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Tone Your Entire Body With This High-Energy Dance Workout
Category Archives: Fitness
Fight Lower Back Pain With These 3 Stretches You Can Do From Your Desk
Do these stretches in the morning, before you start to feel the aches.
3 Sports Bras for Big Boobs That Actually Work
Is going out for a run, getting into a downward dog, or doing burpees, jumping jacks, and box jumps a pain in the chest? That uncomfortable bouncing is a sign that your sports bra is not supportive enough—something that can not only hold you back during your workout, but can also be bad for your boobs.
Without good support, breasts move up and down during a workout, which overtime can break down the connective tissue in your breasts. A bra that restricts the movement without suffocating you will keep them healthy. The bra should also be made of breathable and moisture-wicking fabric to reduce the risk of any icky bacteria build-up.
We've rounded up three great sports bras for large chests that fit these criteria, tailored to the activities you like to do.
RELATED: The 9 Best Bralettes and Lingerie for Big Boobs
For high-impact training
To buy: Lane Bryant Maximum Support Sport Bra ($70-$80; lanebryant.com)
If you like to run or do a lot of high-impact training, this is the bra for you. It is designed to give you lots of support with full coverage so you can get right down to the nitty gritty. The thick straps won't pinch your shoulders, and they are convertible so you can adjust them into a racerback for stealthy support!
For all your cardio training
To buy: Glamorise Meduim Control Wire-Free Sports Bra ($40; barenecessities.com)
This sports bra was designed for medium-impact training like the elliptical machine, stair master, walking, hiking, and more. It provides full coverage and features adjustable straps so you can customize the fit perfectly to your needs. Best part: There is a closure in the back so you don't have to slither out of a sweaty bra post-workout.
For yoga
To buy: Wacoal Wire-Free Soft Cup Bra (starting at $20; amazon.com)
Made for ultimate comfort, this bra is best-suited for low impact activities. There is no underwire, but the cups are molded to provide enough support. The full coverage design lets you slip into downward dog (or headstand!) without worrying about your girls running loose. You may even be tempted to swap out your regular bra for this super-cozy alternative!
6 Moves for Sculpted Shoulders by New Year’s Eve
There's something to be said about having tank-top ready shoulders, even in the winter. That's because having a toned upper body does (way) more for you than meets the eye. Yes, shapely shoulders will give the appearance of a smaller waist, and yes, your arms will look stellar in that cocktail dress. But strengthening this area will also help to relieve pressure from your neck and back, while helping with your overall posture. Basically, toned shoulders are a win-win no matter how you look at it.
Now that you're convinced, check out my six-move routine for toned shoulders. Repeat the circuit three times a week to get cocktail-dress ready by New Year's Eve.
Alternating shoulder press
Stand with your feet shoulder-width apart and your arms at your sides. While holding two medium dumbbells, extend your left arm straight out to the side while holding the other dumbbell at a 90 degree angle out to the side of your right ear (A). Continue holding your left arm out while your right arm presses up until it is straight up in the air (B). Bring your right arm back to a 90 degree angle and repeat for 12-15 reps. When you've finished, repeat on the other side.
RELATED: Get Rock-Star Arms Right Now
Arnold press
Stand with your feet slightly wider than shoulder-width apart, holding two medium dumbbells. Bring the dumbbells in front of your face with your arms bent and your palms facing you (A). From here, bring both elbows out to the side while rotating your palms so they face outwards. At this point, your arms should be at a 90 degree angle on the outside of your ears (B). Next, press both arms straight up above your head until your arms are straight, but not locked out (C). Release your arms back to the first position and repeat for 12-15 more reps.
Photo: Jennifer Cohen
Bent-over rear delt fly
Grab two medium dumbbells and stand with your feet shoulder-width apart, with your knees bent. Hinge forward slightly from your hips while keeping your back flat. Next, hold the two dumbbells in your hands with your arms bent at about a 45-degree angle and your palms facing you (A). From here, slowly lift your arms as if your thumbs were being pulled towards the ceiling. Stop when your arms are parallel with your shoulders (B)Â and release back to starting position. Repeat for 12-15 reps.
