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Cable Fly Exercise – What you need for Attractive Chest Muscles

Cable-Fly-Exercise-What-you-need

Cable fly is not redundant with any workout contrary to many people’s beliefs. You can do this exercise to build muscles on your pecs. It is what cable fly changes in your body.

Cable fly isCable fly is one of the variations of chest fly. But you cannot compare it with a dumbbell fly or pec fly. The movement for this workout will improve your muscles on your pecs and forearms.

Before going through with cable fly, let us define first what chest fly is? Chest fly indeed is one of the best exercises when it comes to building muscles in your chest. It teaches you to have a more scapular reaction. Scapular reaction means to pinch your shoulder blades with combatting poor posture from sitting hunched over a desk all day.

What muscles involve in chest fly workout? The muscles involved with this one are your chest and shoulders. Triceps are also included. When your muscles in your chest are already build up, doing push up will be a lot easier. If you are not working correctly with your muscles, then you will end up injured. And that is what we are avoiding.

But the main event in cable fly is not only doing the chest exercise but also feeling it in your chest. You can feel it with the number of weights you are lifting every time you are doing the chest exercise. You can also add some challenge or upgrade your cable chest fly.

Why cable fly?

Cable Fly

There are benefits of cable fly like, for instance, that can replace bench press due to joints pain. It could also change the angle of the movement enough to limit the potential stress on the joints. In doing this exercise, you will have lots of tension on the muscle through the entire range of motion. The cable fly setup gives your muscles almost uninterrupted time under strain and a massive pump of pressure to improve muscle growth.

Focus Muscles

The muscles involved in cable fly are the pectorals. The pectorals are your muscles in the chest—major and minor. The primary muscles are those that visible, powering the adduction of the arms and making inward rotation and elevation. The small muscles are located a layer deeper and draw the shoulder blades down and forward.

The major pectoral muscles have two functions. One is that it uses for the upward angle of movement to emphasize the upper portion of the chest. You can have low to the high motion of the cable fly exercise so that you can target the upper part of the chest. Then the other one is the lower angle that emphasizes, the lower portion of the muscle.

How to Do Chest Fly vs Cable Fly

Workout on Plane: 101 Ways to Move your Muscles during In-flight

Workout on the plane

Workout on the plane, especially during the long hours of travel, is highly advisable to consider for every traveler. Why? Because it can prevent the body of the traveler from having a deep vein thrombosis – a condition in which blood clot develops in a deep vein.

 

Workout on the planeWorkout on the plane consists of various movements to exercise the muscles in your thighs and legs. By doing most of the actions it enables the blood flow in the body while on travel.

But how do we know if we need exercise during travel? Workout on the plane should be a choice if you are going to travel more than four hours of sitting. Well, this is not only on a flight, but you will need to move your body in any given situation of sitting for more than four hours.

According to the study, some individuals experience deep vein thrombosis after several travels of more than four hours without making some movement or exercise. Therefore, medical expert advice that workout during a trip is essential to keep the blood flowing regularly.

Yes, there are several sets of exercises that you can do when you are on travel. What we have here are workouts for long-haul flights to keep your muscles moving. These workouts are simple and easy to perform while on board. Just make sure that you will do this when the seatbelt sign is off. It is essential and should not take it lightly. However, you can still do a workout if you are sitting.

Workout while sitting on a plane

If you are uncomfortable during long hours of flights sitting and doing nothing, well, you can do sets of workout on a plane to move your muscles. When we say exercise, running and walking are not only our options. Exercise on aircraft can also be performed while sitting, and you will not regret this.

Go for the stretch!

While sitting, the muscles that need to give workout are neck, shoulders and back. But how? Don’t be sketchy. Exercise on a plane for your neck, shoulders and back is stretching, and there is no excellent workout but this. By following the easy step on how to extend these parts of your body should make your travel more productive and enjoyable.

How to stretch neck:
  1. Tilt your head forward and backward as long as it never hurts your neck. Do this slowly.
  2. Then, put your hand on your forehead while tilting your neck backwards.
  3. Press it gently and firmly, then move your head forward. Make sure there is resistance between your hand and head to put some pressure on your neck.
  4. Afterwards, you can tilt your head right to left and vice versa.
  5. You can add some resistance and pressure to your neck by placing your hand against your face and opposite sider you are leaning into.
How to stretch shoulders:
  1. Move your shoulders upwards and downwards.
  2. Then roll backward and forward to relax.
  3. After that, move your shoulders in a circular motion.

It will release the tension build up in your shoulder muscles.

How to stretch your back
  1. Bend your body to the point that your chest can touch the top of your thighs.
  2. Hold this position for a few seconds.
  3. Then you can return to your sitting position.

Know more about power movements

Powerlifting Equates to Building Strong Muscles and Gaining Strength

Powerlifting-Equates-to-Building-Strong-Muscles

Powerlifting is all about strength. When you need to improve your strength, you may need to know how to do powerlifting. Powerlifters are the ones who do this exercise, and they should be capable of lifting even the heaviest weights.

Powerlifting is all about strengthPowerlifting allows you to build more muscles and, of course, burn fats. You can compare it with squat, bench press or deadlift. But powerlifting strengthens your skeleton; therefore, reduce the risk of injury during sports activities.

When doing powerlifting, you will need to focus on your strength and proper posture. There is a powerlifting routine that might improve your skeletal muscle. For instance, you can do squat to work on your legs and hips. Then, perform some deadlifts to strengthen your back and legs. And for your upper body, you can have bench press. These are exercises that can assist you in improving your powerlifting.

Another advantage of doing powerlifting is burning calories and fats. Given this as intense and resistance training, your metabolism will improve, which affects burning calories and fats.

What is powerlifting if it does not build stronger muscles. Problems with skeletal health result in osteoporosis. One way to combat this health issue is to practice resistance training. Resistance training, like powerlifting, increases bone mineral density. It also reduces risk factors affecting bone health.

Powerlifting is one of the athletes’ choices to improve their speed and ability to jump vertically. If you want to run faster or jump higher, build a bigger squat through powerlifting. The strength of your back is essential for many other activities, including martial arts, wrestling and fighting.

Best Techniques for Powerlifting

Best Techniques for Powerlifting

Partial repetitions are high for developing strength and allow you to lift more than usual. Also, they can build strength during your weak point to perform better. But to improve powerlifting, you will need to use a power rack to lockout position in this exercise. Also, the area of your movement should have the appropriate training for the assigned repetitions.

More so, proper handling of weight is essential if you want to handle a massive amount of weight. You will still need the assistance of a power rack to lock out whatever position of a movement you need working on.

