core exercise Archives - yourdailysportfix.com yourdailysportfix.com Wed, 15 Nov 2023 13:02:05 +0000 en-US hourly 1 https://wordpress.org/?v=6.5.2 https://yourdailysportfix.com/wp-content/uploads/2021/10/cropped-FAVICON_2-32x32.png core exercise Archives - yourdailysportfix.com 32 32 Alternative Exercises to Crunches for a Solid Core Workout https://yourdailysportfix.com/alternative-exercises-to-crunches-for-a-solid-core-workout/ Thu, 16 Nov 2023 08:12:00 +0000 https://yourdailysportfix.com/?p=24288 While developing a strong core is vital for your daily functioning, doing classic core workouts such as crunches can get boring. Here are some alternative exercises to crunches that are sure to give you a solid core workout. Single-Arm Press Stand with your feet hip-width apart and hold a dumbbell in your right hand while […]

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]]> While developing a strong core is vital for your daily functioning, doing classic core workouts such as crunches can get boring. Here are some alternative exercises to crunches that are sure to give you a solid core workout.

Single-Arm Press

Stand with your feet hip-width apart and hold a dumbbell in your right hand while you extend your left arm out. Hold the dumbbell near your right shoulder and burst upward. Once you’ve done 10 reps, switch sides.

Side Plank Hip Dips

Flip on your side with your lower arm lying flat on the floor with the elbow parallel to your knee. Extend your feet and ensure that there is a straight line from your feet to your head. Engage your core and lift your hips up before lowering back down.

Glute Bridge March

Lie on your back and bend your knees while keeping your feet flat on the floor. keep your back flat and arms on the floor as you lift your hips. Brace your core and hold the position, while lifting one knee up until your leg is at a 90-degree angle. Return to the start and do the same with your other leg. Once you get used to this exercise, you can make it more challenging by putting your feet on a balancing ball.

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]]> Best Medicine Ball Core Workouts https://yourdailysportfix.com/best-medicine-ball-core-workouts/ Wed, 18 Oct 2023 12:26:00 +0000 https://yourdailysportfix.com/?p=24086 If you’re looking to get into shape and develop a powerful core, then a medicine ball can go a long way to help you achieve your fitness goals. Here are the best medicine ball core workouts that you should try out. Deadbug Pullover Lay with your back on the floor and hold the medicine ball […]

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]]> If you’re looking to get into shape and develop a powerful core, then a medicine ball can go a long way to help you achieve your fitness goals. Here are the best medicine ball core workouts that you should try out.

Deadbug Pullover

Lay with your back on the floor and hold the medicine ball directly above your chest. Bend your knees into a tabletop position. Keep your torso still as you reach your arms and legs away from your torso before gradually bringing them back into their original position.

Seated Leg Raise

Sit on the floor with your knees bent and keep your legs together. Place your medicine ball on the right of your feet and press your palms into the floor alongside your torso for some stability. Lift your legs up over the ball and tap down before doing the same on the other side.

Russian Twist

Lie down on your back with your knees bent at almost 90 degrees. Hug the medicine ball close to your chest and twist your shoulders from side to side while remaining stable. Include a ball bounce after each rep for an added challenge.

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]]> Calorie-Burning Exercises For Toned Abs https://yourdailysportfix.com/calorie-burning-exercises-for-toned-abs/ Tue, 10 Oct 2023 16:48:00 +0000 https://yourdailysportfix.com/?p=24049 While many people have weight-loss and calorie goals, developing strong abs and core is important for your daily function. Here are some effective calorie-burning exercises that you can use to get toned abs and a powerful core. Bear Crawl Get down on your hands and knees and with your hands directly beneath your shoulders. Lift […]

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]]> While many people have weight-loss and calorie goals, developing strong abs and core is important for your daily function. Here are some effective calorie-burning exercises that you can use to get toned abs and a powerful core.

Bear Crawl

Get down on your hands and knees and with your hands directly beneath your shoulders. Lift your knees off the ground, tighten your abs, and move forward with your left hand and right foot before moving the opposite hand and foot.

Deadlift

Get a hold of a barbell and add as many weights as you are comfortable with. Push your backside back while only slightly bending your knees as you lower the bar past your knees, making sure to keep your back straight.

Squats

While primarily a leg workout, squats will help you to stabilize your core as you maintain the correct form. Stand with your feet shoulder-width apart while bending down, moving your torso back as you keep your chest up and your abs taught.

