Forget crunches — personal trainer recommends this 8-move standing dumbbell workout for stronger abs and arms
You'll stay upright for all eight moves, using dumbbells to work your arms and shoulders while activating your core through balance-focused exercises like single-leg bicep curls, upright rows and dumbbell marches.
'These movements are great for improving balance, coordination and everyday strength,' says Mitlo.
It's suitable for all levels. 'Just choose weights that challenge you without sacrificing form,' Mitlo advises. 'If some of the movements feel hard to complete with weight, drop the weights and follow along with your bodyweight.'
You'll need a pair of the best adjustable dumbbells, but lighter weights or even household items can work in a pinch. With around 30 minutes and a bit of space, you'll get through three rounds of solid upper-body and core training. Here's how to get started.
With a B.S. in Exercise Science and Physiology, certifications in personal training (ISSA) and functional nutrition (FMNS), Mitlo blends science-backed training with a no-BS, sustainable approach to fitness and nutrition.
Struggling with balance during some of the single-leg moves? Mitlo suggests a simple fix: 'For any exercise that challenges your balance, such as the single-leg bicep curls, feel free to modify by placing your foot on the ground or just raising it to your tippy toe,' she says.
To help steady yourself, 'Find a spot on a wall or object in front of you that is stationary and focus on that.'
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And when it comes to core engagement, your breath matters. 'For all the core exercises, strive to inhale through your nose deeply and exhale through your mouth,' Mitlo explains. 'This will aid in your balance and ability to engage your core.'
These small adjustments can make a big difference in your form, focus and results.
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4 days ago
- Yahoo
No gym needed — my favorite trainer reveals 9 no-equipment moves to build strength anywhere
When you buy through links on our articles, Future and its syndication partners may earn a commission. The beauty of strength training is that it doesn't have to mean pricey memberships or crowded classes. That's right, some of the most effective routines can be done at home. Thanks to my favorite trainer, Kirra Mitlo, I'm excited to share her nine-move, full-body, strength-building routine you can do anywhere. Coach Mitlo describes the workout as 'A full-body, low-impact workout that engages all muscle groups while challenging your balance and keeping your joints happy.' There is no equipment needed, although I always suggest investing in one of the best yoga mats to increase the comfort of floor-based exercise. If you already have an exercise mat and are ready to go, here's how the routine is structured. Kirra Mitlo recommends completing each exercise for 40 seconds, followed by 20 seconds of rest. After finishing all nine exercises, take a 60 to 90 second break, then repeat the sequence for two to three rounds. Now, let's take a look at the moves and what Mitlo says each exercise will do for your body. Slow Standing March + Twist This exercise will target your obliques, hip flexors, balance, and your stability. You might feel a little bit of a "muscle burn" in the side of your stomach, and this is because we are targeting our oblique muscles which are on the outside of our abdominals (the front of your stomach). Side Step Into a Squat + Floor Tap This dynamic squat exercise is going to challenge your squat depth and your legs. The goal is to be able to tap the floor with your hand as you step out into the squat; however, if your knees or hips feel like they are limiting you that is okay, just reach down as far as you can comfortably. Alternating Standing crunches This movement is going to work on your six-pack abs, which are the front of your stomach. If you are someone who tends to get back or neck pain doing different core exercises on the floor, this standing alternating crunch is going to be a great exercise for you to practice. Since this movement is standing, it will reduce a lot of pressure on your joints. Side Lying Tricep Press Ups This movement can be done lying on the floor or even lying on your bed from your side. You will have your palm flat in front of your chest, and press through that hand to lift your upper body up off the floor. This movement targets your triceps and shoulders, it is also a great exercise to do for longevity because, as we age, it gets difficult to get up from a lying position, and having tricep strength to press your body up is going to be crucial! Alternating Step Back + Tricep Extension This exercise is a combination of a step back and a bodyweight tricep extension. This exercise is one of my favorites because it targets the triceps, and something about the synchronization of the step and tricep extension gives me a little serotonin boost! Straight Arm Curl to Press If you want to feel strong, this movement is going to be your best friend. A little pro tip is to squeeze your fists into a ball to create even more tension. This is a great way to also build muscle connection. Air Dogs Air dogs are a great way to improve your stability and target your glutes and shoulders. To maintain really great balance try to find one stationary spot