strong Archives - yourdailysportfix.com yourdailysportfix.com Thu, 01 Jun 2023 14:29:56 +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 strong Archives - yourdailysportfix.com 32 32 Free Weights Vs. Machines—Which are Better? https://yourdailysportfix.com/free-weight-vs-machines-which-are-better/ Sun, 04 Jun 2023 16:54:00 +0000 https://yourdailysportfix.com/?p=21841 There has been a running debate for years about whether working with free weights is better than machines and visa versa. Some prefer the easiness of free weights and being able to work out at home while others prefer the safety of machines at the gym, even though you might have to wait your turn […]

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]]> There has been a running debate for years about whether working with free weights is better than machines and visa versa. Some prefer the easiness of free weights and being able to work out at home while others prefer the safety of machines at the gym, even though you might have to wait your turn during busy periods. Here are the benefits of both for you to decide.

Free Weights

Free weights come in all shapes and sizes, including dumbbells, kettlebells, and barbells. They not only strengthen your muscles but also target your stabilizing muscles, which prevent your joints from rotating and reduce the risk of injury. They are more versatile than machines as you can move them from place to place and you can do many exercises with one set of weights. Free weights are also accessible to everyone. They are long-lasting and cost-effective and you can work out whenever you want.

Weight Machines

Weight machines can help you build strength and muscle, but they isolate the agonist muscle groups, which in turn promotes hypertrophy. Taking the stability component out, you will be able to focus on fatiguing the muscle you are working on. For example, a leg extension machine is solely targeting your quads and you don’t need to use any other body parts for proper form. Machines are better for people who are beginners or have injuries as they are less complex, you won’t have to balance or support any other muscles when you are sitting at a machine. You will also be able to do more exercises during your workout with the machines over free weights as they only work on one particular muscle at a time so your body will be less tired.

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]]> The Benefits of Eating Iron-Rich Foods https://yourdailysportfix.com/the-benefits-of-eating-iron-rich-foods/ Sun, 29 Jan 2023 16:46:00 +0000 https://yourdailysportfix.com/?p=21915 We all know about the main macronutrients, protein, carbs, and fat, but how much do you know about the micronutrients your body needs? Iron is a mineral that is important for your muscles and body functioning, and iron deficiency is really common in most adults. Some of the most common symptoms of iron deficiency include […]

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]]> We all know about the main macronutrients, protein, carbs, and fat, but how much do you know about the micronutrients your body needs? Iron is a mineral that is important for your muscles and body functioning, and iron deficiency is really common in most adults. Some of the most common symptoms of iron deficiency include cold hands and feet and fatigue, and you will have fewer healthy red blood cells available.

To make sure you are getting the right amount of iron per day, you want to make sure to be eating iron-rich foods which include animal protein, beans, seafood, oats, and leafy greens. For those on a plant-based diet, you might want to make sure you eat more foods with vitamin C, which enhances iron absorption. Here are the benefits of eating iron-rich foods.

Supports Your Body

Your body uses iron to make hemoglobin which transports oxygen into your blood from your lungs, this is very important for your day-to-day body processes and immune system function. Iron also plays a role in the healthy function of the thyroid gland and regulating many hormones in your body.

Healthy Hair, Skin, and Nails

Iron is also important for the synthesis of connective tissue which has an effect on your hair skin and nails. If you have noticed your skin has lost its glow or your nails are breaking a lot, it would be worth checking your iron levels.

Supports Your Muscles

The level of iron in your body may affect your aerobic ability and strength because if oxygen is not able to circulate quickly through your body, this might make you feel tired and weak.

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]]> 2 Variations of the Hollow Hold https://yourdailysportfix.com/2-variations-of-the-hollow-hold/ Sun, 22 Jan 2023 16:28:00 +0000 https://yourdailysportfix.com/?p=21842 If you have been doing planks for a while and not feeling the same results, it is time to move to another core-strength exercise—the hollow hold, or the reverse plank. Instead of being on your forearms or hands, you lie on your back, lifting your legs, arms shoulders, and head off the floor, contracting the […]

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]]> If you have been doing planks for a while and not feeling the same results, it is time to move to another core-strength exercise—the hollow hold, or the reverse plank. Instead of being on your forearms or hands, you lie on your back, lifting your legs, arms shoulders, and head off the floor, contracting the core and holding in this position as long as you can. Here are two variations of the hollow hold for you to try.

