The post The Best Body Weight Exercises to Increase Muscle Mass appeared first on yourdailysportfix.com.
]]>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.
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 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.
The post The Best Body Weight Exercises to Increase Muscle Mass appeared first on yourdailysportfix.com.
]]>The post Essential Stretches To Perform Before Any Workout appeared first on yourdailysportfix.com.
]]>This stretch is also a challenging workout, activating your thighs, glutes, and calves. With your feet shoulder-width apart, engage your core as you bend your knees while keeping your hips back and chest up. Once your thighs are parallel with the ground, rise back to the starting position. There are also numerous squats variations that you can perform as part of your core workout.
This yoga move is ideal for waking up your entire body. Put your hands and knees on the ground and keep your back parallel with the floor. Slowly inhale as you round your spine, and bow your head. Then lift your head and bring your spine back to where it was before arching your back.
Stand with your feet shoulder-width apart and bend down. Place your hands on the floor in front of you and begin walking yourself forward until your back is completely straight. Once stable, revert back to the original position.
The post Essential Stretches To Perform Before Any Workout appeared first on yourdailysportfix.com.
]]>The post Exercises to Strengthen Your Pelvic Floor Muscles appeared first on yourdailysportfix.com.
]]>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 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 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.
The post Exercises to Strengthen Your Pelvic Floor Muscles appeared first on yourdailysportfix.com.
]]>The post 4 Incredible Benefits of Squats appeared first on yourdailysportfix.com.
]]>Squats are not just about building a strong lower body—they offer a whole-body workout. From your quadriceps, hamstrings, and glutes to your core and back muscles, squats engage a range of muscle groups, helping you build strength and tone your physique.
One of the significant benefits of squats is their functional nature. They mimic movements we perform in our daily lives, such as sitting down and standing up. By incorporating squats into your routine, you enhance your ability to perform these activities with ease and maintain functional strength.
Another advantage of squats is their impact on your overall stability and balance. As you work on maintaining proper form and alignment during squats, you strengthen your core and improve your balance, reducing the risk of falls and injuries.
Furthermore, squats are a highly efficient exercise that can help you burn calories and boost your metabolism. As you engage large muscle groups during squats, your body expends more energy, promoting fat loss and improving cardiovascular health.
The post 4 Incredible Benefits of Squats appeared first on yourdailysportfix.com.
]]>The post 3 Essential Exercises for a Strong and Toned Body appeared first on yourdailysportfix.com.
]]>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.
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.
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.
]]>The post This is the Best Way to Set Up for Bulgarian Split Squats appeared first on yourdailysportfix.com.
]]>The only excusable reason to exclude this killer move from your workout is because the setup is just so annoying. It seems impossible to get the perfect angle without hobbling around for a while to get the correct footing and posture. Fear no more because there is a hack to get the perfect setup for Bulgarian split squats every single time.
So, how do you set up for them and get it right on the first try–no hobbling needed? Start by bending the leg of your back foot so that your foot is resting on the bench (or whatever surface you are using). Then, you’re going to bend all the way down so that your back knee is resting on the ground. Once it is on the ground, adjust your front foot so that your leg forms a right angle. Once you have this leg set up, simply stand up and begin your squats with perfect form!
The post This is the Best Way to Set Up for Bulgarian Split Squats appeared first on yourdailysportfix.com.
]]>The post The 4 Best Exercises to Tone Your Glutes appeared first on yourdailysportfix.com.
]]>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.
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.
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.
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.
The post The 4 Best Exercises to Tone Your Glutes appeared first on yourdailysportfix.com.
]]>The post 3 Things to Keep in Mind Before Doing Squats with Weights appeared first on yourdailysportfix.com.
]]>There’s no point in doing squats with weights if you don’t have a proper form. If you think you’re not doing something correctly, it’s always a good idea to check in with a fitness trainer. If your form is not good, adding weights to the mix is counterproductive because it can lead to pain and injuries.
You can do squats with dumbbells, kettlebells, or a barbell, and your choice makes all the difference. Dumbbells are the best possible choice for beginners, while kettlebells are best suited for certain variations, such as goblet squats. Effectively using barbells requires a higher level of fitness, and you should take some time to hone your skills before working out with them.
