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      Pelvic Floor Exercises: What Are They & How, When And Why Do You Need Them

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      Pelvic floor exercises are a bit like flossing – you know you should do them, but making them a part of your regular routine seems near-on impossible. You’re not alone. Most women don’t give pelvic floor exercises a second thought until they need to – mostly after childbirth – but as we all know, prevention is better than cure.
      There are so many benefits to pelvic floor exercises (better sex, don’t ya know?), and we’re not just talking about kegels. Read on for everything you need to know about pelvic floor exercises – from what they are, to how often to do them.
      READ MORE: 8 Pelvic Floor Exercises That Are Better Than Kegels
      What are pelvic floor exercises?
      Pelvic floor exercises are, simply put, moves that strengthen your pelvic floor. Stephanie Taylor, founder of pelvic floor health company Kegel8 and supporter of #pelvicroar, a physiotherapy-led campaign hoping to break taboos surrounding pelvic floor health issues, explains that your pelvic floor is formed of hammock-like muscles and ligaments that stretch from front to back to support your pelvic organs (bladder, vagina and bowel).
      ‘Think of it as a piece of steak,’ says Taylor. ‘You want yours to be like a fillet: thick and juicy. A weak pelvic floor is the equivalent of a flattened minute steak.’
      Helen Keeble, a clinical specialist in pelvic health and co-founder of Umi Health, adds that most ‘lower body exercises‘ qualify as pelvic floor exercises as they benefit the pelvic floor (more on this to come), but affirms that, ‘If you want your pelvic floor to be stronger, you need to do daily isolated pelvic floor squeezes – i.e. kegels.’
      So, pelvic floor exercises and kegel exercises are essentially the same thing. But pelvic floor exercises can also refer to exercises that incorporate other parts of the body, which will dial up the strength of your pelvic floor. Read on for specific examples of general pelvic floor exercises to complement your kegels.

      But first: What are kegel exercises?
      Kegel exercises involve tensing and relaxing the pelvic floor muscles in isolation, without moving the rest of the body, for a few seconds at a time. Keeble (that’s Keeble, not kegel) breaks the process into five easy steps further down.
      READ MORE: Why A Tight Pelvic Floor Isn’t The Same As A Strong One
      And how do I perform them?
      Do your kegels right with Keeble’s five-step guide.

      Begin lying down comfortably and take deep breaths.
      Imagine you are trying to stop wind, so tighten and lift the anus, then let it go again. Do this activation in between breaths, with the sequence: breathe in, breathe out, squeeze, let go. The movement is subtle.
      Once this feels easy, build up to holding the squeeze for ten seconds at a time.
      When holding, remember to breathe normally, don’t hold it.
      Once you’ve nailed this, progress into doing the move while sitting, then standing.

      Can you fix a prolapse with pelvic floor exercises?
      First things first, Keeble explains what a prolapse actually is. ‘It’s when the pelvic organs – the bladder, bowels or uterus – is sitting a bit lower and/or for longer than it usually would.
      ‘For most women with a prolapse, a few simple changes to their daily habits will resolve the symptoms.’ These include:

      Eliminating strain on the toilet
      Not holding tummy muscles in
      Using a pessary

      And, case in point, performing pelvic floor exercises ‘correctly and with diaphragmatic breathing’. You should aim to put all of these lifestyle changes into place in conjunction with one another, so, to answer your question, yes, pelvic floor exercises can help to fix a prolapse – if practiced alongside other lifestyle habits.
      READ MORE: Kegel Balls Are Basically Little Weights For Your Vagina
      Do pelvic floor exercises work?
      Yes, yes and yes, providing that you practice them consistently. Keeble backs us up, adding, ‘So much so that they are the first line of recommended treatment for pelvic floor dysfunction in the NICE (National Institute of Clinical Excellence) national guidelines.’
      Contrary to popular belief, it’s not only your sex life that will rocket, either.
      ‘If your pelvic floor is weak, it won’t be getting as much blood flow or oxygen,’ Taylor says.
      In contrast, a strong pelvic floor can mean:

      Milder menstrual cramps
      Better core strength
      Better posture
      Better sexual function
      Reduce lower back pain
      Heightened self-esteem
      Improvement of urinary incontinence and leaking

      ‘Kegel exercises have up to a 90% success rate in treating stress incontinence,’ says Taylor. ‘Remember, leaking is never normal.’
      How to do pelvic floor exercises
      As we’ve mentioned, what we’re talking about when we say ‘pelvic floor exercises’ here are lower body moves that have big benefits for your pelvic floor. These can complement kegels (isolated pelvic floor squeezes).
      READ MORE: This 5-Move Pelvic Circuit Will Totally Change How Your Orgasm Feels
      Pelvic floor exercises for women
      ‘It’s really important for your overall pelvic health that your lower body muscles are strong and flexible,’ Keeble tells us. These are the best moves to incorporate into your routine alongside kegels and why, according to her.
      Sumo squats
      How? Stand with your feet slightly wider than hip-width apart, your toes pointed out at 45 degrees and your torso leaning slightly forward. Bend your knees and sink your hips down, stopping when your thighs are parallel to the floor. Drive through your heels back to starting position. That’s one rep.
      Why? ‘They’re great for your inner thigh muscles and flexibility, which benefits your pelvic floor.’
      Glute bridges
      How? Lie on your back on a mat, with your knees bent, and feet flat on the floor. Your feet should be hip-width apart. On an exhale, squeeze your glutes and push your heels into the floor to lift your hips up towards the ceiling. Pause for a moment at the top before slowly lowering back down (first shoulders, then lower back, then bum) to the mat. That’s one rep.
      Why? ‘Strong glutes support the pelvis which in turn, benefits the pelvic floor.’
      Tip: Add a block in between your knees and squeeze at the top to make your pelvic floor work harder.
      Lateral lunges
      How? Stand with your feet hip-width apart. Take a big step to the side with your left leg, then bend your left knee, push hips back and lower until your left knee is bent 90 degrees. This should take around two seconds. Push back to start. You can alternate, or complete all reps (10-12 should do it) on your left before moving on to your right. Exhale to reverse the movement and stand tall. That’s one rep.
      Why? ‘For inner thigh strength and flexibility, and working your glute muscles to support your pelvic floor.’
      Clamshells
      How? Lie on your left side on the floor, with your hips and knees bent 45 degrees. Your right leg should be on top of your left leg, your heels together. Keeping your feet in contact with each other, raise your right knee as high as you can without moving your pelvis. Pause, then return to the starting position. That’s one rep.
      Why? ‘For hip rotator strength and flexibility, which support your pelvic floor.’
      Tip: Try to incorporate the movement involved in kegels (i.e. tensing your pelvic floor) as you do all of these moves.
      How to do pelvic floor exercises after giving birth
      Your pelvic floor needs even more attention after giving birth than it did before, and Keeble has outlined a handy timeline to follow.
      1-2 weeks postnatal
      ‘Regardless of delivery type, the best thing to do is regular deep breathing, kegels and pelvic tilts. The goal here is to reconnect these muscles to the brain – simple activations are key.’
      2+ weeks postnatal
      ‘Continue kegels and deep breathing, but add in some bodyweight moves such as squats, bridges, lunges, as well as light, slow walking.’
      4+ weeks postnatal
      ‘Continue kegels and deep breathing, along with low impact cardio such as static cycling or cross training, depending on what kind of birth you had and your energy and comfort levels.’
      6+ weeks postnatal
      ‘Continue kegels and deep breathing, and if all healing has gone to plan, consider introducing light weights. High impact exercise such as running and tennis isn’t usually advisable until you’ve passed the 3-month point.’
      She adds: ‘If in doubt, always consult a pelvic health physiotherapist. Acknowledge that each postnatal journey of recovery is different and move at your own pace. There’s no rush.’
      READ MORE: “I Tried Pelvic Floor Therapy After Having A Baby”
      How often should you do pelvic floor exercises?

