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6 pack attack! Shred your entire core - upper abs, lower abs, obliques, transverse abdominis - with these moves. Build a well-rounded six-pack just using the floor. Flutter Kicks V-Sit In-and-Outs Dead Bugs Toe Touch Crunches Heel Taps Straight Leg Raises Pelvic Lifts

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Jimmy Drew

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46,338 Aufrufe • vor 3 Monaten •via X (Twitter)

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CARVE YOUR CORE IN 8 MIN ⏱️🔥 No gym. No equipment. Just FIRE ABS 🧱💥 Do each move for 20 sec x 4 rounds: 1️⃣ Alternating Leg Raises 🦵 2️⃣ Toe Touch Crunches ✋ 3️⃣ V-Ups / Hollow Rocks 🚀 4️⃣ Tuck Crunch Hold ⚡️ 5️⃣ Sit-up Reach 🧠 Short rest, full burn, lower belly GONE 😮‍💨
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CARVE YOUR CORE IN 8 MIN ⏱️🔥 No gym. No equipment. Just FIRE ABS 🧱💥 Do each move for 20 sec x 4 rounds: 1️⃣ Alternating Leg Raises 🦵 2️⃣ Toe Touch Crunches ✋ 3️⃣ V-Ups / Hollow Rocks 🚀 4️⃣ Tuck Crunch Hold ⚡️ 5️⃣ Sit-up Reach 🧠 Short rest, full burn, lower belly GONE 😮‍💨

The_Fitness & Fitfoods

15,690 Aufrufe • vor 16 Tagen

The abs are treated like a special case for no good reason. Every other muscle in the body grows through progressive load. Add weight, hit the rep range, recover, repeat. Then we get to the abs and suddenly the protocol is bodyweight crunches, sit-ups, and leg raises. Sit-ups recruit the hip flexors more than the abs. Leg raises do the same. The exercises everyone does for a "core workout" are mostly working the muscles that pull the thigh towards the chest. Weighted cable crunches. 4 to 6 reps. Add a kilo a fortnight. Watch them grow like every other muscle. The rectus abdominis didn't evolve on a different planet.
0:26

The abs are treated like a special case for no good reason. Every other muscle in the body grows through progressive load. Add weight, hit the rep range, recover, repeat. Then we get to the abs and suddenly the protocol is bodyweight crunches, sit-ups, and leg raises. Sit-ups recruit the hip flexors more than the abs. Leg raises do the same. The exercises everyone does for a "core workout" are mostly working the muscles that pull the thigh towards the chest. Weighted cable crunches. 4 to 6 reps. Add a kilo a fortnight. Watch them grow like every other muscle. The rectus abdominis didn't evolve on a different planet.

Sama Hoole

20,550 Aufrufe • vor 3 Monaten

THE BEST EXERCISE FOR SIX-PACK ABS!? The Barbell Ab Rollout is my favorite abdominal exercise for several reasons. * Comprehensive Core Training: Unlike some other exercises that only target specific abdominal muscles, the barbell ab rollout is a comprehensive exercise that engages the entire core. It targets not only the rectus abdominis (the “six-pack” muscle) but also the internal and external obliques, the transverse abdominis, and even the lower back muscles. * Customizable Intensity: You can easily adjust the difficulty of the exercise to match your fitness level. If you’re a beginner, you can start by rolling out a short distance. As you become stronger and more comfortable with the movement, you can increase the distance to make the exercise more challenging. Notice that I rollout so far that I touch the ground with my chest! * Requires Minimal Equipment: All you need is a barbell (or ab-wheel) and some space. * Provides a Full Body Workout: Even though it’s primarily an abdominal exercise, the ab rollout engages many other muscle groups as well. You’ll work your shoulders, chest, and arms to control the barbell, and your glutes and hamstrings to maintain stability.
0:42

THE BEST EXERCISE FOR SIX-PACK ABS!? The Barbell Ab Rollout is my favorite abdominal exercise for several reasons. * Comprehensive Core Training: Unlike some other exercises that only target specific abdominal muscles, the barbell ab rollout is a comprehensive exercise that engages the entire core. It targets not only the rectus abdominis (the “six-pack” muscle) but also the internal and external obliques, the transverse abdominis, and even the lower back muscles. * Customizable Intensity: You can easily adjust the difficulty of the exercise to match your fitness level. If you’re a beginner, you can start by rolling out a short distance. As you become stronger and more comfortable with the movement, you can increase the distance to make the exercise more challenging. Notice that I rollout so far that I touch the ground with my chest! * Requires Minimal Equipment: All you need is a barbell (or ab-wheel) and some space. * Provides a Full Body Workout: Even though it’s primarily an abdominal exercise, the ab rollout engages many other muscle groups as well. You’ll work your shoulders, chest, and arms to control the barbell, and your glutes and hamstrings to maintain stability.

Marc Lobliner - IFBB Pro

59,933 Aufrufe • vor 3 Jahren

⛩ Easy & Intermediate Ab Routine ⛩ Save it for later 📜🏯 ⛩ Max out each exercise before you move on to the next one. The more sets more, reps and less rest between each exercise will determine the difficulty of this routine ⛩ When structuring an ab routine, the order in which you train different regions of your abdominals can significantly impact the effectiveness of your workout. Starting with the lower abs is a strategic approach, and here’s why: ⛩ Lower Abs are Typically Harder: Exercises targeting the lower abdominal muscles are often more challenging. They require more core stability and strength, especially as these muscles are usually less developed than the upper abs. ⛩ Use Initial Strength Wisely: At the beginning of your workout, your energy levels and muscle strength are at their peak. It’s wise to use this initial strength to tackle the more demanding lower ab exercises. By doing so, you can perform these challenging exercises with better form and effectiveness. ⛩ Prevent Fatigue Impact: If you start with easier upper ab exercises, by the time you move to the lower abs, fatigue might set in, compromising your form and the overall efficiency of the workout. This could lead to less effective engagement of the lower abs and potentially increase the risk of injury. ⛩ Balanced Ab Development: Training lower abs first ensures that they receive focused attention, promoting a more balanced development of the entire abdominal region. This approach can help in achieving a more evenly toned and strong core. ⛩ Progress to Easier Exercises: After exhausting the lower abs, you can shift to upper ab exercises, which generally feel easier and require less stability. This gradual transition allows for a sustained workout intensity. ⛩ Finish with Obliques: Ending with oblique exercises allows you to target these supporting muscles last. Since obliques are not as taxing as lower abs exercises, they can be effectively trained even when you’re nearing the end of your workout. . . . . #abroutine #abs #dojoabs #dojomode #dojo #thedojo #anime #sixpack #sixpackabs #sixpackworkout #situps #beach #beachbody #body #grounding #health #beach #body
1:15

