Latest news with #bodyweightworkout
Yahoo
4 days ago
- Health
- Yahoo
No, not crunches — trainer says these 5 bodyweight moves are the secret to building stronger abs
When you buy through links on our articles, Future and its syndication partners may earn a commission. You don't need a gym full of weights to build the kind of core strength you're aiming for. While many people turn to weighted ab exercises, online trainer James Stirling says you can achieve it with just your bodyweight and shares his 30-minute routine to help you get there. There aren't any of the same old classics like sit-ups and crunches, but instead a smart mix of isometric holds, controlled movements, and full-body stability work that hits your core from every angle. This is a challenging core routine, but it's suitable for a range of fitness levels. Feel free to reduce the number of rounds or adjust rest times if it feels too intense. And if you're currently managing an injury or health concern, check in with a medical or fitness professional before giving it a go. Watch The London Fitness Guy's No-Equipment Core Workout I recommend watching the video from Stirling's Instagram page, where he regularly shares home-friendly strength-building routines. It shows him demonstrating all five moves, which I find really helpful when following a workout at home without a trainer there in person to correct my form. Although I said it's a no-equipment routine, you may have noticed Stirling does the workout on a mat in his home. This helps cushion your back, bum, and joints while working through the exercises. If you're on the lookout for a suitable mat, I can point you in the direction of our hand-picked guide to the best yoga mats. The Manduka Prolite is one of our top picks for a reason. It offers reliable grip and cushioning for everything from ab workouts to cooldown stretches. As my colleague Sam said in her review of the mat, it 'gives the right amount of grip and flexibility to flow between poses(/exercises)."View Deal How do bodyweight moves build strength? Bodyweight exercises like hollow holds, planks, and shoulder taps might look simple, but they can be incredibly effective for building strength, especially in your core. These moves use your own body as resistance, forcing your muscles to engage, stabilise, and control each movement. While lifting weights involves external resistance, bodyweight training is still a form of resistance exercise. Instead of using dumbbells or gym machines, you work against gravity and your mass. Exercises like Copenhagen planks or leg raises engage multiple muscle groups at once, which requires extra balance and control on less stable surfaces. That extra challenge encourages your core muscles to work harder and grow stronger in a way that supports everyday movement. To see real progress, consistency and progression are key. You can increase the number of rounds, shorten your rest periods, or hold each move for longer to keep challenging your muscles. If you're just starting out, completing one or two circuits is a great foundation, and you can gradually build from there. One of the biggest strengths of bodyweight routines is how easy they are to fit into your life. You do not need a gym or expensive gear, just a little space and the willingness to move. Whether you're fitting in a quick session between tasks or winding down in the evening with a short circuit, it is consistent effort that builds strength over time. 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 Fibermaxxing is trending right now — here's what to know before you try it Forget the sauna — soaking in a hot tub could be better for your health, says new study I hiked through rain, wind and fog in the Rab Firewall Mountain Waterproof Jacket — here's my verdict Solve the daily Crossword
Yahoo
4 days ago
- Health
- Yahoo
I've been teaching weightlifting for years — and I still prefer this gymnastics plank to build core strength without weights
When you buy through links on our articles, Future and its syndication partners may earn a commission. Of all the best plank variations I've tried over the years, the gymnastics plank is top dollar for building core stability, endurance, and strength. It doesn't just strengthen your core; it hits muscles all over the body, including your shoulders, arms, wrists, quads, and glutes. I love exercising with weights, and I've been teaching weightlifting for years, but it's a common misconception that you can't achieve an effective workout without lifting heavy. Don't get me wrong, I love picking up a heavy weight, but for my core? Bodyweight blasts can still be top-tier. How to do the gymnastics plank You don't need an exercise mat, but if you want to support your wrists better, some of the best yoga mats are great for comfort. Start in a high plank position with your shoulders stacked over your hands, hips aligned with your shoulders, and a straight line from heels to head Brace your core, glutes, and quads Push through your hands to broaden your upper back and create a soft hollow through your torso. Suck your belly button in toward your spine Roll onto the tops of your feet and send your weight forward over your hands. Your shoulders should pass in front of your fingertips Keep pressing through your hands and the tops of your feet to avoid dropping your hips Hold. This is an intense plank variation, so try a 20-second hold and build from there. The key is to create a little hollow through your upper body, which means tucking your hips and pushing through your upper back, while engaging your core muscles. You'll feel your forearms and