Fitness

Let’s be honest, when it comes to having real and lasting results with your workout routine, the most important factor isn’t what you do but how consistently you do it. Social media presents us with all sorts of new workout trends, like this summer’s “Hot Girl Walk,” but if walking around your neighborhood feels more like a chore than anything, you aren’t going to stick with it. If you don’t truly love your workout, you’re far more likely to forego the gym in favor of happy hour with a margarita (or three), so finding a workout routine you’re excited about is the key to success. No matter what is leaving you feeling like your workout routine is lacking, we’ve put together a guide to help you exercise in a way you’ll look forward to each day, making this your hottest Hot Girl Summer yet!

If you’re feeling bored of the workouts you’re doing…
Fitness, like jobs, first dates, and a good beach read, will only hold your attention as long as it makes you feel good. If you’re not truly invested, you’re not likely to make it a priority in your life, so finding a workout that you’re excited about is the key to staying committed. Workout trends with big promises of results will come and go, but it’s the workout you do regularly that will make real and lasting changes to your body and mind. 
Try this: If you feel bored or unexcited to get to your workout, it’s a sign that it’s time to shake up your routine. Whether you want to try a new workout class, find a different online training program to follow, reach out to a local trainer who’s taking new clients, or simply change your afternoon running route to include some new sights, changing up your routine is paramount to keeping things exciting. Bottom line: If you find yourself dreading your current routine, switch it up and try something new!

If you’re having trouble making time for exercise…
You’re a busy girl and the warm summer weather has a way of filling up your calendar with extra social activities, making it harder to find the time to squeeze in a workout. While some professionals recommend working out first thing in the morning and others recommend a sweat sesh in the evening, when it comes to consistency, the best time to train will always be whenever it best fits your schedule. If you are not a morning person, there’s no way you’ll be consistent with early-morning workouts. If you prioritize after-work drinks with the girls, you likely won’t give it up in favor of even the coolest new group fitness class. Fitness consistency requires that it works with your schedule, so find a time window that you can commit to without creating unrealistic expectations or FOMO. Try this: Create calendar appointments for your workouts, whether it’s for the same time each day or at different times depending upon your schedule. By blocking your calendar and committing to a time that actually works for you, you’re way more likely to follow through. And if you think your workouts have to last an hour or longer to be effective, think again. Shoot for a length of time that keeps you (and your muscles) engaged and that you can maintain proper form—even 10-minute increments make a difference. Be honest with yourself about the amount of time you can commit to your fitness routine, and then follow through.

If you’re not fueling your body properly…
You know that nauseous feeling you get when you try to squeeze in a workout after a big meal? IYKYK. Meal timing is a very important part of creating and maintaining a successful workout routine. While everyone’s nutritional requirements are different, the need for pre- and post-workout fuel is relatively universal and can make the difference between having the energy to crush your boxing class and barely having the energy to make it to the class at all. Proper fueling requires a bit of trial and error, but once you’ve got a system that works for you, you’ll never second guess it.
Try this: Easily digested carbohydrates are the perfect pre-workout fuel, providing your body with the energy it needs to perform. If sluggish feelings are preventing you from getting to your workout, try a quick dose of carbs (that won’t hurt your stomach) about 30 minutes before go-time, like some bread and peanut butter or a fruit smoothie. The glycogen (AKA sugar) will energize you and have you ready to crush whatever your trainer has on deck. Similarly, if you’re finishing your workout and heading straight for happy hour, you may not be giving your body what it needs after a strenuous training session, which can deplete your energy levels for your next workout. Replenishing your glycogen stores with carbohydrates (which can be more complex and less easily digestible now since your workout is over) and getting protein intake for muscle repair are important, so avoid satisfying that post-workout hunger with junk food. Talk to a dietitian or your doctor to learn more about your specific nutritional needs to make sure you’re getting the most out of your training.

