pace and modify whenever necessary - however, this is not a beginner workout program. - You can complete this program at any pace you like, as many times as you like (at no extra charge). Our updated online workout calendar lets you customize the program's pace to work for your needs, and you'll get the satisfaction of tracking your progress by checking "Workout Complete" after each day's workout! A lot of hard work and love went into this, I hope you guys love it too! -Kelli & Daniel Search all 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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Is It Better to Do Cardio or Strength Training First?

[caption id="attachment_66030" align="alignnone" width="620"] Photo: Twenty20[/caption] By now you know if you want to build a lean, fit body, you can’t stick to the treadmill or elliptical alone. It takes some heavy lifting to get that strong and chiseled physique. In fact, even if you want to be a better runner, you still need to incorporate strength training into your routine. But when you’re strapped for time, and need to squeeze cardio and weights into a single sweat session, which should you tackle first? Strength training, according to the research and fitness pros. Here’s why. RELATED: How to Get Toned Armed with 6 Easy Exercises

Why Weights Shouldn’t Wait

In one study published in The Journal of Strength and Conditioning Research, researchers pinned three workout tactics against each other: Strength training alone, running then strength, and cycling followed by strength. They found that exercisers did fewer weight lifting reps if they had just ran or cycled. Yet, doing strength training with no cardio beforehand resulted in more reps. Another recent study found similar results. After research subjects performed different bouts of treadmill running, the number of reps they performed during resistance training decreased, as did muscle power. Their heart rate and rate of perceived exertion also increased during the strength training sessions that followed aerobic exercise, especially after a HIIT running workout. “In my experience, I’ve found that most exercisers feel ‘stronger’ when they engage in resistance training first,” says Robert Confessore, PhD, clinical exercise physiologist at Summit Medical Fitness Center in Kalispell, MT. Many scientific studies also demonstrate that aerobic training can negatively affect strength development when performed prior to lifting (whereas research is lacking on the reverse effect), he says. This is due to physiological changes in the muscles that help you move. When you use those fibers to fatigue before you do resistance exercises, your form and drive will likely suffer. And that can have a noticeable impact. According to Lacey Stone, an LA-based celebrity trainer, if you want the muscle-building benefits of strength training, it’s best to start with those exercises. “It’s vital that you lift before your cardio workouts, because you will have the most power and the most strength to lift heavier loads, which in turn will make you stronger,” she says. RELATED: 9 Ways to Torch Your Core in Every Workout [caption id="attachment_66031" align="alignnone" width="620"] Photo: Pond5[/caption]

When Cardio Matters Most

In terms of fighting off fat, both resistance exercises and anaerobic workouts are crucial. “When you gain muscle, it raises your metabolic rate, which helps you burn fat faster,” Stone explains. And according to research, doing both strength and cardio decreases body fat significantly more than each method alone. So you can probably stick to the same formula mentioned above, but keep in mind this caveat: That same study showed that while fat mass and waist circumference decrease when you do a combo of the two techniques or just aerobic activity. In other words, lifting alone didn't lead to weight loss. So if you want to slim down, you need to kick up your cardio — even if that means skipping some weights when you’re short on time. “Remember: Strength training changes your shape and cardio changes your size,” says Stone. If it’s better cardio capacity you’re after, Stone says there are mixed reviews on what to tackle first. It’s still smart to strength train even if you want to be a better runner or biker. In fact, one study found that resistance exercises improved endurance athletes’ performance, muscle power and economy. You may just need longer and more frequent cardio moves (some of those being stand-alone aerobic sessions), with cross-training days sprinkled throughout your weekly schedule. Research suggests taking ample recovery time between strength sessions, too, so you don't mess with your endurance benefits. As shown in the study, the physiological stress from resistance training can fatigue muscles and potentially slow down the benefits of running or cycling sessions. Similarly, ACE-sponsored research shows that strength training before cardio increased heart rate by 12 beats per minute, which can increase your rate of perceived exertion. This makes your workout feel more vigorous and causes you to feel tired, faster. An important note to keep in mind if you're aiming to go for a longer run or ride. RELATED: 8 Exercises Trainers Never Do (And What To Do Instead)

Finding Your Formula for Success

Of course every individual has different ideas for what they want to get out of their gym time. So tailor yours to your goals. “To the recreational exerciser, I recommend experimenting with the order of the two types of training within the same workout. Then gauge which works best for you,” says Confessore. If you’re still unsure of what to do, Confessore suggests scheduling these two types of workouts on different days. That way, you don’t have to worry about one affecting the other. The bottom line… Do what works for your body, but if you need a place to start: Tackle strength, then cardio. Originally published June 2015. Updated February 2018. Read More Got 10 Minutes? 3 Fat-Blasting Bodyweight Workouts 6 Plyometric Exercises for a Better Workout in Less Time 5 Exercises for the Perfect Beginner Bodyweight Workout

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