Know More Variations of Powerlifting

Barbell Squat, Effective beyond Complexity Exercise

Barbell-Squat-Effective

The barbell squat is a complicated squat yet effective way to increase the muscle mass of your posterior chain. These muscles must be built stronger to produce hip extension. The squat is one of the exercises that improve your strength for jumping, pushing, pulling and other lower body movements.

The barbell squat is one of the squat variations that provide additional tension to your lower and upper body. Basic squat uses the most amount of weight. The squat should be performed through the effective range of motions. You only need to ensure that your hip is dropping below the top of the knee.

But for the barbell squat as one of the squat variations, you will need the barbell to be placed on your shoulder back.

How to do this?

how to do The barbell squat

Since the barbell is in the rack at the height of mid-sternum, take a thumbless grip on the bar that is narrow enough for your straight wrists. Then place the heel of the palm against the bar, while placing fingers on top. The hands keep the barbell from rolling down our back. With grip and hooks in place, walk under the bar and place it right under the spine of the scapula on the meat of the rear deltoids muscles. With the bar in position, take a deep breath and stand up with the bar on the back. Next, you will have to step out of the rack and make the same shoulder-width stance as the stretch without the bar. Take a big deep breath to increase the intra-abdominal pressure of the gut and provide stability for your back.

While doing the squat with a barbell, you will need to keep in mind some of the things that you should need to learn. For instance, the hands don’t hold the bar on the back; instead, our back muscles hold the bar on our back. We use the low bar position to allow us to bend over and use the hip drive to stand up.

Also, when you are preparing to squat down, there are two things that you need to remember, as well. The first one is you have to shove your knees out. And the second one is squat down to depth and come right back up by driving your hips up.

Learn the Basic

Aside from the barbell squat, there are other kinds of squat that you want to try. But you’ll need to know how to do the basic squat.

For the basic squat, the starting position is standing with your heels apart with shoulder-width distance. Put your heels under your shoulder and turn it out at 30 degrees. While, push your knees to the side, the same direction of your feet. Then bend your hips and knees at the same time. Start moving it back and down while pushing your knees out. Make your lower back squat with a natural arch shape when you stand. Your hands should be outside your shoulders while squeezing the bar hard. But let your upper back carry the bar. The bar should be in the center, between your traps and rear shoulders or on your traps. For your elbows, you will need to place it behind the top of your torso. Before unracking, raise your chest and make sure your legs are straight before walking back.

While doing that, bend your hips and knees at the same time. Your head should be in-line with your torso. Next, squat down until your hips are lower than your knees. Lock your hips and knees for racking and step forward, hit the rack. Move the bar in a vertical line over your middle foot. Then, hold it at the bottom while breathing in and out.

Quick Reminder: Avoid raising your toes or heels while doing squat. On each repetition, lock your knees at the top and stand with it. Do the proper breathing and get tight for the next repeat. Make sure your back is neutral and no rounding nor excess arching. Keep it at a diagonal angle. To support the bar, never use your hands to prevent damage on your wrist.

Common Mistakes while Doing the Barbell Squat

  1. You will avoid the lack of tightness during lifting by making the right stance. Doing the correct position should give you a tighter set-up. Also, it can build muscle mass and provide more balance while doing squat barbell.
  2. Try placing your barbell at the rack evenly and balanced. Keep it placed irregularly towards the left or right of the center. It will make your shift on whether the barbell is placed asymmetrically.
  3. Another common mistake during the barbell squat is making your knees forward too much. It will make your squat pattern weaker and can cause injury to your joints in your knees and lower back.
  4. On the other hand, if you move your knees inward, it can lead to a vulnerable position that could harm your knee joint. It should be one of the common mistakes when doing a barbell squat.
  5. The most common mistake while doing a barbell squat is not reaching the proper depth or doing only half squats. It is the result of a lack of an ingrained understanding of what an adequate extent and has locked down the feeling of joint positioning. To avoid, allot more time in the bottom position through holding repetitions.

benefits of barbell squat

Doing a barbell squat has many benefits.

Doing squat helps your body to build more muscles.

Indeed, a barbell squat doesn’t just help you achieve incredible, toned legs. Also, they promote body-wide muscle building by creating muscles in the body. They work up your quadriceps, hamstrings, calves, abdominal muscles, lower back and your butt too.

It can burn calories faster and more effective.

As calories burn, it will help you build muscle. It will become more efficient at burning calories so you can get to that slimmer physique faster. When you squat with weights bar, you’ll burn the calories even quicker.

More flexible muscles after incorporating weighted squat in your routine exercise

Being flexible is one of the factors to perform well in the workout routines. Our muscles, tendons and ligaments become less elastic as we grow old. But this does not mean that we cannot slow it down. Doing regularly weighted bar squats will help you limber up and become more flexible as the exercise involves bending and stretching of the leg muscles.

Like other exercises, it improves mobility and balance.

You will need to have strong legs for your daily activities. Strong thighs are essential for staying mobile; thus, you will need to do squats. Not only do they develop leg strength, but they also work out your core to stabilize your muscles. These muscles help you to maintain balance.

Maintain good health of your lungs and heart.

If you do exercises, your breathing will be practiced. Also, your heart will improve its function in blood circulation. Also, it will strengthen your cardiac muscles and lung capacity.

Prevent you from having injuries.

Proper stance while doing the barbell squat can prevent you from getting injuries. Aside from muscles, squat strengthens the tissues and ligaments in our body. By doing this, it helps your body to become steady while your primary muscles can do their job.

Stronger Bones and Improve functions of joints

Doing barbell squat engages your hips, knees and ankles at the same time. It helps build muscle and improves joint health and joint strength. Aside from joints, squat increases bone density in our bodies. It helps our bones to become stronger over time.

Good posture in doing squat.

Another good thing in performing squat has a good posture. While improving your core and leg strength, it influences your muscles at the back to have good posture.

Getting support for your daily activities

In general, doing a barbell squat will increase your capacity for doing everyday tasks. The squat is one perfect cardio exercise that you will need to improve your lower body, which is vital for daily movement.

In a nutshell

Indeed, doing a barbell squat improves our muscles in the lower body and at the back. But what could be the reasons for choosing the squat? Why squat if we could have other choices?

In the beginning, the squat is the most natural exercise that we have. It is one of the most foundational functional movements in our lives. And as we get older, it is crucial to maintain and to do squat correctly.

Don’t be deceived if you notice that doing squats is more comfortable than any workout. In fact, squats are compound movement. It means that it is a movement that needs your every joint working. A simple bodyweight squat workout uses almost every muscle group in the body. Adding a barbell in your routine, it helps your primary muscle group to work.

