Here For Fitness Blog

Welcome to the Here For Fitness site Blog

JOINT MOBILITY

​Stretching and strength training are good for your muscles and cardiovascular exercise is good for your heart, but what about your joints? Joints, along with bones, muscles, tendons, ligaments and cartilage, form the musculoskeletal system that allows us to walk, run, jump and move in whatever way we want. And joints rely on movement to keep them functioning properly. Unlike muscles, joints have no direct blood supply. "If there's no motion in the joint it will degenerate -- that's a law,"  Joints rely on synovial fluid to "wash" away waste products that build up and compromise the integ...
Continue reading
155 Hits

Yoga

​"I love the lunge for getting the hip into extension, because our hips are in a partially flexed position from doing a lot of sitting," says yoga teacher Sadie Chanlett-Avery. Lunges stretch the hip flexors on the front of the upper thigh and pelvis as well as strengthen the legs and back muscles. Reaching your arms up overhead adds a level of challenge and builds shoulder strength. HOW TO DO IT: From downward dog, step the right foot forward in between your hands. Make sure your right knee is directly over your right ankle to protect the knee joint. Come onto the ball of the back foot and br...
Continue reading
159 Hits

Yoga

​Twists are an excellent way to rejuvenate your body and realign your spine, especially when you've been sitting in front of your computer all day. "In a seated twist, your hips are anchored, so you have less chance of rotation in the hips, says yoga teacher Tracy Sharp. That keeps the twist in the thoracic spine and above for the greatest benefit. HOW TO DO IT: Sit on your mat with your legs extended in front of you. Bend your right knee and place your right foot on the mat about a few inches from your left leg on the outside of your left knee. Bring your right palm to the mat just behind you...
Continue reading
146 Hits

Yoga

​"Forward bends are a great counter to hunching over computers all day," says in-house yoga teacher at Clif Bar Sadie Chanlett-Avery. And they're great for when you don't have a mat or a lot of space. Calming to the nervous system, forward bends also stretch out the spine, glutes and hamstrings and strengthen the quadriceps and knees. HOW TO DO IT: Stand with your feet hip-distance apart. Fold forward at the hips, only going as far as your hamstrings allow. Keep your knees bent just a little and rest your stomach on your thighs. Advanced practitioners can straighten the legs. Chanlett-Avery re...
Continue reading
154 Hits

Yoga

​Plank pose is one of the best ways to build core strength as well as strength and stability in the wrists, arms, shoulders and quadriceps. HOW TO DO IT: Start in downward dog. Roll forward onto the balls of your feet and lower your hips so that your shoulders come directly over your wrists and your hips are in line with the top of your head and shoulders. Keep your abdominal muscles contracted and your leg muscles engaged. Beginners can modify the pose by lowering their knees to the ground while keeping a straight, solid line through the knees, hips and head.
171 Hits

Yoga

People spend a lot of time sitting with their hips at 90 degrees. "Over time, this can create a host of problems, including limited mobility in your joints," says yoga teacher Tracy Sharp. "[Garland pose] helps open the hips and inner thighs and lengthen out the spine. It helps you keep your pelvic and hip joints healthy." HOW TO DO IT: Start with your feet wider than hip-width apart and turn your toes out slightly. Keep your gaze forward and your spine straight as you push your hips back and lower down as if into a chair. The goal is to bring the hips as low as you can without rounding t...
Continue reading
162 Hits

Yoga

​A foundational pose in many styles of yoga, down dog is the whole package. "It helps strengthen the shoulders, arms and legs; it lengthens out the spine and helps relieve pain in the upper, middle and low back," says Atlanta-based yoga teacher Tracy Sharp. It's also a gentle inversion, which reverses the flow of blood in the body, benefiting the circulatory and lymphatic systems and fighting the effects of gravity on the body. HOW TO DO IT: Starting from a tabletop position with your shoulders directly over your wrists and your hips over your knees, curl your toes under and lift your hips sky...
Continue reading
160 Hits

Hardest Abs Exercises

​You probably won't be able to pull off a triple flip, the iron cross or all those pommel horse spin moves anytime soon, so the L-sit is the closest you're probably going to get to an Olympic gymnastics move. It won't be easy though. HOW TO DO IT: Set two benches parallel to one another a little wider than shoulder-width apart. Get between the benches and hold yourself up with your arms so that your body forms an L shape. Your torso should be perpendicular to the floor, your arms straight at your sides and your legs out in front of you, parallel to the floor. Hold this position.
150 Hits

Hardest Abs Exercises

​One benefit of the weighted carry is that it builds functional strength. You'll probably need that same strength the next time a buddy moves to a new apartment. But in the real world, little variables pop up, says Mike Wunsch, director of training and program design at Results Fitness in Santa Clarita, California. There's a bump in the walking surface or the couch slips in your hand. If your core isn't ready to adjust, you'll fall or get injured. The K-off carry uses a mini band to approximate little adjustments like that so you'll be ready. HOW TO DO IT: Double-wrap a thick mini exercise ban...
Continue reading
144 Hits

Hardest Abs Exercises

​Crunches are like Nickelback -- incredibly popular but most people agree they stink. But throw in some incline (gravity!) and reverse the movement and you've got a whole new challenge. HOW TO DO IT: Lie faceup on an incline bench with your hips lower than your head, your body forming a straight line from head to heels. Grab the bar behind your head for support or grasp the sides of the bench. Lift your knees toward your chest. Slowly lower your feet toward the floor and repeat.
154 Hits