wrists working a lot harder; gymnastic planks also test your ability to keep your hips up and maintain your stature. What are the benefits? Gymnastic planks, like other gymnastics moves (the hollow hold, tuck crunch hold, or hollow rock, for example), are functional, core-strengthening exercises that build endurance and stability in your body. Like a regular plank, the exercise works multiple muscles using isometric contraction; your muscles won't move through any range of motion like flexion or extension, but they will hold tension while you maintain a static position. Where will you feel this exercise? Your shoulders, arms, forearms, wrists, core, hips, lower back, glutes, and quads work during the gymnastics plank, and the angle places a whole lot more emphasis on the upper body, namely the shoulders, arms, and wrists. Placing your weight in the tips of your toes and the tops of your feet will activate more of your front body, like the hips and quads, rather than the glutes and hamstrings. In other words, a full-body burn. If you suffer from wrist pain, simply drop onto your elbows and perform the same steps above using a forearm plank variation. Does planking give you abs? No, planking might help strengthen your core muscles, namely the rectus abdominis (the six-pack), transverse abdominis (a deeper belt of core muscles), and the obliques; the exercise alone doesn't sculpt definition in these muscles. Lean muscle definition comes from a combination of low fat percentage and muscle that has been built over time, so while adding a plank to your exercise routine can contribute, it won't spot-reduce fat. I also recommend lifting weights to strengthen your core, plus targeting the various core muscles (read abs vs core muscles), not just the abs, for a strong body. More from Tom's Guide I'm a personal trainer, and here's why I choose weightlifting before Pilates Forget crunches — a Pilates instructor shares 9 exercises to target your deep core I've run more than 1,700 miles this year — and these are the running shoes I've enjoyed most
Yahoo
5 days ago
- Health
- Yahoo
No, not crunches — trainer says these 5 bodyweight moves are the secret to building stronger abs
When you buy through links on our articles, Future and its syndication partners may earn a commission. You don't need a gym full of weights to build the kind of core strength you're aiming for. While many people turn to weighted ab exercises, online trainer James Stirling says you can achieve it with just your bodyweight and shares his 30-minute routine to help you get there. There aren't any of the same old classics like sit-ups and crunches, but instead a smart mix of isometric holds, controlled movements, and full-body stability work that hits your core from every angle. This is a challenging core routine, but it's suitable for a range of fitness levels. Feel free to reduce the number of rounds or adjust rest times if it feels too intense. And if you're currently managing an injury or health concern, check in with a medical or fitness professional before giving it a go. Watch The London Fitness Guy's No-Equipment Core Workout I recommend watching the video from Stirling's Instagram page, where he regularly shares home-friendly strength-building routines. It shows him demonstrating all five moves, which I find really helpful when following a workout at home without a trainer there in person to correct my form. Although I said it's a no-equipment routine, you may have noticed Stirling does the workout on a mat in his home. This helps cushion your back, bum, and joints while working through the exercises. If you're on the lookout for a suitable mat, I can point you in the direction of our hand-picked guide to the best yoga mats. The Manduka Prolite is one of our top picks for a reason. It offers reliable grip and cushioning for everything from ab workouts to cooldown stretches. As my colleague Sam said in her review of the mat, it 'gives the right amount of grip and flexibility to flow between poses(/exercises)."View Deal How do bodyweight moves build strength? Bodyweight exercises like hollow holds, planks, and shoulder taps might look simple, but they can be incredibly effective for building strength, especially in your core. These moves use your own body as resistance, forcing your muscles to engage, stabilise, and control each movement. While lifting weights involves external resistance, bodyweight training is still a form of resistance exercise. Instead of using dumbbells or gym machines, you work against gravity and your mass. Exercises like Copenhagen planks or leg raises engage multiple muscle groups at once, which requires extra balance and control on less stable surfaces. That extra challenge encourages your core muscles to work harder and grow stronger in a way that supports everyday movement. To see real progress, consistency and progression are key. You can increase the number of rounds, shorten your rest periods, or hold each move for longer to keep challenging your muscles. If you're just starting out, completing one or two circuits is a great foundation, and you can gradually build from there. One of the biggest strengths of bodyweight routines is how easy they are to fit into your life. You do not need a gym or expensive gear, just a little space and the willingness to move. Whether you're fitting in a quick session between tasks or winding down in the evening with a short circuit, it is consistent effort that builds strength over time. 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 Fibermaxxing is trending right now — here's what to know before you try it Forget the sauna — soaking in a hot tub could be better for your health, says new study I hiked through rain, wind and fog in the Rab Firewall Mountain Waterproof Jacket — here's my verdict