Aside from legs, don’t forget your muscles at the back, hips and core as well as your shoulders and arms moving.

Because of utilizing your bones and muscles completely, it burns calories and fats. In return, it adds muscle mass and increases bone density. Given this, it improves your flexibility. The increase in your knees and hips reduces your chance of getting an injury.

What Are The Essential Things to Do to Avoid Workout Mistakes?

What-are-important-things-to-do-to-avoid-workout-mistakes

Workout mistakes can be painful or fatal if you don’t follow the proper workout routines. You can avoid these mistakes if you know when and how to begin your workout. Asking a fitness professional or gym instructor can help you prevent workout mistakes.

workout mistakesWorkout mistakes happened unintentionally and seeing individuals suffered during workout sessions can be frustrating. Especially when you know how to do the workout properly, it will make you feel uncomfortable witnessing workout mistakes.

Well, as a beginner, workout mistakes are typical, but you should not allow it to happen while you do some exercises. Understandably, many have experience workout mistakes, and just after that, they will seek some dos and don’ts to avoid it next time.

So here, we have the top things you need to refrain from doing before, during and after your workout. These are the common mistakes that you should keep in mind before performing your plan routine.

But technically, you have to approach your gym instructor or fitness professionals to know what exercises and workout you can perform without injuring yourself. It is unsafe if you start your workout and make plans on the spot without looking for professional advice.

Because being safe is the most important rule, and of course, you don’t want to experience workout mistakes. By only doing the basic routine to keep safe while doing a workout, you will have no worries at all.

Top Things to Do that will Keep your Workout Safe and Effective

Be consistent with your moves.

Workout mistakes can happen if you have no consistency in your movement, and you are just moving your muscles. Moving only your muscles may result in some injuries that will make your muscles in pain. So instead of just moving your muscles, you can be consistent with your moves so it will burn fats and build more muscles to your target areas.

Be creative and refrain from depending on workout machines.

You can do several exercises, even without using workout machines and equipment. Devices or equipment for your workout can result in injuries if you are not knowledgeable on how to handle it. Therefore, to keep you safe and avoid workout mistakes, you will go for exercises like yoga, which most of the time does not need to use equipment and machines. Another thing about workout machines is that it has limits when it comes to the size and weight of an individual. Not all individuals have the weight and height that machines at the gym can cater to.

Other than that, when using machines and equipment, it prevents total engagement to your core muscles. Also, the focus is not on your muscles group, but the effect is focusing on individual muscles.

Cardio exercises have limitations, and you have to avoid them.

To avoid many workout mistakes, refrain from doing too much cardio. According to fitness professionals, too much cardio is not suitable for you because it makes your cortisol higher than average. It also decreases thyroid function, testosterone and growth hormone.

But you are looking to maintain your metabolism? Well, what you need to do is not too much cardio but interval training. With different sets of an exercise, it will keep you away from repeating workout mistakes. Also, the interval training will make your calorie burns while boosting your metabolism. Instead, it will make your workout routine perfect and achieving the results. It is what you need to get the results you wanted.

Refrain from doing the same workouts daily.

At first, you will have the same routines of workout. However, doing this for a long time will not challenge your muscles to develop. Then, this is one of the workout mistakes you have to avoid.

Doing repetitive workouts will make your muscles used to the same patterns of movement. You have to switch for different routines weekly or every two weeks to balance the flow and build-up of your muscles. Also, doing different sets of muscles will make your mind engaged with your workout.

Results of workout cannot be defined on long terms.

One of the typical workout mistakes that everyone was guilty of doing is the time spent in doing such a workout routine. Though you have invested so much time in the gym to finish your workout routine, you are doing harmful effects to your body.

Long hours spent at the gym only means that you are not getting the results you want. Focusing on the muscle group that you want to develop is one way to avoid workout mistakes. For instance, when you are into lifting weights, then you have to do fewer rounds to lift heavier weights than to repeat more than a dozen repetitions. Also, in this way, it is more manageable. You need to set standards that you can past over time.

Doing sit-ups are isolated movements so, make fewer sit-ups.

Indeed, sit-ups can make your abs leaner, and muscles in this area are getting in good shape. But only doing sit-ups is one of the workout mistakes because, while doing sit-ups, you are focusing on one muscle area.

To avoid workout mistakes, refrain isolated movements, and it includes sit-ups. What you can do so you can still perform sit-ups is doing some alternative exercise for this one. Because it only focuses on making your abs muscles intact, you may forget that this workout does not support a workout to burn more fats and calories.

Plan your day to day workout activities.

Planning your daily activities can reduce your zero productivity. If you want to accomplish your goals, then making schedules of the workout routines and sticking to it will help you to achieve it. Otherwise, you will have a low percentage of productivity, and the daily workout would not bring you the results that you are working hard for.

Making a daily record of the workout you have done

Anything planned that needs to have confirmation if results have been achieved will need a record. Small or big goals in each workout routine will need daily records to know the progress and what needs to be improved.

Some Quick Tips to Maintain Successful Workout Routines

Some Quick Tips to Maintain Successful Workout Routines

Quick Tip 1: Make the necessary breaks between sets. Letting your body cool down for a maximum of 30 seconds is the ideal cooling down of the body between sets. Avoid exceeding in this time to keep your heart elevated.

Quick Tip 2: Make sure to have good posture while doing the routine. If you want to know if you are in proper formation while doing the workout, you can look into online videos for some references. You can also go to the gym for actual fitness professional guidance.

Quick Tip 3: Warm-up and stretch to avoid workout mistakes. Warm-up is excellent as stretching and vice versa. Usually, the warm-up helps to have a good stretch for your bones and muscles. You can have different warm-ups, like walking. While stretching is prep for a workout, it can also be a faster way to repair muscles fiber so you can have more strength for the next schedule of routine.

Quick Tip 4: Wear the right attire. When performing some workout routines, you will need to wear the right clothes. Otherwise, you can have the possibility of making workout mistakes.

Quick Tip 5: Eating the right food and drinking enough water. When you want to achieve your body goals, these two things are essential.

Final Technique to Stop Workout Mistakes

Workout mistakes can happen to anyone. But you can avoid it by following different techniques and doing tips to ensure successful workout routines.

Water Workout to Lose Weight and Become Fit and Healthy

Water-Workout-to-Lose-Weight

types of water workout

A water workout is some exercise that believes to be the most effective way to lose weight. Imagine that you are moving in the water, your muscle fibers have more engaging activities that will burn more calories. And if you burned more calories, more fats have been used as energy.

A water workout can be useful if you have the perfect routine. Like other exercises, soon, you will begin to realize that it is valid after doing it accordingly.