You shouldn’t do squats with weights just because it’s trendy and everyone else is doing it. The main reason for adding equipment to your routine is to get stronger, build muscle, and work out your core, quads, and glutes, so make sure these are your long-term goals.
The post 3 Things to Keep in Mind Before Doing Squats with Weights appeared first on yourdailysportfix.com.
]]>The post MadFit Will Help You Take Your Glutes to the Next Level With Her Squat Challenges appeared first on yourdailysportfix.com.
]]>If you want to take things easy and kick things off with a basic challenge, this one is the best fit. It features 100 reps, but MadFit made sure to make it as dynamic as possible. She added five different variations of squats to the mix, that can help you tone your glutes and thighs.
If you’re already a squatting master and doing a five-minute workout simply doesn’t do it for you, try this challenge because it’s double the trouble. It features 200 reps and MadFit included even more exciting variations in this challenge.
MadFit’s ultimate squat challenge includes 300 reps, and you should only try it if you truly mastered the art of doing squats. It will give you a major calorie burn and help you tone your glutes and thighs in just 15 minutes.
The post MadFit Will Help You Take Your Glutes to the Next Level With Her Squat Challenges appeared first on yourdailysportfix.com.
]]>The post 3 Types of Squats Worth Trying appeared first on yourdailysportfix.com.
]]>Typically done as a bodyweight exercise without any added resistance, jump squats are great because they’re a plyometric (explosive) exercise that works on your body’s fast-twitch muscles, giving you the ability to move quickly and explosively. Plus, they’re killer cardio in addition to being killer on your legs.
If you want to add some weight to your squats but aren’t quite ready to use a barbell for weighted back squats yet, a goblet squat, where you hold a single weight (usually a dumbbell or a kettlebell) in front of your chest, is a great place to start.
If you’re used to doing barbell back squats and haven’t done front squats yet, get ready for a surprise. Front squats hit your quads and upper back much more than they do your glutes, hips, and lower back. Don’t be shocked if you have to use much less weight to front squat than you’re used to back squatting.
The post 3 Types of Squats Worth Trying appeared first on yourdailysportfix.com.
]]>The post The Best Body Weight Exercises to Increase Muscle Mass appeared first on yourdailysportfix.com.
]]>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.
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 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.
The post The Best Body Weight Exercises to Increase Muscle Mass appeared first on yourdailysportfix.com.
]]>The post Essential Stretches To Perform Before Any Workout appeared first on yourdailysportfix.com.
]]>This stretch is also a challenging workout, activating your thighs, glutes, and calves. With your feet shoulder-width apart, engage your core as you bend your knees while keeping your hips back and chest up. Once your thighs are parallel with the ground, rise back to the starting position. There are also numerous squats variations that you can perform as part of your core workout.
This yoga move is ideal for waking up your entire body. Put your hands and knees on the ground and keep your back parallel with the floor. Slowly inhale as you round your spine, and bow your head. Then lift your head and bring your spine back to where it was before arching your back.
Stand with your feet shoulder-width apart and bend down. Place your hands on the floor in front of you and begin walking yourself forward until your back is completely straight. Once stable, revert back to the original position.
The post Essential Stretches To Perform Before Any Workout appeared first on yourdailysportfix.com.
]]>The post Exercises to Strengthen Your Pelvic Floor Muscles appeared first on yourdailysportfix.com.
]]>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 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 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.
The post Exercises to Strengthen Your Pelvic Floor Muscles appeared first on yourdailysportfix.com.
]]>The post 4 Incredible Benefits of Squats appeared first on yourdailysportfix.com.
]]>Squats are not just about building a strong lower body—they offer a whole-body workout. From your quadriceps, hamstrings, and glutes to your core and back muscles, squats engage a range of muscle groups, helping you build strength and tone your physique.
One of the significant benefits of squats is their functional nature. They mimic movements we perform in our daily lives, such as sitting down and standing up. By incorporating squats into your routine, you enhance your ability to perform these activities with ease and maintain functional strength.
Another advantage of squats is their impact on your overall stability and balance. As you work on maintaining proper form and alignment during squats, you strengthen your core and improve your balance, reducing the risk of falls and injuries.