⛩ Easy & Intermediate Ab Routine ⛩ Save it for later 📜🏯 ⛩ Max out each exercise before you move on to the next one. The more sets more, reps and less rest between each exercise will determine the difficulty of this routine ⛩ When structuring an ab routine, the order in which you train different regions of your abdominals can significantly impact the effectiveness of your workout. Starting with the lower abs is a strategic approach, and here’s why: ⛩ Lower Abs are Typically Harder: Exercises targeting the lower abdominal muscles are often more challenging. They require more core stability and strength, especially as these muscles are usually less developed than the upper abs. ⛩ Use Initial Strength Wisely: At the beginning of your workout, your energy levels and muscle strength are at their peak. It’s wise to use this initial strength to tackle the more demanding lower ab exercises. By doing so, you can perform these challenging exercises with better form and effectiveness. ⛩ Prevent Fatigue Impact: If you start with easier upper ab exercises, by the time you move to the lower abs, fatigue might set in, compromising your form and the overall efficiency of the workout. This could lead to less effective engagement of the lower abs and potentially increase the risk of injury. ⛩ Balanced Ab Development: Training lower abs first ensures that they receive focused attention, promoting a more balanced development of the entire abdominal region. This approach can help in achieving a more evenly toned and strong core. ⛩ Progress to Easier Exercises: After exhausting the lower abs, you can shift to upper ab exercises, which generally feel easier and require less stability. This gradual transition allows for a sustained workout intensity. ⛩ Finish with Obliques: Ending with oblique exercises allows you to target these supporting muscles last. Since obliques are not as taxing as lower abs exercises, they can be effectively trained even when you’re nearing the end of your workout. . . . . #abroutine #abs #dojoabs #dojomode #dojo #thedojo #anime #sixpack #sixpackabs #sixpackworkout #situps #beach #beachbody #body #grounding #health #beach #body

NATE BELMAR ⛩

34,750 Aufrufe • vor 2 Jahren

Everyone wants six-pack abs. Nobody talks about the muscles underneath them. I’ve spent my career helping people get stronger, healthier, and more confident. One thing I’ve learned? Real strength isn’t just about the muscles you can see—it’s about building a body that functions better. Your pelvic floor is one of the most important muscle groups you have, yet it’s not something you can strengthen through exercise alone. After years of injuries, I’ve learned that sometimes the smartest thing you can do is support your body in different ways. That’s what intrigued me about Emsculpt Neo and Emsella. They’re not a replacement for exercise—they’re tools that can complement an active lifestyle by helping support strength from your core to your pelvic floor. The stronger your foundation, the stronger everything else becomes. @emsculptneo @emsellabybtl BTL Aesthetics Int. #emsculptpartner #coretofloor
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Everyone wants six-pack abs. Nobody talks about the muscles underneath them. I’ve spent my career helping people get stronger, healthier, and more confident. One thing I’ve learned? Real strength isn’t just about the muscles you can see—it’s about building a body that functions better. Your pelvic floor is one of the most important muscle groups you have, yet it’s not something you can strengthen through exercise alone. After years of injuries, I’ve learned that sometimes the smartest thing you can do is support your body in different ways. That’s what intrigued me about Emsculpt Neo and Emsella. They’re not a replacement for exercise—they’re tools that can complement an active lifestyle by helping support strength from your core to your pelvic floor. The stronger your foundation, the stronger everything else becomes. @emsculptneo @emsellabybtl BTL Aesthetics Int. #emsculptpartner #coretofloor

Jillian Michaels

31,389 Aufrufe • vor 2 Monaten

🔥 90-DAY ABS CHALLENGE 🔥 Don’t knock it until you try it! 💪🏾 Having abs changed my life. It helped build my confidence, but it also taught me DISCIPLINE. 🧠💯 Getting abs meant learning how to eat right 🥗 and making sacrifices. Sometimes that means cutting back on the liquor 🍾, ice cream 🍦, candy 🍬, and other things you love. You don’t have to be perfect — MODERATION & DISCERNMENT! ‼️‼️‼️ 🏋🏾‍♂️ MY 90-DAY AB ROUTINE — IN ORDER: 1️⃣ Supported Crunches — 50 reps 2️⃣ Leg Raises — 25 reps 3️⃣ Oblique Crunches — 25 each side 4️⃣ Basic Crunches — 25 reps 5️⃣ Russian Twists — 50 each side 6️⃣ Obliques — other side 7️⃣ Dragon Flags — 25 reps 8️⃣ Body Holds — 3 sets × 30 seconds ⏱️ 9️⃣ Reverse Crunches — 25 reps 🔟 Planks — 3 sets × 30 seconds 🥵 🚨 THE FORMULA: 🏋🏾‍♂️ Train 3–6 days a week ⏱️ Workout 30–60 minutes 🥗 WATCH THAT DIET 💧 Stay hydrated 😴 Get your rest 📈 Stay CONSISTENT Give yourself 90 DAYS of discipline and consistency and track your progress along the way. 📸💪🏾 Most importantly… BELIEVE IN YOURSELF! 🖤 You are ONE IN A MILLION. 💎🖤 #90DayAbs #AbsChallenge #JusGetRight #FitnessJourney #CoreWorkout #Discipline #Consistency #HealthyLifestyle #BelieveInYourself #NoExcuses 💪🏾🔥
1:18

🔥 90-DAY ABS CHALLENGE 🔥 Don’t knock it until you try it! 💪🏾 Having abs changed my life. It helped build my confidence, but it also taught me DISCIPLINE. 🧠💯 Getting abs meant learning how to eat right 🥗 and making sacrifices. Sometimes that means cutting back on the liquor 🍾, ice cream 🍦, candy 🍬, and other things you love. You don’t have to be perfect — MODERATION & DISCERNMENT! ‼️‼️‼️ 🏋🏾‍♂️ MY 90-DAY AB ROUTINE — IN ORDER: 1️⃣ Supported Crunches — 50 reps 2️⃣ Leg Raises — 25 reps 3️⃣ Oblique Crunches — 25 each side 4️⃣ Basic Crunches — 25 reps 5️⃣ Russian Twists — 50 each side 6️⃣ Obliques — other side 7️⃣ Dragon Flags — 25 reps 8️⃣ Body Holds — 3 sets × 30 seconds ⏱️ 9️⃣ Reverse Crunches — 25 reps 🔟 Planks — 3 sets × 30 seconds 🥵 🚨 THE FORMULA: 🏋🏾‍♂️ Train 3–6 days a week ⏱️ Workout 30–60 minutes 🥗 WATCH THAT DIET 💧 Stay hydrated 😴 Get your rest 📈 Stay CONSISTENT Give yourself 90 DAYS of discipline and consistency and track your progress along the way. 📸💪🏾 Most importantly… BELIEVE IN YOURSELF! 🖤 You are ONE IN A MILLION. 💎🖤 #90DayAbs #AbsChallenge #JusGetRight #FitnessJourney #CoreWorkout #Discipline #Consistency #HealthyLifestyle #BelieveInYourself #NoExcuses 💪🏾🔥

King🖤

43,896 Aufrufe • vor 2 Monaten

The single-leg RDL is a seriously underrated exercise for single-leg strength, hamstring resilience, and real hip stability. But it also humbles you. If your balance falls apart the moment you send your hips back, the issue is not balance. It means your glutes and hamstrings aren't controlling the hip, so your body goes looking for stability everywhere else. That’s why you wobble. Focus on these: - Tripod foot. Weight spread across big toe, little toe, and heel. Steady base, steady everything above it. - Slight, fixed knee bend. A small bend in the standing knee, held the whole rep. Hinge, not squat. - Straight rear leg. Keep it long and in line with your torso so it moves as one with you. - Level pelvis. Both hip bones facing the floor. Let it rotate open and your glute medius quits. Drive the hip straight back, feel the hamstring lengthen and take the load, then stand tall. If you get that right, the balance will be sorted.
0:38

The single-leg RDL is a seriously underrated exercise for single-leg strength, hamstring resilience, and real hip stability. But it also humbles you. If your balance falls apart the moment you send your hips back, the issue is not balance. It means your glutes and hamstrings aren't controlling the hip, so your body goes looking for stability everywhere else. That’s why you wobble. Focus on these: - Tripod foot. Weight spread across big toe, little toe, and heel. Steady base, steady everything above it. - Slight, fixed knee bend. A small bend in the standing knee, held the whole rep. Hinge, not squat. - Straight rear leg. Keep it long and in line with your torso so it moves as one with you. - Level pelvis. Both hip bones facing the floor. Let it rotate open and your glute medius quits. Drive the hip straight back, feel the hamstring lengthen and take the load, then stand tall. If you get that right, the balance will be sorted.