The Deadbug

The dead bug exercise will help you to keep your back flat on the floor and strengthen the core.

Lie flat on your back with your arms straight up towards the ceiling and your knees bent 90 degrees over your hips and the shins parallel to the floor. Keeping the back flat, engage the core muscles and slowly extend the right arm back and the left leg forward towards the floor. Inhale and bring the arm and leg to start position and do the other side. Do 10-15 reps on each side.

Hollow Rocks

Once you have perfected the hollow hold, you can try the rocking variation. It does require a little more stabilization of the core, but it is worth it. You want to keep the body as stiff as possible when you are rocking from front to back. Lie on your back in a hollow hold position with your arms and legs extended and your head and chest off the floor. Engage the core muscles and start to drive the legs up towards the ceiling. Lower the shoulders and head to the floor, creating a rocking motion forward and backward. Try this for 30 seconds.

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]]> The Differences Between a Pull-Up and a Chin-Up https://yourdailysportfix.com/the-differences-between-a-pull-up-and-a-chin-up/ Thu, 15 Dec 2022 10:48:00 +0000 https://yourdailysportfix.com/?p=21447 Even professional trainers mix up a chin-up and a pull-up when talking about these upper-body exercises. But did you know that they’re actually two different exercises, working on different parts of your body? The Difference A chin-up is a variation of pull-up but, the hand position is different. When doing a chin-up, your palms face […]

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]]> Even professional trainers mix up a chin-up and a pull-up when talking about these upper-body exercises. But did you know that they’re actually two different exercises, working on different parts of your body?

The Difference

A chin-up is a variation of pull-up but, the hand position is different. When doing a chin-up, your palms face you. In a pull-up, they face away from you. The space between your hands is different between the two exercises—in chin-ups, your arms are held in a narrower grip and in pull-ups, your arms are wider than shoulder-width.

The Benefits

There are many benefits for both of these exercises. Biceps are being strengthened in both but get more focus when doing a chin-up. Pull-ups are actually much more challenging on the back than chin-ups. Your posture and grip strength are improved, and they sculpt your muscles like no other back or arm exercise.

Pull-Ups

Hold on to the bar with your arms straight and palms facing away from you. Engage the lats by drawing them down towards your hips. Hold your core and then pull up to get your chest to the bar.

Chin-Up

Start by hanging from the bar, with your arms straight and palms facing you. Tuck the chin so it doesn’t jut out over the bar. Engage the lats and core and start to pull up—you’ll feel the biceps more at the end of this movement. Straighten down to the start position and do as many as you can.

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]]> Arm Exercises That Will Sculpt your Shoulders https://yourdailysportfix.com/arm-exercises-that-will-sculpt-your-shoulders/ Wed, 07 Dec 2022 12:56:00 +0000 https://yourdailysportfix.com/?p=21370 Who doesn’t want strong sculpted shoulders? They look great in a sleeveless dress and help you with those complicated yoga poses. Strengthening your shoulders can also help your posture, for those who spend hours sitting at their desk. The best shoulder exercises help to target all of your shoulder muscles. So, grab your weights or […]

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]]> Who doesn’t want strong sculpted shoulders? They look great in a sleeveless dress and help you with those complicated yoga poses. Strengthening your shoulders can also help your posture, for those who spend hours sitting at their desk. The best shoulder exercises help to target all of your shoulder muscles. So, grab your weights or resistance bands and start sculpting your shoulders with these exercises.

Upright Rows

Stand your legs hip-width apart, arms straight down, holding a dumbbell in each hand, palms facing towards your body. Pull your elbows up and out wide to lift the dumbbells to your chest. Straighten the arms down to start position. Do 12-15 reps.

Inverted Push Ups

Start with your arms straight and hands pressed on the floor and your hips in the air, like an upside-down “V”, with your feet flat. Bend your elbows out wide to the sides bringing your head down to touch the floor. Press through hands to return to start. Do 10-12 reps.