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]]> Effective Core Workouts With No Equipment https://yourdailysportfix.com/effective-core-workouts-with-no-equipment/ Wed, 26 Jul 2023 12:55:00 +0000 https://yourdailysportfix.com/?p=23398 While often overlooked, your core muscles are fundamental to a number of everyday functional movements as well as your overall physical well-being. If you’re new to training your core then fear not – here are some equipment-free core workouts that you can perform today. Mountain Climbers Get into a pushup position and extend your arms […]

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]]> While often overlooked, your core muscles are fundamental to a number of everyday functional movements as well as your overall physical well-being. If you’re new to training your core then fear not – here are some equipment-free core workouts that you can perform today.

Mountain Climbers

Get into a pushup position and extend your arms fully. Make sure that your arms are in line with your chest. Then, bring your right knee up into your chest and lower it back down before doing the same with your left leg. Continue switching legs at a medium to fast pace while keeping your torso taught and stable.

Plank to Dolphin

Go into a plank position with your forearms touching the ground. Your elbows should be directly under your shoulders while your legs are fully extended. From there, engage your core, glutes, and quads as you lift up your hips and back until your body makes a v shape. Pause for a second before returning to the plank position. This exercise can be performed using a pilates machine or without equipment.

Hollow Hold

Lay flat on your back and stretch your arms over your head. Engage your core and once it’s tight and stable, begin to lift your legs and your arms over your head. Then, bring both your arms and legs to the lowest point where you are able to maintain this hold. Remain in the hollow hold for 20 seconds before returning to your starting position.

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]]> Kegel Exercises for Men and Women https://yourdailysportfix.com/kegel-exercises-for-men-and-women/ Thu, 06 Jul 2023 16:11:00 +0000 https://yourdailysportfix.com/?p=23235 When it comes to fitness, we often focus on exercises that target large muscle groups. But what about the smaller, often neglected muscles that significantly affect our overall well-being? That’s where Kegel exercises come in. While Kegels are commonly associated with women, men can also benefit from these exercises. Get ready to strengthen those pelvic […]

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]]> When it comes to fitness, we often focus on exercises that target large muscle groups. But what about the smaller, often neglected muscles that significantly affect our overall well-being? That’s where Kegel exercises come in. While Kegels are commonly associated with women, men can also benefit from these exercises. Get ready to strengthen those pelvic floor muscles!

What are Kegel Exercises?

Kegel exercises, named after Dr. Arnold Kegel, involve contracting and relaxing the pelvic floor muscles. These muscles support the bladder, uterus, and rectum and control urination. By targeting and strengthening the pelvic floor, Kegels can improve bladder control and contribute to overall core stability.

Benefits for Women

For women, Kegel exercises offer a range of benefits. They can help prevent and manage urinary incontinence, especially after childbirth or during menopause. Strong pelvic floor muscles can also improve vaginal tone and increase pleasure. Additionally, Kegels may help with postpartum recovery and can be performed discreetly at any time and place.

Benefits for Men

While Kegels are often associated with women, men can also benefit greatly from these exercises. Strengthening the pelvic floor muscles can help improve bladder control and alleviate symptoms of urinary incontinence, especially after prostate surgery. Kegels may also contribute to better erectile function and can enhance stamina for men.

How to Perform Kegel Exercises

Performing Kegel exercises is simple, and you can do them almost anywhere without anyone even knowing! To get started, identify your pelvic floor muscles by imagining that you’re trying to stop the flow of urine or by squeezing the muscles that prevent passing gas. Once you’ve located these muscles, contract them for 3-5 seconds, then release for an equal duration. Aim for 10-15 repetitions, three times a day.

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]]> Core Exercises for Toned Abs https://yourdailysportfix.com/core-exercises-for-toned-abs/ Mon, 17 Apr 2023 08:53:00 +0000 https://yourdailysportfix.com/?p=22675 If you’re looking to strengthen your core, there are plenty of exercises out there that claim to do the trick. However, not all core exercises are created equal. To help you weed out the ineffective exercises and focus on the ones that actually work, here are some core exercises that are worth incorporating into your […]

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]]> If you’re looking to strengthen your core, there are plenty of exercises out there that claim to do the trick. However, not all core exercises are created equal. To help you weed out the ineffective exercises and focus on the ones that actually work, here are some core exercises that are worth incorporating into your routine.

