Help out your immune sysem and try eating some orange foods this fall!

Help out your immune sysem and try eating some orange foods this fall!

Fitness tip #389

Fitness tip #389

(Source: fabulousrvb)

Fitness tip #388: You can do the single leg extension exercise with a machine, or by sitting on the ground with your feet in front of you. Rotate your feet outward, and slowly lift one leg off the ground. 

Fitness tip #388: You can do the single leg extension exercise with a machine, or by sitting on the ground with your feet in front of you. Rotate your feet outward, and slowly lift one leg off the ground. 

Jumping Pullups
Exercises A-Z: The jumping pullup is a good beginner exercise if you aren’t used to doing full pullups. A way to increase the intensity is to pull up to where your chin is above the bar, and then statically hold that position for 5 seconds. 

Jumping Pullups

Exercises A-Z: The jumping pullup is a good beginner exercise if you aren’t used to doing full pullups. A way to increase the intensity is to pull up to where your chin is above the bar, and then statically hold that position for 5 seconds. 

Anonymous asked: hii, i'm wondering what the best ab workouts are. I'm an average weight, i'm not fat or obese or anything, i just want my stomach to be smaller, i'm currently dieting and i play volleyball, go to the gym whenever i can, and i'm starting to go to a zumba class once or twice a week. But i want to know what the best exercises to lose my stomach are. thanks!

Hi, I can give you exercise to make your abs and core stronger, but you won’t lose your stomach with just ab exercises. Spot-treating fat is a myth unfortunately, the best way to lose fat in one area is to focus on full body exercises than are pretty intense. So for example, keep going to the gym and play volleyball and do zumba, those are all great options! Now if you’re looking for stronger abs, here are some great exercises:

1. Plank: Probably the best of them all! The plank is a full body exercise disguised as an ab exercise, but you should feel it all over your body. You can do it in a pushup position and hold it, or your can get on your elbows. The key is to keep your spine and back and neck all in alignment. If one part starts to sag, you need to make sure to get back in alignment so that you keep working your abs. Keep your core engaged and pull your navel into your spine. The plank also has variations like side plank and reverse plank.

2. Crunch: As long as you’re focusing on spinal flexion and not bringing any other muscles into this exercise, the crunch is very good. Bring your head up to meet your bent knees, but only lift far enough so that your shoulder blades come off the ground. While lifting, exhale powerfully using your diaphragm. This is going to engage your transverse abs, which really slim down your abdomen and pull everything in. A variation of this is the reverse crunch.

3. Hip lift: This one was relatively new to me, but it definitely works and everyone should do this! Lie supine and lift your legs so that they are perpendicular to the ground. Focusing on engaging your core, lift your hips straight up so that they come off the ground. This exercise is very difficult to do correctly, so I would try to look it up to see how it’s done. Your abs will be definitely fatigued after doing a few reps of this one! Make sure to keep your spine against the ground the whole time so that you don’t arch your back, and pull your navel into your spine to help with this. 

Hope you try (and enjoy!) these exercises!

can-only-be-me asked: How can I run a full mile, non-stop? I was planning on starting slow, and this week I finally ran a full lap (in 3 minutes :/), but how can I become better runner? I need help, I love running when I'm done (the euphoric feeling in my legs afterwards yum!) but for some reason I can't stand it when I'm running. I need all the tips and advice you can give! If you need anything extra, um I am a pear, I have a pretty good core, chunky legs, and a great deal overweight :/

Working up to a mile is hard, but you can definitely get there through lots of practice! Running takes significantly more energy than walking, so walking a mile won’t mean that you can run one. Personally, I would focus on being able to walk a 5k straight at a pretty good pace without stopping. Once you’re there, light interval training is the best way for you to get into running. For example, run for one min, walk for 2 minutes. Repeat that for 30 min, and you’ll have a good workout where your body will be learning to efficiently use oxygen while in motion. This would be a 1:2 work to rest ratio. Once you’ve mastered this, I would try a 1:1 work to rest ratio, and a 2:1 work to rest ratio. Interval training is the best for developing that aerobic base! Hope you like the tips and good luck! I love the runner’s high too, it’s a great feeling :)

Fitness tip #387: A good example of rotational movement would be the Russian twist!

Fitness tip #387: A good example of rotational movement would be the Russian twist!

Fitness tip #386: Make sure that you’re eating all of these foods for the right amount of energy, and don’t try to cut them out!

Fitness tip #386: Make sure that you’re eating all of these foods for the right amount of energy, and don’t try to cut them out!

Fitness tip #385: Engaging your triceps earlier in the lift is what can get you to the next level on the bench

Fitness tip #385: Engaging your triceps earlier in the lift is what can get you to the next level on the bench

Fitness tip #384

Fitness tip #384

Iliopsoas Leg Raise
Exercises A-Z: Work your hip flexors with this great exercise. Make sure to keep your back flat on the floor and core engaged!

Iliopsoas Leg Raise

Exercises A-Z: Work your hip flexors with this great exercise. Make sure to keep your back flat on the floor and core engaged!

Fitness tip #383

Fitness tip #383

Fitness tip #382: Better posture will give you more energy and reduce back pain!

Fitness tip #382: Better posture will give you more energy and reduce back pain!

Fitness tip #381

Fitness tip #381