Body Workout

Chisel Your Shoulders and Abs In Just 9 Minutes

With a 2 to 1 work to rest ratio, you’ll be incinerating calories too! For more workouts that will light up your shoulders and abs, check out the new METASHRED EXTREME[1] transformation program from Men’s Health. Directions: Perform the exercises below in the order listed for 40 seconds each, resting for 20 seconds between each movement.

1.

Miniband superman

  1. Pushup and row
  2. Seated band forehead pull

That’s 1 round.

Do 3 to 5 rounds.

References

  1. ^ METASHRED EXTREME (www.metashredextremedvd.com)

7 Minutes and 13 Moves Are All You Need for a Hard-Core Workout

One foolproof way to make the most out of a super-short workout[1]: Crank up the intensity. This HIIT workout will leave you drenched in sweat by working your entire body in just seven minutes.

You might also like {{displayTitle}} READ [2]

The cool thing about this workout is that it’s not made up of your standard (sometimes boring) push-ups and squats. Instead, the trainers offer a variety of dynamic exercises that will challenge muscles all over your body but also keep you engaged in the workout.

Seven minutes will fly by! Because these moves are different from basic bodyweight exercises, it might take a minute to get the hang of them. Try quickly skimming through the video first to get an idea of each so you don’t waste any time when the clock is ticking.

[embedded content]

To recap: An exercise mat is optional.

Perform each exercise for 30 seconds with 10 seconds of rest in between. You’ll want a towel on hand. Workout:
1.

Downward Dog to Upward Dog
2. Alternating Reverse Lunge With Knee Drive
3. Burpee Variation to Low Squat
4.

Lying Starfish to V-Up With Clap
5. Y Pose With Thumbs Up
6. Squat Thrust to Bent Arm
7.

Narrow Squat to Wide Squat to Alternating Split Lunge
8. Rocking Leg Lift to Jump-Through Push-Up
9. V-Up With Wide Leg
10.

Skydive and Push-Up to Two-Point Plank
11. Walk-Out Plank to Roll-Down Starfish
12. Vertical Jump to Lateral Jump
13.

Plank Variation

Looking for more short and effective at-home workouts? Grokker[3] has thousands of routines, so you’ll never get bored.

Bonus: For a limited time, Greatist readers get 40 percent off Grokker Premium[4] (just £9 per month) and their first 14 days free. Sign up now[5]!

References

  1. ^ super-short workout (greatist.com)
  2. ^ {{displayTitle}} READ (greatist.com)
  3. ^ Grokker (grokker.com)
  4. ^ Grokker Premium (grokker.com)
  5. ^ Sign up now (grokker.com)

7 Minutes. 13 Moves. One HIIT Workout That’ll Make You Sweat

One foolproof way to make the most out of a super-short workout[1]: Crank up the intensity. This HIIT workout will leave you drenched in sweat by working your entire body in just seven minutes.

You might also like {{displayTitle}} READ [2]

The cool thing about this workout is that it’s not made up of your standard (sometimes boring) push-ups and squats. Instead, the trainers offer a variety of dynamic exercises that will challenge muscles all over your body but also keep you engaged in the workout.

Seven minutes will fly by! Because these moves are different from basic bodyweight exercises, it might take a minute to get the hang of them. Try quickly skimming through the video first to get an idea of each so you don’t waste any time when the clock is ticking.

[embedded content]

To recap: An exercise mat is optional.

Perform each exercise for 30 seconds with 10 seconds of rest in between. You’ll want a towel on hand. Workout:
1.

Downward Dog to Upward Dog
2. Alternating Reverse Lunge With Knee Drive
3. Burpee Variation to Low Squat
4.

Lying Starfish to V-Up With Clap
5. Y Pose With Thumbs Up
6. Squat Thrust to Bent Arm
7.

Narrow Squat to Wide Squat to Alternating Split Lunge
8. Rocking Leg Lift to Jump-Through Push-Up
9. V-Up With Wide Leg
10.

Skydive and Push-Up to Two-Point Plank
11. Walk-Out Plank to Roll-Down Starfish
12. Vertical Jump to Lateral Jump
13.

Plank Variation

Looking for more short and effective at-home workouts? Grokker[3] has thousands of routines, so you’ll never get bored.

Bonus: For a limited time, Greatist readers get 40 percent off Grokker Premium[4] (just £9 per month) and their first 14 days free. Sign up now[5]!

