Latest news with #workout
Yahoo
9 hours ago
- Health
- Yahoo
Forget crunches — a Pilates instructor shares 9 exercises to target your deep core
When you buy through links on our articles, Future and its syndication partners may earn a commission. When we talk about deep core muscles, we don't mean a six-pack of rippling muscles. Your deep core refers to a group of muscles sitting deep in the torso that work to stabilize your body. They include the transverse abdominis, diaphragm, and pelvic floor, and they protect your spine as you move. A lot of the exercises you might typically see in ab workouts include sit-ups and crunches, which mainly target the outer abdominal muscles. In this five-minute workout, Pilates instructor and physiotherapist, Lilly Sabri, takes you through nine different exercises that really target your deep core. As a reminder, if you're new to Pilates or you're returning to exercise from an injury or pregnancy, it's always a good idea to check in with a professional before taking on a new exercise regimen. What are the exercises? The exercises included in the workout are as follows. You'll do each exercise for 30 seconds. You won't be taking any breaks, but feel free to press pause should you need. This workout is designed to be used as a warm-up or cool-down to blast your core. Pilates hundreds Pilates toe taps Single-leg stretch Full-body extension Double-leg extensions Flutter kicks Full roll up V-sit with torso twist V-sit with twist and leg lift For all of the exercises mentioned above, it's important to ensure that you're moving with good form, with your lower back pressed into the exercise mat. If you're struggling to do this, focus on engaging your core, thinking about squeezing your belly button into your spine. What are the benefits? Like all good Pilates workouts, these exercises work on the muscles in your midsection, especially those all-important deep core muscles and pelvic floor. While one workout alone won't dramatically change your body, over time, strengthening your core muscles will help protect your spine from injury, and build balance and stability in the body, reducing your risk of falls. If you're postpartum, working on your pelvic floor muscles is especially important, and abdominal exercises like this are a good place to start (once you've got the sign off from your doctor). Childbirth weakens the abdominal and pelvic floor muscles, which support organs like the bladder, bowels, and uterus. Weak pelvic floor muscles can lead to issues like incontinence. Far from being an aesthetic goal, a strong core can also help you sit, walk, and run with better posture. Your core is the link between your upper and lower body, so whether you're a runner or a cyclist, a strong core will help improve your athletic performance and endurance. Finally, Pilates helps build functional strength in your body. Functional fitness refers to your ability to do everyday activities, like getting out of bed, lifting objects, or just sitting with good posture at your desk. Your deep core is responsible for a lot of day-to-day movements, so practicing how to engage it is about building a strong foundation for a healthier, pain-free life. 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 Forget weights — I tried this Pilates roll-up exercise that strengthens your core and boosts your posture The 8 best core workouts to build stronger abs and boost your balance without weights Forget planks — this dumbbell workout tones and strengthens core muscle in just 15 minutes
New York Times
10 hours ago
- Sport
- New York Times
Celtics' Jayson Tatum ‘on a mission' during surprise workout in Chattanooga
Near the end of an offseason basketball practice at the University of Tennessee at Chattanooga last Wednesday, Liam Vitters heard some news he could not believe. Celtics star Jayson Tatum, one of Vitters' favorite players, was set to work out at the school the following day. A Chattanooga assistant coach informed Vitters that Tatum, in the area for former teammate Kemba Walker's wedding, would be stopping by the university's training facilities. Advertisement 'You're joking, right?' Vitters replied. The Chattanooga staff had tried to treat the visit as a secret to protect Tatum's privacy while on campus. But, several weeks earlier, a mutual friend had reached out to Chattanooga assistant Ricardo Rush, Jr., to see if Tatum could use the school's weight room on the day of Walker's wedding. The ceremonies, in Trenton, Ga., were only 20 minutes away. Even while traveling, Tatum wanted a top-shelf facility where he could continue rehabbing from the torn Achilles he suffered during the Celtics' second-round playoff loss in May. 