Dr Neha Chawla || FreeGym

39,271 Aufrufe • vor 3 Monaten

Great stretch for people who sit at desks. It’s called a Cossack Squat. This works your adductor muscles, which are one of the largest muscles in your legs, but due to long periods of sitting, they can become tight and inflexible. The Cossack Squat restores and improves your lower body's range of motion while developing mobility in your hips, knees, hamstrings, and ankles. It also helps you build resilient joints and soft tissues, squat deeper, and stay protected while running and jumping. Here's how to do them: 1. Start in a wide stance using support if needed. 2. Shift your weight to the right leg & sit back as far as you can. 3. Keep the left leg extended as you rotate your toes up. 4. Keep your right heel on the floor and torso upright. 5. Pause, then push back to the wide-legged starting position. 6. Do the same on the next side. Do this for 6-12 reps each side. Your hips and groin will thank you 🙏🏼
0:32

Great stretch for people who sit at desks. It’s called a Cossack Squat. This works your adductor muscles, which are one of the largest muscles in your legs, but due to long periods of sitting, they can become tight and inflexible. The Cossack Squat restores and improves your lower body's range of motion while developing mobility in your hips, knees, hamstrings, and ankles. It also helps you build resilient joints and soft tissues, squat deeper, and stay protected while running and jumping. Here's how to do them: 1. Start in a wide stance using support if needed. 2. Shift your weight to the right leg & sit back as far as you can. 3. Keep the left leg extended as you rotate your toes up. 4. Keep your right heel on the floor and torso upright. 5. Pause, then push back to the wide-legged starting position. 6. Do the same on the next side. Do this for 6-12 reps each side. Your hips and groin will thank you 🙏🏼

Dan Go

63,485 Aufrufe • vor 4 Monaten

This stretch should be mandatory for people who sit at desks. It's called a T-Spine Extension. As we get older or if we sit for long periods of time our thoracic spine becomes less mobile. This can cause neck, shoulder, and lower back pain as well as a hunched over croissant type of posture with the body. The T-spine extension helps you stretch your lats and upper back to reverse age or sitting related mobility issues. How to do it: 1. Make sure you're in full elbow flexion in the bottom position. 2. Make a double chin so that you don't drift into forward head posture. 3. As you rock back, brace your core and focus on extending through the upper back and flexing through the shoulders, rather than just arching the lower back. Do this for 6-12 reps daily. Your back will thank you.
1:11

This stretch should be mandatory for people who sit at desks. It's called a T-Spine Extension. As we get older or if we sit for long periods of time our thoracic spine becomes less mobile. This can cause neck, shoulder, and lower back pain as well as a hunched over croissant type of posture with the body. The T-spine extension helps you stretch your lats and upper back to reverse age or sitting related mobility issues. How to do it: 1. Make sure you're in full elbow flexion in the bottom position. 2. Make a double chin so that you don't drift into forward head posture. 3. As you rock back, brace your core and focus on extending through the upper back and flexing through the shoulders, rather than just arching the lower back. Do this for 6-12 reps daily. Your back will thank you.

Dan Go

694,246 Aufrufe • vor 3 Jahren

People today walk around with the stiffest hips, and the implications are disastrous. You set yourself up for chronic pain and bad posture for the rest of your life. Take control now before it's too late. These 10 stretches will free your hips from their misery: The best time to do these stretches is before bed, as you unload all the tension accumulated throughout the day and achieve a deeper sleep. 1 - Half Frog Stretch (0:06) 3 x 30-60s/side This one is excellent for your inner thighs and hip flexors. You also stretch your abdominals. 2 - Seated Crossed Leg Reach Forward Stretch (0:14) 3 x 30-60s This stretch also hits the lats that sit right above your hips. Some of you may be unable to reach forward with your legs crossed. The first milestone is to touch the floor with your hands and then slide them forward. 3 - Seated Pigeon Stretch (0:23) 3 x 30-60s/leg Today, one of my clients felt a massive pull just by crossing his leg and pushing down. Forget leaning forward! The goal is to bring your chest down to your leg while keeping your back straight. Push your hips back toward the wall behind you to lower your torso. 4 - Seated Glute Strech (0:32) 3 x 30-60s/leg The difference between this stretch and the Seated Pigeon is that you curl your upper back to lower your head to your leg. 5 - Lying Glute Stretch (0:43) 3 x 30-60s/leg Lying on your back with one leg crossed. Pull the other leg toward your chest and hold. 6 - Pigeon Stretch (0:52) 3 x 30-60s/leg This stretch never fails to open my clients' hips, though many will feel enough of a pull by simply crossing one leg. The goal is to reach forward and lower your torso parallel to the floor. 7 - Glute Bridge with External Rotation (1:00) 3 x 10-12/leg This one is great because you strengthen one leg and stretch the other. Due to a lack of strength or mobility, you might have to rotate with a bent leg before moving onto a straightened one. 8 - Frog Stretch (1:05) 3 x 30-60s The frog stretch is amazing for your inner thigh muscles. Start kneeling with your elbows on the floor and your feet pointing outward. Slide backward and hold. 9 - Crossed-Leg Glute Bridge (1:14) 3 x 30-60s/leg Here is another Glute Bridge variation where you strengthen one leg and stretch the other. You feel the hip opening up at the top, so hold it there and rotate your knee away from your body to increase the pull. 10 - V Stretch (1:23) 3 x 30-60s You can do this stretch with your legs up in the air or against a wall. // Start taking care of your hips now before they turn into stone. Reversing the stiffness becomes much more painful and takes much longer if you let it fester over the years. You'll feel much more relaxed and move smoother once you eliminate all the excess pressure.
1:35