Lateral Raises

Stand with knees slightly bent, a dumbbell in each hand by your sides, and your palms facing your legs. Raise arms out wide until parallel to the floor shoulder height. Return back down to start. Do 12 Reps.

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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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]]> Resistant Band Exercises to Add Intensity to Your Workouts https://yourdailysportfix.com/resistant-band-exercises-to-add-intensity-to-your-workouts/ Mon, 05 Dec 2022 10:04:00 +0000 https://yourdailysportfix.com/?p=21300 The resistant band can take your home workout from pretty easy to difficult in just five minutes. They are easy to store, lightweight, and portable—the perfect accessory to accompany any workout. Resistance bands increase the intensity of your routines and have a variety of levels to adapt to your abilities. Here are the top three […]

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]]> The resistant band can take your home workout from pretty easy to difficult in just five minutes. They are easy to store, lightweight, and portable—the perfect accessory to accompany any workout. Resistance bands increase the intensity of your routines and have a variety of levels to adapt to your abilities. Here are the top three resistant band exercises to add to your workout.

Squat

There are many ways to do a squat with the resistant band. You can either put a small band around your thighs and push your knees out against the band when you go down. Or, you can use a large band and put it under your feet and on your shoulders or hold it on your arms in front of your body. You will be squatting against the resistance of the band in each scenario.

Banded Clamshell

This exercise is great for strengthening your hips and gluteus medius and adding a band makes the workout more intense and effective. Lie on your side, balancing on your elbow and forearm. Put the band on both legs above the knees, bend the knees so the feet are in line with your glutes. Keeping the waist lifted, core engaged and feet together just open and close the knees. Do 12-15 reps on each side and enjoy the burn!

Banded Tricep Extension

Take one side of a long band and put it under one of your feet and then take the other side in one of your hands, behind your back. Keep the hand and elbow close to your head and extend the arm up to the ceiling, return slowly back down to start position. Do 12 reps on each side. You’re sure to feel some burning in your arms!

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]]> How to Get Seriously Strong Arms https://yourdailysportfix.com/how-to-get-seriously-strong-arms/ Sat, 03 Dec 2022 08:06:00 +0000 https://yourdailysportfix.com/?p=21267 Strong arms never go out of fashion. Think Michelle Obama and Jennifer Lopez—we all want what they have. It takes just 15 minutes of focused arm exercises to stay toned and strong. All you need are some dumbbells and a yoga mat and you’re set. These exercises can be incorporated into your full body workouts, […]

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]]> Strong arms never go out of fashion. Think Michelle Obama and Jennifer Lopez—we all want what they have. It takes just 15 minutes of focused arm exercises to stay toned and strong. All you need are some dumbbells and a yoga mat and you’re set. These exercises can be incorporated into your full body workouts, or you can dedicate one workout a week to your upper body.

Bicep Curls

Standing with your feet hip width apart, take a dumbbell in each hand. Without moving the upper arms, bend the elbows and bring the weights towards the shoulders. Lower back to starting point with control and do 11 more reps.

Alternating Bent Over Row

With dumbbells or kettlebells, stand feet hip-width apart and your palms facing each other. Hinge the hips backwards and bring the upper body parallel to the floor. Contracting the core, bend the left elbow back, bringing the hand in line with your ribs, lower back to start position. Do 12 reps on each side.

Tricep Kickbacks

Start with feet apart and knees bent. Lean slightly forward with a dumbbell in each hand, elbows at 90 degrees by your sides. Press the dumbbells back and up, and as you straighten your arms, squeeze the triceps. Lower weights with control to start position. Do 12 reps.

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]]> 4 Weighted Abs Exercises to Give You Amazing Core Definition https://yourdailysportfix.com/4-weighted-abs-exercises-to-give-you-amazing-core-definition/ Tue, 29 Nov 2022 08:45:00 +0000 https://yourdailysportfix.com/?p=21253 Have bodyweight abs exercises become too easy for you? Then it’s time to start adding a weighted ball, dumbbells, or a kettlebell for more intensity to enhance your core definition. Resistance will make the muscles work harder and you will see the results faster. Here are the top four weighted abs exercises for you to […]

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]]> Have bodyweight abs exercises become too easy for you? Then it’s time to start adding a weighted ball, dumbbells, or a kettlebell for more intensity to enhance your core definition. Resistance will make the muscles work harder and you will see the results faster. Here are the top four weighted abs exercises for you to try.