Plank

The plank is a classic exercise that targets your entire core, including your abs, back, and hips. It’s simple, but oh-so effective. Start in a push-up position with your hands directly under your shoulders, then lower down onto your forearms. Keep your body in a straight line and hold for 30-60 seconds.

Mountain Climbers

Mountain climbers are a great way to get your heart rate up while also working your core. Start in a push-up position with your hands directly under your shoulders. Bring your right knee towards your chest, then quickly switch and bring your left knee towards your chest. Continue alternating legs for 30-60 seconds.

Dead Bug

The dead bug exercise is a great way to work your core while also engaging your hip flexors and quads. Lie on your back with your arms extended towards the ceiling and your legs bent at a 90-degree angle. Lower your right arm and left leg towards the ground, keeping your lower back pressed into the floor. Return to starting position and repeat with your left arm and right leg. Continue alternating sides for 10-15 reps.

Bicycle Crunches

Bicycle crunches are a great way to target your rectus abdominis (aka your six-pack muscles) as well as your obliques. Lie on your back with your knees bent and feet flat on the floor. Place your hands behind your head and bring your right elbow to your left knee as you straighten your right leg. Switch sides, bringing your left elbow to your right knee as you straighten your left leg. Continue alternating sides for 10-15 reps.

Side Plank

Side planks are a killer exercise for your obliques, and they also work your shoulders and hips. Lie on your side with your forearm on the ground and your elbow directly under your shoulder. Stack your feet on top of each other and lift your hips off the ground. Hold for 30-60 seconds, then switch sides.

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]]> Want to Get Abs Like Shakira? Follow This Routine https://yourdailysportfix.com/want-to-get-abs-like-shakira-follow-this-routine/ Fri, 03 Feb 2023 08:41:00 +0000 https://yourdailysportfix.com/?p=21925 Shakira’s hips don’t lie, and neither do her abs. The “Try Everything” singer is known for injecting both Latin and Middle Eastern flavors into her on-stage performances. Many a music video has featured Shakira honoring her Lebanese heritage through belly dancing, and to do that, one has to have a very good core. The Grammy […]

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]]> Shakira’s hips don’t lie, and neither do her abs. The “Try Everything” singer is known for injecting both Latin and Middle Eastern flavors into her on-stage performances. Many a music video has featured Shakira honoring her Lebanese heritage through belly dancing, and to do that, one has to have a very good core.

The Grammy award winner has been working with her trainer, Anna Kaiser, for more than a decade, and it is she who is responsible for keeping Shakira’s body in tip-top shape. According to Anna, the exercises they do together train every muscle in your core. 

Dumbbell Side-Bend

Stand with your feet hip-width apart while holding lightweight dumbbells at your sides. Bend sideways to the right, lengthening through your spine. Try keeping your neck as neutral as possible by looking forward, not down. Pull the left ribs down by engaging the obliques on the same side and then return to standing upright. That counts as one rep; do an equal number on both sides.

Knee-High March with a Twist

Begin by standing with your right foot extended behind you. Your hands should be together, reaching up and to the left at about a 45° angle from your face. Keep your core tight, with your weight on your left foot. Pull your right knee up and toward your chest as you bring your hands down and twist your upper body to the right. Re-extend your hands up and out while you tap your right foot behind you. Do an equal number of reps on each side. 

Bicycle Crunch

Lie flat on the floor with your lower back pressed to the ground. Lock your fingers together and place them behind your head. Bring your knees in toward your chest, and lift your shoulder blades off the ground. Straighten your right leg out, keeping it above the ground, and turn your upper body to the left, bringing your right elbow toward the left knee. Make sure your rib cage is moving as well as your elbows. Switch sides and perform the same motion. Together that equals one rep.

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]]> How to Level Up Your Mountain Climbers With These Variations https://yourdailysportfix.com/how-to-level-up-your-mountain-climbers-with-these-variations/ Mon, 30 Jan 2023 08:09:00 +0000 https://yourdailysportfix.com/?p=21911 Mountain climbers are a fabulous exercise, they require no equipment so can be done anywhere, and are great for any level of fitness. They get your heart rate up and work on a variety of muscles, not just your abs and core. They can be done fast, slow, and diagonally, but you need to make […]

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]]> Mountain climbers are a fabulous exercise, they require no equipment so can be done anywhere, and are great for any level of fitness. They get your heart rate up and work on a variety of muscles, not just your abs and core. They can be done fast, slow, and diagonally, but you need to make sure you are doing the basic mountain climber correctly and then you can level it up with these variations.

