exercises Archives - yourdailysportfix.com yourdailysportfix.com Tue, 12 Sep 2023 12:23:39 +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 exercises Archives - yourdailysportfix.com 32 32 The Best Body Weight Exercises to Increase Muscle Mass https://yourdailysportfix.com/the-best-body-weight-exercises-to-increase-muscle-mass/ Wed, 13 Sep 2023 16:10:00 +0000 https://yourdailysportfix.com/?p=23814 It’s no secret that exercise comes with a plethora of benefits for mental and physical health, but for some people, the real motivation stems from the desire to achieve a certain physique. While increasing muscle mass in a healthy way does require consistency and hard work, you don’t have to spend a fortune on expensive […]

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]]> It’s no secret that exercise comes with a plethora of benefits for mental and physical health, but for some people, the real motivation stems from the desire to achieve a certain physique. While increasing muscle mass in a healthy way does require consistency and hard work, you don’t have to spend a fortune on expensive weights and machines to get results. In fact, it’s perfectly possible to build muscle using just your own body weight. Keep reading to learn more about some of the most effective exercises to try.

Push-Ups

Push-ups are one of the absolute best ways to target the muscles in your chest, shoulders, and triceps without using machines or weights. To maximize muscle growth and get the most out of your push-ups, be sure to vary your hand positions, practicing with a combination of wide, narrow, and diamond push-ups. As you become stronger, you can even try increasing the difficulty by adding claps between reps.

Squats

If you’re looking to increase strength and create definition in your legs and booty, you can’t go wrong adding a few squats to your workout routine. Squatting engages muscles throughout the entire body, but it’s especially effective for building strength and mass in the quadriceps, hamstrings, glutes. Just be sure to use proper form by keeping your back straight and your knees aligned with your toes.

Pull-Ups

Pull-ups are notoriously difficult, but once you get the hang of them, wow, are they a game changer. Practicing pulls-ups regularly is one of the most effective ways to build up your biceps and back muscles, so if you’re looking to increase muscle mass in these areas but aren’t yet able to do pull-ups on your own, start with assisted variations until you feel more comfortable.

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]]> The Best Types of Exercise to Fight Inflammation https://yourdailysportfix.com/the-best-types-of-exercise-to-fight-inflammation/ Wed, 05 Jul 2023 08:37:00 +0000 https://yourdailysportfix.com/?p=23224 Inflammation is a natural process that occurs when the body experiences injury or infection, but when it becomes chronic, inflammation can lead to all kinds of health complications. To strengthen your immune system and keep the effects of inflammation at bay, it’s crucial to maintain healthy habits. Regular exercise, in particular, is one of the […]

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]]> Inflammation is a natural process that occurs when the body experiences injury or infection, but when it becomes chronic, inflammation can lead to all kinds of health complications. To strengthen your immune system and keep the effects of inflammation at bay, it’s crucial to maintain healthy habits. Regular exercise, in particular, is one of the most effective ways to combat inflammation, though not all forms of exercise are created equal. Long, high-intensity workouts have actually been shown to increase certain markers of inflammation, while low-impact routines tend to combat inflammation the most. Read on to learn more about some of our favorite anti-inflammatory exercises. 

Walking

Walking is a simple, low-impact activity that’s accessible to almost everyone, and it just so happens to be fantastic for your health. Research has shown that just 20 minutes of power walking releases chemicals that regulate the body’s inflammatory response. Try walking in nature for even more anti-inflammatory as well as mental health benefits.

Yoga

By improving circulation and calming the nervous system, yoga offers a holistic approach to physical and mental well-being that continues to benefit our bodies even once we’ve left the mat. Its combination of gentle movements, deep breathing, and meditation have been shown to decrease levels of inflammatory markers, such as C-reactive protein, in the body.

Rebounding

When we were kids, there were few things we enjoyed more than jumping on the trampoline. Fortunately, it turns out, this activity is good for much more than just having a fun time. Rebounding, or jumping on a mini-trampoline, has become a popular activity over the last few years as a low-impact way to reduce inflammation. It also stimulates the lymphatic system, which can help flush out toxins and water retention.