People today walk around with the stiffest hips, and the implications are disastrous. You set yourself up for chronic pain and bad posture for the rest of your life. Take control now before it's too late. These 10 stretches will free your hips from their misery: The best time to do these stretches is before bed, as you unload all the tension accumulated throughout the day and achieve a deeper sleep. 1 - Half Frog Stretch (0:06) 3 x 30-60s/side This one is excellent for your inner thighs and hip flexors. You also stretch your abdominals. 2 - Seated Crossed Leg Reach Forward Stretch (0:14) 3 x 30-60s This stretch also hits the lats that sit right above your hips. Some of you may be unable to reach forward with your legs crossed. The first milestone is to touch the floor with your hands and then slide them forward. 3 - Seated Pigeon Stretch (0:23) 3 x 30-60s/leg Today, one of my clients felt a massive pull just by crossing his leg and pushing down. Forget leaning forward! The goal is to bring your chest down to your leg while keeping your back straight. Push your hips back toward the wall behind you to lower your torso. 4 - Seated Glute Strech (0:32) 3 x 30-60s/leg The difference between this stretch and the Seated Pigeon is that you curl your upper back to lower your head to your leg. 5 - Lying Glute Stretch (0:43) 3 x 30-60s/leg Lying on your back with one leg crossed. Pull the other leg toward your chest and hold. 6 - Pigeon Stretch (0:52) 3 x 30-60s/leg This stretch never fails to open my clients' hips, though many will feel enough of a pull by simply crossing one leg. The goal is to reach forward and lower your torso parallel to the floor. 7 - Glute Bridge with External Rotation (1:00) 3 x 10-12/leg This one is great because you strengthen one leg and stretch the other. Due to a lack of strength or mobility, you might have to rotate with a bent leg before moving onto a straightened one. 8 - Frog Stretch (1:05) 3 x 30-60s The frog stretch is amazing for your inner thigh muscles. Start kneeling with your elbows on the floor and your feet pointing outward. Slide backward and hold. 9 - Crossed-Leg Glute Bridge (1:14) 3 x 30-60s/leg Here is another Glute Bridge variation where you strengthen one leg and stretch the other. You feel the hip opening up at the top, so hold it there and rotate your knee away from your body to increase the pull. 10 - V Stretch (1:23) 3 x 30-60s You can do this stretch with your legs up in the air or against a wall. // Start taking care of your hips now before they turn into stone. Reversing the stiffness becomes much more painful and takes much longer if you let it fester over the years. You'll feel much more relaxed and move smoother once you eliminate all the excess pressure.

Alex Bernier

413,427 Aufrufe • vor 2 Jahren

Hip mobility is essential for healthy and pain-free movement. And it might even predict how long you'll live. What does that look like? According to Dr. Kelly Starrett (Kelly Starrett), you should be able to squat with your hip crease below your knee, stand on one leg and pull the other knee up past 90 degrees, and lower yourself to the floor and stand back up without using your hands or dropping a knee. These are just basic signs that your hips, balance, coordination, and strength are in a pretty good place. Lower sit-and-rise scores have been associated with substantially higher all-cause mortality. This means basic movement capacity tells you a lot. If getting down to the floor and back up feels hard, or you can’t hit a simple squat position, it's probably a sign you’re missing some combination of hip function, strength, balance, or coordination. Kelly outlines these and other essential mobility assessments in the latest episode of the FoundMyFitness podcast. See below for links.
1:28

Hip mobility is essential for healthy and pain-free movement. And it might even predict how long you'll live. What does that look like? According to Dr. Kelly Starrett (Kelly Starrett), you should be able to squat with your hip crease below your knee, stand on one leg and pull the other knee up past 90 degrees, and lower yourself to the floor and stand back up without using your hands or dropping a knee. These are just basic signs that your hips, balance, coordination, and strength are in a pretty good place. Lower sit-and-rise scores have been associated with substantially higher all-cause mortality. This means basic movement capacity tells you a lot. If getting down to the floor and back up feels hard, or you can’t hit a simple squat position, it's probably a sign you’re missing some combination of hip function, strength, balance, or coordination. Kelly outlines these and other essential mobility assessments in the latest episode of the FoundMyFitness podcast. See below for links.

Dr. Rhonda Patrick

87,366 Aufrufe • vor 5 Monaten

This exercise should be mandatory for desk workers: They’re called Ankle Mobs and almost no one is doing them. Sitting can quietly destroy ankle dorsiflexion and inhibits the knee from going past the toe. When an ankle is stiff, it works around it: -Heels lift off the floor when you squat. -Knee caves inward on the way down. -Low back rounds at the bottom. -Arch collapses to steal a few degrees. -Hip works overtime covering for a joint that quit. You feel it in the knee. You feel it in the back. You blame the knee and the back, but the restriction is 12 inches lower. Do this 30 second test: Put your toe about four inches from a wall. Drive your knee straight forward toward the wall. Keep your heel flat on the floor the entire time. If the heel lifts before your knee touches, or the knee drifts inward to reach it, that's your answer. Check both sides. Most people are noticeably worse on one. That's what I'm doing in this video. Foot flat on the platform, knee driving as far past the toes as it will go, heel stays down, then let it come back. 6 reps a side. Slow. You're not stretching a muscle. You're asking a joint to move through a range it forgot it had, under a little load, so the nervous system stops guarding it. Do 30 seconds a day on both ankles and you never know, you might change your life.
0:58

This exercise should be mandatory for desk workers: They’re called Ankle Mobs and almost no one is doing them. Sitting can quietly destroy ankle dorsiflexion and inhibits the knee from going past the toe. When an ankle is stiff, it works around it: -Heels lift off the floor when you squat. -Knee caves inward on the way down. -Low back rounds at the bottom. -Arch collapses to steal a few degrees. -Hip works overtime covering for a joint that quit. You feel it in the knee. You feel it in the back. You blame the knee and the back, but the restriction is 12 inches lower. Do this 30 second test: Put your toe about four inches from a wall. Drive your knee straight forward toward the wall. Keep your heel flat on the floor the entire time. If the heel lifts before your knee touches, or the knee drifts inward to reach it, that's your answer. Check both sides. Most people are noticeably worse on one. That's what I'm doing in this video. Foot flat on the platform, knee driving as far past the toes as it will go, heel stays down, then let it come back. 6 reps a side. Slow. You're not stretching a muscle. You're asking a joint to move through a range it forgot it had, under a little load, so the nervous system stops guarding it. Do 30 seconds a day on both ankles and you never know, you might change your life.

Dan Go

80,216 Aufrufe • vor 2 Monaten

People with weak cores struggle to stabilize their bodies when they walk. Every step you take sends a little punch up your leg into your hip and lower back. Planks with one or more support points removed to expose this weakness. Use these 12 exercises to strengthen your core: 1 - Bird-Dog (0:06) 3 x 10/side Beginners start with this exercise because removing two support points with your knees on the floor is easier. The goal is to straighten the opposing arm and leg. A client wobbled when she removed her two support points today, which humbled her. 2 - Front Plank with Leg Lift, Elbows (0:15) 3 x 10/side The second plank involves lifting one leg at a time. Being on your elbows is easier than your straightened arms, so I'll first have people familiarize themselves with this position. Lift your leg as high as you can without swinging too much. Hold at the top for a few seconds to increase the burn. 3 - Front Plank with Arm/Leg Lift, Elbows (0:20) 3 x 10 The third plank resembles the Bird Dog, except your knees are off the floor. Straighten the opposite arm and leg at the same time, and hold. You might struggle to reach a full lengthening, so do your best and practice. Removing one hand off the floor also strengthens your shoulder blade muscles. 4 - Front Rotation Plank, Elbows (0:28) 3 x 10/side The fourth plank engages different abdominal muscles with the rotation. Your arms should point toward the ceiling, something beginners might initially struggle with. 5 - Push-Up Plank (0:34) 3 x 10 The fifth plank is excellent for building upper body strength at home. You are bound to break a sweat and work your chest and triceps. I've had many clients struggle to do more than one rep. 6 - Spider Plank, Elbows (1:01) 3 x 10/side The sixth plank improves your hip mobility as well. You want to open the leg and bring your knee to hip level while keeping in the air. 7 - Lateral Raise Plank (1:09) 3 x 10-20/side The seventh plank is done in a push-up position with your arms straight. There is now more weight on your arms, making it harder to stabilize when you remove a support point. My client tried this variation and had to regress to the Bird Dog because she couldn't support herself. Work your way up to 20 reps/side for extra posture gains. 8 - Toe Taps, Straight Arms (1:22) 3 x 10/side The eight plank has you lifting one leg toward one side and touching the floor with your toes. The contact is brief - You're tapping, not resting. 9 - Mountain Climbers with Twist (1:29) 3 x 10/side The ninth plank is a twist on the classic mountain climbers exercise. You lift one leg and bring it toward the opposite elbow, then repeat on the other side. Increase the speed to add a cardio component, but ensure you can first go through the full range of motion. 10 - Arm/Leg Lift Plank, Straight Arms (1:42) 3 x 10 The tenth plank is the final evolution of the Bird Dog in this series. Straighten your opposite arm and leg, and hold for a few seconds to increase the burn. You can also hold the lengthened position for an extended period, like 30 to 60 seconds. 11 - Plank Jacks (1:54) 3 x 30-60s The eleventh plank is a variation of the classic Jumping Jack. This dynamic exercise adds a cardio component to your core workout. Shuffle both feet toward the side, then jump back to the starting position, Ensure you keep your hips aligned with your head and shoulders. You want to avoid your lower back crashing below them and potentially hurting yourself. 12 - Knee to Elbow Plank, Straight Arms (2:01) 3 x 10/side This series's twelfth and final plank requires the most stability and mobility. Most people are unable to reach their knee to the elbow. Enjoy practicing this one; you will feel stronger after three full sets. // Planks with one or more support points removed are excellent for building a more stable posture when you move. They can be done anywhere with enough space. Progress through the twelve variations in this series and watch how your core strength improves. Enjoy!
2:15