or object in front of you to stare at, this will help you stay locked in. Step Reverse Lunge One of my all-time favorite lunge variations is the 2-step reverse lunge. First, you will take a small step back and dip down into a lunge, then press up and step further back into a full deep lunge. Sit as deep into these lunges as you comfortably can. Bent Over Row + Tricep Kickback This movement is going to target your back, glutes, upper back, and triceps! When you are completing the "row" portion of this exercise, envision a pencil between your shoulder blades on your back, and try to squeeze that "imaginary pencil". Queues like this can help build your mind-to-muscle connection so you can really feel the movement! Whether you're just heading back to school and need a dorm-friendly routine that won't wake your neighbors, or you're someone who travels often and wants a hotel-friendly workout, or you simply want to build strength from the comfort of your own home, Mitlo's got you covered. This no-jumping, no-equipment sequence fits into small spaces and busy schedules without any fuss. Follow Tom's Guide on Google News to get our up-to-date news, how-tos, and reviews in your feeds. Make sure to click the Follow button. More from Tom's Guide I cancelled my gym membership two months ago — here's how I'm staying just as fit at home I've just tried Strava Premium — and this is the feature I'd pay for twice I tried slow running every day for 2 weeks — and now I'm hooked
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28-07-2025
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From HIIT to yoga: The best online workout programs of 2025 for every exercise preference
We broke a sweat testing 22 apps and platforms to find the best for every need Raise your hand if you've ever bought a gym membership with big dreams ... only to ghost it after two weeks. Yeah, me too. Here's what nobody tells you about gym memberships: They often end up being expensive guilt subscriptions. But online workouts? That's where the magic happens. You can sweat it out at 6 a.m. or 11 p.m. — whenever your chaotic life more sprinting to make that 7 p.m. yoga class. No more hovering around the squat rack like a vulture waiting for Brad to finish his bicep selfie session. Just you, your living room and all the gains your heart you've been thinking, "But home workouts aren't as good as the real thing!" Plot twist: They actually are. While studies tend to be small, researchers have found that virtual workouts can be just as effective as gym sessions. Plus, there appears to be a mental health boost from online workouts similar to that of other exercise sessions — you may find yourself feeling happier and more energized after each to build muscle? There's an app for that. Need to torch calories? Covered. Just want to move your body without feeling like a sweaty mess in public? We've got you. HIIT, yoga, strength training, dance workouts — it can all be right there on your phone. As Jenny Liebl, a certified trainer and senior product developer at the International Sports Sciences Association, puts it: "There's a wide variety of online fitness professionals offering an even wider variety of programs, guidance and coaching in the online format — there's someone out there for everyone!"We had two writers test a total of 22 online fitness programs for this piece — one, a personal trainer herself, and the other a fitness "dabbler." Together, they talked to four fitness specialists and tested a range of workout platforms to figure out what actually works. Ready to ditch the excuses and turn your living room into a sweat sanctuary? Let's dig in. Table of contents Best overall online workout program More online workout programs we like for 2025 Factors to consider when choosing an online workout program How we chose Other online workout programs we tested FAQs Meet our experts Update, July 16, 2025: We checked all product prices and availability and tested a wide range of new options. Our No. 1 pick for the best online workout program changed due to Centr's increased programming options and expanded library of healthy living tutorials. We also added new categories, including "Best for hypertrophy," "Best for busy lifestyles," "Best for circuit training," "Best for prenatal and postpartum fitness," "Best for Pilates," "Best for beginner strength training," "Best for running," "Best for women's health" and "Best free online workout program." Best overall online workout program (back to top) More online workout programs we like for 2025 (back to top) Factors to consider when choosing an online workout program Before starting your search for a fitness program, it's essential to take time to reflect on what you want in a program to ensure it's the right fit. "Clearly define your own fitness goals and consider what you want to achieve in a specific timeframe," says Kyrie Furr, director of performance fitness at Athletic Lab. Liebl agrees, emphasizing that users should select a fitness platform that suits their individual needs. She says, "If they prefer a live class with a specific training style, they can likely find that option. For those who just need a plan to follow at the gym and then provide feedback, that's easily available too." It's all about finding a program tailored to your preferences, whether it's live interaction or independent