1) The Secret to Better Workouts
from Real Simple
Feel like you’re not reaping the benefits of exercise? Get more out of your workouts with these quick upgrades.
Weight Training
Upgrade: Don’t slouch.
Perfect posture is crucial. No matter what exercise you are doing, tuck
your hips slightly forward, engage your lower abs and keep your ribs
lifted in order to make your stance stable.
Bonus tip: Take it slowly. Take two seconds to lift the weight and four to lower it, without stopping in the middle, to work the entire range of muscle.
Fab Five Ideas
2) Walking
from Real Simple
Upgrade: Think about your feet. Instead of moving through the standard heel-toe step, lead with your heel and roll through your entire foot before pushing off with your toes to work your shins.
Bonus tip: Pump your arms.
By making your stride more energetic, you’ll pick up the pace, which
means you’ll burn more calories and get a better cardio workout. Bend
your arms at a 90-degree angle and punch them forward and back, rather
than across your body.
Five Fab Ideas
3) Stability Balls
from Real Simple
Upgrade: Use your core muscles.
Those big, bouncy balls in the gym help intensify any workout that is
performed either seated or lying down, like biceps curls and crunches.
But it can be a challenge to stay on the ball. Don’t only use your feet
to keep steady. You’ll balance better if you keep your abdominals
tight. Sit or lie closer to the center of the ball to take some weight
off your feet.
Five Fab Ideas
4) Spinning
from Real Simple
Upgrade:
Sit back and low in the saddle. Before you start this high-energy
stationary-bike class, adjust the seat and handlebars. Sitting too high
and hunched close to the handlebars puts pressure on your knees. Sit a
little lower and farther back and your glutes, calves and hamstrings
will do the work — especially if you keep your heels down (no
toe-pointing).
Bonus tip: Get a gel seat cover. And bring it to class. It provides the greatest comfort while riding.
Try new exercises.
You can do ab or glute work lying flat on the floor with your legs on
top of the ball; and back extensions, leg work or glute work lying on
your stomach on the ball.
Five Fab Ideas
5) Tennis
from Real Simple
Upgrade: Stay on your toes.
It’s your footwork — not just your serve or strokes — that will make
or break your game. Stay on the balls of your feet throughout the match
and take fast, short, shuffling steps. The second you return the ball,
you should already be starting to move. That way you can move anywhere
as quickly as possible.
Bonus tip: Keep your wrist out of it. Letting your wrist bend adds stress not only to the wrist itself but also to the elbow, which can lead to injury.