This kind of workout can be called aerobic exercise that you can do with your arms, abs, thighs, and you will not be required to use laps. Water workout can be an excellent way to exercise the resiliency of your muscles and the durability of bones.

So what are the types of water workout? What we have here for you are the topwater workouts that can help you to achieve your body goals. But before deciding what to perform, know if your strength and ability to perform various water workouts.

types of water workout

WATER WORKOUT – AQUA TEASER

This water workout targets your shoulders, arms, abs and hips. Muscles in these areas should be in motion regular to make it firmer.

For the beginner: You can have an aqua teaser as your water workout in simple ways that you can avoid injury at first try. What you need to do is skip knee tuck but hold your knees in V position for a minute.

Advance movement: When you want to try an aqua teaser, and you want to complete the routine, you have to follow the steps.

In the pool, stand in the area where the water is shallow. Usually, you can find it in the end area. Then you sit back into the water simultaneously. The tread your hands out to sides and lift both legs together. In this position, you can fold until at hips. Then you can create a full V shape, with head and toes above the surface.

Afterward, you can bring your knees to your chest. Or you can have your legs straight as you can toward your chest to make V less extensive. Then you can extend your legs to return to V position.

Try this water workout for 20 repetitions and your hand treading for a minute.

SIDE BURPEE AT THE EDGE OF THE POOL

The side burpee at the edge of the pool water workout, unlike aqua teaser, does not come with simple steps. This water workout targets the abs, obliques, hips and legs.

How to achieve? You will have to follow these steps to complete the result of this water workout successfully.

At the edge of the pool, hold on to it with one hand so your body will be perpendicular to the edge. The side of the pool should be in the deep end area. Then tuck your knees into chest and place both feet flat against the wall of the lake. Do this as high as you can for the best results.

As a type of water workout, your grip should be maintained throughout the exercises. Then jump feet off the wall and extend legs as you engage your abs to bring the body as parallel to the surface. The position should look like a side plank position.

Then return to tuck, and you can continue this position for a minute. Afterwards, you can switch sides and repeat for another minute.

WATER WORKOUT LIKE TAXI

The water taxi is like a workout while riding a cab. What does it give you? Well, it targets your muscles at the back, shoulders, arms, chest and abs.

How can you do this without injuring yourself? Your starting position is sitting on kickboard with your knees together, legs dangling and skimming the bottom of the pool. Keep your arms extended in front of you and have your palms facing away from each other. Then sweep arms out to sides, like you are doing a breaststroke swimming.

Then continue doing this for 30 seconds before switching in the opposite direction. Your arms in the sides facing forward and your elbows are slightly bent. Then sweep arms together in front of you.

You can continue this for 30 seconds and squeeze your shoulder blades throughout the swimming for 30 seconds as you push forward and back.

KICKING A TOMBSTONE

The water workout tombstone kicking sounds a creepy exercise. But it is sufficient for your back, arms, abs, butt and legs muscles.

Your starting position for this water workout is setting your back at the edge of the pool, holding a kickboard with both hands so it will set as vertical. Make sure that half of it is below the surface of the water.

Then with your feet, push off the wall while holding the kickboard in the tombstone position. Afterwards, kick as hard toward the opposite side of the pool. You can continue this routine for a minute.

If you want more pressure, you can hold the kickboard in a horizontal position and submerged completely.

DOING THE DOLPHIN TAIL

The dolphin tail is a water workout that targets your muscles in your abs and legs. Your whole body should be in the position of like cracking with your movements from your core, not your legs. It is the technique to perform this water workout.

How can you perform this? First, you need to tread water at the end of the pool, where the water is deep. Next is put your arms out to sides and legs extended beneath you. Then engage to your abs, squeeze legs together and sweep them backward. Make sure your knees should bend slightly and quickly stretch forward to counterbalance the motion. Counterbalance motion is moving your arms through the water in the opposite direction of legs. Do this for a minute.

BREASTSTROKE IN VERTICAL WAYS

Doing breaststroke is the most common water workout if you want to lose weight with swimming. The vertical breaststroke targets the muscles in your abs, butt, hips and inner thighs.

To do this, you have to read water in the deep end while grasping each end of the kickboard. Make sure you are holding it over your head. Then extend your legs below, flexing your feet and bend knees to bring heels towards the butt. While in this position, quickly press legs down and diagonally outward to thrust body out of the water a bit and your toes pointed. You can repeat this for a minute with your legs extended below you.

If you want this water workout to be more comfortable, then instead of holding kickboard overhead, you can raise your hands above the head. Another option is making your hands float by your sides.

WATER WORKOUT – DECK DIP

Deck dip is a water workout that targets your triceps, abs and obliques. This exercise is a little challenging to do for those who are just starting to perform a water workout.

Your starting position is beginning to face the sidewall of the pool. Then place palms on edge behind you, fingertips facing forward and bending the one knee with the foot flat against the wall. Then raise the other leg as high as your hip in front of you. While doing this, make sure your arms are straight as if you are lifting out water. You can start at lower. Do this water workout for 10 repetitions by switching legs.

 water workoutOur Insights

A water workout is the latest trend on how to lose weight without using any equipment. But this workout requires you to know a little bit about swimming. It will be harp for a person to finish this workout successfully if there does not know swimming.

What is Plank Exercise and why is it Effective beyond Other Exercises?

What-is-Plank-Exercise-and-why-is-it-Effective

What is the plank exercise? And how it’s different from other activities? Can you do this at home or you will need some equipment while doing a plank? Why is it essential in a workout routine?

What is the plank exercise that suitable for your body and age? There are many variations of plank exercises, and we are giving you our top list on that. Also, we are giving you some tips on how to do a plank correctly.

Plank, like squat, is a simple yet effective bodyweight exercise. It is the state wherein you hold your body stiff to develop strength in your core and other muscles such as shoulders, arms and glutes.

As there are many variations of plank you can choose from, you will not need equipment. Meaning you can always perform it at home or the park. There are common mistakes in doing planking. But lots of good things will happen, and because of these smart things, people are going crazy asking – what is plank exercise.

Like squats, plank does not go out of fashion. Planks are one of the exercises needed to build muscles most simply.

So why, plank?

We will make this short – plank is doing some exercise that will improve your core definition and performance. It is an ideal exercise for abs muscles and all of your major core muscles. Empowering your core muscles, you will increase your ability to lift heavier weights, improved sports performance like jumping and the capacity to do stable side-bending and waist twisting. For sure, you will have excellent support at the back.

With enough support at the back, you can reduce the risk of your injury at the back and to your spinal column. It is a type of exercise that will strengthen your muscles and ensures firm support for your entire back. While doing this, you will not need to put too much pressure on your spine and hips. Therefore, you will have less injury but more strength.