      It’s a resounding answer from all experts: daily. ‘If you have symptoms of prolapse, or incontinence, then it’s recommended to do approximately 8-10 squeezes, three times a day,’ Keeble advises.
      ‘If you have no symptoms and want to try and keep it that way, do five short and five long squeezes while standing, daily.’
      *This article was originally published on Women’s Health UK

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      6 Workout Moves To Try Now That Can Help You Orgasm Later

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      So you know there are stretches that can help with anxiety and stretches that can improve digestion, but did you know there are also stretches for better sex? That’s right: You can yoga-pose your way to a better sex life, and celebrity trainer Lia Bartha is going to show you how. Bartha, the founder of B The Method, has worked with supermodels and actresses alike to to strengthen, restore, and protect their bodies through her own method that involves pilates-based, low-impact movements (also, she has an Instagram feed that is totally #wellnessgoals). Read on to get the 411 from Bartha about why exercise can affect the pelvic floor and six moves to get you closer to better sex. 

      Meet the expert
      Lia Bartha
      Celebrity Fitness Instructor and Founder of B The Method
      A former dancer with scoliosis and multiple injuries, Bartha created B The Method, a mix of highly unique pilates-based, low-impact movements—with inspiration from dance and swimming—to strengthen, restore, and protect her own body. Since becoming a fitness expert, she has trained celebrities such as Martha Hunt and Aubrey Plaza.

      Why is the pelvic floor so important?
      When your pelvic floor is either too tight or too weak, sex can be painful and orgasms can be nonexistent. People don’t put enough emphasis on caring for this muscle because they don’t know what it is, where to find it, and why it matters. The pelvic floor is a hammock of muscles located between the tailbone and pubic bone in the pelvis that contract and relax during penetration and increase blood flow during orgasms. Because of this, your workouts can have a huge impact on the health of your pelvic floor.
      High-impact exercises, lifting heavy weights, jumping, clenching while working out, and not breathing properly can cause the pelvic floor to become too tight. This can lead to so many issues within the body, not just those related to sex and orgasms. The same goes with not putting any care and emphasis on strengthening this muscle. I put such a huge emphasis on evenly strengthening and stretching the pelvic floor muscles in my workouts for this very reason. We all want to get in a good workout but shouldn’t have to sacrifice our sex life because of it.

      6 moves to help improve your sex life

      1. Happy Baby
      [embedded content]
      Lay down on your back with your knees bent and feet in the air. Hold your big toes with your fingers and press your tailbone down to the floor in a neutral pelvis. This position will actively stretch your pelvic floor and force it to relax. The hip stretch is amazing as well for getting flexible and comfortable in a variety of sexual positions.

      2. Open Butterfly Stretch on a ball
      [embedded content]
      Sit on top of a small stability ball, like this one, with your legs open wide. Lay your chest forward toward the ground with your arms straight on the floor. Rock your hips side to side on the ball. This position will actively stretch your pelvic floor while stimulating blood flow to your genitals.

      3. Circle Gut Massage
      [embedded content]
      Lay down on your stomach with the ball placed under your low abdominals and pelvis. It will fit right in that “v” muscle area. Circle your hips five times in one direction and then switch directions. This will stretch, massage, and reset the gut, hips, and lower abdominals that are used for movement during sex. Think of it like foreplay, warmup, or even a cool-down.

      4. Bent Leg Circles
      [embedded content]
      Lay on your back in a neutral pelvis and spine. Lift your legs into a tabletop position. Either laying flat or lifting your neck and shoulders slightly with hands clasped behind your head, start to circle your legs in opposite directions from each other. Then, repeat in the other direction. This move will strengthen the pelvic floor and inner thigh muscles while loosening up the hips. 

      5. Moving Frog Plank
      [embedded content]
      Get into a child pose with your feet tucked underneath. Lift your knees and press out into a plank position with a slightly externally rotated hip. Toes are apart and heels are squeezed together. Now, push back on your arms and into a child’s pose position, but keep the knees hovered. This move will both stretch and strengthen the pelvic floor in a single exercise.

      6. Core Bridging
      [embedded content]
      Lay on your back with your feet and knees in parallel. Start to tuck your hips up into a bridge but make sure not to clench the glutes. Lead the exercise from the lower abdominals, pelvic floor, and inner thighs. You won’t be able to lift as high, but you will definitely understand why this is good for orgasms when you get into the position. You will feel the connection into that pelvic region. 

