Hip and Trending Holistic Medicine

Our newest challenge is here and it’s all about your core ! Over just two weeks, the Summer Abs Challenge will help you build stronger abs, with the added bonus of working on your balance and stability for a full-core experience. You've got 14 days (including two essential rest days!), you'll knock this challenge out.  We’re honing in on your core because as it gets stronger, you can take on tougher workouts and feel amazing while you do them. Plus, building your core can help relieve back pain, prevent injuries, and make everyday movements feel easier than ever. Join us! Stay on track with a challenge card, to keep with you on your phone or print off and check off each box.   Click below to download the digital card:   Click below for the printable card: The post Introducing the Summer Abs Challenge! appeared first on Life by Daily Burn . from Fitness – Life by Daily Burn https://ift.tt/315VmYk admin June 22, 2020 at 07:00AM

[caption id="attachment_66182" align="alignnone" width="620"] Photo: Daily Burn [/caption] Forget the thigh gap or even worrying about the size and shape of your legs. It’s strengthening your thighs that really matters. Strong inner thighs — or adductors — help improve core control (they do help make up the five muscles that attach to the pelvis, after all!) and assist in injury prevention. Thanks to their ability to counterbalance external rotation of the hip that comes from the glutes and hamstrings, they keep your knee in a more neutral position too — a benefit that’s extra clutch for runners and cyclists alike. It’s not always so easy to target these pelvis -stabilizing muscles, though. Unless, that is, you snag a pair of gliders. These slippery disks you see in classes or at your gym offer a unique and effective way to strengthen your inner thighs, while dialing up the core-centric benefits. “Adding gliders brings variety to moves that can star...

[caption id="attachment_66131" align="alignnone" width="620"] Photo: Twenty20 [/caption] When it comes to people’s top goals for improving body composition, fat loss often takes the cake. But we can’t talk about how to lower body fat percentage without touching on how to drop pounds in general. That’s because you can’t necessarily target fat loss in one specific area — say, just your arms or belly. You have to work to reduce fat all over. And that comes down to one main principle: calorie deficiency. “To lose fat, you have to create a calorie deficit,” says Jamie Costello, CPT, director of fitness at Pritikin Longevity + Spa , a top-rated weight loss resort in Miami. In other words, you have to burn more calories than you consume. While of course diet is involved in that, Costello also emphasizes moving more — and not just in a sweat session, but also those hours between your morning alarm and your bedtime. “If people are sedentary all day — and just w...

[caption id="attachment_66030" align="alignnone" width="620"] Photo: Twenty20 [/caption] By now you know if you want to build a lean, fit body, you can’t stick to the treadmill or elliptical alone. It takes some heavy lifting to get that strong and chiseled physique . In fact, even if you want to be a better runner, you still need to incorporate strength training into your routine. But when you’re strapped for time, and need to squeeze cardio and weights into a single sweat session, which should you tackle first? Strength training, according to the research and fitness pros. Here’s why. RELATED: How to Get Toned Armed with 6 Easy Exercises Why Weights Shouldn’t Wait In one  study published in The Journal of Strength and Conditioning Research , researchers pinned three workout tactics against each other: Strength training alone, running then strength, and cycling followed by strength. They found that exercisers did fewer weight lifting reps if they...

[caption id="attachment_66000" align="alignnone" width="620"] Photo: Twenty20 [/caption] Plantar fasciitis can happen in a snap. You get out of bed one morning, and the minute you set one heel down on the floor, it starts throbbing. You did a tough workout the day before and had some heel pain but nothing serious. Weird, right? Plantar fasciitis is actually the most common cause of heel pain , and it strikes a whopping two million individuals every year, according to the American Academy of Orthopedic Surgeons (AAOS). Although it’s an injury that can affect anybody, certain conditions make it more likely. “The heavier you are, the more you jump, the worse your shoes , the harder the surface you’re on, the more you increase your risk,” says Alan Shih, D.P.M., director of podiatry at Head to Toe Healthcare in Tucson, AZ. Other risk factors include having a high arch, tight calf muscles (you can tell if you have trouble flexing your foot toward your shin), ...