Aside from strength, you can increase the overall metabolism of your body. It is one of the reasons why many choose to plank over other exercises. Doing this daily is one way of making your abdominal muscles increase the energy to burn. If you have no time to attend workouts at the gym, you can do planking. It is essential if you are spending the majority of your day in sedentary.

Also, good posture is one of the benefits of doing planking. While other workouts busy increasing your muscles, a plank, however, does a great job of improving your posture. A good posture is making both of your bones and joints in the correct alignment. Meaning, both bones and joints are maintained and healthier. If you have the right-back position, you will have fewer sufferings of back pain.

Other benefits that we can get from plank exercise are improved overall balance and mobility. Also, it gives calmness to your brain and treats anxiety and depression.

How do you do it?

Before going to different variations of plank exercises, it is crucial to know the necessary steps on how to do planking. Here is our easy step-by-step plank position.

  1. Your starting position is getting yourself into a push-up position on the floor. But your arms bent at 90 degrees and your forearms are rested to your weight.
  2. Make sure your torso is straight and your body in a straight line from ears to toes with no sagging or bending.
  3. Then your head should be relaxed and looking at the floor.
  4. You will need to hold this position as long as you can. But remember to breathe, inhale and exhale slowly and steadily.
  5. When you feel your muscles are already toughened by the pressure, slowly return to push up position.

Upgrade your Plank Exercise

When you learned the basic plank workouts and taking this exercise seriously, you will need to know the techniques on how to do a plank.

Forearm Plank

  1. Your starting position is lying down, with your face looking at the floor and your legs extended and elbow bent under your shoulders.
  2. Clasp your hands and make sure your feet should be hip-width apart, and your elbows should be shoulder-width apart.
  3. While on this position, make some contractions to your abs and then tuck your toes to lift your body. You should be in a straight line from head to heels.
  4. Hold this position for 60 seconds or as long as you can. But remember to breathe, inhale and exhale slowly and steadily.
  5. When you feel your muscles are already toughened by the pressure, slowly return to push up position.

Straight Arm Plank

  1. Your starting position is lying down, with your face looking at the floor and your legs extended. Your elbows should not be bent; instead, it should be straight like a push-up stunt.
  2. While on this position, make some contractions to your abs and then tuck your toes to lift your body. You should be in a straight line from head to heels.
  3. Hold this position for a minute or two or as long as you can. But remember to breathe, inhale and exhale slowly and steadily.
  4. When you feel your muscles are already toughened by the pressure, slowly return to push up position.

Side Plank

  1. Your starting position is lying down in a plank position. But, you will have to press your one hand into a mat. It will turn your body so your weight will be on the outer edge of your right foot.
  2. Then stack your left foot on top.
  3. You will need to do some other movements like pressing your torso up and down. Don’t forget to extend your left arm, pointed toward the sky.
  4. Make contractions in lower abdominal muscles and to your major core muscles.
  5. You can hold this position for a minute.
  6. Afterwards, you can return to your plank position and repeat on the left side. Make up to three repetitions.

Resistance Plank

  1. To have more pressure on your core, you can add a resistance band to work your core, shoulders and hamstrings.
  2. Place band around your wrists and ankles to form as straight-arm plank.
  3. Start moving your left hand and right foot out six inches.
  4. Return to start and repeat on opposite sides.
  5. You can have up to 10 repetitions.

Plank Tuck

  1. Your starting position is lying down, with your face looking at the floor and your legs extended and elbow bent under your shoulders.
  2. Clasp your hands and make sure your feet should be hip-width apart, and your elbows should be shoulder-width apart.
  3. Your knees should also be bent but do not touch the ground. Tilt your pelvis up and hold for 4 breaths.
  4. While on this position, make some contractions to your abs and then tuck your toes to lift your body. Then go back to your position in a straight line from head to heels.
  5. Repeat three times.
  6. When you feel your muscles are already toughened by the pressure, slowly return to push up position.

 Caterpillar Plank

  1. Your starting position is standing with your feet apart with shoulder-width distance.
  2. Then bend forward at the waist and place your hands on the floor.
  3. Crawl forward to plank position with your shoulders directly aligned over wrists.
  4. Then bend your elbows to lower your body toward the floor then push back up.
  5. Your starting position is lying down, with your face looking at the floor and your legs extended and elbow bent under your shoulders.
  6. Next, bend your left knee toward your chest and rotate your waist while doing this.
  7. After you reach the position of your left leg parallel to the floor, return to plank and repeat on the opposite side.
  8. Return to a standing position.

Twisting Knee Plank

  1. Your starting position is getting yourself into a straight arm plank.
  2. Then twist your lower body to the left, then to the right and return to center.
  3. Bring your left knee forward to touch your left elbow and hold for a second.
  4. Return to center and repeat on the right side.
  5. You can make 1 repetition up to 20 repetitions.

Plank with Side Snatch

  1. Adding a dumbbell for your plank will make your movement works better. While in a plank position, make your body straight and your feet wider than shoulder-width.
  2. Hold your dumbbell and engage in your core muscles.
  3. Then keep your arms straight and make a twist to your waist.
  4. Lift the dumbbell in the left hand out to left and up overhead.
  5. Return to plank position and continue for 60 seconds.
  6. Then switch sides and repeat.

Plank using a Ball

  1. Get a stability ball and place your shins and tops of your feet over the ball.
  2. Then put your hands on the ground in a plank position.
  3. Engage your core and squeeze your butt muscles and hold for 60 seconds.
  4. When you feel your muscles are already toughened by the pressure, slowly return to push up position by releasing the ball.

Also, you can try other plank positions using the ball. It is called stir-the-pot-plank.

  1. Your starting position is kneeling in front of the ball with your forearms and elbows on the ball with your hands clasped.
  2. Roll the ball forward until your legs are extended, and your body is in plank position, toes tucked.
  3. Your shoulders should be stacked directly above your elbows, and your chest lifted off the ball. Don’t forget your neck in line with your spine.
  4. Brace your abs and make a small circle to the right with your forearms, as if stirring a pot.
  5. You can do this for 15 repetitions and repeat circles to the left.

Are you feeling of improving your plank?

There are several ways of improving your plank. In many ways, what is plank exercise if you cannot have its full effect?

The first thing you will need to do is start your plank workout in straightforward variations. You can start with bent knee or forearm plank if you are a beginner. After you experienced plank for two minutes, you can try other plank variations.

The key to do that is practice daily. Discipline yourself to have a few minutes for your plank exercises. If you can do this, instead of the basic plank, you can increase your repetitions as well as upgrade the plank variations that you will do.

