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Archive for September, 2017

This 4-Move Dumbbell Circuit is the Best Way to Start Strength Training

This 4-Move Dumbbell Circuit is the Best Way to Start Strength Training

Follow along once with us, then repeat it as many times as you want.
Source: This 4-Move Dumbbell Circuit is the Best Way to Start Strength Training

September 18, 20170 commentsRead More
Why Carrie Underwood Went from Working Out 6 Days a Week to Just 1 or 2: 'That Just Kind of Has to Be Okay'

Why Carrie Underwood Went from Working Out 6 Days a Week to Just 1 or 2: 'That Just Kind of Has to Be Okay'

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This article originally appeared on People.com.


Only made it to the gym twice this week? Then you and Carrie Underwood have something in common.


Though the superstar singer is known for her sculpted legs, she admitted Thursday that she isn’t working out as much as she used to.


“I used to work out six days a week,” Underwood, 34, told E!. “But now that’s a little rare, sometimes it’s one or two times a week and that just kind of has to be okay. And it is okay because whatever I’m doing that’s keeping me out of the gym is important.”




And the Nashville crooner certainly has plenty on her plate. Along with her music, Underwood has her Calia by Carrie Underwood activewear line and a busy life with her husband Mike Fisher, who just retired from the NHL after making it to the Stanley Cup Finals, and their 2-year-old son Isaiah.




Underwood says she makes family time a priority over the gym, but when she does get in a workout, it often becomes a family affair — especially when Isaiah crashes her workouts.


“He probably will, 90% of the time, wander into my workout session,” she said. “But it’s nice to be able to stop and give him a kiss.”




Fisher will join in too, but even the former professional athlete can’t keep up with Underwood.


“Mainly, when we work out together, we’re just working out in the same space,” she said. “But I will say, the other day I was doing the ab wheel … and later on that day, Mike said something like, ‘I’m not ready for the ab wheel yet.’ ”


And along with her ab routine, Underwood will do sprints and lunges in her hilly neighborhood.


“I do a lot of squats, I do a lot of lunges, I do a lot of curtsy lunges, I do a lot of goblet squats, I use the leg press machine,” she said.


Source: Why Carrie Underwood Went from Working Out 6 Days a Week to Just 1 or 2: ‘That Just Kind of Has to Be Okay’

30-Minute Barre Workout to Tone Up Your Thighs

30-Minute Barre Workout to Tone Up Your Thighs

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This article originally appeared on DailyBurn.com.


A leaner, more toned physique isn’t the only incentive for building stronger thighs. Strengthening your muscles in front (quadriceps), back (hamstrings) and in between (adductors) is key to walking and running with ease, and jumping and squatting with power. Rock solid thighs will also provide a solid foundation for movement in any plane — for everyday and athletic feats.


But if you’re tired of standard squats and lunges, stepping up to the barre can help give your lower half the TLC it needs. Becca Pace, lead trainer for Daily Burn’s Barre Harmony program, says, “Barre workouts allow the smaller muscle groups [like the inner thighs] to fire up and engage.” Barre’s signature lengthening and strengthening pulses and pliés target the thighs like no other. And we’re combining six of Pace’s favorites into one muscle-torching thigh workout. If your legs start to shake, that means your thighs are really working.


RELATED: Barre Harmony: Total-Body Barre Workout You Can Do at Home


6 Barre Exercises for a 30-Minute Thigh Workout


Using a chair that’s about hip height, do 10-15 reps of each of the six moves below. Repeat for two to three rounds. “Higher reps of more intricate exercises tests muscle endurance and builds strength and flexibility without putting pressure on the joints,” Pace explains.



Photo: Ryan Kelly / Barre Harmony


1. Second Position Plié with Relevé


For this classic barre move, Pace says when you’re bending your knees in plié, press the outer edge of your feet down and pull your knees back to prevent them from falling in.


How to: Stand behind a chair with your feet in second position (feet slightly wider than hips-width with your toes turned out at 45 degrees), hands resting lightly on top of the chair. Roll your shoulders back and tilt your pelvis forward so your hips are in a neutral position (a). Sit into a grand plié squat with your hips in line with your knees, and then lift your heels off the ground in relevé (b). Squeezing your glutes, bring your heels back down to the ground and do a demi-plié before standing back up (c). This is one rep.



Photo: Ryan Kelly / Barre Harmony


2. Reverse Lunge to Passé Combo


This lunge combo tests your hip mobility and balance. “When you’re going to passé, press firmly on your front foot and push off the ball of the back foot to bring your toes to the inner knee of the front leg,” she says.


How to: Stand parallel to a chair on your right side with your feet in first position (heels together and toes turned out to 45 degrees) (a). Take a step back with your left foot and sink into a reverse lunge. Then, bring your left foot back to first position (b). With your left foot pointed, tap it to your left side and then come up to relevé on both feet. Lift your left knee bent out to the side, and with your left toes pointed, touch your right knee in a passé position (c). This is one rep. Do 10-15 reps before switching sides.



Photo: Ryan Kelly / Barre Harmony


3. Curtsy Lunge Pulse


Be sure to evenly distribute weight in each foot when you’re in a curtsy lunge. “Aim both hips forward like headlights and wrap inner thighs toward one another, like magnets,” Pace says.


How to: Stand behind a chair with your feet hip-width apart, hands lightly resting on top of the chair (a). Step your left foot behind you to your right side and lower your body into a demi-plié (half-squat) (b). Lift your arms up overhead in third position and pulse your legs for 10-15 reps before switching sides (c).


RELATED: Barre Basics: A Beginner’s Guide to Barre Workouts



Photo: Ryan Kelly / Barre Harmony


4. Tuck in Demi-Plié with Relevé


Imagine leaning your back against a wall when you’re positioning your body for this move. Your back should remain in neutral throughout the entire movement. Pace says to pull your belly button up toward your ribs to activate your core.