Yahoo
30-06-2025
- Health
- Yahoo
No gym? This 3-move bodyweight workout builds full-body strength and sculpts your core
When you buy through links on our articles, Future and its syndication partners may earn a commission. I love the feeling of lifting heavy weights, but if I had to ditch them, I would — for this three-move bodyweight workout. It takes less than 20 minutes and only requires an exercise mat, or one of the best yoga mats would work just as well. During the short routine, you'll target and strengthen muscles all over the body, including building a bulletproof core you can brag about. That's if you train consistently, of course; a one-off workout isn't going to build muscle or strength, but when repeated and progressed over time, you'll get stronger and fitter. I recommend giving it a try first thing in the morning to get the blood and oxygen flowing through your muscles, or use it to expel extra energy after a hard day's work. Whichever time of day you like to exercise, one thing is for sure — your body will feel this one the next day. The focus should be on building functional strength and intensity, so try to control each movement and its tempo. Think about the three phases of each movement: concentric, eccentric and isometric. For example, the concentric phase of a push-up is the actual pushing up motion as you meet with the most resistance; the eccentric phase is the lowering phase of the push-up, which should be slow and controlled for this workout; the isometric phase will be the beat or pause at the bottom and top of the push-up. Aim for quality reps over speed, and if your form goes, don't push the reps out for the sake of it. That might mean taking extra rest or adjusting the sets or reps to suit your ability. This routine should be performed as a circuit. Complete all exercises back-to-back, then rest for 60-90 seconds. Aim for 3-5 rounds. Archer push-ups are one of the best chest day variations I can think of if your push-up game is already strong. It helps you focus on one side of the body at a time, helping to strengthen your weaker side and build better balance, control and stability during push-ups. It also requires core and shoulder stabilization to help you stay balanced when using one arm. It's considered an advanced push-up variation, so if you don't yet have this move in the bank, switch to standard push-ups. To progress further, try a one-arm push-up instead. Avoid sagging hips or rotating your body to one side. Start in a push-up position Extend your right arm out to the side with the palm flat on the floor Slowly lower your chest towards the floor for the count of 3, keeping your body in a straight line and bending your left elbow Pause at the bottom of the push-up Explosively push back up to the starting position, engaging your core and triceps while you move and drawing your extended arm back to the starting position Reps: 6 per side Pistol squats are the ultimate test of single-leg strength, balance and mobility and core strength. If you have tight ankles, consider elevating your standing heel on a barbell plate or book. If this doesn't feel accessible, hold on to something for balance, or learn the box pistol squat instead. Stand with your feet hip-width apart Extend one leg straight out in front of you, away from the ground Slowly bend your standing knee and lower into a single-leg squat for 4 seconds, keeping your chest up and your back straight Lower as far as you can without lifting your ankle (standing leg) away from the ground or allowing your knee to cave in Pause at the bottom Drive through your heel to explosively stand Reps: 6 per side If you're into your calisthenics workouts, you may be well-acquainted with this move already. The planche lean requires shoulder, arm, core and wrist strength and teaches the body to maintain tension — crucial for static holds like planks or tuck crunches. Start in a high plank position Rotate your hands slightly outwards and push through your hands to broaden through your shoulders Keep your legs straight and engage your core, then lean your body forward, shifting your weight into your shoulders past your hands. The more you lean, the harder Try to come on to your tiptoes and gently suck your belly button toward your spine Hold: 20-30 seconds Progression comes from intensity, so if you're cruising through this routine, chances are you need to increase the intensity. You could add sets or reps or increase the time spent in the planche hold, for example. If you reach the end of your reps and you could easily pump out more, then add reps. Alternatively, reduce the rest between rounds or add rounds. Another way to increase intensity is tempo or time under tension. The longer your muscles spend working, the more challenging this routine will feel. Try to slow down the eccentric phase to increase time under tension and challenge muscles even more. Lastly, consider a variation of the same exercise. As mentioned, you could try a single-arm push-up or add weight to your pistol squat. You could also try lifting one or both legs away from the ground during the planche, or drawing your knees to your chest, which is known as a tuck planche. No, not push-ups — try the 'steering wheel' exercise to strengthen your upper body instead I teach weightlifting for a living — 3 moves build full-body muscle and crush your core in just 15 minutes You don't need planks to strengthen your deep core muscles — try the 'tuck crunch' bodyweight exercise instead