'Oh, s—,' Vitters said. 'That's crazy.' Sure enough, as the Chattanooga Mocs finished a workout on July 17, Tatum arrived at the gym with his Celtics trainer, Nick Sang. For Tatum, the stop was another step forward in a long rehabilitation process. For the Mocs, it provided an opportunity to see how one of the world's best players approaches his time in the gym. After meeting Chattanooga athletes and taking pictures with them, Tatum spent the next hour and a half focusing intently on Achilles rehab and weightlifting. Vitters and teammate Parker Robison said Tatum seemed to be 'on a mission' from the moment he entered the gym. 'The crazy thing was that he showed up, said 'Hi,' took some pictures, and then got right to work,' Robinson said. 'You could tell that he was really serious about this injury. Got right on a (training) table and his trainer (Sang) just got right to it, started rehabbing, doing some strengthening stuff for that torn Achilles.' According to the players, Tatum got a massage, stretched, and performed band work before progressing to some upper-body lifts. Though Tatum's movement was still severely limited by the injury, the players were amazed by the way he approached every facet of his workout. Even between sets, Robison marveled at how Tatum stayed locked in. Advertisement 'He's constantly focused,' Robison said. 'In between sets, he's always focused, he's never goofing around. It's like his mind is set on what he's doing.' 'He couldn't do much,' Robison added. 'But what he was doing, the very limited stuff he was doing, he was taking it very seriously and very detailed. All the little small things that we sometimes overlook, he was really good (at them) and did them consistently.' Celtics GM Brad Stevens has emphasized how diligently Tatum has approached the rehabilitation process. The Chattanooga players were able to see some of the work in action. The sight left an impression on Vitters. 'When you're coming off an Achilles tear, you could easily say like, 'Oh, this sucks, whatever,'' the 6-foot-5 rising sophomore guard said. 'To be taking it so seriously, be so intent in your actions and everything you're doing, I feel like it shows us if he's that serious when he's limited, then we should be that serious when we're not limited.' The Celtics have not released a timeline for Tatum's recovery, but Stevens said in early July that the All-Star was 'progressing at an incredible rate' from his injury. While rehabilitating, he and Jaylen Brown, who underwent a right knee arthroscopic debridement procedure in June but is expected to be ready for training camp, have spent more time than usual at the team's practice facility this summer. When Tatum has left the Boston area, Sang has traveled with him, according to Stevens. 'Jayson is working every single day,' Stevens said earlier this month. 'He has literally been here every day, except when he took a few days' break. But when he takes a few days' break, Nick goes with him.' Sang's presence allows Tatum to stick to his regimen, even on the road. The two are often inseparable, working together to prepare Tatum's body. The first major injury of his NBA career has brought a new set of challenges this offseason, but they have attacked the rehab with purpose. The effort to find a quality gym near Walker's wedding provided evidence of that. Advertisement Chattanooga has hosted other big-name athletes in the past, including former NFL wide receiver Terrell Owens, a graduate of the school. Strength coach Kevin Rodriguez communicated with Sang throughout the week before the visit to ensure Tatum would have everything he needed. Rodriguez wanted to do whatever he could to provide Tatum with as much privacy and space as necessary during his time there. 'They were so cool,' Rodriguez said of Sang and Tatum. 'I had mentioned to them like, 'Hey, we're going to have other athletes in here training: my basketball team, women's basketball and some volleyball players.' And they were cool. They were like, 'No, man, this is y'all's home. We don't mind having anybody around.' So that was cool. …It was good for not only the men's basketball team, but our women's basketball team and our women's volleyball team to see him as well.' Rush said Tatum took time to interact with players on each of the teams and take photos. When Tatum was working out, Rodriguez wanted everyone in attendance to soak up some of the NBA champion's attitude. 