[caption id="attachment_35331" align="alignnone" width="620"] Photo: Pond5 [/caption] Plyometrics — or high-intensity exercises that stretch and then quickly shorten your muscles (think jump squats or plyo push-ups) — are already known for their quick calorie-blasting, body-toning results. “The technique was originally designed to develop explosive speed and power in Olympic athletes , but the benefits extend out to the average Joe and Jane in both body and mind,” says Adam Rosante, NYC-based trainer and creator of the popular bodyweight interval workout WaveShape . “The intensity of firing up your big muscle groups with such speed sends your heart rate through the roof and burns a ton of fat.” Plus, Rosante explains, when your brain is forced to process the mechanical speed required of plyo moves, it has the potential to improve overall cognitive function. But there’s better news yet: There may be an even more efficient way to do this powerhouse typ...

[caption id="attachment_65912" align="aligncenter" width="620"] Photo: Twenty20 [/caption] Want to live every day like it’s #FlexFriday ? Of course you do! But it can be frustrating to crank out endless bicep curls or tricep dips without seeing results. Believe it or not, getting the leaned, toned arms you’ve been longing for isn’t impossible — as long as you ditch those static movements and vary up your routine. By working out in a way that challenges your muscles from different angles, you’ll work the entire circumference of your arm. “You may get a more chiseled look, because you are working all of the different muscles instead of that one little line in the back [the triceps] and a little bit of bulk in the bicep,” says DailyBurn Fitness/Nutrition Coach Sarah Snyder. RELATED:   50 Butt Exercises to Sculpt Stronger Glutes And while we’re debunking muscle myths, here’s another mistake we know we’re all guilty of: You’re standing in front of the mir...

[caption id="attachment_65890" align="alignnone" width="620"] Photo: Twenty20 [/caption] When most of us think about exercising with lower back pain, we think about workarounds. As in, “is that squat going to hurt? And what variations can I sub in to prevent a flare-up?” But, according to new research, we should actually be asking, “what can I do to strengthen my core?” After all — while four out of five people will battle back pain at some point in their lives, per the American Chiropractic Association — the 2018 study from The Ohio State University Wexner Medical Center shows that weak core muscles in runners (and, probably, any exerciser) can increase the risk of lower back pain. Meanwhile, 2017 research out of Pakistan shows that performing core stabilization exercises is more effective than traditional physical therapy at reducing lower back pain. Why? Because the deep-lying core muscles, such as the transverse abdominis (which hook in and ar...

[caption id="attachment_65843" align="alignnone" width="620"] Photo: Twenty20 [/caption] Square your hips. Tuck your tailbone. Zip your navel to your spine. Listening to your trainer is much like playing a game of “Simon Says.” But if you’re new to exercise or trying a workout for the first time, it’s not uncommon to get tangled up in a trainer’s cues. Pete McCall, CSCS, ACE-certified personal trainer and host of the All About Fitness podcast , says, “Trainer cues are meant merely to create awareness to movement. They’re there to help people be more mindful of what they’re doing.” With that said, if you’re unsure about something, don’t be afraid to ask your trainer to clarify or explain. After all, these prompts are intended to help you get the most out of your workout and prevent injury. Read on to learn the most common trainer cues and how to decode them. RELATED: The 15 Most Underrated Exercises, According to Trainers What Your Trainer Really Means ...

[caption id="attachment_65774" align="alignnone" width="620"] Photo: Twenty20 [/caption] If you equate stability balls with core work  only, you’re selling them (and your fitness results) short. Adding stability ball exercises to your workout is a great, simple way to increase the difficulty of your favorite moves. Using just this tool, you can challenge both your upper and lower body in new, creative ways, explains trainer Tara Romeo, CSCS, CES, director of the  Professional Athletic Performance Center in New York. (If you don’t already have one at home, we like the URBNFit Ball .) RELATED: 5 Stability Ball Exercises for a Crazy Strong Core Plus, no matter the exercise, performing a move with an exercise ball will force you to work double-time as you fight to keep your core stable . “Due to the ball's soft surface, your body has to constantly compensate for the continuous changes in balance throughout the exercise,” Romeo explains. “This strengt...