The Original Mountain Climber

Start in a tabletop position with the arms straight and the hands underneath the shoulder and the legs straight in line with your spine and the weight resting on the balls of your feet. Keeping a flat back and engaging the core lift the left leg up and bring the knee towards the chest, return the foot and repeat with the right leg. Alternate quickly between the legs for about 30 seconds, keeping the body as still as you can.

Cross Body Mountain Climbers

Start in the same position as the basic mountain climbers and instead of bringing the knee towards the chest, bring the knee towards the opposite elbow and alternate between each leg.

Slow Mountain Climbers

If you don’t want to increase your heart rate, but you do want a killer core exercise then slowing down the mountain climber is the exercise for you. Same starting position as before, and all you have to do is slowly drive the knee towards the chest at a very slow pace. You will shake a little more but you are building strength and feeling the tension all over your body.

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]]> This is the One Muscle You Should Really Be Working for Your Core https://yourdailysportfix.com/this-is-the-one-muscle-you-should-really-be-working-for-your-core/ Fri, 25 Nov 2022 16:45:00 +0000 https://yourdailysportfix.com/?p=21185 If toned abs are what you’re after, we have one question—are you working the most important muscles in your core? Most ab workouts focus on the rectus abdominis that run vertically on the front of your abdomen or your obliques that run along the sides. What you really should be focusing on is your transverse abdominis.  These […]

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]]> If toned abs are what you’re after, we have one question—are you working the most important muscles in your core? Most ab workouts focus on the rectus abdominis that run vertically on the front of your abdomen or your obliques that run along the sides. What you really should be focusing on is your transverse abdominis. 

These muscles are located behind your obliques and are the deepest of those in your abdominal region. Sometimes referred to as the corset muscle, the transverse helps to stabilize the spine and strengthen your core. There are several exercises to work the transverse, but this one, in particular, is super easy.

Step #1

Stand straight up, with your arms extended above your head. You can stand with your back to a wall if this is easier. 

Step #2

Attempt to elongate your back by using arms to pull your torso upwards. While doing so, you may tighten your buttocks. 

Step #3

Remain in this position until you feel a pulling sensation in your abdomen. Hold for as long as you can. That is one rep repeat 10 times. 

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]]> 3 Abs Exercises For Beginners https://yourdailysportfix.com/3-abs-exercises-for-beginners/ Mon, 16 May 2022 08:27:00 +0000 https://yourdailysportfix.com/?p=19024 It’s true that fall is here, which means we’re probably not going to be showing off the mid-section of our bodies on the beach anytime soon. But that really doesn’t mean that we shouldn’t keep working on it! Or, in case you’re a beginner, simply start to. Here are three must-know abs exercises to combine […]

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]]> It’s true that fall is here, which means we’re probably not going to be showing off the mid-section of our bodies on the beach anytime soon. But that really doesn’t mean that we shouldn’t keep working on it! Or, in case you’re a beginner, simply start to.

Here are three must-know abs exercises to combine into your workout routine. They’re great if you’re just starting to strengthen your abs for the first time, but experienced trainers can also use them to do some regular maintenance work.

Plank

No abs exercise list is complete without mentioning this (in)famous core exercise, which consist of lifting up from the forearms and keeping your body straight for a set period of time. Yes, it’s hard. Yes, you’ll hate it at first. But you’ll end up loving yourselves for doing it anyway once you start seeing results.

Dead Bug

Abs exercises are known for their funny names, so, yep, this one is called the dead bug. Yes, it sounds rather unattractive; but it works! This exercise consists of lying flat on your back while raising your arms straight up and raising your legs so your knees are over your hips. Then, you start lowering and straightening your right and left limbs alternately. Just check out this video and you’ll figure it out.

Bird Dog

And the winner in today’s “abs exercises with funny names” competition is… the bird dog! It’s actually a pretty common one, so odds are you’ve probably done it before without knowing what it’s called. All you have to do is get on all fours and alternately raise opposite arms and legs. Here’s an explanation of just how.