'We all know what happened this past year with him (with the injury),' Rodriguez said. 'And he's trying to get back (onto the court). There's a lot of people that wouldn't just bring someone with them on the road, you know what I'm saying? Whether it's for a personal matter, whether it's for a business matter, (they can see) that he's trying to get back into the game, and he's going to do whatever he needs to do to get himself back to where he was. 'I wanted these guys to see that … he's still trying to get some work in and trying to get back. So I think just having that professional mindset that, 'Hey, I'm going to dedicate two to three hours of my day every day to work on my body, get back.' So that's what we preach with our guys. Like, we want you guys to be professionals. We want you guys to act like professionals. But we want you to treat your bodies like professionals as well. … And that's what he's doing. So that's something that I think was cool for our guys to see.' For Vitters, the visit was also a personal treat. The Arlington, Va. native grew up loving the Celtics because of his father's ties to the New England area. Also a passionate Duke supporter, Vitters has followed Tatum's career closely throughout the years. As such a big fan, Vitters said he freaked out a little bit upon learning Tatum would be working out at Chattanooga. After witnessing the seriousness Tatum showed in the gym, Vitters considered himself fortunate to see a small window into the five-time All-NBA player's greatness. 'That was one of the best things ever,' Vitters said. Advertisement Vitters hopes the Chattanooga program can build on its success after winning the NIT championship last season. He believes Tatum's visit, as brief as it was, should serve as inspiration for his team. 'If he can be doing that hard of work while still being injured, think about all we could be doing perfectly healthy,' Vitters said. 'And if we treat that, if we take that and use it going forward, hopefully it'll help us with our whole team.' (Top photo courtesy of Will McCutcheon / Chattanooga Basketball)
Yahoo
12 hours ago
- Entertainment
- Yahoo
3 Must-Try Takeaways From Megan Thee Stallion's Abs Workout, According to a Trainer
Sure, Megan Thee Stallion is most famous for her musical talents, but the Grammy-award winning rapper can also bring it in the gym. In a video shared with her 32.7 million Instagram followers over the weekend, Megan highlighted snippets of her workout program with new boyfriend-slash NBA star Klay Thompson. And while the accompanying commentary was humorous ('we had to do these goddamn Russian twist ball thingamajigs' Megan quipped when describing the core exercise), the overall routine was no joke. It featured 10 different exercises—including some super advanced ones, like ab wheel rollouts, planks with alternating leg and arm lifts, and split squats with a single-arm overhead press—that together smoke pretty much every muscle group. Advertisement 'She's obviously killing it in this workout,' Katie Pierson, CPT, a Montana-based certified personal trainer and contributor at Indoor Cycling Love, tells SELF. But the video doesn't just emphasize Megan's impressive strength; it also highlights some pretty awesome fitness principles that anyone can benefit from—particularly if you feel like your ol' standby abs routine is getting a little, shall we say, stale. Here are three takeaways to maximize your core workouts, according to Pierson, that are worth incorporating into your own gym seshes. 