If you’re struggling to make time for yourself…
It’s a tale as old as time: You’re trying to work a fitness routine into your schedule and everyone you could be hanging out with during that hour, like friends, family, or your significant other, is trying to persuade you to skip it to spend time with them. Even if their intentions are good, it can be really challenging to balance fitness “me time” and “us time” with everyone else. In some cases, the lack of support comes from a lack of understanding. If your support system doesn’t understand the important role that working out plays in your life, they’re less apt to move dinner plans around to accommodate your routine. If your friends are all runners and they think your cycling classes are a waste of time, you might feel pressured to run with them. And if running isn’t your thing, it won’t become a routine you stick to. 
Try this: Have an open and honest conversation about how you’re feeling. Once you’ve started the dialogue, you can be proactive by inviting your friends to join you in your workout, planning a fitness-centric date with your significant other, or adding additional time in your calendar for a post-workout healthy dinner with your family. Oftentimes, simply making time for your loved ones (without interrupting your fitness routine) can alleviate the tension. At the end of the day, as long as the people in your life want what’s best for you, they’re worth the juggling act. However, if you start to notice red flags in the way your friends, family, or partner react to you making yourself and your fitness a priority, it might be time to reexamine those relationships. Keep the conversation going and remember that there’s plenty of time in the day for both ourselves and the people we love.

If you’re lacking motivation…
Motivation is a tricky thing. When we’ve got it, it can make us feel unstoppable, but once it’s gone, it can be really hard to get it back. If you’ve been feeling unmotivated to work out, it’s probably time to refocus and reestablish your goals. Motivation doesn’t need to be in the form of a dress you’re trying to fit into or an event you want to be “fit” for. The best motivation doesn’t have an end date, like how working out makes you feel or how much stronger you’re getting week by week.
Try this: Make a list of things you’d like to accomplish through your fitness routine that are process-oriented rather than results-oriented. For example, instead of focusing on what you want to look like at the finish line, focus on how you’d like to feel (both physically and emotionally), what you’d like to learn how to do next, or the confidence you’d like to gain. By focusing on goals that have no end date, you’re far more likely to keep up the habit. When we focus on the process instead of the finish line, we learn to love the journey, and that’s the difference between long-term success and failure.

This Workout Is Gisele Bündchen-Approved, and All You Need Is 10 Minutes More

Ah, the coveted “crunch.” When it comes to abdominal exercises, crunches are probably the first that come to mind, and understandably so. It has long been hailed as the gateway to the kingdom of six-pack abs: Do enough crunches and you will be sure to develop abs as strong and Herculean as, well, the Greek hero himself. If you’re anything like me, you’ve believed in this promise and put in countless hours of doing crunches throughout your life. Also like me, if you wondered why you were starting to struggle with lower back pain, then what I’m about to tell you could be life-changing: Crunches might be hurting you more than they are helping you and it might be time for a change.

What’s the problem with crunches?
I spoke to two experts on the subject and they both made the argument that while crunches aren’t inherently “bad” and do strengthen your abdominal muscles (and might even lead to that good ol’ fashioned six-pack), they are really only engaging the top layer of your core. When the upper abdominal layer (AKA your rectus abdominis) is all that’s activated, the deeper layer (the transverse abdominis) is left in the lurch. “The six-pack, rectus abdominis, is part of your core unit but it’s not the whole story,” said Jesse Truelove, a personal trainer and the program director and coach for both the Birth Recovery Center and Move Your Bump apps. “A lot of times, people who are six-pack dominant also have overactive back muscles or chronic back pain.”
When your transverse abs are left unattended, your core strength is seriously hindered. “This can lead to a decrease in core stability and integrity and actually contribute to core injury and dysfunction, such as back pain and diastasis recti (separated ab muscles),” said Leah Keller, founder and COO of the Every Mother workout app. We typically only hear about diastisis recti in pregnancy circles, and even then, it’s not widely discussed. It’s more commonly related to pregnancy because pressure from a growing baby bump can draw the abs apart. “In these cases, performing crunches can create excessive intra-abdominal pressure downward into the pelvic floor and lower abdominals,” Truelove explained.
Bottom line: If you’re pregnant or postpartum, talk to your doctor about what exercises are healthiest for you. For anyone, know that crunches are not the end-all-be-all for total core strength and might even be doing you harm if you’re not focusing on total core strength. 

Should we avoid crunches altogether?
As these experts say, crunches are not inherently bad for you and therefore do not need to be avoided altogether (unless your doctor, trainer, etc. have advised you to stay away). Instead, it’s about not relying on crunches and instead building strength in deeper layers of the core for optimal core health (beyond just what a six-pack could show). So don’t feel like you have to give it up if you love a good crunch series as long as you’re also focusing on the transverse abdominis (or the deeper layer that crunches do not work). 
“The TVA is a muscle group that acts like a corset around your body,” Truelove explained. “It is the deepest layer of your core unit and one of your greatest spinal stabilizers.” If you can strengthen this part of your core, your back, lower abs, and pelvic floor will benefit.“When we engage the transverse abdominis, we elicit a natural co-contraction of deep core muscles, including the pelvic floor, the lumbar multifidus, the diaphragm, and the quadratus lumborum,” Keller agreed. That sounds way better than a six-pack, no?