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]]> Exercises to Strengthen Your Pelvic Floor Muscles https://yourdailysportfix.com/exercises-to-strengthen-your-pelvic-floor-muscles/ Tue, 04 Jul 2023 16:25:25 +0000 https://yourdailysportfix.com/?p=23223 The pelvic floor is a group of muscles at the base of the abdomen that support internal organs such as the bowels and bladder. While these muscles are often overlooked when it comes to working out, strengthening your pelvic floor is crucial for maintaining core stability and pelvic health. When practiced regularly, exercises to target […]

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]]> The pelvic floor is a group of muscles at the base of the abdomen that support internal organs such as the bowels and bladder. While these muscles are often overlooked when it comes to working out, strengthening your pelvic floor is crucial for maintaining core stability and pelvic health. When practiced regularly, exercises to target the muscles of the pelvic floor can help to prevent issues like urinary incontinence and pelvic organ prolapse from developing over time. If your fitness routine could use a bit of pelvic floor work, read on to learn more about some exercises worth trying:

Kegels

Kegel exercises are one of the most well-known and effective ways for both men and women to strengthen pelvic floor muscles. To perform a Kegel, contract and hold the muscles you would use to stop the flow of urine midstream. Hold the contraction for a few seconds, then release. Repeat 10-15 times, gradually increasing the hold time and number of repetitions as the movement gets easier.

Bridge Pose

Bridge pose is a yoga asana that can be used to engage the pelvic floor, glutes and core muscles. Lie on your back with knees bent and feet flat on the ground. Lift your hips off the floor, forming a straight line from your knees to your shoulders. Squeeze your glutes and engage your pelvic floor muscles while maintaining the position for a few seconds. Lower your hips, then repeat the exercise 10-12 times.

Squats

Squats are a popular movement that are often performed for their booty-building benefits, but did you know that they’re great for your pelvic floor as well? Start by standing with feet shoulder-width apart, then bend your knees and lower your body as if sitting back into an imaginary chair. Keep your weight on your heels and ensure your knees stay behind your toes. Return to the starting position by pushing through your heels. Aim for 10-15 repetitions.

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]]> 3 Essential Exercises for a Strong and Toned Body https://yourdailysportfix.com/3-essential-exercises-for-a-strong-and-toned-body/ Tue, 23 May 2023 16:22:00 +0000 https://yourdailysportfix.com/?p=22953 When it comes to achieving a strong and toned body, regular exercise is key. But with so many workout options available, it can be overwhelming to figure out where to start. If you’re looking for guidance in this field, pay attention as we toggle through a selection of essential exercises that will help you build […]

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]]> When it comes to achieving a strong and toned body, regular exercise is key. But with so many workout options available, it can be overwhelming to figure out where to start. If you’re looking for guidance in this field, pay attention as we toggle through a selection of essential exercises that will help you build strength and achieve the toned physique you desire.

Squats

Let’s kick things off with squats, the king of lower-body exercises. Not only do squats target your glutes, quads, and hamstrings, but they also engage your core for stability. Start with bodyweight squats and gradually add resistance with dumbbells or barbells as you progress.

Push-Ups

Next up, we have push-ups, which are fantastic for building upper body strength. They work your chest, shoulders, triceps, and even engage your core. Modify the intensity by adjusting your hand placement or performing knee push-ups if needed.

Planks

To round out your routine, don’t forget about planks for core stability and definition. A strong core not only supports your overall strength but also improves your posture and balance. Start with a standard plank and gradually increase your hold time as your core muscles get stronger.

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]]> Top 3 Pilates Exercises to Fire Up Your Core https://yourdailysportfix.com/top-3-pilates-exercises-to-fire-up-your-core/ Thu, 09 Feb 2023 16:36:00 +0000 https://yourdailysportfix.com/?p=21970 If you’re looking for exercises that are guaranteed to fire up your core, you have got to try pilates. Pilates is great because although it is often slower, low-impact movements, you will see real results–and fast! Here are our top 3 pilates moves that will definitely get those abs burning! View this post on Instagram […]

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]]> If you’re looking for exercises that are guaranteed to fire up your core, you have got to try pilates. Pilates is great because although it is often slower, low-impact movements, you will see real results–and fast! Here are our top 3 pilates moves that will definitely get those abs burning!

Alternating Knee Taps

For this exercise, you need to get on your hands and knees in a tabletop position. Tuck your toes and brace your core. Lift both knees up so your knees are hovering a couple of inches off the ground. Alternate tapping one knee at a time to the ground while keeping a tight core.

Slow Bicycles

Everyone knows bicycles are a good ab exercise, but do it in a pilates class and you will feel the burn more than usual! Why is this? Because in pilates you go so much slower. By slowing down the bicycles, you are really forcing your core to maintain stability and balance, making this exercise a lot more difficult. 