Quick Tips for Plank Exercise

Like other workouts, you can find flaws in doing planks. There are many mistakes, but we will focus on the top things that need to be resolved.

Make sure you have enough support for your back.

Put some effort to support your back by pulling your belly button in toward the spine when you are doing some contraction. It will help you torso flat, making your spine safe.

Your backwards should be in straight form.

It happens a lot to your butt. When you do planking, your butt is going upwards, or your back is going downwards. But the thing is, make sure your backward is in straight form, and you will have enough abs that will engage from top to bottom.

Keep your head straight while looking at the floor.

Don’t keep your hips, butt and back the only focus of your plank exercise. Another thing that is important to notice while doing the plank exercise is that your head is straight, making your neck in a neutral position. It is beneficial to your neck during this exercise.

Learn the essence of breathing in and breathing out.

Like other exercises, breathing is essential. You can deny oxygen to your body while doing the plank exercise. Make sure you know proper breathing to avoid dizziness and nausea. If you don’t know the appropriate breathing technique, you may need to ask for assistance on this one.

Stop being time conscious.

Free your mind from time and focus on your workout. Restraining your routine can affect your muscles and body while doing plank exercise. Never limit yourself with time. Instead, focus on the results that you want to achieve.

In our Opinion

After realizing and knowing about what is plank exercise, it is a useful exercise if you want to have strong muscles overall your body. But its pressure focuses on your abdominal muscles, so plank exercise is also known as plank abs.

How to Do Squat – the Powerful Exercise for your Legs

How-to-Do-Squat-the-Powerful

How to do squat is a powerful way to enhance your overall fitness. You may want to do squats if you need some quick yet best results from your workouts. Look no further, as we are giving you some reasons and easy ways on how to do squat.

How to do squat enables your body to have the strength exercise and a vital one that will increase the size of muscles in your lower body. Squats target your core strength, which is your key to do other workouts such as powerlifting, deadlifts and bench press.

However, to perform and achieve the results of a good squat workout, you will need to learn the techniques on how to do squat. The squat is considered as a staple exercise in many workout programs. Therefore, we are giving you the best tips and easy steps on how to do it.

Your lower body, especially the hip and knee joints up to your ankle joints, are essential to maintain their flexibility and strength. Also, after comparing it to other workouts, squat requires no equipment, and you can do it anywhere you want.

So why squat?

Regarded as a powerful leg workout, you can enjoy many advantages of doing squat. Enough pressure and appropriate intensity of squats can give you quick results.

Squats can build strength to your upper and lower body.

Indeed, squats’ primary muscle target is your leg muscles. On the contrary, it can also build muscles in your upper body. While intense workouts like squats, it can trigger the growth of hormones and testosterone in your body. These compounds are essential to improve muscle mass in certain parts of your body.

The squat is a functional exercise.

When you say functional exercise, it helps your body to perform daily activities. Since you will not need equipment to do squats, you can do it anywhere. The fundamental reason for how to do a squat is to promote mobility and balance. It also helps you build muscles to perform efficiently.

It gives you less fat, more muscles.

The squat cannot directly burn fat. However, the squat is useful in gaining more muscles. The cycle is when you gain more muscles, you will need more fat eventually.

It makes your body more flexible and balance.

Who cannot enjoy a body with flexibility and balance? Most importantly, strong legs are crucial for mobility and help maintain balance. Having balance in your body is improving your brain and muscle groups’ communication with each other. Achieving both flexibility and balance is vital while doing the workout.

No injuries if you do the squat workout.

Being flexible, balance and gaining more strength, you will more likely prevent injuries while doing other workouts. Your muscles, ligaments and connective tissues to be precise are more stabilized than before doing squats.

Squat improves performance in running and jump.

Most athletes know how to do squat as it boosts their limits on jumping high and running fast. Given that squat provides mobility, balance and strength, no wonder squat is vital in every athlete’s training program. Pushing the limits of an athlete is quite hard if you have no preparations before doing so.

More tone backside, abs and muscles of your entire body

Other than your lower body, squats can make a difference to your muscles in toning and tightening your behind. For instance, your abs and backside muscles can feel different if you do squat. It will prevent you from being obese, diabetic and reduce the risk of having the cardio disease.

How do you do it?

As the mainframe of every workout, the squat is a versatile exercise. But you can always start from the basics.

Step 1: Your starting position is standing facing forward with your head and chest held up and out.

Step 2: Then place your feet apart in shoulder-width, extending your hands straight out in front of you to help keep your balance. You can have extra movements like bending your elbows or clasping your fingers.

Step 3: After you are done with your hand, you can make an imaginary chair to sit back and down your hips. While doing this, keep your head facing forward as your upper body bends a little ahead. Make sure your back is slightly arched as you descend in this position.

Step 4: With your hips bent and your back slightly arched, lower down your thighs, parallel to the floor as possible. With your knees over your ankles, press your weight back into your heels.

Step 5: Focus on your form and keep your body tight. Then you can push through your heels and bring yourself back to the starting position.

For starters, you can have three sets of 10 squats, and then you can add more repetitions. Given that you are doing it properly, you can have the best results right away.

Variations of Squat

If you master doing the basic squat, you can do already do variations of the squat. The single stunt of squat in your routine cannot improve your strength, mobility and balance. Here, we are handing over to you on how to do squat, which focus on different muscles of your body. Here is the step-by-step of different squat variations you can do.

Bodyweight Squat

  1. For bodyweight squat, start your position with your feet apart, slightly wider than your hips. Your feet slightly turned out and your arms at your sides, palms in.
  2. Then engage with your core while keeping your chest lifted and back flat as you shift your weights into your heels. Push your hips back and bend your knees to lower into a squat.
  3. Make sure your elbows bent and bring your palms together in front of your chest.
  4. Drive through your heels to stand and squeeze your glutes at the top for 1 repetition.

Jump Squat

  1. Your starting position, stand with your feet apart, a little wider than your shoulder width, toes slightly turned out, hands in front of your chest.
  2. Make sure you engage with your core while keeping your chest lifted and back flat as you shift your weights into your heels. Push your hips back and bend your knees to lower into a squat.
  3. Then jump as high as you can while swinging your arms down by your sides. Keep your back straight and your chest lifted.
  4. Land with soft knees for 1 repetition

Sumo Squat

  1. In this variation of the squat, start your position with your feet apart, slightly wider than your hip. Your feet slightly turned out and your arms at your sides, palms in.
  2. Make sure your legs are wider, and your toes are more turned out. It will make your inner thighs and glutes have more movement than the basic squat.
  3. Then engage with your core while keeping your chest lifted and back flat as you shift your weights into your heels. Push your hips back and bend your knees to lower into a squat.
  4. Make sure your elbows bent and bring your palms together in front of your chest.
  5. Drive through your heels to stand and squeeze your glutes at the top for 1 repetition.