      5 Benefits of Orgasms We All Need RN, According to Experts More

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      5 Benefits Of HIIT That Will Have You Literally Jumping For Joy During Your Next Workout

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      Regular aerobic exercise has been shown to boost heart health, keep blood sugar levels in check, and maintain the health of our minds for the long haul. But just as there are a multitude of ways to work out and keep your body (and mind) healthy and strong, there are a trove of different approaches you can take to doing cardio. Enter: HIIT, or high-intensity interval training.
      READ MORE: Try This 25-Minute Total-Body HIIT Workout And Torch Calories Fast
      HIIT’s definition is a heckuva lot more simple than you might think, says Annie Mulgrew, founding instructor for CITYROW and Certified Personal Trainer. “High-intensity interval training is a form of interval training that alternates between short bursts of intense energy or activity followed by minimal rest, ideally until that person is unable to continue,” she explains.
      What Makes A HIIT Workout
      And, as Mulgrew notes, HIIT can be just about anything – from swimming to running to mountain climbers in your apartment to even weight training. The key, she says, is ensuring that the “short burst of energy” is at least 80 percent of your maximum effort (so, 8 on a scale of 10).
      “For HIIT to be effective, your ‘on’ intervals need to be all-out,” she says. Mulgrew also notes that your rest period shouldn’t exceed your active period (try, 20 seconds on and 10 seconds off). That rest period can contain no movement or moderate-effort movement – that part really isn’t important, she says. Those maximum-effort bursts are where the gains are made, Mulgrew reiterates.
      In Mulgrew’s CITYROW classes, for example, that on/off scheme translates to both metres rowed on the rowing machine, as well as resistance training off the rower. “You may find short rowing distance repeats or hip thrusters programmed as 40 seconds on and 20 seconds off,” she says.
      READ MORE: 5 Workouts To Help You Tone, Trim, and Build Muscle This Summer
      If you’re using weights for your HIIT workout, choose a weight that allows you to complete 10 to 20 reps repeatedly in your “on” periods, Mulgrew recommends. Beginners should aim for no more than 20 minutes of HIIT total. And if you’re a total HIIT nut, keep it no longer than 50 to 60 minutes (so the actual HIIT portion of the workout is around 30 minutes and the warm-up/cool-down roughly 20 minutes). “Going any longer than that would most likely mean you’re not able to maintain the intensity you need in order to achieve the benefits of a HIIT workout,” she says.
      Speaking of benefits, here are five major health perks associated with HIIT, plus, how to maximize your next interval workout.
      1. You’ll burn a boatload of calories – even after you’ve finished working out.
      Although aerobic exercise is a great tool in maintaining your heart health, as far as weight loss tactics go, that steady-state run isn’t the best calorie-burner. And while weight training is typically the most reliable weight loss tactic when it comes to fitness type (remember though, weight loss is achieved through a calorie deficit, which is most easily achieved through diet), if there is one form of cardio that blasts calories, it’s HIIT.
      One 2015 study (of healthy men) that compared calorie burn after 30 minutes of HIIT to other forms of steady-state exercise noted that HIIT burned 25 to 30 percent more calories. Other studies (also on men) have noted that HIIT propels your production of human growth hormone, or HGH, upwards of 450 percent in the 24 hours following a session, increasing overall calorie burn.
      2. They may help you lose fat quicker (especially around the midsection).
      Yep – a study in Journal of Diabetes Research confirmed this. The researchers divided obese, sedentary women into groups: those who partook in a HIIT program and those who did a moderate-intensity (but continuous energy expenditure) routine. The former group achieved similar body composition and aerobic capacity results in half the time.
      READ MORE: This 4-Week Bodyweight Challenge Is The Ultimate New Year Workout Plan
      3. It doesn’t require doing crazy workout moves.
      One major (assumed) drawback to HIIT, of course, is the notion you need to be flying, flailing, bounding, and sprinting (with a series of complicated tools, no less) in order to achieve a solid workout. But as Mulgrew points out, the hallmark of HIIT lies in exertion, not the modality, so pretty much any form of exercise fits—and that includes the simplest form of cardio there is: walking.
      In one Japanese study, for five months, 700 middle- and older-aged adults engaged in walking intervals (shorter bursts of speed interspersed with periods of rest). At the conclusion of the study, the individuals had noticeably improved endurance and strength.
      4. HIIT keeps your brain in shape.
      Studies have shown that regular HIIT exercise can boost your memory and make you sharper in everyday decision-making. One (potential) reason why, according to Mulgrew: “During a HIIT workout, you have to stay focused,” she explains.
      5. It’s the perfect exercise for that perpetually strapped-for-time person.
      And, what’s more, you don’t have to sweat for very long in order to see results. A 2006 study compared two groups of college men for two weeks: those who did stationary bicycling at a moderate pace for roughly an hour-and-a-half to two hours for three times a week, and those who did six 30-second all-out sprints with four minutes of recovery.
      Surprise, surprise: The HIIT-ers were just as fit (in terms of exercise performance and muscle growth) as those moderate-intensity exercisers by the end of the trial—with far less time invested.
      *This article was originally published on Women’s Health US

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      How To Adapt Your Fitness and Nutrition For Every Age