Double Leg Stretch

This one is tough, but so worth the burn! Start by laying on your back with your legs straight and arms stretched overhead. Brace your core (make sure your lower back is firmly on the ground). Slowly crunch inwards as you bend your legs and bring your arms around them into a ball shape. Slowly lower back to the starting position and repeat.

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]]> The Differences Between Yoga and Pilates https://yourdailysportfix.com/the-differences-between-yoga-and-pilates/ Fri, 16 Dec 2022 14:36:23 +0000 https://yourdailysportfix.com/?p=21466 Both yoga and pilates are low-impact workouts and are great for all ages and gentle on your joints. They reduce the risk of injury, increase awareness of your body, and work on your breathing. But what are the differences between these two routines? The Differences While breath work is important in both yoga and pilates […]

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]]> Both yoga and pilates are low-impact workouts and are great for all ages and gentle on your joints. They reduce the risk of injury, increase awareness of your body, and work on your breathing. But what are the differences between these two routines?

The Differences

While breath work is important in both yoga and pilates the way you breathe in yoga is opposite to how you breathe in pilates. In yoga, you engage your core to inhale and in pilates, you engage the core on the exhale.

Yoga has more variety than pilates, with vinyasa and Hatha, and it is down to the various flows and speeds. In most yoga classes you will flow through poses and use your body weight as resistance, focusing on balance and flexibility. Whereas pilates, in general, is more fast-paced and you can use resistance bands, an exercise ball, a roller, or the reformer bed.

The Benefits

Yoga is good for the mind and body and supports more body awareness, strength and flexibility. Yoga breathing can help you to manage stress and can help to decrease inflammation in the body.

Pilates engages all your muscles and strengthens the core like no other workout. With a stronger core, you will improve your posture and start to sit straighter, and feel less tension in the neck and shoulders. You will feel stronger all over and will help you to feel more relaxed in your day-to-day life.

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]]> 4 Ab Exercises to Include in Your Workout https://yourdailysportfix.com/4-ab-exercises-to-include-in-your-workout/ Tue, 06 Dec 2022 12:31:00 +0000 https://yourdailysportfix.com/?p=21366 Sometimes you reach the end of a long workout and the last thing you want to do is some abs exercises. Yes, your abs are getting stronger from all of the exercises you do, but if you want to really target them and create more definition, these four exercises should be included in your workout. […]

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]]> Sometimes you reach the end of a long workout and the last thing you want to do is some abs exercises. Yes, your abs are getting stronger from all of the exercises you do, but if you want to really target them and create more definition, these four exercises should be included in your workout.

Dead Bug

Lie flat on your back, lift the arms up straight above your chest, palms facing each other (or with a weighted object). Legs and knees bent 90 degrees off the floor. Keeping the back flat to the mat and the abs engaged, straighten one leg, then bring back to start position and straighten the other leg. Do 10 reps on each side.

Side Plank Twist

Lie on one side on a mat, feet together, and lift up your torso and hips so the weight is on your elbow and the other arm is straight up towards the ceiling. Bring the straight arm down and thread it under the arm on the mat and then back up to starting point. Feel the twist in your obliques and waist. Do 15 on each side.

Bird Dog

Start with your hands and knees on the mat and straighten the left arm and right leg, making sure not to shift the hips or shoulders, keeping the weight in the middle. Bring the knee to the elbow underneath the torso, hold for two seconds and straighten to the start position. Do 10 on each side.

Inchworm

Start by standing at the top of your mat and bend over to let the hands touch the toes and start walking, with the hands, to the other end of the mat, until you are in plank position. Hold there for two seconds and then walk the arms back to the feet and stand up straight. Do 15 reps.

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]]> The 4 Best Exercises to Tone Your Glutes https://yourdailysportfix.com/the-4-best-exercises-to-tone-your-glutes/ Thu, 01 Dec 2022 12:05:00 +0000 https://yourdailysportfix.com/?p=21266 When you think of working the glutes, you’re probably thinking about squats, lunges or deadlifts. There are actually more exercises that you can try to target the butt, and they can be modified by the addition of weights or bands. Strengthening your glutes will ease your daily physical movement, stabilizing your hips and lower back. […]

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]]> When you think of working the glutes, you’re probably thinking about squats, lunges or deadlifts. There are actually more exercises that you can try to target the butt, and they can be modified by the addition of weights or bands. Strengthening your glutes will ease your daily physical movement, stabilizing your hips and lower back. Before you start your squats and deadlifts, try out these four exercises.

Step Up

Stand facing the box, holding dumbbells or a kettlebell. Place the left foot on the box and push through that leg to lift the right leg from the floor. Drive the right knee up so it is a at a 90-degree angle and then place it back on the floor. Do 10 reps on each side.