Weighted Leg Drops

Lie on your back with your legs straight up to the sky and make sure the core is engaged and your back is flush to the mat. Take a weight in your hands and straighten the arms above the chest. Start to lower one leg down to the floor, without curving your back, and bring it back to the starting point. Then lower the second leg. Keep alternating until you have done 20 on each side.

Plank Dumbbell Drag

Get into plank position, making sure the core is engaged and the hips are not dipping. Place a dumbbell on the floor next to one hand and pass it under the other arm and place it next to the hand. Just go back and forth between each side 20 times, keeping a strong plank position.

Dumbbell Plank Row

Another weighted plank exercise, but this one works your back and biceps. Place two dumbbells on the mat and get into plank position with your hands holding the dumbbell. Make sure to hold your core very tightly, so as not to dip side to side, and then lift one weight and row. Place back to the start position and then lift the other one. Do 10 on each side.

Russian Twist

The Russian Twist is one of the harder weighted abs exercises, but so worth it. You can use a ball, dumbbell, or kettlebell and it can be done with your feet on the floor or lifted in the air, to make it harder. Sit on a mat with your knees bent, and lean the upper body back until you feel the abs engage, holding the weight at your chest. Twist the weight from the middle to one side of your body, close to the ground and hold for one second then all the way through to the other side and hold. Alternate until you have done 10 on each side.

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]]> ersion="1.0" encoding="UTF-8"?> strong Archives - yourdailysportfix.com yourdailysportfix.com Thu, 01 Jun 2023 14:29:56 +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 strong Archives - yourdailysportfix.com 32 32 Free Weights Vs. Machines—Which are Better? https://yourdailysportfix.com/free-weight-vs-machines-which-are-better/ Sun, 04 Jun 2023 16:54:00 +0000 https://yourdailysportfix.com/?p=21841 There has been a running debate for years about whether working with free weights is better than machines and visa versa. Some prefer the easiness of free weights and being able to work out at home while others prefer the safety of machines at the gym, even though you might have to wait your turn […]

The post Free Weights Vs. Machines—Which are Better? appeared first on yourdailysportfix.com.

]]> There has been a running debate for years about whether working with free weights is better than machines and visa versa. Some prefer the easiness of free weights and being able to work out at home while others prefer the safety of machines at the gym, even though you might have to wait your turn during busy periods. Here are the benefits of both for you to decide.

Free Weights

Free weights come in all shapes and sizes, including dumbbells, kettlebells, and barbells. They not only strengthen your muscles but also target your stabilizing muscles, which prevent your joints from rotating and reduce the risk of injury. They are more versatile than machines as you can move them from place to place and you can do many exercises with one set of weights. Free weights are also accessible to everyone. They are long-lasting and cost-effective and you can work out whenever you want.

Weight Machines

Weight machines can help you build strength and muscle, but they isolate the agonist muscle groups, which in turn promotes hypertrophy. Taking the stability component out, you will be able to focus on fatiguing the muscle you are working on. For example, a leg extension machine is solely targeting your quads and you don’t need to use any other body parts for proper form. Machines are better for people who are beginners or have injuries as they are less complex, you won’t have to balance or support any other muscles when you are sitting at a machine. You will also be able to do more exercises during your workout with the machines over free weights as they only work on one particular muscle at a time so your body will be less tired.

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]]> The Benefits of Eating Iron-Rich Foods https://yourdailysportfix.com/the-benefits-of-eating-iron-rich-foods/ Sun, 29 Jan 2023 16:46:00 +0000 https://yourdailysportfix.com/?p=21915 We all know about the main macronutrients, protein, carbs, and fat, but how much do you know about the micronutrients your body needs? Iron is a mineral that is important for your muscles and body functioning, and iron deficiency is really common in most adults. Some of the most common symptoms of iron deficiency include […]

The post The Benefits of Eating Iron-Rich Foods appeared first on yourdailysportfix.com.