Furthermore, squats are a highly efficient exercise that can help you burn calories and boost your metabolism. As you engage large muscle groups during squats, your body expends more energy, promoting fat loss and improving cardiovascular health.
The post 4 Incredible Benefits of Squats appeared first on yourdailysportfix.com.
]]>The post 3 Essential Exercises for a Strong and Toned Body appeared first on yourdailysportfix.com.
]]>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.
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.
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.
]]>The post This is the Best Way to Set Up for Bulgarian Split Squats appeared first on yourdailysportfix.com.
]]>The only excusable reason to exclude this killer move from your workout is because the setup is just so annoying. It seems impossible to get the perfect angle without hobbling around for a while to get the correct footing and posture. Fear no more because there is a hack to get the perfect setup for Bulgarian split squats every single time.
So, how do you set up for them and get it right on the first try–no hobbling needed? Start by bending the leg of your back foot so that your foot is resting on the bench (or whatever surface you are using). Then, you’re going to bend all the way down so that your back knee is resting on the ground. Once it is on the ground, adjust your front foot so that your leg forms a right angle. Once you have this leg set up, simply stand up and begin your squats with perfect form!
The post This is the Best Way to Set Up for Bulgarian Split Squats appeared first on yourdailysportfix.com.
]]>The post The 4 Best Exercises to Tone Your Glutes appeared first on yourdailysportfix.com.
]]>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.
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.
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.
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.
The post The 4 Best Exercises to Tone Your Glutes appeared first on yourdailysportfix.com.
]]>The post 3 Things to Keep in Mind Before Doing Squats with Weights appeared first on yourdailysportfix.com.
]]>There’s no point in doing squats with weights if you don’t have a proper form. If you think you’re not doing something correctly, it’s always a good idea to check in with a fitness trainer. If your form is not good, adding weights to the mix is counterproductive because it can lead to pain and injuries.
You can do squats with dumbbells, kettlebells, or a barbell, and your choice makes all the difference. Dumbbells are the best possible choice for beginners, while kettlebells are best suited for certain variations, such as goblet squats. Effectively using barbells requires a higher level of fitness, and you should take some time to hone your skills before working out with them.
You shouldn’t do squats with weights just because it’s trendy and everyone else is doing it. The main reason for adding equipment to your routine is to get stronger, build muscle, and work out your core, quads, and glutes, so make sure these are your long-term goals.
The post 3 Things to Keep in Mind Before Doing Squats with Weights appeared first on yourdailysportfix.com.
]]>The post MadFit Will Help You Take Your Glutes to the Next Level With Her Squat Challenges appeared first on yourdailysportfix.com.
]]>If you want to take things easy and kick things off with a basic challenge, this one is the best fit. It features 100 reps, but MadFit made sure to make it as dynamic as possible. She added five different variations of squats to the mix, that can help you tone your glutes and thighs.
If you’re already a squatting master and doing a five-minute workout simply doesn’t do it for you, try this challenge because it’s double the trouble. It features 200 reps and MadFit included even more exciting variations in this challenge.
MadFit’s ultimate squat challenge includes 300 reps, and you should only try it if you truly mastered the art of doing squats. It will give you a major calorie burn and help you tone your glutes and thighs in just 15 minutes.
The post MadFit Will Help You Take Your Glutes to the Next Level With Her Squat Challenges appeared first on yourdailysportfix.com.
]]>The post 3 Types of Squats Worth Trying appeared first on yourdailysportfix.com.
]]>Typically done as a bodyweight exercise without any added resistance, jump squats are great because they’re a plyometric (explosive) exercise that works on your body’s fast-twitch muscles, giving you the ability to move quickly and explosively. Plus, they’re killer cardio in addition to being killer on your legs.
If you want to add some weight to your squats but aren’t quite ready to use a barbell for weighted back squats yet, a goblet squat, where you hold a single weight (usually a dumbbell or a kettlebell) in front of your chest, is a great place to start.
If you’re used to doing barbell back squats and haven’t done front squats yet, get ready for a surprise. Front squats hit your quads and upper back much more than they do your glutes, hips, and lower back. Don’t be shocked if you have to use much less weight to front squat than you’re used to back squatting.
The post 3 Types of Squats Worth Trying appeared first on yourdailysportfix.com.
]]>