Photo: Jennifer Cohen
Pike push-ups on the bench
Stand about two feet away from a step or bench and place your hands on it so that your fingertips are facing each other (A). Start out with a higher surface for beginners and as you get stronger, you can use a lower surface. Keep your legs straight (but not locked out), back flat, and stand up on your toes. From here, bend your elbows to lower your head toward the bench or step (B). Go as low as you're able to and then press back up to starting position. Repeat this for 8-10 reps.
Photo: Jennifer Cohen
Upright row
Stand with your feet shoulder-width apart, shoulders back, and holding two dumbbells about an inch in front of your thighs with your palms facing your body (A). While keeping the dumbbells close to your body, raise the dumbbells straight up towards your nose using your shoulders. Stop when your elbows are parallel with your shoulders (B) and release back down. Repeat for 12-15 reps.
RELATED: Want Kelly Ripa's Toned Arms? Do This Move
Photo: Jennifer Cohen
Dumbbell curl to press
Stand with your feet shoulder width apart and dumbbells at your sides with your palms facing outwards (A). Perform a bicep curl and then rotate your elbows and hands out to your sides (B). From here, press straight up until your arms are directly overhead (C). Lower down and repeat for 10-12 reps.
Photo: Jennifer Cohen
Looking for more articles like this? Check out 4 Moves for a Toned Back and Upper Body.
Jennifer Cohen is a leading fitness authority, TV personality, entrepreneur, and best-selling author of the new book, Strong is the New Skinny. With her signature, straight-talking approach to wellness, Jennifer was the featured trainer on The CW's Shedding for the Wedding, mentoring the contestants to lose hundreds of pounds before their big day, and she appears regularly on NBC's Today Show, Extra, The Doctors, and Good Morning America. Connect with Jennifer on Facebook, Twitter, G+ and on Pinterest.
The 6 Best CrossFit Shoes for Women (Because Regular Sneakers Won’t Cut It)
From running and rope climbing to weight lifting and other high-intensity moves, CrossFit workouts are seriously tough, which means that any old gym shoes just won't cut it. With a regimen that includes such a variety of movements, you need shoes that offer stability for lifting, as well as comfort and support for all the sprinting, jumping and climbing. Unlike your everyday kicks, CrossFit shoes should be specifically designed to provide all three of these at the same time. Finding the right pair, however, can be difficult. Our handy guide to the best CrossFit shoes for women can help.
Reebok CrossFit Nano 8 Flexweave
To buy: $130; reebok.com
This style from Reebok's CrossFit collection has a cushy footbed and firm fit, which make doing squats super comfortable. Bonus: They're available in a huge range of trendy colorways.
Nike Metcon 4 XD
To buy: $130; nike.com
Say buh-bye to scuffing up your shoes during rope climbs with the help of these kicks, which have extra tough rubber sides.
New Balance Minimus 10v7 Trainer
To buy: $100; newbalance.com
No socks, no problem. The New Balance Minimus Trainers are odor-resistant and super breathable; your feet (and nose) will thank you after a sweat-drenching WOD.
ASICS Women's Gel Fortius TR 2 Training Shoe
To buy: $95; amazon.com
Tacking Murph in the rain? The run portion will be a breeze (kind of) in these shoes, thanks to the durable, water-resistant outsole.
Inov-8 F-Lite 235 Cross-Trainer Shoe
To buy: $95; amazon.com
Higher box jumps call for lighter kicks. These sneakers help you reach your max height and won't weigh you down.
Adidas Powerlift 3.1 Shoes
To buy: $90; adidas.com
Deadlift day? The wide, stable base and extra anchored support strap over the laces on these trainers will keep you grounded so you can lift heavy.
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Strengthen You Core Like Never Before With This 10-Minute Plank Workout
Your abs will thank you later.
Learn How to Properly Engage Your Glutes During These Key Exercises
Fitness isn't always pretty. Between awkward sore-leg waddling, ripped-open calluses, and early morning (read: bed face) workouts, there are plenty of gritty moments in everyone's fitness routine. The image of fitness presented on Instagram, however, is pretty glam.