]]> We all know about the main macronutrients, protein, carbs, and fat, but how much do you know about the micronutrients your body needs? Iron is a mineral that is important for your muscles and body functioning, and iron deficiency is really common in most adults. Some of the most common symptoms of iron deficiency include cold hands and feet and fatigue, and you will have fewer healthy red blood cells available.

To make sure you are getting the right amount of iron per day, you want to make sure to be eating iron-rich foods which include animal protein, beans, seafood, oats, and leafy greens. For those on a plant-based diet, you might want to make sure you eat more foods with vitamin C, which enhances iron absorption. Here are the benefits of eating iron-rich foods.

Supports Your Body

Your body uses iron to make hemoglobin which transports oxygen into your blood from your lungs, this is very important for your day-to-day body processes and immune system function. Iron also plays a role in the healthy function of the thyroid gland and regulating many hormones in your body.

Healthy Hair, Skin, and Nails

Iron is also important for the synthesis of connective tissue which has an effect on your hair skin and nails. If you have noticed your skin has lost its glow or your nails are breaking a lot, it would be worth checking your iron levels.

Supports Your Muscles

The level of iron in your body may affect your aerobic ability and strength because if oxygen is not able to circulate quickly through your body, this might make you feel tired and weak.

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]]> 2 Variations of the Hollow Hold https://yourdailysportfix.com/2-variations-of-the-hollow-hold/ Sun, 22 Jan 2023 16:28:00 +0000 https://yourdailysportfix.com/?p=21842 If you have been doing planks for a while and not feeling the same results, it is time to move to another core-strength exercise—the hollow hold, or the reverse plank. Instead of being on your forearms or hands, you lie on your back, lifting your legs, arms shoulders, and head off the floor, contracting the […]

The post 2 Variations of the Hollow Hold appeared first on yourdailysportfix.com.

]]> If you have been doing planks for a while and not feeling the same results, it is time to move to another core-strength exercise—the hollow hold, or the reverse plank. Instead of being on your forearms or hands, you lie on your back, lifting your legs, arms shoulders, and head off the floor, contracting the core and holding in this position as long as you can. Here are two variations of the hollow hold for you to try.

The Deadbug

The dead bug exercise will help you to keep your back flat on the floor and strengthen the core.

Lie flat on your back with your arms straight up towards the ceiling and your knees bent 90 degrees over your hips and the shins parallel to the floor. Keeping the back flat, engage the core muscles and slowly extend the right arm back and the left leg forward towards the floor. Inhale and bring the arm and leg to start position and do the other side. Do 10-15 reps on each side.

Hollow Rocks

Once you have perfected the hollow hold, you can try the rocking variation. It does require a little more stabilization of the core, but it is worth it. You want to keep the body as stiff as possible when you are rocking from front to back. Lie on your back in a hollow hold position with your arms and legs extended and your head and chest off the floor. Engage the core muscles and start to drive the legs up towards the ceiling. Lower the shoulders and head to the floor, creating a rocking motion forward and backward. Try this for 30 seconds.

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]]> The Differences Between a Pull-Up and a Chin-Up https://yourdailysportfix.com/the-differences-between-a-pull-up-and-a-chin-up/ Thu, 15 Dec 2022 10:48:00 +0000 https://yourdailysportfix.com/?p=21447 Even professional trainers mix up a chin-up and a pull-up when talking about these upper-body exercises. But did you know that they’re actually two different exercises, working on different parts of your body? The Difference A chin-up is a variation of pull-up but, the hand position is different. When doing a chin-up, your palms face […]

The post The Differences Between a Pull-Up and a Chin-Up appeared first on yourdailysportfix.com.

]]> Even professional trainers mix up a chin-up and a pull-up when talking about these upper-body exercises. But did you know that they’re actually two different exercises, working on different parts of your body?