Walking Lunges

Take a set of dumbbells and start with your feet together at one end of the gym. Step the right leg forward and bend both knees to lower in a lunge. Press through the right foot to stand and then step the left leg forward and bend both knees into a lunge. Walk this way to the other end of the gym and back again.

Single Leg Deadlift

Stand on the left leg and bring the right foot behind the left leg, point position. The arm with the weight is down by your side and will go down towards the floor when you start the exercise. Engage the abs and start to lean forward, lifting the right leg straight back so your torso and leg are parallel to the floor. Bring the right leg back to start position. Do 12 reps on each side.

Banded Glute Bridge

Wrap a small resistant band around your thighs and lie flat on your back on a yoga mat, with your knees bent and pushing against the band and feet on the floor. Engage your core and start to lift the hips towards to the ceiling, keeping tension with the band the entire way up. Hold for one to two seconds and then come down to start position. Do 15 reps.

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]]> Best Exercises For Rock Climbers https://yourdailysportfix.com/best-exercises-for-rock-climbers/ Fri, 01 Jul 2022 08:24:00 +0000 https://yourdailysportfix.com/?p=19275 Rock climbing is a great and adventurous workout that’s perfect for people who are looking for new, fun ways to stay in shape. In case you love climbing and you want to work on your performance and body strength, here are some of the best off-the-wall exercises that every climber can do at home. Triceps […]

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]]> Rock climbing is a great and adventurous workout that’s perfect for people who are looking for new, fun ways to stay in shape. In case you love climbing and you want to work on your performance and body strength, here are some of the best off-the-wall exercises that every climber can do at home.

Triceps Dips

Boosting upper body strength and increasing the range of motion is extremely important for rock climbers, and triceps dips are the perfect move to help you achieve this. This is one of those simple exercises that you can do in your living room using just a chair.

Planks

Core strength is essential for rock climbing because it gives you the strength to hold and stabilize your body while climbing. Planking is the best core exercise that you should add to your workout routine in order to build core muscles.

Wrist Curls

Climbers need a lot of strength in the forearms so don’t forget to add to your routine exercises that will target these muscles. Wrist curls, for example, are an excellent move for targeting forearm muscles that you can easily do at home using a set of dumbbells.

Pull-Ups

Pull-ups are obviously one of the best exercises for rock climbers because they can help activate all of the muscles that we use while climbing.

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]]> Best Exercises for Lymphatic Drainage https://yourdailysportfix.com/best-exercises-for-lymphatic-drainage/ Wed, 13 Oct 2021 06:26:00 +0000 https://yourdailysportfix.com/?p=18856 The lymphatic system is part of our circulatory and immune systems and includes vessels and nodes throughout the body. One major difference, however, is that the lymphatic system doesn’t have a pump like the heart, so sometimes it’s good to give it a bit of help. Exercise is one of the best ways to assist […]

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]]> The lymphatic system is part of our circulatory and immune systems and includes vessels and nodes throughout the body. One major difference, however, is that the lymphatic system doesn’t have a pump like the heart, so sometimes it’s good to give it a bit of help. Exercise is one of the best ways to assist with this process. As muscles contract, lymphatic fluid is moved, which helps the body eliminate what it doesn’t need. Any exercise will do, but here are a few of the ones we find most effective.

Jumps

The best way to get your lymphatic system moving is to get moving in general! Jumps can be practiced on the floor through activities like jumping rope or jumping jacks, or on a trampoline for a more fun approach. The up and down movement will open up lymphatic channels, which in turn increases circulation to remove waste.

Go Upside Down

Whether you’re working at a desk or on your feet all day, most of us spend the majority of our time in an upright position. Spending a lot of time in the same postures can cause our lymphatic system to become sluggish, so we turn to inversions for help. Play around with headstands, shoulder stands, or even legs up the wall. Gravity is your friend as it moves lymphatic fluid from the feet toward the nodes of the upper body.

Dance

Similar to jumping, dancing has the effect of stimulating muscle contraction but gives you a bit more creative license. Grab your friends and turn up the music, or look for a dance party workout video on Youtube. The most important thing is to move in a way that’s fun for you!