That's why one nutrition and fitness coach is using her Instagram to point out a v important lesson: Sometimes, doing an exercise correctly means not looking "good" while you're doing it. Specifically, the fact that your butt should look kinda weird when you squeeze it.
RELATED: The 17 Best Butt Workouts from Kelsey Wells, Jeanette Jenkins and More Fitness Stars
Photo: Instagram @katiecrewe
RELATED: Dumbbell Box Step-Overs Will Give You Your Tightest Butt Ever
"Not every exercise is flattering and sometimes they're straight-up unflattering, but doing it properly will not only yield better results but it will keep your body safer," wrote Katie Crewe, C.S.C.S., nutritional practitioner and health coach, on her Instagram. "I know a lot of people use videos on here as form demonstration, so I wanted to address some pretty common errors I see."
In the video, she demonstrated four moves that really require you to engage your core and activate your glutes—putting your spine in a neutral alignment vs. an anterior pelvic tilt (which you may recognize visually as a "booty pop").
RELATED: The Goblet Squat Is the Move You Need to Tone Your Core and Lift Your Butt
When doing these exercises—the kettlebell Romanian deadlift, push-up, overhead press, and leg lifts—you want to make sure you're "creating a stiff, stable core to get stronger and protect your spine," she says. "For glute exercises, I promise you you'll see better results if you actually use your glutes. While the glute squeeze is not necessary for all exercises, for those where it's appropriate, your glutes straight-up won't contract properly when you're in an anterior pelvic tilt." Translation: If you're trying to maintain a "booty pop" (à la many fitness Instagrammers) while you're doing these moves (and, honestly, many others), you're not going to reap the rewards—and could also do some damage.
And if you've ever thought about lifting heavy, you definitely need to get this specific form tweak down pat first, or else you're putting yourself at risk for a serious injury: "My lower back was hurting just doing a couple reps of some of these with sub-maximal weight," writes Crewe. (FYI: Don't go crazy over-squeezing your glutes and hyperextending your back, because that can be dangerous too.)
"Learning proper form and not ingraining bad habits will serve you much better in the long term," she says—even if your butt doesn't look like a peach emoji the whole time.
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This article originally appeared on Shape.com
The One Piece of Workout Equipment I Can’t Live Without
When we first moved into our two-bedroom apartment in Manhattan, my roommate—a friend from my CrossFit box and fellow fitness-junkie—and I (half) joked that we should get bunk beds and turn one of the bedrooms into a home gym. Beyond being superb material for a pick-up line at CrossFit competitions, it’d give me a place to store all my exercise equipment. And boy oh boy did I have a lot of equipment: kettlebells, exercise sliders, dumbbells, a wall ball, a yoga mat, yoga blocks, a Theragun, and yes, even a barbell (and plates!).
You’re probably wondering why I had so much damn exercise equipment. For one, I used to work part-time at a CrossFit box in Manhattan that closed down—which meant I got a lot of equipment at a huge discount (I love a good bargain). But the main reason is that as a health and fitness journalist, trying and reviewing new exercise gadgets, fitness gear, equipment, and even studios is part of my job (one time I even tried a Naked Yoga class).
My roommate and I ultimately opted out of bunk beds (her boyfriend at the time wasn't thrilled by the idea)—which meant that I had to squeeze my fitness equipment into the same room as my bed, work-from-home set-up, and dresser.
And when I set about Marie Kondo-ing my home gym, I realized there’s only one piece of equipment I’d wax poetic about: my weight vest.
RELATED: 9 Signs It's Time to Break Up With Your Gym
What is a weight vest exactly?
It’s pretty much exactly what it sounds like: “It's a vest that usually weighs anywhere from 10 to 45 pounds that you wear while training to add resistance and make whatever exercise you’re doing more difficult,” explains physical therapist and certified strength and conditioning specialist (CSCS) Lauren Lobert, owner of APEX Physical Therapy.
Think of it like an ankle weight or weighted arm band—for your trunk. The difference, according to physical therapist Hannah Dove, CSCS at Providence Saint John’s Health Center’s Performance Therapy, is that an ankle weight makes exercise harder on your legs, while a weight vest makes most exercises harder on all muscles. “Unlike a dumbbell or kettlebell, you don’t have to worry about holding onto a bulky weight while exercising and taxing just your arms because the weight is safely secured onto you,” she says.