People with weak cores struggle to stabilize their bodies when they walk. Every step you take sends a little punch up your leg into your hip and lower back. Planks with one or more support points removed to expose this weakness. Use these 12 exercises to strengthen your core: 1 - Bird-Dog (0:06) 3 x 10/side Beginners start with this exercise because removing two support points with your knees on the floor is easier. The goal is to straighten the opposing arm and leg. A client wobbled when she removed her two support points today, which humbled her. 2 - Front Plank with Leg Lift, Elbows (0:15) 3 x 10/side The second plank involves lifting one leg at a time. Being on your elbows is easier than your straightened arms, so I'll first have people familiarize themselves with this position. Lift your leg as high as you can without swinging too much. Hold at the top for a few seconds to increase the burn. 3 - Front Plank with Arm/Leg Lift, Elbows (0:20) 3 x 10 The third plank resembles the Bird Dog, except your knees are off the floor. Straighten the opposite arm and leg at the same time, and hold. You might struggle to reach a full lengthening, so do your best and practice. Removing one hand off the floor also strengthens your shoulder blade muscles. 4 - Front Rotation Plank, Elbows (0:28) 3 x 10/side The fourth plank engages different abdominal muscles with the rotation. Your arms should point toward the ceiling, something beginners might initially struggle with. 5 - Push-Up Plank (0:34) 3 x 10 The fifth plank is excellent for building upper body strength at home. You are bound to break a sweat and work your chest and triceps. I've had many clients struggle to do more than one rep. 6 - Spider Plank, Elbows (1:01) 3 x 10/side The sixth plank improves your hip mobility as well. You want to open the leg and bring your knee to hip level while keeping in the air. 7 - Lateral Raise Plank (1:09) 3 x 10-20/side The seventh plank is done in a push-up position with your arms straight. There is now more weight on your arms, making it harder to stabilize when you remove a support point. My client tried this variation and had to regress to the Bird Dog because she couldn't support herself. Work your way up to 20 reps/side for extra posture gains. 8 - Toe Taps, Straight Arms (1:22) 3 x 10/side The eight plank has you lifting one leg toward one side and touching the floor with your toes. The contact is brief - You're tapping, not resting. 9 - Mountain Climbers with Twist (1:29) 3 x 10/side The ninth plank is a twist on the classic mountain climbers exercise. You lift one leg and bring it toward the opposite elbow, then repeat on the other side. Increase the speed to add a cardio component, but ensure you can first go through the full range of motion. 10 - Arm/Leg Lift Plank, Straight Arms (1:42) 3 x 10 The tenth plank is the final evolution of the Bird Dog in this series. Straighten your opposite arm and leg, and hold for a few seconds to increase the burn. You can also hold the lengthened position for an extended period, like 30 to 60 seconds. 11 - Plank Jacks (1:54) 3 x 30-60s The eleventh plank is a variation of the classic Jumping Jack. This dynamic exercise adds a cardio component to your core workout. Shuffle both feet toward the side, then jump back to the starting position, Ensure you keep your hips aligned with your head and shoulders. You want to avoid your lower back crashing below them and potentially hurting yourself. 12 - Knee to Elbow Plank, Straight Arms (2:01) 3 x 10/side This series's twelfth and final plank requires the most stability and mobility. Most people are unable to reach their knee to the elbow. Enjoy practicing this one; you will feel stronger after three full sets. // Planks with one or more support points removed are excellent for building a more stable posture when you move. They can be done anywhere with enough space. Progress through the twelve variations in this series and watch how your core strength improves. Enjoy!