workouts. Liebl continues: "Online clients should find a fitness professional they connect with or an app they like the functionality of. The training style, philosophies, personality and expertise should align." She also explains the importance of reviews, advising, "Try performing an online search of the trainer or application name for reviews, or, if you have a hard time finding any, ask the fitness professionals themselves for any reviews or client testimonials they can share!" Here are some other factors to consider when selecting the best online workout programs: Variety: Ensure the platform offers a wide range of workouts such as strength training, yoga or HIIT to keep it interesting. Qualified trainers: "Certification indicates that a trainer is familiar with best practices in fitness, including proper form, technique and programming tailored to different fitness levels and goals. Certified trainers have undergone formal education and training in fitness principles, exercise physiology and injury prevention, which helps ensure that the programs they create are safe and effective," says Furr. Progression levels: "Choose a program that matches your current fitness level — beginner, intermediate or advanced," says Furr. Cost: Evaluate subscription fees versus the value provided. Community support: "Some platforms offer community features, like forums or social media groups, which can provide motivation and accountability," says Furr. Flexibility: Opt for programs that offer on-demand or live classes to fit your schedule. Coaching and feedback preferences: Liebl notes that understanding how you like to be coached and receive feedback can influence your decision. Perhaps you need continual motivation from a coach or you prefer a more independent approach. Also, consider your comfort level with doing a program on your own. Are you self-motivated enough to follow an online workout, or do you need the structure and guidance of a live class or personal trainer? Tailoring these factors to your preferences will help you choose a fitness program that really works for you. Michelle Ditto, VP of training and technique at Pure Barre, suggests experimenting. "Allow yourself to trial-and-error fitness concepts you like, and don't be afraid to avoid what you don't; there is no rule that you have to run or do yoga or HIIT or even barre to be fit! You are an experiment; find what works for you with the goal to find a program that you can stick with long term. Give yourself six months. Break it up into smaller chunks if you need to, and commit to one month or even one week at a time. You are worth the effort to find something that you both enjoy and that is also health promoting. And luckily, myriad modalities fit both of those parameters." (back to top) How we chose We collaborated with four fitness professionals to identify the best online fitness programs and conducted a detailed review. They included certified personal trainers (CPTs), a certified high-performance coach and a doctor of physical therapy. Two testers — a relative fitness newbie and a personal trainer — personally tested 20-plus platforms, exploring various workout styles and formats from each. This in-depth analysis allowed us to evaluate the quality, user experience and effectiveness of different digital workout programs. (back to top) Other online workout programs we tested When searching for the best workout plan, we tested a range of platforms. Below are options we tested that didn't quite make the cut: Muscle Booster: This app lets you customize workouts based on your location (home or gym) and available equipment, which sounds great in theory. You can target specific body parts and choose your focus areas. However, the onboarding process is pretty questionable — the "body type" options don't include being already fit, and the language around "target zones" feels outdated. Even after selecting "advanced" as my fitness level, the workouts were surprisingly basic, with just four exercises, including only two compound movements. The warm-ups and cooldowns were longer than the actual strength training, which doesn't make much sense. While it offers video demos and adjusts future workouts based on your performance, plus includes challenges and recipes, the workout programming just wasn't solid enough to earn a spot on our list. FitFusion: If streaming is your go-to, FitFusion might catch your eye. The app runs smoothly across devices — from smart TVs and Rokus to your everyday phone — so it's easy to get your workout in, wherever you are. With big-name trainers leading sessions, you'll find everything from HIIT and dance cardio to barre and Pilates. There's also the option to download classes for offline use, which is handy when Wi-Fi's spotty. That said, the app lacks features to help you plan out a workout routine, doesn't include much in the way of strength training or more structured workouts, and the trial is just seven days. Still, at $15 a month, it delivers plenty of variety for the price. The Floss: Bonnie Crotzer founded this innovative platform dedicated to fascia flossing, a practice designed to release tension, improve flexibility and promote better circulation by remodeling the fascia — your body's connective tissue. It offers comprehensive tools and guidance on using fascia flossing to relieve pain and improve function. However, because it focuses solely on fascia-based practices, there was little variety in workout styles, so it didn't make our list of finalists. Peloton app: You don't need the iconic Peloton bike to enjoy its world-class classes. From cycling to strength training, yoga and more, there's a massive variety of enjoyable workouts led by motivating instructors, and you can use whatever equipment you have. The app tends to focus on workouts that require equipment (cycling, rowing, treadmill), and it lacks a broader selection of dance cardio options, so for me, it fell short. 