Squat Jack

  1. Your starting position for this squat will be different. You will need your hands to clasp together in front of your chest.
  2. Then, make your feet apart more extensive than your shoulder width. Engage with your core while keeping your chest lifted and back flat as you shift your weights into your heels. Push your hips back and bend your knees to lower into a squat.
  3. Drive through your heels to stand and jump your feet back together, squeezing your glutes at the top for 1 repetition.

Squat to Lateral Leg Lift

  1. In this variation of the squat, start your position with your feet apart, slightly wider than your hips. Your feet slightly turned out and your arms at your sides, palms in.
  2. Then engage with your core while keeping your chest lifted and back flat as you shift your weights into your heels. Push your hips back and bend your knees to lower into a squat.
  3. After putting pressure on your heels to stand, squeeze your glutes at the top.
  4. Then lift your right leg to your side, make sure your foot is flexible to keep your leg straight and toes forward. In doing this, you will have to put more weight on your one leg. Have a focus on keeping your back straight and core engaged.
  5. After that, switch sides and repeat by lowering the other foot for 1 repetition.

Squat using Dumbbell

  1. In this variation of the squat, start your position with your feet apart, slightly wider than your hip. Your feet slightly turned out and your arms at your sides, palms in.
  2. Then engage with your core while keeping your chest lifted and back flat as you shift your weights into your heels. Push your hips back and bend your knees to lower into a squat.
  3. Drive through your heels to stand and squeeze your glutes at the top.
  4. While standing, press the dumbbells overhead, straightening your elbows completely. Don’t forget to keep your core engage and hips tucked under to avoid arching your lower back.
  5. Make a slow and lower the weights back to your shoulder for 1 repetition.

Squat using Goblet

  1. In this variation of the squat, start your position with your feet apart, slightly wider than your hip. Your feet slightly turned out while holding a goblet in both hands in front of you. The position will be the goblet hangs vertically to your sides.
  2. Then engage with your core while keeping your chest lifted and back flat as you shift your weights into your heels. Push your hips back and bend your knees to lower into a squat.
  3. Drive through your heels to stand and squeeze your glutes at the top for 1 repetition.

Squat using Kettlebell

  1. In this variation of the squat, start your position with your feet apart, slightly wider than your hip.
  2. Make sure your palms are facing in while both hands hold a kettlebell in front of you. You can bend your elbows while doing this.
  3. Then engage with your core while keeping your chest lifted and back flat as you shift your weights into your heels. Push your hips back and bend your knees to lower into a squat.
  4. Put pressure on your heels to stand, squeeze your glutes at the top for 1 repetition.

Squat using Barbell

  1. Your starting position on this squat is standing a barbell inside a squat rack. Make sure your feet parallel to the bar rests on your collarbone and gently presses against your throat.
  2. Then grab the bar with your hands, with distance wider than your shoulder-width apart. Also, your elbows should be at forward and palms up.
  3. Next, pull off the barbell from the rack and step back. Make sure you will place your feet slightly wider than shoulder-width apart and turn your toes out 20 to 30 degrees.
  4. After that, push your hips back and bend your knees to lower into a squat. Your knees should be slightly out to the sides and keep your chest upright.
  5. Drive through your heels to stand and squeeze your glutes at the top for 1 repetition.

Squat with Band Resistance

  1. In this variation of the squat, get a looped resistance band and place it around your ankles.
  2. Then place your feet apart, slightly wider than your hip. Your feet slightly turned out and your arms at your sides, palms in.
  3. Then engage with your core while keeping your chest lifted and back flat as you shift your weights into your heels. Push your hips back and bend your knees to lower into a squat. Bring your palms together in front of you.
  4. Drive through your heels to stand and squeeze your glutes at the top for 1 repetition.
  5. But just a reminder, if your knees are caving in as you lower or stand, try looping the band just above the knees. Then, as you straighten your knees, push out against the band a little to keep your knees from caving.

In our opinion

How to do squat can fairly give you a result to have strength on your whole body muscles, but especially with your legs. In doing squat, the muscles that benefit most are your lower body. Though other muscles in our body are not totally left out, this workout can provide necessary preparations for athletes to have more mobility and balance. Other than these, you can have the strength you needed.

How to Do Crunches – Your Effective Ways to Achieve Perfect Ab Muscles

How-to-Do-Crunches-Your-Effective-Ways

How to do crunches is your exercise routine targeting your abdominal muscles. Crunches are what you need to have beautiful abs that you can flaunt anytime. Doing crunches are building up your confidence and strengthening your core muscles.

How to do crunches in achieving your dream abs muscles needs focus on the sets of exercises that need to be done. Aside from appearance, the stability and strength of your abdominal muscles are essential. You want to know why?

If you are conscious with your abdominal muscles, you aim to have excellent stability for your body. The strong back and abs muscles are the foundation of the daily movements to perform better tasks. Also, having perfect abs in learning how to do crunches is what many desire.

How to Do it

So what are crunches and how to do them? Well, we are giving you the simple step-by-step in doing perfect crunches.

  1. Lie down on the floor with your back and bend your knees.
  2. Now place your hands behind your head or across your chest.
  3. Pull your mid-belly towards your spine and slowly contract the rest of your abdominal muscles.
  4. Then bring your shoulder blades about 1 or 2 inches off the floor.
  5. As you will do the crunch, exhales and keep your neck straight, chin up.
  6. When you reached the top, hold the position for a few seconds.
  7. Then slowly lower your back down but avoid your shoulder touch the floor.
  8. Repeat for 15 to 20 reps, with perfect form.

Variations on How to Do Crunches

If you want to do some crunches, you can have it plain and simple. But if you’re going to do it with some equipment, you can do it actually.

You can use a bicycle.

How to do it:

  1. Your starting position is lying on your back on the ground.
  2. Then, raise your head and shoulders while your hands are resting lightly on the side of your head.
  3. Lift one leg just off the ground and extend it out. Do it to the other leg as you bend your knee towards your chest while twisting through the core and moving the opposite elbow towards the knee.
  4. Lower your leg and arm at the same time while bringing up the opposite two limbs to mirror the movement.

You can do the reverse crunch.

How to do it:

  1. To start the reverse crunch, keep the back of your head and shoulders in contact with the ground and lift your lower back off the floor.
  2. Then lift your lower back off the floor.
  3. Bring your knees towards the chest.
  4. Squeeze your abs for a few seconds and get back to your starting position. The reverse crunch targets your lower abs.