How to: Stand behind a chair with your feet hip-width apart. Place a rolled up towel between your thighs, just above your knees, and squeeze them together tightly (a). Engaging your abs, tilt your pelvis slightly forward with your tailbone pointed down. Bring your heels up up to relevé (b). Squeezing your thighs and glutes, demi-plié up and down for 10-15 reps before lowering your feet back down to the ground (c).



Photo: Ryan Kelly / Barre Harmony


5. Inner Thigh Lift


As you lift your bottom leg, be sure not to shift your hips forward or back, and keep your core activated as you lower it back down, Pace says.


How to: Lie on your right side on a mat with your left leg stacked over your right leg. Cross your left leg over your right, planting your left foot firmly on the floor on your side and lying your head down on your right arm (a). Keeping your right foot pointed, lift your right leg off the ground and then bring it back down. This is one rep. You should start to feel the burn in your right inner thigh (b). Do 10-15 reps before switching sides (c).


RELATED: 5 Butt-Sculpting Exercises from Barre Harmony



Photo: Ryan Kelly / Barre Harmony


6. Rainbow


While this exercise is meant to work your thighs, your obliques will get some lovin’, too, in order to keep your hips square. “Try to avoid the hips lifting and dipping, but instead, continue to point them down,” Pace says.


How to: Get in a tabletop position with your hands right under your shoulders and knees under your hips. Bring your right leg out to the side with your knee straight (a). Keeping your hips square and engaging your abs, sweep your right leg up and over to the left side, so you create a rainbow with your leg. Bring your right leg back to the starting position. This is one rep (b). Do 10-15 reps and then switch sides.


Note to reader: The content in this article relates to the core service offered by Daily Burn. In the interest of editorial disclosure and integrity, the reader should know that this site is owned and operated by Daily Burn.


Source: 30-Minute Barre Workout to Tone Up Your Thighs

September 15, 20170 commentsRead More
This Look-Better-Naked Workout From Tracy Anderson Will Give You Serious Body Confidence

This Look-Better-Naked Workout From Tracy Anderson Will Give You Serious Body Confidence

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The key to feeling amazing without a stitch on? Being comfortable in your frame. This slimming series does just that, upping your mind-body connection, getting you moving more dynamically, and fostering self-confidence (like all exercise!). Do 30 reps of each move in the series on one side, then repeat the sequence on the other side. Don’t forget your 30 to 60 minutes of cardio six times a week.


Tracy’s wearing: Aqua Classic Strappy Bralette ($18; bloomingdales.com), Ultracor leopard-print leggings ($185; bandier.com for similar), Nike Air Max Thea SE Metallic sneakers ($115; bloomingdales.com for similar).




1. Step Coupé to Single-Leg Plank


Stand with right leg slightly in front of left. Bend knees, reaching left palm to floor, right hand resting on hip. Lift left foot, rotating leg slightly so inner lower leg is tucked behind right leg ( A). Step left foot back, followed by right, to come into a plank ( B). Lift right leg, opening it out on a diagonal ( C). Step feet back in and rise to return to “A.”




2. Wide Stretch to Jazz Split


Start in a standing straddle; lower torso, placing left forearm and right hand on floor (A). Keeping left forearm on floor, bend left knee to kneeling, coming onto left hip as you extend right leg straight out (B). Continue rolling over, carrying right leg to other side until right toes are touching floor. Place right hand down and lift hips, coming onto left toes as you extend left arm up (C). Sit down and roll back to start; repeat.




3. Sit Back Lift Extend


Start seated with knees bent and feet flat on floor. Bend right leg in front of you and left leg behind you. Walk hands forward and lower down, coming onto right forearm and left palm (A). Pressing into right forearm and left palm, lift up onto right knee as you extend and lift left leg out to the side; raise left arm straight up (B). Lower back to “A” and repeat.




4. Kneeling Swing-Around Arabesque


Start kneeling; lift left knee up so left leg forms the top part of a triangle, with left hand on waist and right arm extended on a diagonal toward knee (A). Lower to left knee, placing right forearm and left hand on floor as you extend right leg up and back (B). Return right knee to floor, then lift left knee to return to “A.”




5. Crossed Split Side Plank and Lift


Start in a plank with legs wide; swing left leg counterclockwise, rotating torso as you lift left arm up (A). Rotate back to wide plank and come down to left knee as you sweep right leg up so inner thigh is parallel to floor (B). Return to start and repeat.


 


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Source: This Look-Better-Naked Workout From Tracy Anderson Will Give You Serious Body Confidence

This Is the Secret to Robin Wright’s Super-Toned Arms

This Is the Secret to Robin Wright’s Super-Toned Arms

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Whether she’s General Antiope in Wonder Woman, Claire Underwood in House of Cards, or Lt. Joshi in this month’s Blade Runner 2049, one thing remains true about Robin Wright, 51—her arms are freaking amazing! According to Rockin’ Model Workout creator Grace Lazenby, who has taught Wright in the past, one way to sculpt OMG arms is with Pilates Rowing. “You’re engaging your chest, core, back, triceps, and biceps,” says Lazenby. Do it three times a week to begin seeing results in two weeks.




Sit on your sit bones, glutes and core engaged, with legs and arms outstretched and a 2- to 3-pound weight in each hand (A). Extend and reach forward while rounding spine down; push and lengthen arms forward as though rowing, reaching weights toward toes (B). Exhale and lift from core up to a straight back, extending arms straight up (C). Lower arms to return to start. Repeat for 12 to 15 reps. Perform entire sequence 2 or 3 times.


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Source: This Is the Secret to Robin Wright’s Super-Toned Arms

September 14, 20170 commentsRead More