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      30s: The decade to… optimise your prime
      So your face has a few more lines, your hairline some silver intruders and your list of responsibilities… let’s not go there. But arm yourself with some essential skills and you’ll enjoy your best decade yet.
      Support your fertility
      If you’re looking to start a family now or later, there are practical steps you can take. Here, consultant obstetrician and gynaecologist Dr Larisa Corda and nutritional therapist Melanie Brown walk you through the essentials.
      Mind your movement
      “Sitting down all day can reduce blood flow to the ovaries and uterus, so stand up as much as possible,” says Brown. Be careful about overexercising, too. “Exercising too intensely for too long can increase levels of cortisol in the body, which can be a barrier to conceiving.”
      Mitigate stress
      “This is essential if you’re looking to get pregnant,” says Dr Corda. Plot out your stressors on a page, then note the things you can’t control (an unwell parent, for example), the things you can take steps to address (long working hours) and the things you can fix without much hassle (too many plans).
      Reach your body’s happy weight
      “If you’re overweight or obese, take sustainable steps to reach a healthy weight,” advises Brown. “If you’re underweight, increasing your body fat will signal to your brain that your body can support a pregnancy.”
      Eat for balance
      “It’s important to consume enough complex carbs,” notes Brown, who points to research indicating that they promote ovulation. “You need good fats for fertilisation, and quality protein provides the building blocks to eggs.”
      Panic stations
      As the responsibilities start to bite in your thirties, you’re more vulnerable than ever to anxiety-based mental health problems, such as panic attacks. Use our expert-backed timeline to dial down the intensity.
      0 to 3 mins 
      What’s happening: A panic attack occurs when the mind makes a negative interpretation of normal events. When your boss sets you an impossible deadline, for example, your hypothalamus activates your pituitary and adrenal glands, causing stress hormones adrenaline and cortisol to flood into your system: the fight-or-flight response. The result? Shallow breaths, an accelerated heart rate and trembling.
      Your defence: A US study found that refocusing the mind on simple tasks can calm you down. The solution can be as mundane as counting the number of tiles on your office ceiling until the panic passes.
      3 mins to 2 hours
      What’s happening: Adrenaline has a half-life of three minutes, so the initial panic soon passes – your breathing normalises and your heart rate falls. Cortisol, however, sticks around for longer. It can take two hours for your more chronic feelings of stress to subside.
      Your defence: Take a 10-minute break and divert your attention to what’s around you, even if it’s just your neighbour taking the bins out. Your cortisol levels will fall and you can return to a more even keel. Ahhh…
      1 week 
      What’s happening: Anxiety can easily extend beyond a specific stimulus and its chronic form can leave your hypothalamus in a state of constant agitation. It’ll keep releasing adrenaline and cortisol and, with levels set to surge at any point, the simplest upset can burst the dam.
      Your defence: In severe cases, doctors may prescribe you anti-anxiety medication, along with beta blockers, to steady your heart rate. Omega-3 fatty acids in oily fish can curb adrenal activation caused by stress and there are cortisol-slashing B vitamins in legumes, meat and eggs. Plus, a run produces mood-boosting endorphins while using up extra adrenaline.
      Nutrient to know: healthy fats
      Found in olive oil, avocado, nuts, mackerel and anchovies, they’re hallmarks of the Mediterranean diet, which studies suggest can reduce your risk of heart disease. That shoots up in your forties, so take pre-emptive steps now. Doubts remain about the effectiveness of supps, so stick to natural sources. More

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      I Grilled a Top Los Angeles Trainer on Her Tips for a Better Workout Routine

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      The holidays have come and gone, and with them, so has my fitness routine (anyone with me?), leaving me in desperate need of some fresh workout tips. Even though it’s the beginning of the new year when everyone is hitting the gym, the mere thought of picking up a dumbbell has me looking for any excuse not to work out.
      As a fitness enthusiast who used to look forward to hitting a new squat or practicing my left hook, this less-than-enthusiastic-to-exercise energy has me feeling defeated (because all the #fitspo pics on Instagram aren’t doing the trick). So I turned to Los Angeles-based master trainer Cathy Prince to let me in on her hacks to getting out of a fitness rut and back in the workout saddle. Read on for her top five workout tips that will get you off the couch and breaking a sweat. 

      Meet the expert
      Cathy Prince
      Personal Training Manager at Equinox, Los Angeles
      A former actor, Prince is a top personal trainer at Equinox in Los Angeles. After being a top-tier coach, she was promoted to personal training manager. In addition to fitness, Prince has also been trained in behavior change, sleep coaching, and nutrition coaching.

      1. Set smaller, more attainable goals
      It’s that time of year for the obligatory New Year’s resolutions. You know the kind: lose weight, give up sugar, try Dry January. While you deserve lofty aspirations, you can also be setting yourself up for failure if your goals are too lofty. “Whatever your goal may be, break it down into smaller chunks that are more manageable and attainable. If you want to lose a total of 50 pounds, make your first target to lose five, then another five, and so on,” Prince suggested. “The feeling of success when you hit your smaller goals will motivate you to continue, so you’re more likely to reach your ultimate goal.”
      Aiming for micro goals that are more realistic can help you get past any mental obstacles (not to mention any lack of motivation) that could stand in your way. The small wins will set you up for success and give you the confidence to stick with it. Break up goals into weekly or monthly goals, like sprinting for an extra 30 seconds or lifting another five pounds, instead of focusing on an end goal.

      2. Find a source of accountability 
      Despite your best intentions, sometimes your lack of motivation takes over and the battle between couch vs. gym ends up in favor of—you guessed it—the couch. Enter: your accountability partner. Whether that looks like a non-refundable Pilates class, self-reward (I have my eye on a new Alo set), or a cause you care about (charity run, anyone?), find a strategy to stay accountable. Prince’s favorite trick to ensure she stays is to put money on the line (even if it is just pretend). “Schedule your workouts in advance and treat them as if you’re meeting a personal trainer who you’re paying $300 per hour to train with.”
      If mindset alone is not enough, enlist a friend who is down to invest in an online workout subscription with you or train with you for the 10K you have coming up. “If you don’t show up, you’re not only letting yourself down but also your friend,” Prince added. And just like you would a doctor’s appointment, work meeting, or GNO, mark your workouts in your calendar and make it a point to show up (for yourself). Bonus tip: Prince also said that scheduling in recovery (think: sleep, massages, a restorative yoga class, a gentle walk around your neighborhood) is just as important as the workout.  

      3. Choose a specific, measurable benchmark
      Sure, we all want to “get stronger” and “more fit,” but what that means to you is likely different from what it does to anyone else. Let’s say you want to improve your body-weight pull-up game. Setting a goal of doing three by the end of the month makes it more achievable since it’s more specific than “get stronger.” Looking to boost your back squats? Strive to up your weight by 10 pounds in two weeks. “Picking a specific performance benchmark will not only help focus your efforts but also measure your progress as you go,” Prince said.
      Having a plan for reaching your fitness goal lays a foundation that will create discipline and allow you to check in with yourself. But PSA: If you’re just shy of getting that third pull-up rep come Feb. 28 or not quite squatting that extra 10 pounds at the end of two weeks, that’s OK. Instead of beating yourself up for it, reevaluate your plan and readjust as needed. Your body should be your #1 guide, not the goals you set. 