Alex Bernier

351,097 Aufrufe • vor 2 Jahren

Years of unchecked stress wreak havoc on our bodies and minds. The tension collects in your muscles and turns them rigid. Stretches are powerful tool to reverse the slow destruction. 7 days of stretching to reverse the stiffness and regain your vitality: - ⏱️ 6-12 minutes daily - Best results: One session/day, but you still progress if you take days off in between. Day 1, Lower Body Standing Calf-Ham Stretch (0:06) [ 3 x 30-60s/leg] - Start: Place one heel on an elevated surface, leg bent, leaning forward, grab your toes or as close as possible. - Straighten your leg and hold. Standing Hip Flexor Stretch (0:16.2) [ 3 x30-60s/leg] - Place your foot flat on an elevated surface with a straight back leg. - Lean forward and hold. Butterfly Stretch (0:25.8) [ 3 x 30-60s] - Start: Sit looking ahead while holding both feet flat together. - Push your legs apart with your elbows and lean forward. - Hold at the bottom. Day 2, Upper Body Standing Lat Stretch (0:38.8) [3 x 30-60s/side] - Start: Standing with one hand behind your head. - Lean toward the opposite side as far as possible without moving the legs. - Hold, then repeat on the other side. Kneeling Lat Stretch (1:01.1) [ 3 x 30-60s/side] - Start: Hands and knees on the floor. - Slide one hand as far forward as possible with your palms facing the ceiling. - Hold and repeat on the other side. - Straight arm = greater stretch. Supine Around The World (1:07.1) [ 3 x 10-20 reps] - Start: Lying face down on the floor, arms straight by your sides, palms facing up. - Rotate your arms to have them pointing behind you. - Return to starting position. - Repeat 10-20x Day 3, Lower Body Lying Crossed-Leg Stretch (1:19.1) [ 3 x 30-60s/side] - Start: Lying on your back with one foot on the opposite knee. - Grab the uncrossed leg below the knee and pull it toward you. - Hold this position. Seated Straight Leg Calf Stretch (1:28.9) [ 3 x 30-60s/side] - Start: Sitting on the floor with both legs straight ahead. - Bend one knee to have that foot flat on the floor. - Reach forward to grab your toes, or get as close as possible to them. - Hold. Side-Lying Adductor Stretch (1:38.6) [ 3 x 30-60s/side] - Start: Lying on your side, supported by one arm. - One leg is flat on its side. - Cross the other in front of it and hold the position. Day 4, Upper Body Standing Crossed-Arm Stretch (1:51.7) [3 x 30-60s/side] - Start: Standing with one arm across your torso at shoulder level. - Use your other hand to pull your elbow toward it as much as possible. - Hold this position, then repeat on the other side. Standing Vertical Extension Stretch (2:01) [3 x 30-60s] - Start: Standing, both arms up, hands on top of each with your palms facing the ceiling. - Reach as high as you can while keeping your hands together, and hold. Behind the Back Claps (2:07.4) [3 x 10-20 reps] - Start: Arms behind your back, palms facing each other. - Clap your hands behind your back, or as close as possible as you can get them. - Repeat 10-20x Day 5, Lower Body Kneeling Hip Flexor Stretch (2:13.3) [3 x 30-60s/side] - Start: One leg bent in front of you with the foot flat, and the other knee is on the floor behind you. - Hold the position. It may be enough to stretch if you are stiff. - Lean forward to increase the stretch. Lying Hamstring Stretch (2:22) [3 x 30-60s/side] - Start: Lying on your back with one leg bent and the other flat. - Grab your leg underneath your knee with both hands. - Straighten your leg and pull it toward you, then hold. Lying Side Stretch (2:31.7) [ 3 x 30-60s/side] - Lying on your back, both legs straight. - Lift one leg and cross it over the other, bent. - Hold and repeat with the other leg. Day 6, Upper Body Kneeling Ab Stretch (3:02.9) [ 3 x 30-60s] - Start: Kneeling with the bottom of your toes flat on the floor. - Lean back while keeping your torso straight and hold. Seated Ab Stretch (3:12.3) [ 3 x 30-60s] - Start: Sitting on the floor, legs bent in front of you with your feet flat, leaning forward with your hands grabbing your knees. - Pull your torso as far back as possible while holding onto your knees. Standing Wrist Extensor Stretch (3:19) [ 3 x 30-60s] - Standing with the back of both hands against each other, fingers pointing down. - Lift both hands while keeping them together as high as you can go. - Hold at the top. Day 7, Lower Body Side-Lying Quad Stretch (3:32.1) [ 3 x 30-60s/side] - Start: Lying on your side. One leg over the other. Head supported by your other hands. - Grab your top ankle and pull it toward your glutes. - Hold. Knee-to-Chest Stretch (3:42.1) [ 3 x 30-60s] - Start: Lying flat on your back. - Use both hands to pull one knee toward you while lifting your head off the floor. - Hold this position. Side Lean Adductor Stretch (3:52.1) [ 3 x 30-60s] - Start: Standing, wide legs. - Lean toward one side to straighten the opposite leg and align your hip with your knee. - Hold while keeping your torso straight. // Follow this routine to conquer your overactive mind and improve your posture.
4:04

Years of unchecked stress wreak havoc on our bodies and minds. The tension collects in your muscles and turns them rigid. Stretches are powerful tool to reverse the slow destruction. 7 days of stretching to reverse the stiffness and regain your vitality: - ⏱️ 6-12 minutes daily - Best results: One session/day, but you still progress if you take days off in between. Day 1, Lower Body Standing Calf-Ham Stretch (0:06) [ 3 x 30-60s/leg] - Start: Place one heel on an elevated surface, leg bent, leaning forward, grab your toes or as close as possible. - Straighten your leg and hold. Standing Hip Flexor Stretch (0:16.2) [ 3 x30-60s/leg] - Place your foot flat on an elevated surface with a straight back leg. - Lean forward and hold. Butterfly Stretch (0:25.8) [ 3 x 30-60s] - Start: Sit looking ahead while holding both feet flat together. - Push your legs apart with your elbows and lean forward. - Hold at the bottom. Day 2, Upper Body Standing Lat Stretch (0:38.8) [3 x 30-60s/side] - Start: Standing with one hand behind your head. - Lean toward the opposite side as far as possible without moving the legs. - Hold, then repeat on the other side. Kneeling Lat Stretch (1:01.1) [ 3 x 30-60s/side] - Start: Hands and knees on the floor. - Slide one hand as far forward as possible with your palms facing the ceiling. - Hold and repeat on the other side. - Straight arm = greater stretch. Supine Around The World (1:07.1) [ 3 x 10-20 reps] - Start: Lying face down on the floor, arms straight by your sides, palms facing up. - Rotate your arms to have them pointing behind you. - Return to starting position. - Repeat 10-20x Day 3, Lower Body Lying Crossed-Leg Stretch (1:19.1) [ 3 x 30-60s/side] - Start: Lying on your back with one foot on the opposite knee. - Grab the uncrossed leg below the knee and pull it toward you. - Hold this position. Seated Straight Leg Calf Stretch (1:28.9) [ 3 x 30-60s/side] - Start: Sitting on the floor with both legs straight ahead. - Bend one knee to have that foot flat on the floor. - Reach forward to grab your toes, or get as close as possible to them. - Hold. Side-Lying Adductor Stretch (1:38.6) [ 3 x 30-60s/side] - Start: Lying on your side, supported by one arm. - One leg is flat on its side. - Cross the other in front of it and hold the position. Day 4, Upper Body Standing Crossed-Arm Stretch (1:51.7) [3 x 30-60s/side] - Start: Standing with one arm across your torso at shoulder level. - Use your other hand to pull your elbow toward it as much as possible. - Hold this position, then repeat on the other side. Standing Vertical Extension Stretch (2:01) [3 x 30-60s] - Start: Standing, both arms up, hands on top of each with your palms facing the ceiling. - Reach as high as you can while keeping your hands together, and hold. Behind the Back Claps (2:07.4) [3 x 10-20 reps] - Start: Arms behind your back, palms facing each other. - Clap your hands behind your back, or as close as possible as you can get them. - Repeat 10-20x Day 5, Lower Body Kneeling Hip Flexor Stretch (2:13.3) [3 x 30-60s/side] - Start: One leg bent in front of you with the foot flat, and the other knee is on the floor behind you. - Hold the position. It may be enough to stretch if you are stiff. - Lean forward to increase the stretch. Lying Hamstring Stretch (2:22) [3 x 30-60s/side] - Start: Lying on your back with one leg bent and the other flat. - Grab your leg underneath your knee with both hands. - Straighten your leg and pull it toward you, then hold. Lying Side Stretch (2:31.7) [ 3 x 30-60s/side] - Lying on your back, both legs straight. - Lift one leg and cross it over the other, bent. - Hold and repeat with the other leg. Day 6, Upper Body Kneeling Ab Stretch (3:02.9) [ 3 x 30-60s] - Start: Kneeling with the bottom of your toes flat on the floor. - Lean back while keeping your torso straight and hold. Seated Ab Stretch (3:12.3) [ 3 x 30-60s] - Start: Sitting on the floor, legs bent in front of you with your feet flat, leaning forward with your hands grabbing your knees. - Pull your torso as far back as possible while holding onto your knees. Standing Wrist Extensor Stretch (3:19) [ 3 x 30-60s] - Standing with the back of both hands against each other, fingers pointing down. - Lift both hands while keeping them together as high as you can go. - Hold at the top. Day 7, Lower Body Side-Lying Quad Stretch (3:32.1) [ 3 x 30-60s/side] - Start: Lying on your side. One leg over the other. Head supported by your other hands. - Grab your top ankle and pull it toward your glutes. - Hold. Knee-to-Chest Stretch (3:42.1) [ 3 x 30-60s] - Start: Lying flat on your back. - Use both hands to pull one knee toward you while lifting your head off the floor. - Hold this position. Side Lean Adductor Stretch (3:52.1) [ 3 x 30-60s] - Start: Standing, wide legs. - Lean toward one side to straighten the opposite leg and align your hip with your knee. - Hold while keeping your torso straight. // Follow this routine to conquer your overactive mind and improve your posture.