8fit: If you're looking for personalized workout and meal plans in one place, 8fit is a solid option. Workouts include boxing, Pilates, HIIT and meditation, but there wasn't as much variety as with some similarly priced options. CorePower Yoga: Known for its intense sculpt and hot yoga sessions, CorePower is a great pick for seasoned yogis looking to push their limits. The Yoga Sculpt classes blend vinyasa flow with strength training (expect to break a serious sweat). There are also gentler options like Core Restore, which focus on deep stretching and relaxation. You can access classes online, via the app or attend in-person at over 200 studios across the U.S. While the variety is impressive, the classes skew toward intermediate and advanced levels, which may not be ideal for beginners. MapMyFitness: This Outside-powered app works more like a supercharged fitness tracker than a structured program. With GPS mapping, route planning and the ability to log everything from runs to strength sessions, it's great for those who like to build their own routines. You can track your progress over time, join monthly, seasonal, and yearly challenges, and even share milestones on the community feed. But since it's more of a data tool than a workout platform, it didn't quite make the finalist list for guided programs. (back to top) FAQs What are online workout programs? "Online workout programs are fitness routines that are delivered through digital platforms," says Michael Masi, Doctor of Physical Therapy and personal trainer. "The key feature of online workout programs is their accessibility, meaning users can engage in workouts from anywhere, provided they have an internet connection," he continues. What are the advantages of online workouts? The best online fitness programs have many advantages. "First, online programs are generally more cost-effective, making them accessible to a wider audience," says Masi. "Second, they offer greater flexibility, allowing individuals to work out when and where it's most convenient for them. Third, online platforms typically provide a broad variety of workouts, from yoga to high-intensity interval training (HIIT), ensuring that users can find programs suited to their fitness levels and goals. Beyond that, some online programs allow users to work out in the comfort and privacy of their own home. This has a fairly large appeal, especially for beginners who may feel intimidated by a gym environment," he notes. Are online fitness programs as effective as in-person training? Research shows that online exercise classes are effective for increasing strength and muscle mass and improving cardiovascular health. A study comparing body mass-based exercises performed online via Zoom and in-person training showed similar results for both groups. Our experts agree. According to Ditto, online fitness programs can be as effective as in-person training, though there are key differences. "Online workout programs can offer a simple starting point to engage with physical activity from the comfort of anywhere you need to be," says Ditto. She emphasizes that these programs offer greater flexibility and convenience, allowing you to work out immediately from home without needing to travel. However, she also points out that "in-person programs feature one-on-one, tailored interaction," providing personal accountability and a sense of community that many online programs might lack. She suggests balancing these aspects based on your fitness goals and preferences. Liebl adds, "When created with a level of individualization for each client and with appropriate detail, online workouts and programs can be just as effective as in-person training." She elaborates that comprehensive instruction can take different forms based on the client's needs. For example, video demonstrations of movements can help visually guide the user through proper form and technique, making it easier for them to follow along. Alternatively, detailed written instructions can benefit those who prefer step-by-step breakdowns of how to execute a movement. These can include specific cues for body positioning, timing or modifications. Both methods are tailored to the client's learning style to ensure the successful performance of exercises. (back to top) Meet our experts Michelle Ditto, VP of training and technique at Pure Barre Kyrie Furr, certified high-performance coach and director of performance fitness at Athletic Lab Jenny Liebl, CPT and senior product developer at the International Sports Sciences Association Michael Masi, doctor of physical therapy and a certified personal trainer at Masi Fitness (back to top) Our health content is for informational purposes only and is not intended as professional medical advice. Consult a medical professional on questions about your health.