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]]> ersion="1.0" encoding="UTF-8"?> core exercise Archives - yourdailysportfix.com yourdailysportfix.com Wed, 15 Nov 2023 13:02:05 +0000 en-US hourly 1 https://wordpress.org/?v=6.5.2 https://yourdailysportfix.com/wp-content/uploads/2021/10/cropped-FAVICON_2-32x32.png core exercise Archives - yourdailysportfix.com 32 32 Alternative Exercises to Crunches for a Solid Core Workout https://yourdailysportfix.com/alternative-exercises-to-crunches-for-a-solid-core-workout/ Thu, 16 Nov 2023 08:12:00 +0000 https://yourdailysportfix.com/?p=24288 While developing a strong core is vital for your daily functioning, doing classic core workouts such as crunches can get boring. Here are some alternative exercises to crunches that are sure to give you a solid core workout. Single-Arm Press Stand with your feet hip-width apart and hold a dumbbell in your right hand while […]

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]]> While developing a strong core is vital for your daily functioning, doing classic core workouts such as crunches can get boring. Here are some alternative exercises to crunches that are sure to give you a solid core workout.

Single-Arm Press

Stand with your feet hip-width apart and hold a dumbbell in your right hand while you extend your left arm out. Hold the dumbbell near your right shoulder and burst upward. Once you’ve done 10 reps, switch sides.

Side Plank Hip Dips

Flip on your side with your lower arm lying flat on the floor with the elbow parallel to your knee. Extend your feet and ensure that there is a straight line from your feet to your head. Engage your core and lift your hips up before lowering back down.

Glute Bridge March

Lie on your back and bend your knees while keeping your feet flat on the floor. keep your back flat and arms on the floor as you lift your hips. Brace your core and hold the position, while lifting one knee up until your leg is at a 90-degree angle. Return to the start and do the same with your other leg. Once you get used to this exercise, you can make it more challenging by putting your feet on a balancing ball.

The post Alternative Exercises to Crunches for a Solid Core Workout appeared first on yourdailysportfix.com.

]]> Best Medicine Ball Core Workouts https://yourdailysportfix.com/best-medicine-ball-core-workouts/ Wed, 18 Oct 2023 12:26:00 +0000 https://yourdailysportfix.com/?p=24086 If you’re looking to get into shape and develop a powerful core, then a medicine ball can go a long way to help you achieve your fitness goals. Here are the best medicine ball core workouts that you should try out. Deadbug Pullover Lay with your back on the floor and hold the medicine ball […]

The post Best Medicine Ball Core Workouts appeared first on yourdailysportfix.com.

]]> If you’re looking to get into shape and develop a powerful core, then a medicine ball can go a long way to help you achieve your fitness goals. Here are the best medicine ball core workouts that you should try out.

Deadbug Pullover

Lay with your back on the floor and hold the medicine ball directly above your chest. Bend your knees into a tabletop position. Keep your torso still as you reach your arms and legs away from your torso before gradually bringing them back into their original position.

Seated Leg Raise

Sit on the floor with your knees bent and keep your legs together. Place your medicine ball on the right of your feet and press your palms into the floor alongside your torso for some stability. Lift your legs up over the ball and tap down before doing the same on the other side.

Russian Twist

Lie down on your back with your knees bent at almost 90 degrees. Hug the medicine ball close to your chest and twist your shoulders from side to side while remaining stable. Include a ball bounce after each rep for an added challenge.

The post Best Medicine Ball Core Workouts appeared first on yourdailysportfix.com.

]]> Calorie-Burning Exercises For Toned Abs https://yourdailysportfix.com/calorie-burning-exercises-for-toned-abs/ Tue, 10 Oct 2023 16:48:00 +0000 https://yourdailysportfix.com/?p=24049 While many people have weight-loss and calorie goals, developing strong abs and core is important for your daily function. Here are some effective calorie-burning exercises that you can use to get toned abs and a powerful core. Bear Crawl Get down on your hands and knees and with your hands directly beneath your shoulders. Lift […]

The post Calorie-Burning Exercises For Toned Abs appeared first on yourdailysportfix.com.

]]> While many people have weight-loss and calorie goals, developing strong abs and core is important for your daily function. Here are some effective calorie-burning exercises that you can use to get toned abs and a powerful core.

Bear Crawl

Get down on your hands and knees and with your hands directly beneath your shoulders. Lift your knees off the ground, tighten your abs, and move forward with your left hand and right foot before moving the opposite hand and foot.

Deadlift

Get a hold of a barbell and add as many weights as you are comfortable with. Push your backside back while only slightly bending your knees as you lower the bar past your knees, making sure to keep your back straight.

Squats

While primarily a leg workout, squats will help you to stabilize your core as you maintain the correct form. Stand with your feet shoulder-width apart while bending down, moving your torso back as you keep your chest up and your abs taught.

The post Calorie-Burning Exercises For Toned Abs appeared first on yourdailysportfix.com.