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]]> ersion="1.0" encoding="UTF-8"?> exercises Archives - yourdailysportfix.com yourdailysportfix.com Tue, 12 Sep 2023 12:23:39 +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 exercises Archives - yourdailysportfix.com 32 32 The Best Body Weight Exercises to Increase Muscle Mass https://yourdailysportfix.com/the-best-body-weight-exercises-to-increase-muscle-mass/ Wed, 13 Sep 2023 16:10:00 +0000 https://yourdailysportfix.com/?p=23814 It’s no secret that exercise comes with a plethora of benefits for mental and physical health, but for some people, the real motivation stems from the desire to achieve a certain physique. While increasing muscle mass in a healthy way does require consistency and hard work, you don’t have to spend a fortune on expensive […]

The post The Best Body Weight Exercises to Increase Muscle Mass appeared first on yourdailysportfix.com.

]]> It’s no secret that exercise comes with a plethora of benefits for mental and physical health, but for some people, the real motivation stems from the desire to achieve a certain physique. While increasing muscle mass in a healthy way does require consistency and hard work, you don’t have to spend a fortune on expensive weights and machines to get results. In fact, it’s perfectly possible to build muscle using just your own body weight. Keep reading to learn more about some of the most effective exercises to try.

Push-Ups

Push-ups are one of the absolute best ways to target the muscles in your chest, shoulders, and triceps without using machines or weights. To maximize muscle growth and get the most out of your push-ups, be sure to vary your hand positions, practicing with a combination of wide, narrow, and diamond push-ups. As you become stronger, you can even try increasing the difficulty by adding claps between reps.

Squats

If you’re looking to increase strength and create definition in your legs and booty, you can’t go wrong adding a few squats to your workout routine. Squatting engages muscles throughout the entire body, but it’s especially effective for building strength and mass in the quadriceps, hamstrings, glutes. Just be sure to use proper form by keeping your back straight and your knees aligned with your toes.

Pull-Ups

Pull-ups are notoriously difficult, but once you get the hang of them, wow, are they a game changer. Practicing pulls-ups regularly is one of the most effective ways to build up your biceps and back muscles, so if you’re looking to increase muscle mass in these areas but aren’t yet able to do pull-ups on your own, start with assisted variations until you feel more comfortable.

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]]> The Best Types of Exercise to Fight Inflammation https://yourdailysportfix.com/the-best-types-of-exercise-to-fight-inflammation/ Wed, 05 Jul 2023 08:37:00 +0000 https://yourdailysportfix.com/?p=23224 Inflammation is a natural process that occurs when the body experiences injury or infection, but when it becomes chronic, inflammation can lead to all kinds of health complications. To strengthen your immune system and keep the effects of inflammation at bay, it’s crucial to maintain healthy habits. Regular exercise, in particular, is one of the […]

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]]> Inflammation is a natural process that occurs when the body experiences injury or infection, but when it becomes chronic, inflammation can lead to all kinds of health complications. To strengthen your immune system and keep the effects of inflammation at bay, it’s crucial to maintain healthy habits. Regular exercise, in particular, is one of the most effective ways to combat inflammation, though not all forms of exercise are created equal. Long, high-intensity workouts have actually been shown to increase certain markers of inflammation, while low-impact routines tend to combat inflammation the most. Read on to learn more about some of our favorite anti-inflammatory exercises. 

Walking

Walking is a simple, low-impact activity that’s accessible to almost everyone, and it just so happens to be fantastic for your health. Research has shown that just 20 minutes of power walking releases chemicals that regulate the body’s inflammatory response. Try walking in nature for even more anti-inflammatory as well as mental health benefits.

Yoga

By improving circulation and calming the nervous system, yoga offers a holistic approach to physical and mental well-being that continues to benefit our bodies even once we’ve left the mat. Its combination of gentle movements, deep breathing, and meditation have been shown to decrease levels of inflammatory markers, such as C-reactive protein, in the body.

Rebounding

When we were kids, there were few things we enjoyed more than jumping on the trampoline. Fortunately, it turns out, this activity is good for much more than just having a fun time. Rebounding, or jumping on a mini-trampoline, has become a popular activity over the last few years as a low-impact way to reduce inflammation. It also stimulates the lymphatic system, which can help flush out toxins and water retention.

The post The Best Types of Exercise to Fight Inflammation appeared first on yourdailysportfix.com.

]]> Exercises to Strengthen Your Pelvic Floor Muscles https://yourdailysportfix.com/exercises-to-strengthen-your-pelvic-floor-muscles/ Tue, 04 Jul 2023 16:25:25 +0000 https://yourdailysportfix.com/?p=23223 The pelvic floor is a group of muscles at the base of the abdomen that support internal organs such as the bowels and bladder. While these muscles are often overlooked when it comes to working out, strengthening your pelvic floor is crucial for maintaining core stability and pelvic health. When practiced regularly, exercises to target […]

The post Exercises to Strengthen Your Pelvic Floor Muscles appeared first on yourdailysportfix.com.