How should we start working the transverse abdominis?
This is where a little guidance goes a long way, at least in the beginning. Sure, you could type “transverse abs” into YouTube and browse the exercises that populate, but if you’re already suffering from back pain, ab separation, or pelvic floor issues, I’d highly recommend working one-on-one with an expert (just a few sessions can make a difference). They can help you learn to recognize what it feels like to engage your transverse muscles and offer appropriate exercises that cater to your specific needs. 
I personally found a lot of value in workout apps like Keller’s Every Mother and Truelove’s Move Your Bump. They are geared toward folks who are or plan to be pregnant, but I think they’re excellent tools for anyone who wants to learn to engage those deep abdominal muscles. “The general public would benefit greatly from becoming more in-tune with their deep core and pelvic floor rather than opting for thousands of reps of traditional core exercises,” Truelove said. I wholeheartedly agree. 
In fact, I started using the Every Mother app in an attempt to treat my lower back pain long before planning to get pregnant. And I noticed a real difference when I did the exercises regularly. My back pain lessened and, while I wasn’t exactly developing a six-pack, my abs did start to look flatter—a result of pulling my abs up and in rather than pushing out. I also noticed it was easier to maintain better posture throughout the day as my TVA got stronger. I continued to use the app when I eventually did get pregnant, and guess what? I never developed diastasis recti. On top of that, after having my baby, my abs seemed to heal way faster than projected.

How do you know if you’re actually engaging the right muscles?
Unlike the upper abs, feeling your transverse abs engage isn’t super intuitive (and you don’t want to do a bunch of exercises ineffectively). Thankfully, there are a couple of tricks that can help you decipher whether these abs are firing. Keller suggested a step-by-step approach: “Exhale on engagement to safely manage intra-abdominal pressure to protect the back, core, and pelvic floor; think about squeezing and lifting both the navel and the pelvic floor ‘up and in’ while exhaling; and avoid any movement or flexion that bulges the abdominal wall forward, which can compromise the integrity of the abdominal wall and lead to injury.” 
I personally like to envision an upside-down triangle connecting the pubic bone to the two hip bones. When exhaling, as Keller suggested, imagine squeezing the triangle points together. This helps me naturally draw up and in. Truelove explained it as a flattening sensation of the abdominal wall rather than pushing out. Of course, working with a specialist in person is the most effective way to determine where you’re at and whether or not you’re effectively engaging those deep muscles.

What should you do instead of crunches?
Keller suggested swapping the crunches out for a modified plank with knees on the floor. “In that position, pulse your belly toward the spine in a slow, controlled rhythm that coordinates each exhalation with a tighter squeeze of the core and each shallow inhalation with a gentle, partial release,” she explained. You can also try exercises like dead bug, cat cow, or Pilates 100. No matter what exercise you choose, Keller emphasized that it’s important to rest when you feel fatigued to ensure you don’t lose control of your core activation. 
If you don’t want to quit your tried-and-true crunches, Truelove recommended approaching them with more mindful awareness. “Belly pooching outward, pressure in the pelvic floor, leaking, back pain, etc. are all signs that your core is not tolerating the load and it’s time to modify.” If you find that’s the case, she suggested slowing down and reducing the range of motion until your body can handle the pressure of the crunch. “Your belly should be able to remain even and flat when you do your crunch or any abdominal exercise.”
At the end of the day, your body is yours and you get to choose whatever exercises feel best for you. If crunches are your thing, get after it! But you don’t have to stick with something just because it’s popular. The more tools you have in your toolkit, the more confident you can be in your choices. Knowledge is power, as they say—and in this case, that power is physical.

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Jumping on a trampoline takes me back to my elementary school days when I didn’t have a care in the world (ah, remember those days?). I remember feeling so carefree and exhilarated as I bounced high into the air and let gravity take over. I figured it would be the closest I’d get to my chosen superpower: flying. But years later, it turns out the trampoline isn’t just reserved for kids, and can actually be good for our health. Enter: Rebounding, the trampoline workout that A-list celebs, like Giselle Bündchen, Kaia Gerber, Goldie Hawn, and Eva Longoria (just to name a few), swear by to stay in tip-top shape. Keep reading to learn about the ins and outs of the fitness trend and reasons why you’ll want to jump on it. 