New York Times
24-05-2025
- New York Times
A 20-Minute Workout You Can Do on the Go
To get an effective workout while traveling, you don't need to pack a pair of dumbbells or search for a local gym. You don't even need to leave your hotel room. 'Your best piece of equipment is yourself,' said Ani Oksayan, a personal trainer in San Marcos, Calif. Body weight workouts can build muscle, improve your endurance and help you maintain the habit of working out, making it easier to jump back into your regular routine when you return home. Compound movements like squats, lunges and push-ups work multiple muscles and joints at the same time, and can be modified to make your workout more challenging. If you've been strength training consistently for a few months, taking time away from weights won't hinder your progress either, said Brad DeWeese, director of the Human Performance Science Program at Penn State. You just have to be creative with how you adapt your routine, he said. Moving more slowly through the lowering phase of a movement like the squat, or adding a pause at the bottom, keeps your muscles working longer. Incorporating plyometrics, or explosive exercises — turning a lunge into a jumping lunge, for example — adds a cardiovascular challenge and helps you improve your speed and power. You can do this no-equipment routine as often as you like while on vacation, Ms. Oksayan said. But listen to your body and take rest days as needed. 'We're not pushing iron, but it doesn't have to be an easy workout, either,' she said. Overview Time: 20 to 30 minutes Intensity: Medium Adjust for You Ms. Oksayan recommended doing three sets of 12 repetitions for most of the exercises below. If by the end you feel like you could keep going for another five or six repetitions, try performing the exercise at a slower pace or holding for up to three seconds at the bottom. You can also shorten your rest time between sets. Begin by resting for 30 seconds between sets and cut time as needed. Bulgarian Split Squat Stand with your back to a chair, couch or low table at roughly knee height. To measure the distance your front foot should be from the chair, step two foot-lengths forward. Standing with your feet hip-width apart, bend your right knee and place the toes of your right foot on the top of the chair. With your hands on your hips or clasped in front of your chest, bend both knees at the same time into a deep lunge. Pause for a moment at the bottom, then rise back up. Complete all repetitions on one side before switching sides. Single-Leg Deadlift Stand with your feet together and your arms by your sides. Engage your core, lift your right foot off the ground and hinge at your hips so your right leg extends straight behind you. Maintain a flat back and continue hinging until your torso is parallel to the floor. Pause, then return to standing. Complete all repetitions on one side before switching sides. Reverse Lunge Stand with your feet hip-width apart and your hands on your hips. Keeping your torso upright, take a big step back with your right leg and bend both knees to 90-degree angles. Hold for a moment at the bottom of the lunge before rising back up and stepping your right foot forward to meet your left. You can do all repetitions on one side before switching, or alternate legs. Lateral Lunge Stand with your feet hip-width apart and your hands clasped in front of your chest. Take a big step out to the left and bend your left knee as close to a right angle as possible, sending your hips behind you and keeping most of your weight on your left leg. Your right leg should remain straight. Hold for a moment, then press through your left leg to return to the starting position. You can do all repetitions on one side before switching, or alternate legs. Plank Begin on all fours, with your hands directly under your shoulders. Engage your core and extend one leg straight back, pressing your toes into the floor, then extend the other leg back. Avoid allowing your hips to rise up or dip down. Hold this position with as little movement as possible. If you have sensitive wrists, you can do this movement on your forearms, with your hands pointing forward. To add variety, you can switch between straight-arm, forearm and side planks throughout the 30 to 60 seconds, as long as you keep your knees elevated off the floor as you change positions. Push-ups You can perform these from a straight-arm plank position or with your knees on the floor. Engage your core, then slowly bend your elbows out to the sides to lower your body toward the floor. Try to keep your body in a straight line, without allowing your hips to rise up or dip down. From the bottom of the push-up, drive your hands into the floor and press back up to your straight-arm plank position. You can make this exercise easier by doing it standing up, facing a wall with your hands on the wall at shoulder height. To make this movement more challenging, place your hands on the floor and your toes on a chair or couch. Prone Swimmers Begin by lying on the floor with your forehead touching (you can place a small towel under it if needed) and your arms extended past your head, palms resting on the floor. Lift your arms just a few inches off the floor, and begin to slowly open them up to the sides. Once your hands are in line with your shoulders, flip your palms so they face up and continue moving your arms in a big circle toward your sides. Bend your elbows slightly and complete the circle by bringing your hands together above your lower back. Pause, then reverse the movement.