Alex Bernier

345,922 Aufrufe • vor 3 Jahren

Your spine isn’t a broomstick — stop moving like it is. Your rib cage and your hips are supposed to move independently. When they don’t, your body finds rotation somewhere it shouldn’t — usually your lower back or your knees. Think about what real movement actually demands. A golf swing. Reaching into the backseat for your bag. Throwing a ball with your kid. Turning to check your blind spot. Every one of those is your rib cage rotating over a stable pelvis — or it should be. But sit long enough, move little enough, and those two segments start behaving like one fused block. Now every twist has to come from the joints above and below — the lumbar spine and the hips — that were never built to be your primary rotators. That’s where the aches start. That’s where the “I just bent over and tweaked it” injuries come from. The fix isn’t more crunches. Crunches teach your trunk to brace as one rigid unit — the exact opposite of what you want. You want your obliques and thoracic spine learning to dissociate: ribs going one way, hips staying put. Restore that gap and everything upstream changes. More power in your swing. More control in your stride. And a spine that rotates the way it was designed to instead of grinding where it shouldn’t. You don’t have a core. You have a corset. Time to unlace it. Pick 3 videos a week. Run them for 7 straight days. Watch your body become more durable. #T4Method #diy #LongevityTraining #MovementMatters #healthiswealth
0:56

Your spine isn’t a broomstick — stop moving like it is. Your rib cage and your hips are supposed to move independently. When they don’t, your body finds rotation somewhere it shouldn’t — usually your lower back or your knees. Think about what real movement actually demands. A golf swing. Reaching into the backseat for your bag. Throwing a ball with your kid. Turning to check your blind spot. Every one of those is your rib cage rotating over a stable pelvis — or it should be. But sit long enough, move little enough, and those two segments start behaving like one fused block. Now every twist has to come from the joints above and below — the lumbar spine and the hips — that were never built to be your primary rotators. That’s where the aches start. That’s where the “I just bent over and tweaked it” injuries come from. The fix isn’t more crunches. Crunches teach your trunk to brace as one rigid unit — the exact opposite of what you want. You want your obliques and thoracic spine learning to dissociate: ribs going one way, hips staying put. Restore that gap and everything upstream changes. More power in your swing. More control in your stride. And a spine that rotates the way it was designed to instead of grinding where it shouldn’t. You don’t have a core. You have a corset. Time to unlace it. Pick 3 videos a week. Run them for 7 straight days. Watch your body become more durable. #T4Method #diy #LongevityTraining #MovementMatters #healthiswealth

Tan Nguyen

26,871 Aufrufe • vor 4 Monaten

These quick workouts are for people who want to improve their postures. The exercises target the weakened foundations pulling your body out of alignment. The sessions are short yet effective. Use the workouts to raise yourself to the next level before the new year starts. Instructions: - Do the exercises as a circuit, or one at a time if you find the circuit format too challenging. - Repeat the circuit or each exercise 3 to 4 times. - The sessions are light enough that you can done daily. Follow the sequence from Day 1 to Day 7 in order. - Ideally done at the start of your day or at the end. Day 1: Kneeling T-Spine Stretch (0:06) [ 10 reps/side ] - Start: Kneeling, one hand on the floor. - Slide your straight arm under your torso. - Reach as far forward as possible. - Keep your hips squared throughout the motion. Kneeling T-Spine Rotation (0:12) [10 reps/side] - Start: Kneeling, one hand on the floor, the other behind your head. - Rotate inward to point your elbow toward the floor. - Rotate outward to point your elbow toward the ceiling. - You may not have the mobility to go all the way up. Stop when you reach your max, and do not force it. Supine Around The World (0:18) [10-20 reps/side] - Start: Lying on your back, arms by your sides, palms toward the ceiling. - Rotate your arms back to have your hands pointing behind you. Day 2 Side-Lying Quad Stretch (0:27) [30-60 seconds/leg] - Start: Lying on your side, legs stacked. - Grab your ankle and pull your foot toward you. - Use a towel or elastic band if you cannot reach your ankle. Hip Bridge, Feet on Bench (0:37) [10 reps with a 3s hold at the top of each rep] - Start: Lying on your back, feet on an elevated surface like a bench, couch, or chair. - Lift your hips off the floor to align your upper and lower bodies. - Adapt: If you cannot lift all the way, do the same exercise with your feet on the floor. - Adapt: If this variation is too easy, do one leg at a time. Dynamic Hip Extension Plank (0:49) [ 10-20 reps/leg] - Start: Push-up position. - Lift one leg as high as possible, keeping it straight. - Alternate legs. - Adapt: Rest on your forearms if you struggle to hold the push-up position. Day 3 Sky Reach (1:04) [10 reps/side] - Start: Deep Squat position - Rotate one arm to have your hand pointing toward the ceiling or as close as you can reach. - Do not force the range of motion if you block before that. - Alternate arms. - Adapt: Kneeling variation. Side-Lying External Rotation (1:21) [10 reps/arm] - Start: Lying on your side, one hand supports your head, and the other holds a dumbbell or any weighted object if you lack equipment. - Rotate the weight directly above your body while keeping your arm locked to your torso. Bent-Over Reverse Flys (1:28) [20 reps] Start: Bend forward, arms hanging down. Ensure your back is straight and your hips are held high. Lift your arms to shoulder level and keep them straight. Adapt: Add weights if bodyweight is too easy. Day 4 Deep Squat (1:36) [10 reps] - Start: Feet slightly wider than hips apart. Inhale first, then hold it in. - Lead the motion by sliding your knees forward and letting your hips naturally fold. - Go as low as your body allows, then push back up. - Exhale on the way up. - Adapt: Hold onto something stable to help you go lower. Hip Thrust (1:44) [10 reps with a 3s hold at the top of each rep] - Start: Both feet on the ground, shoulders on the edge of a bench or couch, hips down. - Lift your hips to align your lower and upper bodies, and hold. Side Bridge (1:57) [10 reps/side] - Start: Side Plank position, legs stacked. - Lift your hips off the floor and hold when you reach the top. - Ensure your head stays aligned with your shoulders and hips. Avoid bending it forward to make the motion easier. - Adapt: Bend the lower leg. Day 5 Wall Slides (2:23) [10 reps] - Start: Stand in front of a wall with your forearms and hands flat behind you. - Be as close as you can to the wall, but you can take a few steps forward if you lack the mobility to keep your arms flat. - Straighten your arms while keeping them flat against the wall. Y-Raises (2:29) [10 reps with a 3s hold at the top] - Start: Lying on your stomach, arms in a Y position, thumbs toward the ceiling. - Lift your thumbs toward the ceiling and hold. - Lower back to the floor. T-Raises (2:41) [10 reps with a 3-second hold at the top] - Start: Lying on your stomach, arms in a T position, thumbs toward the ceiling. - Lift your arms toward the ceiling and hold. - Lower back to the floor. Day 6 Seated Toe Pointing (2:56) [10 reps] - Start: Sitting on the floor with your legs ahead of you, feet together. - Point your toes forward. - Point them toward you. Seated Ankle Rotations (3:02) [10 reps] - Start: Sitting on the floor with your legs ahead of you, feet apart. - Rotate your feet like a windshield wiper, going as deep as possible on either side. Reverse Plank (3:09) [Hold for 30-60 seconds] - Start: Ball of the feet on a step, heels hanging. You may hold on to a ramp or wall for added support. - Lower your heels as low as possible and hold at the bottom. - Lift your heels as high as possible. Day 7 Unilateral Chest Stretch (3:21) [30-60 seconds/arm] - Start: Place your hand flat against the wall at shoulder level. - Rotate your body in the opposite direction and hold. - Placing your hand higher than shoulder level increases the stretch. Cat-Cow Stretch (3:31) [10 reps] - Start: Hands and knees on the floor. - Round your lower back like a cat (pulling it toward the ceiling) and hold. - Push it down as much as possible and hold. Wide Leg Adductor Stretch (3:38) [30-60 seconds] - Start: Sit on the floor with your legs as wide as possible, hands right in front of you. - Hold the position. // Start your New Year's resolutions with these quick posture workouts. You'll build up the foundations needed to withstand 2024 and crush your goals. Have an excellent weekend!
3:50