      4. Drink up
      We all know we should drink more water, but do we actually do it? I’ll admit there are days I down more matcha lattes than I do water. But staying hydrated doesn’t have to be a dreaded chore. “Whether it has a cute pattern or motivational sayings on it, grab a reusable water bottle that will give you a nudge to drink up,” Prince suggested (anyone else taking that as an excuse to shop?).
      If you need some extra help in the hydration department, set a reminder on your phone every couple of hours, throw in a squeeze of lemon for some flavor, or track your water intake with an app like Waterlogged (yes, there’s an app for that). As for how much you should be drinking? Prince recommended shooting for a minimum of 50% of your total body weight in ounces (and upping that amount when you work out or eat more salt).

      5. Make your workout fun and challenging 
      I used to force myself to endure bike intervals for the muscles (and calorie burn) they promised. Today, that exercise won’t get me out of bed in the morning, so I won’t do it. Pilates classes and weightlifting are my go-to workouts because I find them enjoyable and challenging, not to mention that they make me feel strong and confident. “Find something you enjoy doing to make it easy for you to show up and do it on a regular basis,” Prince agreed. If you’re on the hunt for a fun workout that speaks to you and gives you a physical and mental boost, try a more complex activity like a dance class, a yoga class that centers you, or a community-based run club. “The ultimate goal is to be present in your workout,” Prince added. Take that as your sign that your workout routine needs to feel like self-care in order to actually be self-care. Choose exercise accordingly. 

      14 Realistic Fitness Goals To Set This Year
      and exactly how to accomplish them More

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      10 Insanely Challenging Yoga Poses That Build Serious Strength

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      There’s no shortage of hard yoga pose #inspo on the net these days. But what if you’re actually inspired to try one yourself? Where would you even start? Megan Hochheimer, founder of US-based Karma Yoga Fitness , USA who frequently posts her own impressive “physics experiments” (her words), shares the benefits of pushing the boundaries of your practice, the requirements for nailing next-level poses, and of course, 10 hard yoga poses to set your sights on along with some pro tips. (Note that many of these tricky poses have a variety of names; the ones included here are what Hochheimer calls them.)
      First and foremost, have fun with it: “Where else can you be a grown-up and get to be barefoot and roll around on the floor and breathe as loud as you want? In your yoga practice, all those things are welcomed, so there’s no reason why some of these tricky poses can’t be a fun adventure.”

      The Benefits of Hard Yoga Poses
      You’ll learn more about your practice.
      “Sometimes I’ll see something in a picture and I’m like, ‘Oh yeah, definitely I could do that.’ But then I end up laughing at myself because there’s no way,” says Hochheimer. On the flip side, with good prep work and practice, she’s nailed poses she never thought she’d be capable of. “It’s cool to find where those nuances are in your own body. That self-study is something that is so encouraged in yoga.”
      You’ll hone functional strength.
      “When you build that strength to get up and down off the ground, balance on one foot or balance on your hands, you’re honing those parts of your physicality that are going to help make all the rest of your activities of daily living so much more enjoyable,” says Hochheimer.
      You’ll finesse your proprioception.
      Other perks include working on your proprioception which, when dull, can lead to balance issues. “In most of these tricky poses there is this element of balance, whether one knee is on the ground, one foot is on the ground, you’re arm balancing, or you’re in an inversion,” explains Hochheimer. “When you start to build that, you’re building concentration and proprioception.”

      The Hard Yoga Pose Prerequisites
      Don’t Take Yourself Too Seriously.
      Some poses could take years to master while you may be able to do others right away. “What’s really important is that we don’t take ourselves too seriously about any of it,” says Hochheimer. “If you’re going to approach this in a really competitive way, sometimes that invites injury. Whereas if you approach it in a playful way, and just stay with yourself through the process, I think that it’s a very healthy exploration.”
      Bail Like A Kid.
      Know this: You’re going to fall out of arm balances and inversions. “All of us who have learned how to do them fall in one way or another, so the more you can understand your body mechanics and how you do that, the safer you can be when you do have to bail.” When you’re a little kid, you’re riding your bike, you fall off, you roll into the grass and you’re not hurt that badly. So, before attempting any of these poses, just do some cartwheels and rolls on the ground to get back in touch with that part of yourself and practice safely falling.
      Really, Really Warm Up.
      The better you warm up, the better you’ll be able to get into these poses. And not for nothing, Hochheimer notes that they’ll look more aesthetically pleasing to boot. A 10-minute vigorous flow should get your heart rate up and muscles warm, but be sure to specifically target the areas you’ll use in each pose as well.
      Take Videos or Photos.
      “Sometimes in my head I thought things were going to look one way, but then they look a different way in a picture or video,” Hochheimer says. “Viewing them afterwards helps me to make tiny adjustments or understand that I need to do my homework and develop more triceps strength with decline push-ups, or foam roll, or whatever it is. That helps you learn because you’re not just then repetitively going back into these patterns of failure.”
      Practice—And Consider Pro Help.
      Remember: These are hard yoga poses! “With all yoga, a lot of it is practice so just keep coming back to it,” advises Hochheimer. Working with an experienced teacher can help you to more safely and quickly nail them.

      1. Camel Variation

      Expert Tip: Camel Pose is such a great opening of the front of our body that sometimes gets tight with a lot of our more strenuous Vinyasa. The arm variation here is a big shoulder stretch. Be sure to warm up your shoulders extra well before trying it.

      2. Peacock Pose

      Expert Tip: Remember that your legs are just as strong when you get upside down as they were when you were standing on them—keep them super active in this pose.

      3. Tripod Headstand Variation

      Expert Tip: Work on you scapular mobility before you try this one. To do so, hold a yoga block overhead between the hands on its widest angle. With straight arms, try to “push” the block towards the ceiling without shrugging your shoulders up around your ears. As you “pull” the block back down, don’t bend the elbows but do use the back muscles to create the sensation of the pull. Keeping squeezing the block between the hands through both phases of the movement. Repeat several times for scapular mobilisation.

      4. Eight Angle Pose

      Expert Tip: This one grows out of that Baby Grasshopper. Work on your Chaturanga or tricep push-ups as prep work and focus on squeezing your inner thighs in the pose.