Hardest Abs Exercises

​Popularized by CrossFit, this exercise, like the banana roll, will make you feel silly twice -- first for how you look and second when you realize how much you underestimated its challenge. HOW TO DO IT: Lie on your back with arms extended overhead, legs straight out. Lift into a "hollow" position, with arms and legs up, lower back pressed into the ground and head in line with the arms. Using your core to get going, rock your body so that you look like the bottom of a rocking chair.
147 Hits

Hardest Abs Exercises

​Lots of people crank out leg raises, but they're not getting the full benefit. By concentrating on keeping your torso perpendicular to the floor, you'll add difficulty to this move and reap greater benefits. HOW TO DO IT: Hang from a pull-up bar with an overhand grip, hands wider than shoulder-width apart. Keep your torso perpendicular to the ground and don't lean back as you pull your knees toward your chest by bending your hips. To make it more difficult, keep your legs straight as you raise them and work toward raising your straight legs all the way up to the bar.
158 Hits

Hardest Abs Exercises

​Your glutes -- and hips and back -- are all part of your core. This move works all of those muscle groups much as they function together in real life, while still ripping that six-pack area you can't stop obsessing over. HOW TO DO IT: Lie on your back with your arms at your sides, palms down. Bend your knees so your heels are on the floor, feet flexed. Squeeze your glutes so your body forms a straight line from knees to shoulders. Maintaining this straight line and keeping your hips square, lift your right foot off the ground and bring your knee to your chest. Return it to the floor and lift ...
Continue reading
153 Hits

Hardest Abs Exercises

​Planks too easy? Try them suspended upside down. The front lever isn't just incredibly impressive-looking, it's even harder than it looks and will challenge your core, back and motivation as you train to perfect it. Good luck! HOW TO DO IT: Grab a pull-up bar with an overhand, shoulder-width grip. From the hanging position, use your shoulders, back and core to pull your body -- totally straight -- from the perpendicular position up to a position parallel to the floor. If you can reach this position, hold it for as long as you can. To work your way up to this position, start with your knees tu...
Continue reading
139 Hits

Hardest Abs Exercises

​Mimicking a dog marking his territory might not sound like an efficient ab exercise, but this move will prove otherwise. You'll also work on your hips, which are (surprise!) part of your core. HOW TO DO IT: Start on all fours, knees below your hips, hands below your shoulders. Keep your knee bent and lift your left leg out to the side until your thigh is parallel to the floor -- you'll look like a dog visiting a fire hydrant. Kick your leg straight back and return to start. Repeat with the right leg.
151 Hits

Hardest Abs Exercises

​If this move is tough enough for the Italian Stallion, it's tough enough for you. While you may not rock the dragon on a farmhouse wooden table with a fire burning in the background while you train to avenge the death of your friend and formal rival, you can pretend that's why you're working on this punishing move. HOW TO DO IT: Lie faceup on a bench and grab the bench next to your ears so that your elbows are bent and your upper arms are next to your head. Your hands are there simply for support -- don't pull with them or you'll wrench your neck. Use your core to roll up onto your shoulders ...
Continue reading
162 Hits

Hardest Abs Exercises

​Keeping your hips stable and body aligned gets a whole lot tougher when the ground can roll. Throw in a ball and you add even more instability -- that's the idea behind many of the moves on this list, including this one. HOW TO DO IT: Start in push-up position, but with your shins on a Swiss ball. Your body should form a straight line from ankles to head. Without rounding your lower back, lift your left leg off the ball and bring that knee toward your right elbow. Return to start, then bring your right knee up to your left elbow.
166 Hits

Hardest Abs Exercises

​To get the form right on this move, imagine you're the Karate Kid: When he punches his right arm, he rows his left toward his waist. HOW TO DO IT: Stand in the center of a cable-cross setup, with the cables set just above waist height. Face one side of the cables, with your left leg in front of your right. Grab the cable in front of you with your left hand and grab the one behind you with your right and stand as if you've just thrown a punch with your left. Your right hand should be by your right hip, your left arm extended. Now push and pull simultaneously -- pull your left arm toward your l...
Continue reading
180 Hits

Hardest Abs Exercises

Holding a plank -- especially on your forearms -- is probably a piece of cake by now. Instead of hanging out statically for five minutes, change the length of the lever to challenge your core. HOW TO DO IT: Assume a forearm-plank position on a slick floor with a towel or slides under your toes. Slide your body forward and back slightly by hinging at your elbows and shoulders, maintaining a rigid body line from head to heels throughout the move.​
156 Hits

Hardest Abs Exercises

No list of advanced core moves would be complete without an example from the "300" workout. This variation on the classic supine move involves a challenge: holding a loaded barbell straight in front of your chest throughout the move. HOW TO DO IT: Grab a barbell loaded with one 45-pound plate on each side. Get on your back and hold the bar directly over your chest with straight arms. Keep your feet together and legs straight as you bring both feet up to the left plate then return them to the floor. Next, bring your legs up to the right plate and return them to the floor.
190 Hits

Website by Get Web Now

Cron Job Starts