These quick workouts are for people who want to improve their postures. The exercises target the weakened foundations pulling your body out of alignment. The sessions are short yet effective. Use the workouts to raise yourself to the next level before the new year starts. Instructions: - Do the exercises as a circuit, or one at a time if you find the circuit format too challenging. - Repeat the circuit or each exercise 3 to 4 times. - The sessions are light enough that you can done daily. Follow the sequence from Day 1 to Day 7 in order. - Ideally done at the start of your day or at the end. Day 1: Kneeling T-Spine Stretch (0:06) [ 10 reps/side ] - Start: Kneeling, one hand on the floor. - Slide your straight arm under your torso. - Reach as far forward as possible. - Keep your hips squared throughout the motion. Kneeling T-Spine Rotation (0:12) [10 reps/side] - Start: Kneeling, one hand on the floor, the other behind your head. - Rotate inward to point your elbow toward the floor. - Rotate outward to point your elbow toward the ceiling. - You may not have the mobility to go all the way up. Stop when you reach your max, and do not force it. Supine Around The World (0:18) [10-20 reps/side] - Start: Lying on your back, arms by your sides, palms toward the ceiling. - Rotate your arms back to have your hands pointing behind you. Day 2 Side-Lying Quad Stretch (0:27) [30-60 seconds/leg] - Start: Lying on your side, legs stacked. - Grab your ankle and pull your foot toward you. - Use a towel or elastic band if you cannot reach your ankle. Hip Bridge, Feet on Bench (0:37) [10 reps with a 3s hold at the top of each rep] - Start: Lying on your back, feet on an elevated surface like a bench, couch, or chair. - Lift your hips off the floor to align your upper and lower bodies. - Adapt: If you cannot lift all the way, do the same exercise with your feet on the floor. - Adapt: If this variation is too easy, do one leg at a time. Dynamic Hip Extension Plank (0:49) [ 10-20 reps/leg] - Start: Push-up position. - Lift one leg as high as possible, keeping it straight. - Alternate legs. - Adapt: Rest on your forearms if you struggle to hold the push-up position. Day 3 Sky Reach (1:04) [10 reps/side] - Start: Deep Squat position - Rotate one arm to have your hand pointing toward the ceiling or as close as you can reach. - Do not force the range of motion if you block before that. - Alternate arms. - Adapt: Kneeling variation. Side-Lying External Rotation (1:21) [10 reps/arm] - Start: Lying on your side, one hand supports your head, and the other holds a dumbbell or any weighted object if you lack equipment. - Rotate the weight directly above your body while keeping your arm locked to your torso. Bent-Over Reverse Flys (1:28) [20 reps] Start: Bend forward, arms hanging down. Ensure your back is straight and your hips are held high. Lift your arms to shoulder level and keep them straight. Adapt: Add weights if bodyweight is too easy. Day 4 Deep Squat (1:36) [10 reps] - Start: Feet slightly wider than hips apart. Inhale first, then hold it in. - Lead the motion by sliding your knees forward and letting your hips naturally fold. - Go as low as your body allows, then push back up. - Exhale on the way up. - Adapt: Hold onto something stable to help you go lower. Hip Thrust (1:44) [10 reps with a 3s hold at the top of each rep] - Start: Both feet on the ground, shoulders on the edge of a bench or couch, hips down. - Lift your hips to align your lower and upper bodies, and hold. Side Bridge (1:57) [10 reps/side] - Start: Side Plank position, legs stacked. - Lift your hips off the floor and hold when you reach the top. - Ensure your head stays aligned with your shoulders and hips. Avoid bending it forward to make the motion easier. - Adapt: Bend the lower leg. Day 5 Wall Slides (2:23) [10 reps] - Start: Stand in front of a wall with your forearms and hands flat behind you. - Be as close as you can to the wall, but you can take a few steps forward if you lack the mobility to keep your arms flat. - Straighten your arms while keeping them flat against the wall. Y-Raises (2:29) [10 reps with a 3s hold at the top] - Start: Lying on your stomach, arms in a Y position, thumbs toward the ceiling. - Lift your thumbs toward the ceiling and hold. - Lower back to the floor. T-Raises (2:41) [10 reps with a 3-second hold at the top] - Start: Lying on your stomach, arms in a T position, thumbs toward the ceiling. - Lift your arms toward the ceiling and hold. - Lower back to the floor. Day 6 Seated Toe Pointing (2:56) [10 reps] - Start: Sitting on the floor with your legs ahead of you, feet together. - Point your toes forward. - Point them toward you. Seated Ankle Rotations (3:02) [10 reps] - Start: Sitting on the floor with your legs ahead of you, feet apart. - Rotate your feet like a windshield wiper, going as deep as possible on either side. Reverse Plank (3:09) [Hold for 30-60 seconds] - Start: Ball of the feet on a step, heels hanging. You may hold on to a ramp or wall for added support. - Lower your heels as low as possible and hold at the bottom. - Lift your heels as high as possible. Day 7 Unilateral Chest Stretch (3:21) [30-60 seconds/arm] - Start: Place your hand flat against the wall at shoulder level. - Rotate your body in the opposite direction and hold. - Placing your hand higher than shoulder level increases the stretch. Cat-Cow Stretch (3:31) [10 reps] - Start: Hands and knees on the floor. - Round your lower back like a cat (pulling it toward the ceiling) and hold. - Push it down as much as possible and hold. Wide Leg Adductor Stretch (3:38) [30-60 seconds] - Start: Sit on the floor with your legs as wide as possible, hands right in front of you. - Hold the position. // Start your New Year's resolutions with these quick posture workouts. You'll build up the foundations needed to withstand 2024 and crush your goals. Have an excellent weekend!

Alex Bernier

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