In this article

What is rebounding?
Rebounding is a type of aerobic exercise that is typically performed on a mini trampoline, otherwise known as a rebounder. The workout involves bouncing on the piece of equipment and can take on various forms of exercise, such as HIIT, dance-based cardio, strength training, barre, and yoga, all using the piece of equipment to intensify the benefits. Bottom line: You can tailor your rebounding experience to fit your fitness preferences and level. Equal parts fun, effective, and efficient, you only need 10-20 minutes for a solid sweat session.
 

What are the benefits?
Don’t let the low-impact factor fool you: it brings the intensity (and sweat) while targeting your full body, improving your balance, and challenging your coordination. Rebounding works the entire body, including strengthening and toning your core, back, quads, hamstrings, and glutes (yes, you will feel the burn!), not to mention it boosts endurance and can help relieve stress. Plus, the rebounding movements stimulate the lymphatic system, which helps flush out toxins, bacteria, and dead cells. The easy-on-your-joints exercise also does wonders for bone density and health. In fact, rebounding is used by astronauts to regain bone density and muscle mass when they return from space, and NASA conducted a study that found that rebounding is 68 percent more efficient than jogging. Sold. 
I’d be remiss if I also didn’t mention the group of muscles between the tailbone and the pubic bone getting all the attention as of late: the pelvic floor. Bouncing supports the pelvic floor and sexual health by working the muscles of the deep core that help bladder and bowel movement, prevent urinary incontinence, and stabilize hip joints. 

My experience
To start, I turned to the good ol’ Internet to search for a rebounding 101 video to get my feet wet before diving into an online class. As someone who danced throughout middle and high school, I thought the coordination would come easy to me right off the bat, but I was more focused on not falling (I am accident prone) than the actual workout for the first few minutes. Once I got the hang of it and felt confident enough to take on a class, I looked to the “Bounce” classes from Obé Fitness and the ness, the latter of which Eva Longoria is a devotee. Both online platforms have a free seven-day trial, which I couldn’t pass up. My first thought after trying an entire rebound workout was that I was instantly transported back to my eight-year-old self, except much more winded. 
So what’s the verdict? I rearranged my guest room for a dedicated rebounding space. After a week of rebounding, I understand why it’s the workout MO for the likes of Giselle Bündchen. The aches I typically feel in my joints after any other cardio-based exercise were non-existent, and I look forward to–dare I say crave–the oh-so-good burn and adrenaline rush felt from squatting it out on the rebounder. Needless to say, I’m a rebounding convert, and I’d give it a 9/10 for effectiveness, efficiency, and enjoyment. As a bonus, the mini trampoline didn’t generate so much as a rattle (apartment and condo-friendly? Check).

How to start
As with starting anything new, go easy on yourself and start slow. Passionate about working out outside of the house? Try a rebounding class at a fitness studio near you (i.e. Body by Simone and LEKFIT in LA and the ness in NY) to see if the workout is your cup of tea. IMO, if you love to dance, are looking to switch things up with your current workout routine, or prefer to sweat it out at home, rebounding will be your next go-to. If you happen to already have a rebounder or a friend who can loan you one, online workouts are the way to go, thanks to dozens of online platforms like YouTube, Obé Fitness, or the ness. 
The best part of rebounding (other than the great workout, of course) is there’s no right or wrong way to do it as long as you approach it safely and practice proper form. Case in point: Take a cue from Goldie Hawn (above) and freestyle it (AKA dance/jump your heart out) to your favorite playlist. 
But before you jump on the bandwagon (AKA the rebounder), keep in mind that the goal isn’t to jump as high as you can like when you were jumping on the trampoline as a kid. The goal is to keep your body low and engaging all of your muscles: your core, quads, hamstrings, and glutes. Think about pushing down while staying upright. Also, because you’ll be going up and down for most of the workout, choose comfortable, more fitted pieces that won’t be a distraction (read: a sports bra that will keep “the girls” in and happy). Slip on a pair of kicks that support all kinds of motion and keep a towel and water within reach (trust me, you’ll need them!). If you have any conditions that affect your vision or balance, talk to your doctor before trying rebounding to see if it’s right for you. 

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