Muscle shaping articles


  • 10-Minute Glute-Building Workout

    The glutes are important muscles of the hips. They set the foundation for proper pelvic alignment and they promote the key movements of hip extension and external rotation. To get the most out of your glute workouts, be sure to include double-leg, single-leg and power movements to your routine. Repeat this circuit two to three times to fully challenge the glutes.

    Equipment:

    • Mat
    • Weight bench
    • Dumbbell
    • Barbell

    Knee drive with a hop (right knee)

    10–15 repetitions

  • 10-minute Core Workout

    The muscles of the torso are important for supporting and moving the spine, as well as stabilizing the pelvis, which influences posture and gait. Integrating static-hold exercises along with dynamic movements in your core workout is an effective way to challenge these important muscles and prepare them for life’s daily demands. Repeat this body-weight circuit two to three times to fully engage all of the muscles of the core.

    Equipment

    • Mat
    • Timer

    Seated Hip-hinge

    Hold for 30 seconds

    Sit on the floor with the knees bent and the heels touching the floor. Cross your arms on the chest and keep them relaxed. Hinge at the hips so that your torso leans back to a 30-degree incline (or lean back as far as possible while keeping the back straight).

  • Your Game Plan for a Beach-ready Body for male

    With the summer months looming, it’s time to get serious about your fitness routine. The thought of taking off a t-shirt at the beach or wearing a bikini at the hotel pool has many folks scrambling to find a “get-fit fast” routine. With warmer weather approaching, now is the time to get started if you want to look good and feel confident in your own skin.

    Establish the Goal

    While I’m a firm believer that fitness and an active lifestyle should be a life-long, year-round pursuit, it is important to set up goals along the way. New Year’s resolutions and important events such as reunions, weddings and beach season are typical “date-specific” choices. Just make sure your goals are S.M.A.R.T. (Smart, Measurable, Attainable, Realistic and Time-driven). In other words, trying to lose 50 pounds by June 1 when you’re just getting started on May 15 isn’t the best approach. Make sure your goals meet all five aspects of the SMART protocol. Now, let’s focus on training that beach-ready body.

    Pieces of the Puzzle

    Once the goal is set, it’s important to establish the road map you’ll use to achieve that goal. Here are three vital factors that must be considered:

  • Summer Boot Camp: Core Workout

    Summer Boot Camp finishes up with the final workout of this three-part series: core conditioning. A toned and tight tummy can make you appear taller and slimmer, but more importantly a strong torso helps improve your posture and enhance athletic performance. Gain the confidence to rock your summer attire with the help of these exercises that hit your midsection from all directions.

    This workout is quick, intense and gets straight to the point. All you need is a timer, a raised surface, such as a park bench or step, and one dumbbell. Complete all eight exercises in a circuit format, performing each exercise for 50 seconds and taking 10 seconds to transition to the next one. Once the circuit is complete, rest for 60 seconds and repeat all eight exercises again.

    Double Crunch

  • Summer Bootcamp Workout

    Summer is upon us. You’ve worked hard all winter to lose the excess holiday weight, and then all of spring to tone up to look your best in your swimwear! But with summer comes parties, commitments, weddings, long days and longer nights, all of which can take a toll on your hard-earned body. Stay in shape all summer long with these high-intensity exercises designed to keep your muscles strong while burning a ton of calories. You don’t even need a gym! Just some dumbbells or resistance bands, space and motivation!

    8-count Body Builders

  • ACE Study Identifies Best Triceps Exercises


    Women from all walks of life struggle to avoid the dreaded flabby, jiggly arms—and they often turn to personal trainers and fitness pros for help. “Guys always want to get rid of their bellies, while women always seem to want to tone their triceps,” says John Porcari, Ph.D., an exercise physiologist with the University of Wisconsin and former personal trainer. But as with most clients, their time is constantly being gobbled up by work and family obligations, leaving very little extra time for regular exercise.

  • 5 Plank Variations That Will Challenge Your Core

    Front, side, reverse, hands or forearms, knees or toes—whichever way you choose to plank, this simple, stationary position is an essential exercise in your weekly fitness routine. When performed correctly, planking strengthens all the muscles that run up and down your spine, which helps you to stand, rotate, bend and lift with ease. And let’s not forget the bonus benefits of strengthening your arms, shoulders, glutes and legs. There’s no better way to multitask than to perform plank exercises.

    Planks have endless variations. Subtle changes such as lifting an arm or adding movement can change the degree of difficulty of the exercise, keeping your body challenged and your workouts fun. Ready to fire up your core? These five plank variations focus on lifting the legs and adding rotation to intensify the work.

    Plank Set-up

    All exercises, except for the last one, should begin in one of the positions described below. Setting the foundation ensures that your alignment is correct and your entire body is connected and engaged so you’ll be ready to tackle these fun and highly effective plank exercises.

    High Plank

    Position the body face down with hands underneath the shoulders and inner arms close to the body. Tuck the toes and contract the quadriceps and glutes so the knees come slightly off the floor. Engage the abdominals, inhale, and on the exhale press the body up in one unit to high-plank position. You should be in a straight line from head to heels.

    Forearm Plank


  • Total-body Workout for Beginners

    The five primary movement patterns outlined in the ACE IFT model are bend and lift (squat), single leg (lunge), push, pull and rotate. By incorporating all five of these movements into the workout routine, you can better learn how the body moves in space. It also challenges yourself.

    Do the first five exercises both as the warm up and the workout, depending on the your current fitness level. If you are able to complete two sets of 10 to 12 reps of the first five movements, you may be ready for an additional challenge. Use the second set of movements as the main workout and perform two to three sets of eight to 12 reps to help build strength before adding additional load using equipment such as dumbbells, bands or kettlebells.

    Set #1 (or Warm-up)

    Squat

    Lunge

  • 6 Exercise Swaps for a More Effective Workout

    If you want to work your chest…

    Instead of This: Standing Chest Flys With Dumbbells

    Do This: Lying Flys

  • How to Use Gliders for Dynamic Planks

    Planks are essential for training core stabilization and promoting strength and stability throughout the scapulothoracic region. While it is common to progress this exercise by holding it for longer periods of time, there are more efficient—and effective—methods of progressing a plank, including adding movement using gliders. Gliders provide a dynamic challenge by incorporating extremity movement and resistance, which helps increase core and upper-body strength.

    The following exercises, which feature various skill levels, planes of motions and extremity movements, can be plugged into a your current program. In addition, you can adjust the challenge by having perform these planks from either the forearms or the hands.

    Plank With Knee to Elbow