1. There are tons of different ways to train your core—and no, it's not just about 'abs exercises.' While the workout Megan shared was a full-body routine, there was a clear emphasis on core activation, Pierson says. But a workout stacked with sit-ups, this was not: She targets her entire core with a bunch of different movement patterns. And that's key to well-rounded strength in the gym—and functional fitness outside—of it, since it preps you to better handle a wide variety of scenarios you may encounter in daily life, including hauling a heavy box without stressing your back, twisting your torso to put groceries on your counter, and staying upright when your dog barrels into your knees. Advertisement Let's take a closer look: The Russian twists engage her core through dynamic movement with rotation, which especially fires up the obliques (muscles on the sides of the torso). The static plank works the core isometrically (no movement at all!) since the goal there is to hold as still as possible; in this case, muscles like the transverse abdominis (deep core muscle that wraps around your spine and sides) have to really fire to keep her steady and prevent her hips from drooping. The plank with alternating arm and leg lifts is an example of an instability challenge. By removing a base of support, this requires her core to work extra hard to hold steady. But it's not just about 'abs exercises,' either: Megan incorporated compound exercises like the sled push, hex bar squat, and split squat with single-arm overhead press. While you might think of these more as lower-body exercises—they certainly do smoke your legs and glutes—your core is actually a huge player here. Those muscles need to fire to stabilize her spine while her limbs move to push that heavy load. 'She's really fatiguing her muscles in different ways and changing the training stimulus,' Pierson says. And that variety is something to emulate. That's because 'if you're doing just one type of movement, your body is going to adapt,' Pierson explains. And when it adapts, it won't continue to get stronger, since it's no longer challenged. That's why training your core in a bunch of different ways, as Megan does, is beneficial if you want long-term results. This type of comprehensive core training is also key for helping that muscle group work together as one unit, Pierson adds. Your core isn't just your abs, or your rectus rectus abdominis, the muscles that run horizontally across your abdomen—it incorporates your lower back muscles, too. And to have the sturdiest, most functional core possible, you need both front and back to be strong. (If there's an imbalance between the two, you run the risk of pain, injury, and decreased performance, Pierson says.) So rather than only doing moves that primarily home in on the abs (like sit-ups or crunches), it's important to incorporate exercises that train your entire core. 2. Adjusting exercises to your level is key. There are a few instances in the video where Megan tweaks exercises so that they are doable for her: Modifications are huge, since they allow you to keep your form on point, which is key to getting the benefits of the exercise. As Pierson explains it, you want to 'make sure that your form is on point so you don't injure yourself and you're getting the most out of your workout.' Advertisement Take the ab wheel rollouts: That exercise is 'an advanced move,' Pierson says. When doing them, it's important to keep your spine in neutral alignment rather than letting it arch; otherwise you could strain your lower back, she explains. Maintaining that alignment requires a lot of core strength, and it becomes harder to do the farther you roll out the wheel. So if you're new to the exercise, take a cue from Megan: She reduces her range of motion, stopping part-way before reversing the movement. This is a key mod, since it allows her to do the move without letting her hips sag or lower back arch. Then there's a pull-up, another super advanced exercise that, yep, smokes your back and biceps, but also really fires up your core, too. Megan uses a band (and her boyfriend as a spotter) to complete it. With the pull-ups, 'I love that she's using the band for those,' Pierson says. (The band makes the exercise easier by reducing some of your bodyweight, so there's less heft for you to pull up.) This assistance 'removes the barrier of entry' for pull-ups, Pierson says, and makes this challenging, oftentimes intimidating exercise more accessible. 