]]> The pelvic floor is a group of muscles at the base of the abdomen that support internal organs such as the bowels and bladder. While these muscles are often overlooked when it comes to working out, strengthening your pelvic floor is crucial for maintaining core stability and pelvic health. When practiced regularly, exercises to target the muscles of the pelvic floor can help to prevent issues like urinary incontinence and pelvic organ prolapse from developing over time. If your fitness routine could use a bit of pelvic floor work, read on to learn more about some exercises worth trying:

Kegels

Kegel exercises are one of the most well-known and effective ways for both men and women to strengthen pelvic floor muscles. To perform a Kegel, contract and hold the muscles you would use to stop the flow of urine midstream. Hold the contraction for a few seconds, then release. Repeat 10-15 times, gradually increasing the hold time and number of repetitions as the movement gets easier.

Bridge Pose

Bridge pose is a yoga asana that can be used to engage the pelvic floor, glutes and core muscles. Lie on your back with knees bent and feet flat on the ground. Lift your hips off the floor, forming a straight line from your knees to your shoulders. Squeeze your glutes and engage your pelvic floor muscles while maintaining the position for a few seconds. Lower your hips, then repeat the exercise 10-12 times.

Squats

Squats are a popular movement that are often performed for their booty-building benefits, but did you know that they’re great for your pelvic floor as well? Start by standing with feet shoulder-width apart, then bend your knees and lower your body as if sitting back into an imaginary chair. Keep your weight on your heels and ensure your knees stay behind your toes. Return to the starting position by pushing through your heels. Aim for 10-15 repetitions.

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]]> 3 Essential Exercises for a Strong and Toned Body https://yourdailysportfix.com/3-essential-exercises-for-a-strong-and-toned-body/ Tue, 23 May 2023 16:22:00 +0000 https://yourdailysportfix.com/?p=22953 When it comes to achieving a strong and toned body, regular exercise is key. But with so many workout options available, it can be overwhelming to figure out where to start. If you’re looking for guidance in this field, pay attention as we toggle through a selection of essential exercises that will help you build […]

The post 3 Essential Exercises for a Strong and Toned Body appeared first on yourdailysportfix.com.

]]> When it comes to achieving a strong and toned body, regular exercise is key. But with so many workout options available, it can be overwhelming to figure out where to start. If you’re looking for guidance in this field, pay attention as we toggle through a selection of essential exercises that will help you build strength and achieve the toned physique you desire.

Squats

Let’s kick things off with squats, the king of lower-body exercises. Not only do squats target your glutes, quads, and hamstrings, but they also engage your core for stability. Start with bodyweight squats and gradually add resistance with dumbbells or barbells as you progress.

Push-Ups

Next up, we have push-ups, which are fantastic for building upper body strength. They work your chest, shoulders, triceps, and even engage your core. Modify the intensity by adjusting your hand placement or performing knee push-ups if needed.

Planks

To round out your routine, don’t forget about planks for core stability and definition. A strong core not only supports your overall strength but also improves your posture and balance. Start with a standard plank and gradually increase your hold time as your core muscles get stronger.

The post 3 Essential Exercises for a Strong and Toned Body appeared first on yourdailysportfix.com.

]]> Top 3 Pilates Exercises to Fire Up Your Core https://yourdailysportfix.com/top-3-pilates-exercises-to-fire-up-your-core/ Thu, 09 Feb 2023 16:36:00 +0000 https://yourdailysportfix.com/?p=21970 If you’re looking for exercises that are guaranteed to fire up your core, you have got to try pilates. Pilates is great because although it is often slower, low-impact movements, you will see real results–and fast! Here are our top 3 pilates moves that will definitely get those abs burning! View this post on Instagram […]

The post Top 3 Pilates Exercises to Fire Up Your Core appeared first on yourdailysportfix.com.

]]> If you’re looking for exercises that are guaranteed to fire up your core, you have got to try pilates. Pilates is great because although it is often slower, low-impact movements, you will see real results–and fast! Here are our top 3 pilates moves that will definitely get those abs burning!

Alternating Knee Taps

For this exercise, you need to get on your hands and knees in a tabletop position. Tuck your toes and brace your core. Lift both knees up so your knees are hovering a couple of inches off the ground. Alternate tapping one knee at a time to the ground while keeping a tight core.