]]> Effective Core Workouts With No Equipment https://yourdailysportfix.com/effective-core-workouts-with-no-equipment/ Wed, 26 Jul 2023 12:55:00 +0000 https://yourdailysportfix.com/?p=23398 While often overlooked, your core muscles are fundamental to a number of everyday functional movements as well as your overall physical well-being. If you’re new to training your core then fear not – here are some equipment-free core workouts that you can perform today. Mountain Climbers Get into a pushup position and extend your arms […]

The post Effective Core Workouts With No Equipment appeared first on yourdailysportfix.com.

]]> While often overlooked, your core muscles are fundamental to a number of everyday functional movements as well as your overall physical well-being. If you’re new to training your core then fear not – here are some equipment-free core workouts that you can perform today.

Mountain Climbers

Get into a pushup position and extend your arms fully. Make sure that your arms are in line with your chest. Then, bring your right knee up into your chest and lower it back down before doing the same with your left leg. Continue switching legs at a medium to fast pace while keeping your torso taught and stable.

Plank to Dolphin

Go into a plank position with your forearms touching the ground. Your elbows should be directly under your shoulders while your legs are fully extended. From there, engage your core, glutes, and quads as you lift up your hips and back until your body makes a v shape. Pause for a second before returning to the plank position. This exercise can be performed using a pilates machine or without equipment.

Hollow Hold

Lay flat on your back and stretch your arms over your head. Engage your core and once it’s tight and stable, begin to lift your legs and your arms over your head. Then, bring both your arms and legs to the lowest point where you are able to maintain this hold. Remain in the hollow hold for 20 seconds before returning to your starting position.

The post Effective Core Workouts With No Equipment appeared first on yourdailysportfix.com.

]]> Kegel Exercises for Men and Women https://yourdailysportfix.com/kegel-exercises-for-men-and-women/ Thu, 06 Jul 2023 16:11:00 +0000 https://yourdailysportfix.com/?p=23235 When it comes to fitness, we often focus on exercises that target large muscle groups. But what about the smaller, often neglected muscles that significantly affect our overall well-being? That’s where Kegel exercises come in. While Kegels are commonly associated with women, men can also benefit from these exercises. Get ready to strengthen those pelvic […]

The post Kegel Exercises for Men and Women appeared first on yourdailysportfix.com.

]]> When it comes to fitness, we often focus on exercises that target large muscle groups. But what about the smaller, often neglected muscles that significantly affect our overall well-being? That’s where Kegel exercises come in. While Kegels are commonly associated with women, men can also benefit from these exercises. Get ready to strengthen those pelvic floor muscles!

What are Kegel Exercises?

Kegel exercises, named after Dr. Arnold Kegel, involve contracting and relaxing the pelvic floor muscles. These muscles support the bladder, uterus, and rectum and control urination. By targeting and strengthening the pelvic floor, Kegels can improve bladder control and contribute to overall core stability.

Benefits for Women

For women, Kegel exercises offer a range of benefits. They can help prevent and manage urinary incontinence, especially after childbirth or during menopause. Strong pelvic floor muscles can also improve vaginal tone and increase pleasure. Additionally, Kegels may help with postpartum recovery and can be performed discreetly at any time and place.

Benefits for Men

While Kegels are often associated with women, men can also benefit greatly from these exercises. Strengthening the pelvic floor muscles can help improve bladder control and alleviate symptoms of urinary incontinence, especially after prostate surgery. Kegels may also contribute to better erectile function and can enhance stamina for men.

How to Perform Kegel Exercises

Performing Kegel exercises is simple, and you can do them almost anywhere without anyone even knowing! To get started, identify your pelvic floor muscles by imagining that you’re trying to stop the flow of urine or by squeezing the muscles that prevent passing gas. Once you’ve located these muscles, contract them for 3-5 seconds, then release for an equal duration. Aim for 10-15 repetitions, three times a day.

The post Kegel Exercises for Men and Women appeared first on yourdailysportfix.com.

]]> Core Exercises for Toned Abs https://yourdailysportfix.com/core-exercises-for-toned-abs/ Mon, 17 Apr 2023 08:53:00 +0000 https://yourdailysportfix.com/?p=22675 If you’re looking to strengthen your core, there are plenty of exercises out there that claim to do the trick. However, not all core exercises are created equal. To help you weed out the ineffective exercises and focus on the ones that actually work, here are some core exercises that are worth incorporating into your […]

The post Core Exercises for Toned Abs appeared first on yourdailysportfix.com.