Yahoo
25-06-2025
- Yahoo
6 Exercises That Can Help You Live Longer—No Gym Membership Required
Dr. Wendolyn Gozansky, MD, geriatrician, vice president and chief quality officer at Kaiser Permanente Colorado Dr. Mark Kovacs, PhD, FACSM, human performance scientist, longevity expert, and founder of the Kovacs Institute for Sport and Human Performance Jenny Liebl, certified personal trainer and senior content developer at ISSA (International Sports Sciences Association)It's no secret that physical activity is crucial for aging well. 'One of the best ways to ensure a long healthspan—the time spent living free of major disease and disability—is to exercise regularly,' says geriatrician Dr. Wendolyn Gozansky, MD. However, this doesn't mean you need to join a gym to enjoy the longevity-boosting effects of exercise. In fact, you don't even need to leave the house. These are certain types of exercise that can help you live longer, so long as you do them consistently. Read on to learn about these moves, as explained by experts. While all exercise is beneficial for overall health and longevity, Dr. Gozansky says there are three types that are important for healthy aging: strength training, aerobics, and balance. More specifically, these types of exercise address aspects of health that determine longevity and lifespan. 'As we age, we must prioritize movements that preserve muscle mass, support cardiovascular function, [help] cognitive performance, and enhance neuromuscular coordination,' explains human performance scientist Dr. Mark Kovacs, PhD, FACSM. The good news? It's possible to practice such movements at home with little to no equipment. In addition to other lifestyle habits like prioritizing sleep, fostering social connections, and eating well, the following exercises can improve your overall lifespan. But remember: You don't need to do these moves at a high-intensity level. Instead, it comes down to consistency and regular activity. There are many health benefits of walking, and longevity is certainly on the list. Walking is a type of aerobic exercise that increases your heart rate and improves your cardiovascular health, Dr. Gozansky says. Walking is also a weight-bearing exercise, which will keep your bones strong, she adds. This is crucial because bone strength supports mobility and reduces the risk of fractures as you get older. If you want to take your aerobics game up a notch, try step-ups. You can do them on an exercise stepper or just step on a staircase. 'Step-ups mimic real-life functional movements like stair climbing,' Dr. Kovacs says. 'They improve aerobic capacity, single-leg balance, and joint stability—key for preventing falls and maintaining cardiovascular health.' You can do this exercise with your bodyweight, but if you'd like a challenge, add light weights or increase the speed, Dr. Kovacs suggests. 'Squats build and maintain lower body strength, which is critical for fall prevention, mobility, and independence as we age,' Dr. Kovacs says. Plus, 'they activate major muscle groups, enhance insulin sensitivity, and support bone density, especially in the hips and spine.' The best part: Squats are effective sans equipment, but you can challenge yourself by holding household items like paint cans, suggests certified personal trainer Jenny Liebl. Another option is to perform a squat hold hovering over a chair, which will build muscular endurance, Liebl suggests. 'Push-ups build upper body strength and core stability while enhancing cardiovascular response in short bursts,' Dr. Kovacs explains. This is noteworthy because maintaining upper body strength is associated with lower all-cause mortality in midlife and older adults. However, these benefits aren't limited to standard floor push-ups. You can enjoy the same benefits by doing push-ups with your hands on a wall or countertop, Dr. Kovacs says. As you get stronger, try floor push-ups on your knees, then progress to full push-ups. Single-leg stands are another at-home exercise that can help you live longer. It's a type of balancing exercise, which, when done regularly, can help prevent falls, the leading cause of death from injury in adults 65 years and older, Dr. Gozansky says. 'Consider doing this activity whenever you're near a sturdy countertop, [like] in the bathroom before brushing your teeth or at the kitchen sink before washing the dishes,' Dr. Gozansky suggests. Eventually, try single-leg stands without support to further improve balance. At first glance, the plank might look like an uneventful exercise. But according to Dr. Kovacs, it's beneficial for longevity. Planks activate 'deep stabilizer muscles, improve neuromuscular coordination, and support spinal integrity, [which] are all essential for daily movement and fall resistance,' he says. Together, these factors enhance physical function (and ultimately, independence) in later years. If a standard plank feels too difficult, remember that you can modify it by dropping your knees to the ground. Read the original article on Real Simple