      5. Baby Grasshopper

      Expert Tip: Sit on the floor with the right leg extending out in front. Step the left foot over the right leg and twist the torso to the right so that both hands come to the floor in line with the left foot. Press into the hands and bend elbows into chaturanga (upper arm parallel to the floor). Practise engaging the inner thigh to lift the right leg up (or use a block under the right hip to get lift off). Lean towards the right inner arm and use core muscles to hold the body still as the left hand grabs right big toe.

      6. Baby Crow Pose

      Expert Tip: If there’s a pose here to try first, it’s this one. It’s deceptively tricky-looking, but not as hard for most people to accomplish. It’s almost like a flying Child’s Pose. Start in a forearm plank, then walk your feet a little wider and start to tippy toe in until you feel your knees touch the backs of your arms. Then, come into a Cat spine, look forward, and shift your weight forward.

      7. Split Pose Variation

      Expert Tip: Work on hamstring, quad, and hip flexor mobility before attempting this pose. You could try Pigeon Pose and half splits with blocks.

      8. Side Plank With Big Toe Grab

      Expert Tip: Here, you’re working internal rotation of one leg, external rotation of the other, core strength, and balance. The prep for balancing in this pose can be found in the Pose of Infinity: Lay on your right side with a yoga strap in your left hand. Rest your head on your right hand or arm. Extend both legs and try to keep the body in a straight line. Reach down and pull the left foot into the strap. Slowly extend the left leg up towards the ceiling. Use the strap in your left hand to control the stretch and hold the left foot up and focus on keeping the torso and right leg stable (try to limit the wobble forward and back). Repeat on the other side.

      9. Bound Forward Fold

      Expert Tip: This one goes in the family of the Kneeling Compass (and it’s a prep for Bird of Paradise). The difference is that this one requires a bind, which means you’re taking double internal rotation of your shoulders. Use a strap in your hands as they come across your back to make it more accessible.

      10. Fallen Compass

      Expert Tip: This tricky “fallen” variation marries Compass and Bridge poses. Warm up the hamstrings and lateral bending as much as possible before attempting.

      The article 20 Hard Yoga Poses That Build Serious Strength And Confidence was first published on Women’s Health.

      READ MORE ON: Difficult Yoga Poses Fitness Tips Yoga More

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      in fitness and body

      15 Best Running Shoes for Women + How to Pick The Right Trainers for You

      by

      Finding the right running trainers for you is just as important as correct form and technique. (And, yes. That includes getting your running warm-up and cool-down done, too. No skipping!). Plus, with it being a new year, it’s a pretty good time to treat yourself and get all kitted out.
      READ MORE: 5 Workouts To Help You Tone, Trim, and Build Muscle This Summer
      Why are good running shoes so important?
      Making sure you have the right running shoes is a point certified strength coach and footwear expert Emma Kirk-Odunubi stresses, especially because different runs demand different footwear:
      ‘As your distance increases many people generally want to increase the cushioning level of their shoe. For (postponed) half marathon or marathon runners, having greater cushioning over longer distances can have its benefits.’
      But we get it: good running shoes are an investment and the price tag can often exceed what you’d budgeted to spend on new takkies. With that in mind, we’ve rounded up a mix of the best women’s running trainers so you can shop to your feet and budget’s content.
      What to look for in running shoes for women

      Cushioning: This helps the ground feel softer underfoot and encourages ground-contact stability.

      Weight: Lighter shoes typically have less cushioning, giving an increased rebound off the ground. They’re designed for speedy splits and powerful runs. For longer distances choose heavier shoes with more cushioning.

      Drop: This is the difference in the cushioning level from the rear foot to the forefoot. The lower the drop, the more conducive the shoe is for a speedy running style. Speed shoes will tend to have around a 4mm drop.

      READ MORE: How Much Muscle You Build Running Ultimately Depends On How You Run
      Best Cushioned Running Shoes
      1. HOKA Clifton 8

      Best for: Long distance training
      Weight: 215g
      Drop: 5mm
      How much? R2 599.95

      The Clifton 8 from Hoka are a dreamy neutral, cushioned shoe that gives you consistent support without weighing you down. Perfect for taking on longer distances, they offer a stable ride as you pound out the kilometres.
      ‘They’re a shoe I don’t think about being on my feet and I mean that in the best possible way. I can run for [kilometres] and [kilometres] of marathon training without feeling the time in my feet,’ says runner Francesca Menato. ‘There’s enough bounce that you don’t feel like you’re missing out on something super responsive, but mostly they’re an incredibly comfortable shoe.’
      You can wear them for any distance but they’re not designed to give you as much bang for your buck if you’re trying to knock out a 5km PB. That said, they’re a great all-rounder.

      2. Nike Air Zoom Pegasus 38

      Best for: All-round training
      Weight: lightweight
      Drop: 6mm
      How much? R2 399.95

      Runners LOVE ‘workhorse with wings’ Nike Pegasus trainers. A bounce around in these will have even the most tentative of joggers drawing up their marathon training plans. Signature responsive foam, a breathable upper and a wider fit at the toes mean you can clock up distances comfortably and recover swiftly, ready to take flight again.
      Having tried every type of Nike ‘Pegs’ since the 32s, Francesca Menato, took these for a spin.
      ‘I was in a committed relationship with the Pegs for years but we had to part ways a few iterations ago as they made the sole firmer and the shoe base narrower. So, sceptical but always hopeful, I tried the Pegasus 38. They may just be the middle ground between the old and new. A wider shoe with an update to the lacing, these feel secure and comfortable.’
      ‘For me, they take the term “neutral shoe” to the next level. They feel like the running trainers you could truck along in for [kilometres] and [kilometres].’
      Nike Air Zoom Pegasus 38R 2 399.95BUY NOW
      3. Adidas Ultraboost 21s

      Best for: Road running
      Weight: 340g
      Drop: 10mm
      How much? R3 599

      Here are the specs you need to know before adding to basket – a sock-like fit with 6% more cushioning than previous Boost iterations; Primeblue material made with Parley Ocean Plastic (Adidas’ recycled high-performance fabric) and no virgin polyester; supportive heel counter and 115% increase in forefoot bending stiffness to make them your most responsive trainers yet.
      Be aware, they are heavier than the UB20s and as such definitely lend themselves to easy, longer mileage over a speedy 5k.
      Adidas Ultraboost 21sR 3 599BUY NOW
      READ MORE: 10 Steps To Becoming A Runner, According To Running Coaches
      4. Saucony Ride 14

      Best for: All-round training
      Weight: 238g
      Drop: 8mm
      How much? R2 649

      Lighter (and faster) than previous models these stealth-cool women’s trainers signal you know your sport. Designed with a durable outsole and PWRRUN cushioning, you’ll be springy, supported and stable as you get going. A firm run-favourite of Fitness Writer Morgan Fargo, these shoes are basically everything we love in a running shoe and more. Cheers, Sauc’.