Have a crossover crunch.

How to do it:

  1. Your position should be lying on your back but with your right leg crossed over the other. You can do additional crossover crunch by turning your hips on you right while lying.
  2. Keep your neck neutral, curl your left arm, shoulder and chest towards your middle.
  3. Then lower slowly.

You can use the workout equipment.

  1. To do crunches, you can use a gym ball. Lean as far as back on the ball as you can to arch your back in its natural range. Then contract your core to bring your upper body off the ball.
  2. You can try using a medicine ball to improve strength and flexibility of your arms and shoulders. It will work to your core. Let yourself lie down while holding the medicine ball in both hands above you. Settle your arms fully extended, and your arms straight as you raise your torso. Then take your arms behind your head, so the medicine ball touches the ground. Raise the ball back to the start and do another rep.
  3. Adding some weight to your crunch is one way how to do crunches. Hold a dumbbell on your chest. Keep your neck neutral and squeeze your abs to curl your upper body off the floor. Stay in this position for a second then lower the dumbbell slowly. Keep the weight controlled. Don’t go for a heavy dumbbell; Choose the right amount.
  4. You can choose a dumbbell on a weight plate in your hands. Lie flat on while holding light dumbbells. Contract your core as you bring the weights and your legs together. Then, lower dumbbell slowly as to your starting point.
  5. Cable crunch is not harmful to keep your muscles under tension for longer and helping them stronger. You will need a high cable and rope handle. Lean forward, keeping your body straight and your arms and hips locked in position. Then crunch down using your abs as the driving force. Afterwards, reverse the move slowly.

Quick Tips for Doing Crunches

To achieve the best results of doing floor crunches, make sure you do it not too high. Focus the pressure on your ribs down and to your belly button. It will raise your chest a few inches off the ground. When doing crunches, your target is your abs.

Use strength to have movements in slow and control. Make sure that your back is firmly against the floor. Don’t rely on the momentum of your workout.

Support your neck while doing crunches for abs. Maintain an apple size space between your chin and chest throughout the entire movement. To avoid, cross your arms over your chest or place your fingertips at the back of your ears. Make sure your elbows are pointing forward.

Relaxation and correctly holding your breath is essential to ease in doing crunches. Relaxation in crises means to focus on your abs muscles. And squeezing is the key. Keep pressing on your abs, lifting yourself off the floor and on the way down.

In a Nutshell

How to crunches is crucial if you want to have the perfect abs. Everyday movement of crunches is not practical. You can have other variations of movements, angles and positions will result in ideal shape ab muscles. Also, you can do squats and planks to make your abs and core stronger. Other than crunches, you can do planking. It will give more strength to your workout to gain more strength.

If you do crunches incorrectly, you will know it. You will suffer back problems, and the tension will not feel in your whole core throughout the movement. So, you can follow our easy steps by steps on how to do crunches.

What can be a suitable type of crunches for you? Finding the appropriate workout for your abs depends on your capacity and your strength to do more activities. Make sure you know it before starting any workout

Hanging Leg Raises – What you Need for Toned and Flexible Core?

Hanging-Leg-Raises

Hanging leg raises target the core area of our body. With the necessary leg raise, it is a simple and effective exercise to increase strength and flexibility of your hips and lower back. This workout is favorable for people who do long hours of work at the desk.

Hanging leg raises, before attempting to perform, need enough strength from upper-body to support your body weight. You will also need to use the frame. When you become an expert in doing this routine, you can add it to your strength-training routine. It can work several muscles aside from your core.

Doing the hanging leg raises workout, will set up our muscles for isolation techniques and helps you avoid injury. It will improve your functional fitness level, prevent and reduce pain. As this workout enables our muscles to have coordination, you will have the opportunity to identify your body’s unique areas of weakness and develop an exercise to strengthen them.

How to do it?

If you want to include hanging leg raises as one of your workouts, you will need the step-by-step routine and some of its variations. Here is how you can do it.

  1. Start by lying down your back on the floor or a mat.
  2. Then lay flat with your arms at your sides and legs stretched out next to each other, raising.
  3. Start lifting them pointing at the ceiling.
  4. Keep your legs in this position and make sure your toes are pointed.
  5. After that, they lowered them back down carefully.
  6. If you want to repeat the routine, make the same pace starting by raising your legs.
  7. You can have 10 reps or as many as you can.

Some Routines including Leg Raises

There are different types of leg raises that you can do and we have it for you.

Single-Leg Raise

For instance, you can lift one limb at a time. It does not always come with both legs. Raising a single leg is more natural to bend during the movement. Keeping one leg grounded will help stabilize your body as you increase the other leg.

Medicine Ball Leg Raise

Using a ball to do the hanging leg raises is useful and comfortable. By doing this, you can have an extra challenge to your muscles in your abs, hips and adductors. To start this variation of hanging leg raises, grip a ball between your feet. Then continue by lifting your leg going up.

Weighted Leg Raise

Aside from using the ball, you can have some weights while doing the hanging leg raises. Instead, place a dumbbell or any weights between your feet as you perform this exercise. Keep the weight light so that it will not slip when you are holding it with legs fully extended above your crotch.

Leg Raise on Dip Station

This exercise is almost doing the hanging leg raise. But what makes this unique is using the dip station. In this position, it will work to your core and keep your arms and shoulders get a workout as well. Your arms should be extended by your sides, supporting your body. Then, raise your legs straight out in front of you and lower them slowly. If this position hurts your legs while bending it, bring your knees up instead.

Strong Tips for Techniques

While doing the hanging leg raises, you will need to keep your back in a straight position and pressed against the pad. Also, your head and neck should be in steady form.

Then, perform hanging leg raises in good form as you engage your core before you lift your legs. If you lift your legs before your abdominal muscles are engaged, you will likely put yourself at risk of injury.

As you are doing the hanging leg raises workout, make sure that you are doing it momentously. Practice proper breathing while doing this workout.

Dos and Don’ts

Some of the essential things that might help you achieve the best results of doing hanging leg raises are pressing your lower back into the floor. While lowering legs, you can stop once you feel your back is lifting off the floor. Keep your legs together and inner thighs engaged.

On the other hand, what you need to avoid is arching your back off the floor. And your legs should not come apart. More so, avoid holding your breath.

In a Nutshell

Hanging leg raises one of the most straightforward workouts that you can do at home and the gym. You can never go wrong in doing this exercise if you want to increase strength at your core. Also, it will make your lower back in good shape. Like other workouts, hanging leg raises is crucial as it gives focus on certain parts of your body.