Slow Bicycles

Everyone knows bicycles are a good ab exercise, but do it in a pilates class and you will feel the burn more than usual! Why is this? Because in pilates you go so much slower. By slowing down the bicycles, you are really forcing your core to maintain stability and balance, making this exercise a lot more difficult. 

Double Leg Stretch

This one is tough, but so worth the burn! Start by laying on your back with your legs straight and arms stretched overhead. Brace your core (make sure your lower back is firmly on the ground). Slowly crunch inwards as you bend your legs and bring your arms around them into a ball shape. Slowly lower back to the starting position and repeat.

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]]> The Differences Between Yoga and Pilates https://yourdailysportfix.com/the-differences-between-yoga-and-pilates/ Fri, 16 Dec 2022 14:36:23 +0000 https://yourdailysportfix.com/?p=21466 Both yoga and pilates are low-impact workouts and are great for all ages and gentle on your joints. They reduce the risk of injury, increase awareness of your body, and work on your breathing. But what are the differences between these two routines? The Differences While breath work is important in both yoga and pilates […]

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]]> Both yoga and pilates are low-impact workouts and are great for all ages and gentle on your joints. They reduce the risk of injury, increase awareness of your body, and work on your breathing. But what are the differences between these two routines?

The Differences

While breath work is important in both yoga and pilates the way you breathe in yoga is opposite to how you breathe in pilates. In yoga, you engage your core to inhale and in pilates, you engage the core on the exhale.

Yoga has more variety than pilates, with vinyasa and Hatha, and it is down to the various flows and speeds. In most yoga classes you will flow through poses and use your body weight as resistance, focusing on balance and flexibility. Whereas pilates, in general, is more fast-paced and you can use resistance bands, an exercise ball, a roller, or the reformer bed.

The Benefits

Yoga is good for the mind and body and supports more body awareness, strength and flexibility. Yoga breathing can help you to manage stress and can help to decrease inflammation in the body.

Pilates engages all your muscles and strengthens the core like no other workout. With a stronger core, you will improve your posture and start to sit straighter, and feel less tension in the neck and shoulders. You will feel stronger all over and will help you to feel more relaxed in your day-to-day life.

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]]> 4 Ab Exercises to Include in Your Workout https://yourdailysportfix.com/4-ab-exercises-to-include-in-your-workout/ Tue, 06 Dec 2022 12:31:00 +0000 https://yourdailysportfix.com/?p=21366 Sometimes you reach the end of a long workout and the last thing you want to do is some abs exercises. Yes, your abs are getting stronger from all of the exercises you do, but if you want to really target them and create more definition, these four exercises should be included in your workout. […]

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]]> Sometimes you reach the end of a long workout and the last thing you want to do is some abs exercises. Yes, your abs are getting stronger from all of the exercises you do, but if you want to really target them and create more definition, these four exercises should be included in your workout.

Dead Bug

Lie flat on your back, lift the arms up straight above your chest, palms facing each other (or with a weighted object). Legs and knees bent 90 degrees off the floor. Keeping the back flat to the mat and the abs engaged, straighten one leg, then bring back to start position and straighten the other leg. Do 10 reps on each side.

Side Plank Twist

Lie on one side on a mat, feet together, and lift up your torso and hips so the weight is on your elbow and the other arm is straight up towards the ceiling. Bring the straight arm down and thread it under the arm on the mat and then back up to starting point. Feel the twist in your obliques and waist. Do 15 on each side.

Bird Dog

Start with your hands and knees on the mat and straighten the left arm and right leg, making sure not to shift the hips or shoulders, keeping the weight in the middle. Bring the knee to the elbow underneath the torso, hold for two seconds and straighten to the start position. Do 10 on each side.

Inchworm

Start by standing at the top of your mat and bend over to let the hands touch the toes and start walking, with the hands, to the other end of the mat, until you are in plank position. Hold there for two seconds and then walk the arms back to the feet and stand up straight. Do 15 reps.

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]]> The 4 Best Exercises to Tone Your Glutes https://yourdailysportfix.com/the-4-best-exercises-to-tone-your-glutes/ Thu, 01 Dec 2022 12:05:00 +0000 https://yourdailysportfix.com/?p=21266 When you think of working the glutes, you’re probably thinking about squats, lunges or deadlifts. There are actually more exercises that you can try to target the butt, and they can be modified by the addition of weights or bands. Strengthening your glutes will ease your daily physical movement, stabilizing your hips and lower back. […]

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]]> When you think of working the glutes, you’re probably thinking about squats, lunges or deadlifts. There are actually more exercises that you can try to target the butt, and they can be modified by the addition of weights or bands. Strengthening your glutes will ease your daily physical movement, stabilizing your hips and lower back. Before you start your squats and deadlifts, try out these four exercises.