      5. Asics Novablast 2

      Best for: Neutral runners who want extra propulsion
      Weight: Lightweight
      How much? R2 499

      If you’ve ever wanted to feel like you’re running on a mini-trampoline – in a brilliant way – these Asics Novablast will do that and then some. The propulsive nature of the foam midsole means every step you put in will be energised, cushioned and keep you trucking on when the kilometres rack up.
      Shave seconds off your 5k, stay cool with a breathable upper or just enjoy the feeling of running on more cushion than you thought possible – Novablast are the running shoe for you.

      6. HOKA Carbon X 2

      Best for: Distance racing (and other bouncy long runs)
      Weight: 198g
      How much? R3 499.90

      You say cushioned, HOKA says cushioned. Another trainer that utilises the carbon plate, these shoes feel less aggressive in their propulsion than some of their counterparts. So, if you like the idea of super light, bouncy running shoes that secretly give you a helping hand in turning over your feet, we’ve found them. Ideal for springing your way through longer kilometres.

      7. On Running Cloudflow

      Best for: 10km race training
      Weight: 235g
      Drop: 6mm
      How much? R2 899

      A newer ON Running shoe, the Cloudflow, combines their Helion™ super foam along with a curved heel for ‘better hold, durability and comfort.’
      Basically, they’re going to feel light on the top of your foot, super cushioned underneath and cool thanks to the ventilated mesh. The new rubber traction base will also keep you more stable on slippery wet roads.

      READ MORE: This Is What Running In A Face Mask Does To Your Skin
      8. Nike Air Zoom Tempo Next %

      Best for: Speed training
      How much? R3 899

      Designed to go the distance, this Nike iteration of the cult-followed Next % trainers are the everyday companion for comfort and durability. The visible Zoom Air unit (the round disc) gives springy cushioning while the Nike React technology in the heel is lightweight to help keep your stride as efficient as poss.
      Be aware these are designed specifically for shorter ‘tempo’ runs. Hence the name. If you’re looking for an all-rounder, check out the Nike ZoomX Invincibles below.
      Nike Air Zoom Tempo Next %R 3 899BUY NOW
      9. New Balance Fresh Foam 1080v11

      Best for: Beginner distance running
      Drop: 8mm
      Weight: 230g
      How much? R2 599.90

      Cushioned, stable, lightweight – three words we love to hear when it comes to trainers that’ll more than do the job. A running staple, New Balance Fresh Foam is a style that’s been around for aeons – fortunately for us, they just keep making it better. This latest style has enough support for long-distance runs whilst the foam and cushioning helps you pick up speed too.
      New Balance Fresh Foam 1080v11R 2 599.90BUY NOW
      10. Skechers Max Cushioning Premier

      Best for: Runners on a budget
      Weight: 213g
      Drop: 6mm
      How much? R1 499

      Skechers Max Cushioning Premier shoe adds extra comfort to your run (without weighing you down in the process) while letting tired feet breathe as they work. Cushioned, lightweight and breathable, these gems come in at under R1 500.
      Skechers Max Cushioning PremierR 1 499BUY NOW
      11. Nike ZoomX Invincible Run

      Best for: Injury-prone runners
      Weight: 253g
      Drop: 8.4 mm
      How much? R3 499

      One of Nike’s most popular running shoes for women (The React Infinity Run Flyknit 2) has had a revamp: enter the Nike ZoomX Invincible Run women’s trainers.
      ‘Injury plagues runners of all levels and it can be something that stops people from joining the sport or rejoining post-injury,’ says Brett Holts, VP of Nike Running.
      So what makes these so special? According to the brand, it’s ‘The Nike ZoomX foam, [it’s] our most responsive and soft foam—and we used a lot more of it than you’d find in most everyday Nike running shoes.’ They counteract the instability that comes with extra foam with the ‘rocker’ shape.
      After 12 weeks of testing, Nike found that these trainers had similar results to their predecessors. A study conducted by the BCSMRF showed that runners wearing those shoes had a 52% lower injury rate than those wearing the control shoe. So, if you’re constantly bemoaning a sore-this or a pulled-that, it might be time to invest in some kit that quite literally was made for the job.
      Francesca Menato was a bona fide Infinity React super fan and can attest that this latest iteration is just as bouncy and that the increase of a few grams can’t be felt. Nike wants to ‘make running feel easy’. In these, it’s certainly easier.
      Nike ZoomX Invincible RunR 3 499BUY NOW
      READ MORE: 10 Steps To Becoming A Runner, According To Running Coaches
      Best ‘Smart’ Running Shoe For Women
      12. Women’s UA Flow Velociti Wind Running Shoes

      Best for: Neutral runners who like to track their stats
      Weight: 227g
      Drop: 8mm
      How much? R3 499

      Under Armour’s speed-friendly running shoe comes with a personal running coach that when connected to MapMyRun™ tracks your stride length, cadence and pace and coaches you in real-time. As for the shoes, these kicks are designed for shorter, sharper sessions but unlike some running trainers designed for speed work, they still come with decent cushioning. The sole is shaped with a slight rock to propel you with every stride. Why thank you.
      Women’s UA Flow Velociti Wind Running ShoesR 3 499BUY NOW
      Best Road Running Shoes For Women
      13. Saucony Endorphin Shift

      Best for: Runners looking to up the distance
      Weight: 269g
      Drop: 4mm
      How much? R2 799.90

      So. You’ve completed the Couch to 5k app, you’ve been running on the reg and you’re looking to take it to the next level. These are the shoes for you. The Saucony Endorphin Shift promises to make every run feel easier – and it really delivers. How, you ask? The PWRRUN cushioning feels super plush, and the SPEEDROLL technology enhances each and every stride to keep you moving forward.
      Saucony Endorphin ShiftR 2 799.90BUY NOW
      14. Brooks Running Ghost 14