]]> If you’re looking to strengthen your core, there are plenty of exercises out there that claim to do the trick. However, not all core exercises are created equal. To help you weed out the ineffective exercises and focus on the ones that actually work, here are some core exercises that are worth incorporating into your routine.

Plank

The plank is a classic exercise that targets your entire core, including your abs, back, and hips. It’s simple, but oh-so effective. Start in a push-up position with your hands directly under your shoulders, then lower down onto your forearms. Keep your body in a straight line and hold for 30-60 seconds.

Mountain Climbers

Mountain climbers are a great way to get your heart rate up while also working your core. Start in a push-up position with your hands directly under your shoulders. Bring your right knee towards your chest, then quickly switch and bring your left knee towards your chest. Continue alternating legs for 30-60 seconds.

Dead Bug

The dead bug exercise is a great way to work your core while also engaging your hip flexors and quads. Lie on your back with your arms extended towards the ceiling and your legs bent at a 90-degree angle. Lower your right arm and left leg towards the ground, keeping your lower back pressed into the floor. Return to starting position and repeat with your left arm and right leg. Continue alternating sides for 10-15 reps.

Bicycle Crunches

Bicycle crunches are a great way to target your rectus abdominis (aka your six-pack muscles) as well as your obliques. Lie on your back with your knees bent and feet flat on the floor. Place your hands behind your head and bring your right elbow to your left knee as you straighten your right leg. Switch sides, bringing your left elbow to your right knee as you straighten your left leg. Continue alternating sides for 10-15 reps.

Side Plank

Side planks are a killer exercise for your obliques, and they also work your shoulders and hips. Lie on your side with your forearm on the ground and your elbow directly under your shoulder. Stack your feet on top of each other and lift your hips off the ground. Hold for 30-60 seconds, then switch sides.

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]]> Want to Get Abs Like Shakira? Follow This Routine https://yourdailysportfix.com/want-to-get-abs-like-shakira-follow-this-routine/ Fri, 03 Feb 2023 08:41:00 +0000 https://yourdailysportfix.com/?p=21925 Shakira’s hips don’t lie, and neither do her abs. The “Try Everything” singer is known for injecting both Latin and Middle Eastern flavors into her on-stage performances. Many a music video has featured Shakira honoring her Lebanese heritage through belly dancing, and to do that, one has to have a very good core. The Grammy […]

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]]> Shakira’s hips don’t lie, and neither do her abs. The “Try Everything” singer is known for injecting both Latin and Middle Eastern flavors into her on-stage performances. Many a music video has featured Shakira honoring her Lebanese heritage through belly dancing, and to do that, one has to have a very good core.

The Grammy award winner has been working with her trainer, Anna Kaiser, for more than a decade, and it is she who is responsible for keeping Shakira’s body in tip-top shape. According to Anna, the exercises they do together train every muscle in your core. 

Dumbbell Side-Bend

Stand with your feet hip-width apart while holding lightweight dumbbells at your sides. Bend sideways to the right, lengthening through your spine. Try keeping your neck as neutral as possible by looking forward, not down. Pull the left ribs down by engaging the obliques on the same side and then return to standing upright. That counts as one rep; do an equal number on both sides.

Knee-High March with a Twist

Begin by standing with your right foot extended behind you. Your hands should be together, reaching up and to the left at about a 45° angle from your face. Keep your core tight, with your weight on your left foot. Pull your right knee up and toward your chest as you bring your hands down and twist your upper body to the right. Re-extend your hands up and out while you tap your right foot behind you. Do an equal number of reps on each side. 

Bicycle Crunch

Lie flat on the floor with your lower back pressed to the ground. Lock your fingers together and place them behind your head. Bring your knees in toward your chest, and lift your shoulder blades off the ground. Straighten your right leg out, keeping it above the ground, and turn your upper body to the left, bringing your right elbow toward the left knee. Make sure your rib cage is moving as well as your elbows. Switch sides and perform the same motion. Together that equals one rep.