Step Up

Stand facing the box, holding dumbbells or a kettlebell. Place the left foot on the box and push through that leg to lift the right leg from the floor. Drive the right knee up so it is a at a 90-degree angle and then place it back on the floor. Do 10 reps on each side.

Walking Lunges

Take a set of dumbbells and start with your feet together at one end of the gym. Step the right leg forward and bend both knees to lower in a lunge. Press through the right foot to stand and then step the left leg forward and bend both knees into a lunge. Walk this way to the other end of the gym and back again.

Single Leg Deadlift

Stand on the left leg and bring the right foot behind the left leg, point position. The arm with the weight is down by your side and will go down towards the floor when you start the exercise. Engage the abs and start to lean forward, lifting the right leg straight back so your torso and leg are parallel to the floor. Bring the right leg back to start position. Do 12 reps on each side.

Banded Glute Bridge

Wrap a small resistant band around your thighs and lie flat on your back on a yoga mat, with your knees bent and pushing against the band and feet on the floor. Engage your core and start to lift the hips towards to the ceiling, keeping tension with the band the entire way up. Hold for one to two seconds and then come down to start position. Do 15 reps.

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]]> Best Exercises For Rock Climbers https://yourdailysportfix.com/best-exercises-for-rock-climbers/ Fri, 01 Jul 2022 08:24:00 +0000 https://yourdailysportfix.com/?p=19275 Rock climbing is a great and adventurous workout that’s perfect for people who are looking for new, fun ways to stay in shape. In case you love climbing and you want to work on your performance and body strength, here are some of the best off-the-wall exercises that every climber can do at home. Triceps […]

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]]> Rock climbing is a great and adventurous workout that’s perfect for people who are looking for new, fun ways to stay in shape. In case you love climbing and you want to work on your performance and body strength, here are some of the best off-the-wall exercises that every climber can do at home.

Triceps Dips

Boosting upper body strength and increasing the range of motion is extremely important for rock climbers, and triceps dips are the perfect move to help you achieve this. This is one of those simple exercises that you can do in your living room using just a chair.

Planks

Core strength is essential for rock climbing because it gives you the strength to hold and stabilize your body while climbing. Planking is the best core exercise that you should add to your workout routine in order to build core muscles.

Wrist Curls

Climbers need a lot of strength in the forearms so don’t forget to add to your routine exercises that will target these muscles. Wrist curls, for example, are an excellent move for targeting forearm muscles that you can easily do at home using a set of dumbbells.

Pull-Ups

Pull-ups are obviously one of the best exercises for rock climbers because they can help activate all of the muscles that we use while climbing.

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]]> Best Exercises for Lymphatic Drainage https://yourdailysportfix.com/best-exercises-for-lymphatic-drainage/ Wed, 13 Oct 2021 06:26:00 +0000 https://yourdailysportfix.com/?p=18856 The lymphatic system is part of our circulatory and immune systems and includes vessels and nodes throughout the body. One major difference, however, is that the lymphatic system doesn’t have a pump like the heart, so sometimes it’s good to give it a bit of help. Exercise is one of the best ways to assist […]

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]]> The lymphatic system is part of our circulatory and immune systems and includes vessels and nodes throughout the body. One major difference, however, is that the lymphatic system doesn’t have a pump like the heart, so sometimes it’s good to give it a bit of help. Exercise is one of the best ways to assist with this process. As muscles contract, lymphatic fluid is moved, which helps the body eliminate what it doesn’t need. Any exercise will do, but here are a few of the ones we find most effective.

Jumps

The best way to get your lymphatic system moving is to get moving in general! Jumps can be practiced on the floor through activities like jumping rope or jumping jacks, or on a trampoline for a more fun approach. The up and down movement will open up lymphatic channels, which in turn increases circulation to remove waste.

Go Upside Down

Whether you’re working at a desk or on your feet all day, most of us spend the majority of our time in an upright position. Spending a lot of time in the same postures can cause our lymphatic system to become sluggish, so we turn to inversions for help. Play around with headstands, shoulder stands, or even legs up the wall. Gravity is your friend as it moves lymphatic fluid from the feet toward the nodes of the upper body.

Dance

Similar to jumping, dancing has the effect of stimulating muscle contraction but gives you a bit more creative license. Grab your friends and turn up the music, or look for a dance party workout video on Youtube. The most important thing is to move in a way that’s fun for you!

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