References

  1. ^ super-short workout (greatist.com)
  2. ^ {{displayTitle}} READ (greatist.com)
  3. ^ Grokker (grokker.com)
  4. ^ Grokker Premium (grokker.com)
  5. ^ Sign up now (grokker.com)

Narragansett studio offers mind, body workout to ‘older dancers’

NARRAGANSETT–It’s Thursday, 9:30 a.m., and most of the businesses at Mariner Square Plaza in Narragansett are not yet open. One, however, is already filled with life: The Studio. Behind its signature red door and handcrafted wooden sign on the window, several middle-age women have gathered for their ballet class.

They are not destined to dance at the Bolshoi, nor are they practicing for a recital. But they are devoted and ready for class every week–motivated by their love of ballet and inspired by the passion of their teacher, Marilyn Smayda, owner and artistic director. “Let’s go, let’s go,” Smayda beckons the women in the dressing room, who are eager to chat and catch up with each other’s lives. “Leave five minutes earlier next time,” she warns them with the smile of a good friend and the discipline of a drill sergeant.

Dressed in everything from shrugs to leggings, each dancer dutifully rushes across the large wooden dance floor to her spot on the barre. Melodic strains of a waltz by Shostakovich fill the room and immediately the pli? warm-up begins. “Motivational arms,” Smayda calls out. “Shoulders down, elbows up, follow your hands.” Ballet class has started, and Smayda is right where she belongs–at the helm. Owning a studio with a niche for older dancers was not what Smayda had envisioned when she embarked on her ballet career at the tender age of nine. “I never wanted to teach,” she said. “I wanted to dance.”

In fact, Marilyn Miller of Snug Harbor wanted so desperately to be a professional dancer, that she dropped out of South Kingstown High School in 1959 to join the fledgling ballet company ‘American Festival Ballet’ (the seedling for Festival Ballet in Providence). My father was not happy, but my mother thought it might be good life experience,” recalled Smayda, whose exceptional talent had caught the attention of the company’s director. Sixteen-year-old Smayda boarded a plane for a 15-hour flight to Germany, her first time away from home.

But Smayda soon realized that the chaos of performing throughout Europe left little time for her to develop her own skills as a dancer. The company was ill-prepared to nourish its dancers artistically, despite its talented corps de ballet and accomplished prima ballerina Sonia Arova, who had danced with Rudolf Nureyev. “The reality was awful,” said Smayda who, with the wisdom of a 74-year-old, believes that she should have gone to New York City to study ballet. One year later, Smayda came home disheartened. “I returned to Lydia Pettine’s [the Providence studio where Smayda had trained].

I went to the barre and said ‘I don’t want to do this anymore.’ “ For 17 years, Smayda turned her back on dance. She finished high school, worked as a flight attendant, married and had a son.

She earned her degree in Wildlife Management from the University of Rhode Island and settled in Jamestown, where she still resides. Although she had stopped dancing, she never stopped moving. While taking an aerobics class, Smayda met jazz dancer Erja Fischer, who noticed Smayda’s dancing skills and urged her to teach at her studio.

After much coaxing, Smayda said, “I was dancing again and it felt great!” Smayda took ballet seminars in New York City and completed the prestigious Vaganova course on the Russian style of ballet at Bryn Mawr College. With four women she had met with Fischer, Smayda formed a dance ensemble which performed in Rhode Island.

But when Fischer closed her studio, Smayda knew she couldn’t stop again. She and her fellow dancers pooled their resources and incorporated a new business; The Studio was born in 1994. Converting an old furniture store in Mariner Square was a concerted effort. “We all used our skills to re-furbish it,” said Smayda.

The dance studio flourished, with each woman teaching her own specialty. Smayda focused on ballet and pointe, while her business partners each taught jazz, modern and tap. From children to adults, The Studio trained many aspiring dancers and coordinated dozens of recitals.

Eventually Smayda’s colleagues decided to pursue other interests, but Smayda retained full ownership. “I wanted to keep it going,” she said. By 2000, Smayda recognized a gradual shift in her student population. Children’s enrollment declined, but adults were steady.

Ballet and special tap and jazz workshops all attracted diverse, mature dancers. From 20-somethings who wanted to continue their training…to middle-age women who had left dancing to start families…to older dancers who had always wanted to learn but had not had the chance–Smayda’s studio fits the bill. “I think it fulfills a need for all of them that is hard to find elsewhere,” Smayda said.