Weight vests go on over your normal workout attire, secure to your body with Velcro, and look something like combat gear. In fact, while my vest is black, most are army green or camo print. But don’t get it twisted: Weight vests meant for exercise are not bulletproof. (Although 5.11 Tactical, the manufacturer of my weight vest, also carries mission-specific equipment for folks in uniform).
While they're slightly larger than a vest you’d wear for laser tag, they’re way smaller than those lead aprons you wear for an X-ray at the dentist. And as long as you secure the straps tightly before you start training, weight vests shouldn't jostle or jiggle around.
RELATED: Dumbbell Box Step-Overs Will Give You Your Tightest Butt Ever
Why I love my weight vest so much
The reason is pretty simple: It’s versatile AF. I can wear it inside or outside, at the gym or in my room, during any bodyweight movement like lunges, step-ups, air squats, push-ups, pull-ups, sumo squats, or sit-ups—and even during cardio sessions spent running, rowing, or jumping rope to make them harder.
“For most people, these vests will add about 5 to 10% of your bodyweight onto yourself, which increases the demands on your muscles and cardiovascular system and makes any exercise more difficult,” says Dove. Translation: It helps get you fitter, faster.
“It’s crazy how much harder exercises become with the increased load,” says CrossFit Games athlete and certified personal trainer Kari Pearce, who uses a weight vest in training. "You will feel the burn in your glutes, quads, and hamstrings, so much more quickly."
In fact, research has shown that training with a weight vest can improve both endurance and strength performance, depending on your goals and how you wear it. For a cardio-focused weight vest workout, Pearce suggests doing burpees. “In general, burpees are my favorite go-to exercise because you can do them anywhere. Add a vest and your heart will starting racing after just a couple of reps.”
When I only have five minutes to get a workout in, I throw on my vest and see how many burpees I can do in that time. When I have more time, I like to do CrossFit workout Cindy (as many rounds as possible in 20 minutes of: 5 pull-ups, 10 push-ups, 15 air squats) in my weight vest after running three miles. When it's too cold to run outside, I like to do step-ups, burpees, and jump squats in my vest. Like I said: versatile.
RELATED: This 30-Day Plank Challenge Will Transform Your Core in 4 Weeks
Should you try a weight vest?
First, ask yourself: Can I complete un-weighted bodyweight movements like the air squat, lunge, or push-up with good form? If the answer is no, Dove says that adding a weight vest could increase the risk of injury to your joints. (If you already have chronic knee or lower-back pain, Lobert suggests opting out of weight vests completely, as they can "cause issues to people with low back, hip, or knee degeneration issues.”)
But if the answer is yes, Dove says, “weight vests can be a great addition to your home gym, especially if you’re looking for an easy way to make bodyweight movements more intense and don’t have space for a dumbbell rack." (If you do buy one, start by wearing it around three days a week while you work out.)
Prices vary depending on the brand of weight vest and how heavy they are. The RUNFast/Max Pro Weighted Vest starts at 12 pounds and $31 (amazon.com). The ZFOsports Weighted Vest starts at 20 pounds and $39 (amazon.com). Others, like many of the models from 5.11 Tactical, will run you closer to $200.
Ultimately, whether you’ll love your weight vest as much as I love mine comes down to your personal fitness goals and tastes. For me, it’s the perfect space-saving piece of equipment that helps me get in a solid workout whether I’m wearing it while running through Central Park—or in my closet-sized bedroom.
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3 Dumbbell Moves You Might Be Getting Wrong—and the Exact Right Way to Do Them
It just takes two minutes to fix your form.
The Best Fitness Deals You Can Score Right Now—Including from Fitbit and Nike
The right gear can make all the difference when it comes to reaching your fitness goals, and we found the best way to save on everything you’ll need for the year ahead.
Just in time for resolution season, Amazon launched its New Year New You event, which features tons of incredible sales on sports and fitness equipment, nutrition and wellness must-haves, athletic shoes and workout gear, and much more. Whether you need to restock your workout wardrobe, improve your sleep hygiene, or squeeze in a few more sweat sessions, the retail giant has everything you’ll need to make 2019 your healthiest year yet.