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]]> How to Level Up Your Mountain Climbers With These Variations https://yourdailysportfix.com/how-to-level-up-your-mountain-climbers-with-these-variations/ Mon, 30 Jan 2023 08:09:00 +0000 https://yourdailysportfix.com/?p=21911 Mountain climbers are a fabulous exercise, they require no equipment so can be done anywhere, and are great for any level of fitness. They get your heart rate up and work on a variety of muscles, not just your abs and core. They can be done fast, slow, and diagonally, but you need to make […]

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]]> Mountain climbers are a fabulous exercise, they require no equipment so can be done anywhere, and are great for any level of fitness. They get your heart rate up and work on a variety of muscles, not just your abs and core. They can be done fast, slow, and diagonally, but you need to make sure you are doing the basic mountain climber correctly and then you can level it up with these variations.

The Original Mountain Climber

Start in a tabletop position with the arms straight and the hands underneath the shoulder and the legs straight in line with your spine and the weight resting on the balls of your feet. Keeping a flat back and engaging the core lift the left leg up and bring the knee towards the chest, return the foot and repeat with the right leg. Alternate quickly between the legs for about 30 seconds, keeping the body as still as you can.

Cross Body Mountain Climbers

Start in the same position as the basic mountain climbers and instead of bringing the knee towards the chest, bring the knee towards the opposite elbow and alternate between each leg.

Slow Mountain Climbers

If you don’t want to increase your heart rate, but you do want a killer core exercise then slowing down the mountain climber is the exercise for you. Same starting position as before, and all you have to do is slowly drive the knee towards the chest at a very slow pace. You will shake a little more but you are building strength and feeling the tension all over your body.

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]]> This is the One Muscle You Should Really Be Working for Your Core https://yourdailysportfix.com/this-is-the-one-muscle-you-should-really-be-working-for-your-core/ Fri, 25 Nov 2022 16:45:00 +0000 https://yourdailysportfix.com/?p=21185 If toned abs are what you’re after, we have one question—are you working the most important muscles in your core? Most ab workouts focus on the rectus abdominis that run vertically on the front of your abdomen or your obliques that run along the sides. What you really should be focusing on is your transverse abdominis.  These […]

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]]> If toned abs are what you’re after, we have one question—are you working the most important muscles in your core? Most ab workouts focus on the rectus abdominis that run vertically on the front of your abdomen or your obliques that run along the sides. What you really should be focusing on is your transverse abdominis. 

These muscles are located behind your obliques and are the deepest of those in your abdominal region. Sometimes referred to as the corset muscle, the transverse helps to stabilize the spine and strengthen your core. There are several exercises to work the transverse, but this one, in particular, is super easy.

Step #1

Stand straight up, with your arms extended above your head. You can stand with your back to a wall if this is easier. 

Step #2

Attempt to elongate your back by using arms to pull your torso upwards. While doing so, you may tighten your buttocks. 

Step #3

Remain in this position until you feel a pulling sensation in your abdomen. Hold for as long as you can. That is one rep repeat 10 times. 

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]]> 3 Abs Exercises For Beginners https://yourdailysportfix.com/3-abs-exercises-for-beginners/ Mon, 16 May 2022 08:27:00 +0000 https://yourdailysportfix.com/?p=19024 It’s true that fall is here, which means we’re probably not going to be showing off the mid-section of our bodies on the beach anytime soon. But that really doesn’t mean that we shouldn’t keep working on it! Or, in case you’re a beginner, simply start to. Here are three must-know abs exercises to combine […]

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]]> It’s true that fall is here, which means we’re probably not going to be showing off the mid-section of our bodies on the beach anytime soon. But that really doesn’t mean that we shouldn’t keep working on it! Or, in case you’re a beginner, simply start to.

Here are three must-know abs exercises to combine into your workout routine. They’re great if you’re just starting to strengthen your abs for the first time, but experienced trainers can also use them to do some regular maintenance work.

Plank

No abs exercise list is complete without mentioning this (in)famous core exercise, which consist of lifting up from the forearms and keeping your body straight for a set period of time. Yes, it’s hard. Yes, you’ll hate it at first. But you’ll end up loving yourselves for doing it anyway once you start seeing results.

Dead Bug

Abs exercises are known for their funny names, so, yep, this one is called the dead bug. Yes, it sounds rather unattractive; but it works! This exercise consists of lying flat on your back while raising your arms straight up and raising your legs so your knees are over your hips. Then, you start lowering and straightening your right and left limbs alternately. Just check out this video and you’ll figure it out.

Bird Dog

And the winner in today’s “abs exercises with funny names” competition is… the bird dog! It’s actually a pretty common one, so odds are you’ve probably done it before without knowing what it’s called. All you have to do is get on all fours and alternately raise opposite arms and legs. Here’s an explanation of just how.

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