For 53-year-old mother of five, Connie Lind of North Kingstown, that need is both physical and mental. After a ballet class I am a new woman. I walk into class tired, harried and physically tense and when I leave I am relaxed and free,” said Lind. Lind, who started dancing at The Studio 10 years ago, has found that ballet in her middle age has been therapeutic for her problematic hips–affording her a “deep stretch” that other exercise could not achieve. “Ballet is a wonderful complement to my weekly exercise,” she said.

Lind has seen firsthand the all-encompassing benefits of dance in her life. “Ballet is good for my posture, my strength, my flexibility my focus and my peace of mind. It keeps my feeling younger and happier. And I love the camaraderie with my fellow dancers,” she said. “My life often seems too busy for ballet, and then I remind myself, I cannot imagine my life without ballet.

So I pack my ballet bag and head out the door.” Narragansett resident and Lind’s classmate Ann Zarrella did not begin dancing until she was 62, but like Lind, she has come to love the mind-body connection that dance enhances. “I had taken a yoga class, but it was not the right fit,” said Zarrella. “I called The Studio and told Marilyn I had absolutely no ballet experience.

She encouraged me to try the class. I was hooked.” Zarrella, who will turn 80 next month, believes that ballet gives her a complete workout. “We all know how important movement is to help slow the aging process,” she said.

“The Studio has provided a wonderful outlet for expressing my love of classical music,” said Zarrella. “The experience of meeting wonderful people is frosting on the cake. Marilyn is an outstanding dancer, teacher and an inspiration to those of us who are relatively new to the art form.” Smayda is humble about her studio’s appeal. “We have wonderful teachers and the students work hard,” said Smayda.

She is proud that her studio still promotes classical ballet in an era where many facilities have turned solely to competitive dance. “We take dance seriously. I think adults are drawn to teachers who have a passion and respect for what they’re teaching,” said Smayda, who jumps, pirouettes and stretches with the agility and flexibility of someone half her age. Although The Studio still offers a handful of classes to young children, its mainstay is the older student. “It’s technique, music, conditioning for the whole body, mental therapy, a support group…it’s tough and it’s fun,” said Smayda. “Ballet has everything.

I love all parts of it. And I don’t plan to stop now. I need this.”

The Studio offers ballet, pointe, tap, jazz and fitness classes for dancers of all levels.

Visit thestudioatmarinersquare.com[1] or call 789-3029 for schedule and registration information.

References

  1. ^ thestudioatmarinersquare.com (thestudioatmarinersquare.com)

Work out your body (and mind) with this 5-minute boxing reset from Ashley Guarrasi

Athleta Ribbon - 2 What to do when your sanity needs a sweat sesh, but making it to the studio is just not going to happen? Sweat Series is here to help!

We partnered with Athleta[1] and asked the industry’s hottest instructors and fit-stagrammers to give us their quickest–and hardest–do-anywhere workouts. So, get pumped! (On your own schedule.) Finding a workout you love is so much more than getting in a good sweat: “It’s about finding that cathartic time that relieves your stress, boosts your mood, and makes you feel confident,” explains Ashley Guarrasi, a founding trainer at Rumble boxing studio.

For her it was boxing–and in the video above, you can see why. With energetic power-jabs, powered-up core-targeting planks, and a feeling of instant gratification when you finally hit that bag, boxing is as much an emotional workout as it as physical one. (And don’t worry, you won’t be without a serious sweat sesh: “This workout will seriously work your entire body–from your arms and core and to every muscle in you your leg.”) Even if you’re a newbie, Guarassi says, the workout shouldn’t be intimidating. “It’s all about letting go of anything, everything–you can be whoever you want inside the ring,” she explains.

So make some room and get ready for this full-body (and mind) workout from Ashley Guarrasi.

And check out the rest of our butt-kicking Sweat Series workouts here.[2]

Get the Athleta look:

Ashley is wearing:
High Neck Shadow Stripe Chi Tank,[3] £44
Colorblock Spliced Sonar 7/8 Tight,[4] £84

References

  1. ^ Athleta (ad.doubleclick.net)
  2. ^ here. (www.wellandgood.com)
  3. ^ High Neck Shadow Stripe Chi Tank, (athleta.gap.com)
  4. ^ Colorblock Spliced Sonar 7/8 Tight, (athleta.gap.com)

The 30-minute dumbbell workout program to build muscle

There’s something intensely satisfying about lifting with barbells. After all, there’s nothing like loading up a bunch of steel and conquering a new personal best in the deadlift. But when push comes to press, dumbbells offer a lot more versatility.

They don’t need much space, and you can find them anywhere, from the dinkiest hotel fitness center to your uncle’s garage. With just a few pairs of weights, this dumbbell-only routine will hit the major muscle groups in your body, and in only 30 minutes a day.