3. The cooldown is a can't-skip step to any kind of strength workout. The video ends with Megan and Klay cooling down: Megan helps Klay perform a hamstring stretch and a variation of the happy baby stretch. The cooldown, Pierson says, is a part of the workout that 'a lot of people miss.' It can seem like a skippable component, especially for exercisers who are short on time or those who think movement needs to leave them sweaty and aching to be worthwhile. But taking a few minutes for gentle movement and stretching post exercise is important on several fronts. Advertisement For one, regular stretching can help improve your range of motion, which ultimately helps you get more out of your workouts, Pierson explains. That's because the more range of motion you have, the more muscle you can activate and the more strength you'll eventually gain. Plus, stretching after a workout increases blood flow, boosts oxygen levels, and delivers nutrients to your body and your muscles, which aids with the recovery process. Then there's the fact that the cooldown is a great way to calm your body and mind post exercise, helping you end your workout on a feel-good note. And that can cultivate a positive association with exercise that spurs you to make it a regular habit. Along with a stellar pump-up playlist (might we suggest Megan's 2024 namesake album?), that may be all the motivation you need to crush your gym goals. Related: Get more of SELF's great fitness coverage delivered right to your inbox—for free. Originally Appeared on Self
Yahoo
13 hours ago
- Sport
- Yahoo
George Kittle opens up on bizarre NFL training method with sex life side effect
San Francisco 49ers tight end George Kittle might've shared too many details about his recovery treatment. During a recent appearance on the 'Bussin with the Boys' podcast, Kittle explained that he uses a Vasper machine to help improve his recovery — and the extra side effects it has on his testosterone levels. Advertisement 'I do it a little bit during OTAs (organized team activities), but as soon as I get back in the summer, it's like my cardio every day at the end of my workout,' Kittle, 31, said. 'I'll go lift, run my routes, run hills and then I'll do a 20-minute Vasper session, four days a week. I love it. 'It also knocks you the f–k out at night, unconscious. You sleep so well, and you have wild dreams, too. It's awesome … The main selling point is you, um, blow huge loads.' Warning: Graphic language The Vasper System is a recovery bike that utilizes blood flow restriction (BFR) and uses compression technology, liquid cooling and interval training to 'create the effect of a high intensity (anaerobic) exercise without the wear and tear, time, effort or stress it takes to achieve the same results with conventional exercise,' according to the company's website. Advertisement 'I was like, 'How do I say it?' I just gotta say it,' Kittle continued regarding the sexual side effects. 'That's how it was sold to players. It was like, 'Look, it boosts your testosterone, you sleep really well, you're going to feel great and you also blow huge loads.'' The Vasper machine. San Francisco 49ers tight end George Kittle might've shared too many details about his recovery treatment during a recent appearance on the 'Bussin' with the Boys' podcast in June 2025. YouTube/Bussin' with the Boys Kittle — who's been married to his wife Claire since April 2019 after meeting at the University of Iowa — was skeptical at first. 'I was like, 'Oh, that's bulls–t'. Not bulls–t. And then that rumor started going around,' he said. 'In 2019, there were six or seven coaches that were doing it all of the time… [like Mike LaFleur] one of my (offensive coordinator)'s, he was in there all the time, going to town.' San Francisco 49ers tight end George Kittle and his wife Claire after signing his contract extension in April 2025. Instagram/Claire Kittle San Francisco 49ers tight end George Kittle (85) works out with his teammates during an OTA at Levi's Stadium on June 10, 2025. IMAGN IMAGES via Reuters Connect Kittle added that he's 'lightyears ahead' of where he was last year at this time mentally and physically after having a rare postseason off. Advertisement The 49ers failed to make the playoffs for the first time since 2020 with a 6-11 mark last season. 'The one benefit of not making the playoffs is you get an entire month off. I haven't had January off since 2020,' he said. 'Mentally and physically, I'm lightyears ahead of where I was last year, which is pretty fun.' Kittle signed a four-year deal worth up to $76.4 million with $40 million in guarantees with the 49ers in April, tying him to the team through the 2029 season. He tallied 78 catches for 1,106 yards and eight touchdowns in 2024, becoming the fifth tight end in NFL history to record at least four 1,000-yard seasons. Advertisement Veterans report to 49ers training camp on July 22. San Francisco opens the 2025 season against the Seahawks in Seattle on Sept. 7.