Go big this year by building your very own home gym with its fitness equipment sale, or opt for an inexpensive and smaller commitment by simply stepping up your vitamin and gummy game. You can even score some fitness inspiration by browsing two of Amazon’s new celebrity stores curated by Adriana Lima and Zac Efron.
Ready to take on your new year health and fitness goals? Here are some of the best deals you can shop right now:
Best athletic wear deals
• Under Armour Women’s Armour Mid Crossback Sports Bra, $30 (orig. $35); amazon.com
• Adidas Team Issue Duffel Bag, $46 (orig. $50); amazon.com
• Adidas Alliance II Sackpack, $14 (orig. $18); amazon.com
• Nike Brasilia Gymsack, $12 (orig. $16); amazon.com
• Nike Women’s Sportswear Regular Fleece Pants, $35 (orig. $45); amazon.com
• Gaiam Holds Everything Yoga Mat Backpack, $30 (orig. $40); amazon.com
• Zumba Wide Waistband Compression Leggings, $49 (up to 20% off); amazon.com
• Zumba Women’s V Neck Sports Bra with High Impact Support, $37 (up to 20% off); amazon.com
Best beauty and wellness deals
• Oral-B Pro 6000 SmartSeries Rechargeable Electric Toothbrush, $100 (orig. $200); amazon.com
• Hairgenics Lavish Lash Eyelash Growth Enhancer and Brow Serum, $30 (orig. $100); amazon.com
• Babe Lash Eyelash Serum 4mL, $83 (orig. $120); amazon.com
• Solimo Collagen 2500mg with Vitamin C Two-Month Supply, $9 (orig. 12); amazon.com
• Revly Hair, Skin, and Nails Complex Capsules Three-Month Supply, $7 (orig. $10); amazon.com
• Revly Collagen Peptides + Vitamin C Tablets 1 Month Supply, $7 (orig. $10); amazon.com
• Revly Evening Primrose Oil Softgels 4 Month Supply, $16 (orig. $24); amazon.com
• Revly Biotin Complex Gummies 1 Month Supply, $10 (orig. $15); amazon.com
Best devices and tech deals
• Fitbit Flex 2, $59 (orig. $100); amazon.com
• Fitbit Alta Smart Fitness Activity Tracker, $120 (orig. $130); amazon.com
• Fitbit Charge 2 Heart Rate Wristband, $124 (orig. $150); amazon.com
• Fitibit Alta HR, $127 (orig. $150); amazon.com
• Powerbeats3 Wireless Earphones, $100 (orig. $200); amazon.com
• Nokia Activity Tracker Smart Watch, $144 (orig. $180); amazon.com
• Echo Dot Smart Speaker with Alexa, $25 (orig. $40); amazon.com
• Echo Smart Speaker with Alexa, $100 (buy two, save $30); amazon.com
• Echo Show HD Screen, $300 (buy two, save $100); amazon.com
Best exercise equipment deals
• AmazonBasics Cast Iron Kettlebells, $17 (orig. $21); amazon.com
• Gymbandit Resistance Bands Set of 5, $19 (orig. $24); amazon.com
• AmazonBasics 38-Pound Adjustable Weight Set with Case, $40 (orig. $50); amazon.com
• Bosu Sport Balance Trainer, $71 (orig. $100); amazon.com
• Gaiam Essentials Yoga and Exercise Mat with Carrier, $12 (orig. $16); amazon.com
• Yes4All Deluxe Neoprene Dumbbells, $11 (orig. $15); amazon.com
• Everlast Power Core Freestanding Heavy Bag, $105 (orig. $150); amazon.com
• Schwinn 130 Upright Bike, $249 (orig. $499); amazon.com
• Schwinn 470 Elliptical Machine, $649 (orig. $1,299); amazon.com
• Nautilus R618 Recumbent Bike, $649 (orig. 1,299); amazon.com
• LifeSpan TR1200-DT3 Under Desk Treadmill, $849 (orig. $1,500); amazon.com
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