WHY IT WORKS

Dumbbells allow you to train one side of your body at a time, which is great for curing any strength imbalances you’ve developed. And because each limb moves independently, your core has to brace harder to prevent you from tipping to one side.

Hello, six-pack!

DIRECTIONS

Frequency: Do this workout three times per week, in the following sequence, resting at least a day between each session. How to Do It: Perform as straight sets, completing all the prescribed sets for one exercise before moving on to the next. On all one-handed (or one-legged) moves, repeat with opposite limb.

That’s one set.

From texting to having sex: The ultimate full-body workout to flex your muscles WITHOUT hitting the gym

  • Anatomy expert Mike Aunger explains we use far more muscles than we realize
  • Sex uses 657 muscles, dad dancing uses 85 muscles, texting uses 38 muscles

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Sometimes getting fit can seem like an uphill struggle.

With the days short, the weather cold, and the comfort food tantalizing, we could find a million excuses to avoid the gym – before ourselves for letting New Year’s Resolutions slip.

But anatomy expert Mike Aunger insists we mustn’t be disheartened: there are scores of everyday movements that keep every single one of our muscles active.

Chief among them is sex, which uses every single one of our 657 muscles – depending on your mood.

Sex uses every single one of the 657 muscles in our body – depending on your mood

Aunger is one of the driving forces behind a new campaign to help people better train, fuel and use our bodies.

The campaign is in aid of raising awareness about muscular dystrophy, a tragic fatal disease that robs children of their bodily movements.

While we may not realize it, we use hundreds of muscles to do everything – whether we’re texting, playing golf, running for the bus, or puckering up for a kiss.

Running involves 99 muscles, while kissing involves 35, and texting 38.

Dad dancing, which focuses on the lower limbs for a good ‘bop’, consumes the energy of a staggering 85 muscles.

You’d be better off, however, dancing the waltz, which uses 135 muscles.

Astonishingly, even watching a movie involves 16 muscles (in your eyes).

In terms of solid exercise, a golf drive uses 137 muscles, while cycling uses 155.

But really, if a full-body workout is your goal, you’d be better off having sex.

Kissing uses 35 muscles of the face, including eight muscles of the tongue, and three major muscles of the mouth

Kissing uses 35 muscles of the face, including eight muscles of the tongue, and three major muscles of the mouth

Crying activates the cheeks and the eye muscles, amounting to 17

Crying activates the cheeks and the eye muscles, amounting to 17

All lower hand and arm muscles - including your biceps and triceps - come into play when texting

All lower hand and arm muscles – including your biceps and triceps – come into play when texting

‘In the bedroom, every muscle matters,’ Aunger, who runs London clinic Technique Physiotherapy and Sports Medicine[2] explains.

‘All your skeletal muscles are essential for movement, no matter how vigorous.

‘All your autonomous (involuntary) smooth muscles play a ceaseless role in digestion, respiration, circulation and bodily function.

‘And of course your cardiac muscles are integral for pumping your blood into all the right places.’

That said, for any activity, it is important to stay active.

‘It’s never been more important to keep your muscles healthy,’ Aunger insists.

‘Physical inactivity can cause you to lose as much as 3-5 percent of muscle mass each decade but you can slow the decline with regular exercise and optimal protein nutrition.’

'It's never been more important to keep your muscles healthy,' anatomy expert Mike Aunger explains

‘It’s never been more important to keep your muscles healthy,’ anatomy expert Mike Aunger explains

You need to use your shoulders, core, and lower limbs to run for the bus

You need to use your shoulders, core, and lower limbs to run for the bus

Cycling is one of the best exercises you can give your body, using 155 muscles

Cycling is one of the best exercises you can give your body, using 155 muscles

In a bid to get more people embracing their own strength, Aunger has helped design at #657challenge – an attempt at a new version of the Ice Bucket Challenge.

While the incredibly successful Ice Bucket Challenge was in aid of people with locked-in syndrome (ALS), this is to support people with muscular dystrophy.

Essentially it involves sitting and standing with a full glass of water on your head.

In a bid to get more people embracing their own strength, Aunger has helped design at #657challenge - an attempt at a new version of the Ice Bucket Challenge

In a bid to get more people embracing their own strength, Aunger has helped design at #657challenge – an attempt at a new version of the Ice Bucket Challenge

The challenge involves sitting and standing with a full glass of water on your head

The challenge involves sitting and standing with a full glass of water on your head

In terms of solid exercise, a golf drive uses 137 muscles

In terms of solid exercise, a golf drive uses 137 muscles

We engage muscles just craning the neck, making a sound, or clenching the eyes shut

We engage muscles just craning the neck, making a sound, or clenching the eyes shut

Those who think that sounds easy should try it themselves:

STEP 1: Fill a glass of water (to the brim if you’re confident).