Daily Mail
14 hours ago
- Entertainment
- Daily Mail
Eva Longoria, 50, goes bra-free in a nude tank top and micro shorts during a power walk in Spain
TV star Eva Longoria looked sensational in a nude crop top and micro shorts as she went out in Spain on Monday. The 50-year-old brunette was dressed for a workout as she added a beige visor and black sunglasses with a black fanny pack around her waist. The Land Of Women star had on her chunky sneakers as she went on a power walk with a group of female friends. Their exercise session took place on the scenic streets of Puerto Banus in Marbella, Spain, where the star has been living in recent months. The group took a break to explore the vibrant artisanal market, browsing through handmade goods, local delicacies, and boutique treasures. She is married to José Antonio Bastón and they have a son named Santiago but they were not seen on Monday. Eva has managed to stay an impressive size two even into her 50s. The Desperate Housewives actress showed off her toned form during the walk. The star, who has been seen on her CNN docuseries Eva Longoria: Searching For Spain, showed off her sculpted arms while wearing gold bracelets. The Texas native a flashed a fresh pale pink manicure. Eva had her long brown hair with flirty highlights in a high ponytail. At one of the booths, Eva looked at beaded jewelry while with her three friends. Eva has been spending time in the Mediterranean sun in the Andalusia region of southern Spain, a place she has called home for the past year. This comes after the mother-of-one shared her top three diet hacks last year. Longoria's three diet tips are intermittent fasting, clean eating, and moderation. She follows a 16:8 fasting window (eating between 11 a.m. and 7 p.m.) and focuses on protein, leafy greens, healthy fats, and complex carbohydrates. The Hollywood veteran's three friends were all dressed in leggings The red carpet fixture also avoids processed carbs, sugar, and fried foods, particularly during the early postpartum stage. She generally eats within an eight-hour window, typically between 11 a.m. and 7 p.m., according to Women's Health. Longoria prioritizes whole, unprocessed foods like lean protein (chicken, fish, eggs), leafy greens, healthy fats (avocados, olive oil), and complex carbohydrates (quinoa, brown rice). The workout enthusiast cuts out processed carbs, sugar, and fried foods, especially after pregnancy, and incorporates protein into every meal and snack. She uses healthy fats like avocado in her meals and chooses complex carbs like quinoa and brown rice over refined grains. The cover girl believes in moderation and avoids restrictive diets, according to Celebwell, but generally gravitates towards healthy options. Eva emphasizes staying hydrated, says Prevention, which is a crucial part of any healthy lifestyle. Snacking includes almonds, yogurt, and fruit. Eva's travel docuseries Eva Longoria: Searching for Spain continues to perform strongly for CNN. After the success of Searching for Mexico, the Spanish edition led to yet another installment—this time taking the actress to France. 'France has long been a cornerstone of global cuisine, and I'm thrilled to be partnering with CNN for this next chapter in our culinary and cultural journey,' Longoria said in a statement, as reported by The Hollywood Reporter. In May Longoria said she always thought she'd become a success in Hollywood. The versatile actress has enjoyed a hugely successful career, starring in shows such as Only Murders in the Building, and Eva has now revealed that she never doubted her own talent. Eva has managed to stay an impressive size two even into her 50s. The Desperate Housewives actress showed off her toned form while on the beach in Marbella, Spain The actress told Byrdie: 'When I look at the longevity I've had in this industry, it makes sense to me. 'Of course, I'm going to work as hard as I can at whatever I do, and it just happens to be in this industry. 'I knew I'd be successful because I was surrounded by successful women - my mother, sisters, and aunts were independent, strong, smart, and charitable. 'They were everything I wanted to be.' Eva's self-belief has helped her to navigate the pitfalls of Hollywood. She explained: 'I remember the first time I was on a billboard and somebody said to me, "Oh my god, who would have thought?" 'And I said, "Me. I thought it. I dreamt it." If you don't champion yourself, who else is going to? That unwavering belief in yourself will take you so far.' Despite this, Eva admits that her priorities have changed in recent years. Eva had her long brown hair with flirty highlights in a high ponytail The brunette beauty shared: 'When you're young, you should say yes to every opportunity, so you can decide what you want to do in life. 'Now that I'm 50, I'm prioritizing differently,' explained the close friend of ER star George Clooney. 'I'm curating my life to be very specific to what I want the next 50 years to look like. I'm spending more time with my family, working less, and doing more of what I love. 'Being financially secure helps with those decisions, but I feel I've worked hard enough to say 'no' now.' Eva has also confessed to becoming more health-conscious in recent years. The actress said: 'I don't mind ageing. I just want to age well. I'm grateful to be able to move my body and work out, hike up a mountain, and play with my son. I'm trying to be as mobile as possible for as long as possible.'