The Difference

A chin-up is a variation of pull-up but, the hand position is different. When doing a chin-up, your palms face you. In a pull-up, they face away from you. The space between your hands is different between the two exercises—in chin-ups, your arms are held in a narrower grip and in pull-ups, your arms are wider than shoulder-width.

The Benefits

There are many benefits for both of these exercises. Biceps are being strengthened in both but get more focus when doing a chin-up. Pull-ups are actually much more challenging on the back than chin-ups. Your posture and grip strength are improved, and they sculpt your muscles like no other back or arm exercise.

Pull-Ups

Hold on to the bar with your arms straight and palms facing away from you. Engage the lats by drawing them down towards your hips. Hold your core and then pull up to get your chest to the bar.

Chin-Up

Start by hanging from the bar, with your arms straight and palms facing you. Tuck the chin so it doesn’t jut out over the bar. Engage the lats and core and start to pull up—you’ll feel the biceps more at the end of this movement. Straighten down to the start position and do as many as you can.

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]]> Arm Exercises That Will Sculpt your Shoulders https://yourdailysportfix.com/arm-exercises-that-will-sculpt-your-shoulders/ Wed, 07 Dec 2022 12:56:00 +0000 https://yourdailysportfix.com/?p=21370 Who doesn’t want strong sculpted shoulders? They look great in a sleeveless dress and help you with those complicated yoga poses. Strengthening your shoulders can also help your posture, for those who spend hours sitting at their desk. The best shoulder exercises help to target all of your shoulder muscles. So, grab your weights or […]

The post Arm Exercises That Will Sculpt your Shoulders appeared first on yourdailysportfix.com.

]]> Who doesn’t want strong sculpted shoulders? They look great in a sleeveless dress and help you with those complicated yoga poses. Strengthening your shoulders can also help your posture, for those who spend hours sitting at their desk. The best shoulder exercises help to target all of your shoulder muscles. So, grab your weights or resistance bands and start sculpting your shoulders with these exercises.

Upright Rows

Stand your legs hip-width apart, arms straight down, holding a dumbbell in each hand, palms facing towards your body. Pull your elbows up and out wide to lift the dumbbells to your chest. Straighten the arms down to start position. Do 12-15 reps.

Inverted Push Ups

Start with your arms straight and hands pressed on the floor and your hips in the air, like an upside-down “V”, with your feet flat. Bend your elbows out wide to the sides bringing your head down to touch the floor. Press through hands to return to start. Do 10-12 reps.

Lateral Raises

Stand with knees slightly bent, a dumbbell in each hand by your sides, and your palms facing your legs. Raise arms out wide until parallel to the floor shoulder height. Return back down to start. Do 12 Reps.

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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. […]

The post 4 Ab Exercises to Include in Your Workout appeared first on yourdailysportfix.com.

]]> 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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]]> Resistant Band Exercises to Add Intensity to Your Workouts https://yourdailysportfix.com/resistant-band-exercises-to-add-intensity-to-your-workouts/ Mon, 05 Dec 2022 10:04:00 +0000 https://yourdailysportfix.com/?p=21300 The resistant band can take your home workout from pretty easy to difficult in just five minutes. They are easy to store, lightweight, and portable—the perfect accessory to accompany any workout. Resistance bands increase the intensity of your routines and have a variety of levels to adapt to your abilities. Here are the top three […]

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]]> The resistant band can take your home workout from pretty easy to difficult in just five minutes. They are easy to store, lightweight, and portable—the perfect accessory to accompany any workout. Resistance bands increase the intensity of your routines and have a variety of levels to adapt to your abilities. Here are the top three resistant band exercises to add to your workout.

Squat

There are many ways to do a squat with the resistant band. You can either put a small band around your thighs and push your knees out against the band when you go down. Or, you can use a large band and put it under your feet and on your shoulders or hold it on your arms in front of your body. You will be squatting against the resistance of the band in each scenario.

Banded Clamshell

This exercise is great for strengthening your hips and gluteus medius and adding a band makes the workout more intense and effective. Lie on your side, balancing on your elbow and forearm. Put the band on both legs above the knees, bend the knees so the feet are in line with your glutes. Keeping the waist lifted, core engaged and feet together just open and close the knees. Do 12-15 reps on each side and enjoy the burn!