STEP 2: From standing, hold the glass in place on your head with both hands (take one hand off if you have to but aim to keep both on the glass).

STEP 3: Bend your legs to lower yourself to the ground until you’re sitting fully cross-legged on the floor (bum must be in contact with the ground).

STEP 4: From sitting, drive back up off the floor without removing the glass from your head (this is where you might get a little water spillage).

STEP 5: Once you’re back standing, assess the spillage.

To find out more about the challenge, visit Upbeat Active’s blog on Medium[3].

How SEX uses 657 muscles

We engage muscles just craning the neck, making a sound, or clenching the eyes shut.

Does it count towards your 30 minutes of exercise a day?

That depends on your mood.

Studies have shown most sex can be equated to something like a brisk walk in terms of exercise.

But no other activity engages muscles quite like sex.

Here is a breakdown:

FACIAL MUSCLES – 35 muscles

The main muscle used to perform the kissing motion is the obicularis oris, the muscle that control the movement of the mouth and lips.

It is primarily used to pucker up the lips.

The other muscles that play a noticeable part in the action of kissing are the platysma (which depresses the mouth), elevator labii superioris (which controls the top lip), depressor labii inferioris (which controls the bottom lip) and of course the tongue (made up of eight muscles).

TO MAKE SOUND – 50 muscles

It may feel like a spontaneous moan.

But that sound is activating all the muscles you hear about in those dreaded ab workouts – including your rectus abdominus (one muscle) and your obliques (four muscles),

A noise of ecstasy also uses the diaphragm (one muscle), a variety of chest muscles (44 muscles), neck muscles (eight muscles), and upper back muscles (two muscles).

EYE MUSCLES – 16 muscles (if the lights are on and blindfold off)

The more you open, move or swivel your eyes, the more action your facial muscles are getting.

Two muscles power horizontal movement.

Another two muscles (superior rectus and inferior rectus) work against each other to lift and lower the eyes.

And two more power the eyelids.

That is, if the lights are on… and no blindfold is involved.

NECK POSTURE – 22 muscles

Rotating the head, flexing the head, looking down, looking up, raising the shoulders… these are all a fact of sex.

And to achieve this, your muscles need to be alert.

LOWER LIMB MUSCULATURE – 52 muscles

This is the part of the body providing most musculature support for sex – in men and women.

You can forget squats in the gym – try some interesting positions to really work your quads, biceps femoris (back of the thigh), and calves.

PELVIS + CORE – 21 muscles

You may not be thinking about your gluteus maximus, medius, minimus, tensor fascia latea, or ilio psoas major and minor when you’re in the moment.

But these pelvic muscles are the key to the thrust.

With these in top condition, performance is a walk in the park.

And sex may help you exercise these muscles.

You also need a strong core, stimulating your obliques and abs once again.

SHOULDER GIRDLE AND ARM MUSCLES – 26 muscles

These can really come into play depending on the position.

Your shoulder muscles (including your major and minor rhomboids and your latissimus dorsi) will be exercised when you tense your shoulder blades together.

You also use your serratus anterior (or ‘wings’ – the muscles that sit under your armpits) biceps, and triceps.

HAND MUSCLES – 34 muscles

The list of muscles used to grab something, or to move your hand, is extensive and wordy.

But for those interested, an action-packed session will work out a whole of host of muscles including such things as your brachoradilais, pronator teres, palmaris longus, flexor carpi ulnaris, pronator quadratus, and flexor carpi radialis.

HEART – 1 muscle

The cardiac muscle (different to skeletal and smooth muscles) is used to pump blood around the body (and to all the right places).

HERO MUSCLE OF THE PERINEUM – 1 muscle

The bulbospongiosus plays the starring role between the sheets for both sexes.

Found in the perineum (between the scrotum or vulva and the anus) it contributes to erection, contractions of orgasm and ejaculation in men and clitoral erection, contractions of orgasm and closing of the vagina in women.

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References

  1. ^ e-mail (www.dailymail.co.uk)
  2. ^ Technique Physiotherapy and Sports Medicine (www.techniquephysio.com)
  3. ^ Upbeat Active’s blog on Medium (medium.com)

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