      Best for: everyday road runners
      Weight: 255.1g
      How much? R2 599.90

      Designed for a soft and smooth ride these Ghost 14’s are perfect for road running, with the midsole offering you that easy, comfortable glide from landing to toe-off. The cushioning isn’t too squishy either so you still feel supported and, importantly, won’t even notice the transitions as you run.
      Brooks Running Ghost 14R 2 599.90BUY NOW
      Best supportive running shoes for women
      15. Saucony Guide 14

      Best for: Cushioned support
      Weight: 244g
      Drop: 8mm
      How much? R2 799.90

      Looking for extra comfort when you run? The Saucony Guide 14’s are the kicks for you. Reliable, cushioned, with a fluid feel from heel to toe, you’ll be supported your whole run long. Plus, with reduced bulk, you’ll feel light and free as you stride. Love that.

      *This article was originally published on Women’s Health UK

      READ MORE ON: Fitness Fitness Advice Fitness Gear Running WH Tests It More

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      in health and weelbeing

      2022’s Biggest Fitness Trends To Start RN, According to This Viral Expert

      by

      Let me introduce you to a fitness icon, wellness expert, founder of The Sculpt Society, and my personal #fitspo: Megan Roup. Roup is a professional dancer-turned-workout pro (#goals), and after listening to her expertise on a podcast interview, I knew she was the right person to help us all get out of the fitness rut that typically comes this time of year: It’s cold outside, we’re more tired than usual, and motivation is lacking. But exercise does not have to be a chore to check off the to-do list or a boring habit we keep up with for the sake of routine; it should always be enjoyable, challenging, and exciting, no matter the time of year (or weather outside). So to put us all out of our fitness rut misery, I grilled Roup on the trends we can expect to transform our fitness routines this year. Read on for her 2022 predictions that you can start trying right now.

      Meet the expert
      Megan Roup
      Founder of The Sculpt Society
      After a successful career as a professional dancer, Roup combined her passion for dance and love of fitness to create The Sculpt Society, a workout method designed to empower women through movement.

      1. Shorter, quicker workouts
      So long, 90-minute workouts! 2022 is all about ditching extensive training if you only have time to fit in quick workouts, whether that means a few five minute spurts of yoga flows throughout the day, a 15-minute walk, or 30 minutes of an online class. “There will be a big emphasis on quick, effective workouts (i.e The Sculpt Society “quickie” workouts). My affirmation is to commit less so you can show up more,” Roup explained. “Small chunks of movement each day adds up to big wins, and consistency is the key to the success of any fitness journey.” Shorter spurts of exercise is not just a trend; it makes perfect sense. Committing to shorter workouts is way more realistic and sustainable, since you’re setting yourself up for success when you’re busy, traveling, or just don’t feel like spending an hour exercising (which, let’s be honest, happens a lot). 

      2. Gyms are coming back, but digital fitness isn’t going anywhere
      In 2020, we learned to break our gym addiction and exercise at home. But even though our favorite yoga studios and fitness centers are opening back up, digital fitness isn’t going anywhere. “When it comes to gym memberships or digital fitness, it is and, not or,” Roup said. “Many people will have a gym membership and a membership to an app.” If you think about it, having both offers the perfect workout routine.
      With digital fitness, you have the flexibility of exercising anywhere for any amount of time. But boutique fitness classes or a gym membership offers a different environment, type of workout, or equipment from you could do virtually. With both, you have the best of both worlds. Roup said that she’s even seeing more members using The Sculpt Society at the gym so they have more space and equipment for their favorite workouts they can also do at home. Don’t have a budget for both? Switch it up by trying a drop-in class every couple of months to challenge yourself and get out of your routine or check out free YouTube videos at home on the days where you don’t have time to get to the gym.

      3. More focus on pelvic floor muscles
      You know to work your ab muscles and glute muscles, but what about your pelvic floor muscles? In the next year, Roup predicted this important (and overlooked) area will become more of a priority, and for good reason. “In 2022, there will be more conversations around the pelvic floor and fitness, especially as it relates to pregnancy.” She explained that just like other muscle groups in the body, the pelvic floor muscles can be strengthened and lengthened, and focusing on these muscles help support pregnancy as well as help with recovery after labor. Pregnancy not in your plans? Pelvic floor exercises as part of a well-rounded workout routine will continue to grow in popularity since they have been connected to everything from better sex to ab definition. To start, try The Sculpt Society’s 360 Breathing classes or try exercises from a pelvic floor expert like Courtney Virden.

      4. Less equipment
      Good news for those of us who hate going to the gym or live in studio apartments: Bulky equipment and even weights are getting less important for fitness. “Workout equipment can be a limiting factor for a lot of people who are traveling, working with a budget, have limited space, or are on the go,” Roup said. “Workouts that require no equipment or light equipment that’s easy to travel with will make the entry point easier and more cost-effective to get started.” In other words, fitness is way more accessible in 2022. While weight lifting has amazing benefits or machines can be a great way to challenge yourself, you don’t need any equipment to reach your fitness goals. Body weight is good enough. And if you like having something to guide your workouts, leave the weights at home (we need to reserve all the weight in our suitcases for curling irons and shoes!) and pack a light jump rope or resistance band instead. 

      5. Prioritizing fun workouts
      And now for my personal favorite 2022 trend: having a lot more fun. Gone are the days of intimidating fitness classes where the instructor scares you into running faster, accountability coaches who get you to the gym by bullying disguised as “motivation,” or forcing yourself into a boring run on the treadmill or lift at the gym because you think that’s what’s good for you. Let’s all agree to ditch fear-based fitness and instead opt for what feels good. Feeling more confident, proud, motivated, and excited isn’t some woo-woo self-help advice; it’s the most powerful fitness hack to actually stay consistent. “The more fun and enjoyment we find in workouts, the more consistent we will be with them,” Roup agreed. “People are looking to exercise to find positivity and be uplifted.” And in 2022, we could all use a little more uplifting. 

      Why 2022 Should Be the Year You Start Weightlifting More