Banded Tricep Extension

Take one side of a long band and put it under one of your feet and then take the other side in one of your hands, behind your back. Keep the hand and elbow close to your head and extend the arm up to the ceiling, return slowly back down to start position. Do 12 reps on each side. You’re sure to feel some burning in your arms!

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]]> How to Get Seriously Strong Arms https://yourdailysportfix.com/how-to-get-seriously-strong-arms/ Sat, 03 Dec 2022 08:06:00 +0000 https://yourdailysportfix.com/?p=21267 Strong arms never go out of fashion. Think Michelle Obama and Jennifer Lopez—we all want what they have. It takes just 15 minutes of focused arm exercises to stay toned and strong. All you need are some dumbbells and a yoga mat and you’re set. These exercises can be incorporated into your full body workouts, […]

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]]> Strong arms never go out of fashion. Think Michelle Obama and Jennifer Lopez—we all want what they have. It takes just 15 minutes of focused arm exercises to stay toned and strong. All you need are some dumbbells and a yoga mat and you’re set. These exercises can be incorporated into your full body workouts, or you can dedicate one workout a week to your upper body.

Bicep Curls

Standing with your feet hip width apart, take a dumbbell in each hand. Without moving the upper arms, bend the elbows and bring the weights towards the shoulders. Lower back to starting point with control and do 11 more reps.

Alternating Bent Over Row

With dumbbells or kettlebells, stand feet hip-width apart and your palms facing each other. Hinge the hips backwards and bring the upper body parallel to the floor. Contracting the core, bend the left elbow back, bringing the hand in line with your ribs, lower back to start position. Do 12 reps on each side.

Tricep Kickbacks

Start with feet apart and knees bent. Lean slightly forward with a dumbbell in each hand, elbows at 90 degrees by your sides. Press the dumbbells back and up, and as you straighten your arms, squeeze the triceps. Lower weights with control to start position. Do 12 reps.

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]]> 4 Weighted Abs Exercises to Give You Amazing Core Definition https://yourdailysportfix.com/4-weighted-abs-exercises-to-give-you-amazing-core-definition/ Tue, 29 Nov 2022 08:45:00 +0000 https://yourdailysportfix.com/?p=21253 Have bodyweight abs exercises become too easy for you? Then it’s time to start adding a weighted ball, dumbbells, or a kettlebell for more intensity to enhance your core definition. Resistance will make the muscles work harder and you will see the results faster. Here are the top four weighted abs exercises for you to […]

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]]> Have bodyweight abs exercises become too easy for you? Then it’s time to start adding a weighted ball, dumbbells, or a kettlebell for more intensity to enhance your core definition. Resistance will make the muscles work harder and you will see the results faster. Here are the top four weighted abs exercises for you to try.

Weighted Leg Drops

Lie on your back with your legs straight up to the sky and make sure the core is engaged and your back is flush to the mat. Take a weight in your hands and straighten the arms above the chest. Start to lower one leg down to the floor, without curving your back, and bring it back to the starting point. Then lower the second leg. Keep alternating until you have done 20 on each side.

Plank Dumbbell Drag

Get into plank position, making sure the core is engaged and the hips are not dipping. Place a dumbbell on the floor next to one hand and pass it under the other arm and place it next to the hand. Just go back and forth between each side 20 times, keeping a strong plank position.

Dumbbell Plank Row

Another weighted plank exercise, but this one works your back and biceps. Place two dumbbells on the mat and get into plank position with your hands holding the dumbbell. Make sure to hold your core very tightly, so as not to dip side to side, and then lift one weight and row. Place back to the start position and then lift the other one. Do 10 on each side.

Russian Twist

The Russian Twist is one of the harder weighted abs exercises, but so worth it. You can use a ball, dumbbell, or kettlebell and it can be done with your feet on the floor or lifted in the air, to make it harder. Sit on a mat with your knees bent, and lean the upper body back until you feel the abs engage, holding the weight at your chest. Twist the weight from the middle to one side of your body, close to the ground and hold for one second then all the way through to the other side and hold. Alternate until you have done 10 on each side.

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