All posts tagged: exercises

Can’t do a deadlift? These three alternative exercises can help you build strength in your back and lower body

Can’t do a deadlift? These three alternative exercises can help you build strength in your back and lower body

Published by Jenni Sidey

I’ve been a certified personal trainer for over a decade, and one of my favorite exercises to teach is the deadlift. This functional movement is one of the best for building strength in your glutes, hamstrings, lats and traps to improve your posture and make everyday tasks easier to perform. That said, deadlifts do have a few downsides. For those with lower-back injuries, poor mobility or weak core muscles, the deadlift can trigger pain or make existing issues worse. That’s why it’s important to clear any new activity with a healthcare professional first, especially if you have any injuries or limitations. And, working with a certified personal trainer can ensure you’re performing movements safely. If you decide to avoid deadlifts for now, I recommend three other exercises to strengthen the same muscle groups—running down the back of your body (your posterior chain) and your core. Latest Videos From You may like Three alternatives to a deadlift For these moves, you’ll need an exercise mat and a moderately-heavy resistance band like this Theraband set on Amazon. …

Want to get more out of your walks? Try these five physical therapist-recommended exercises to strengthen and stabilize your lower body

Want to get more out of your walks? Try these five physical therapist-recommended exercises to strengthen and stabilize your lower body

Published by Jenni Sidey

Walking is one of my favorite ways to exercise. It’s low-impact and gentle but still gets my heart pumping. I never regret getting out in nature, but I sometimes wonder if I could use the time spent walking more efficiently. While walking builds some muscle, it isn’t the most effective way to do so. I took my dilemma to Dr Ron Miller, the owner and founder of Pursuit Physical Therapy. Latest Videos From You may like He recommended the following five strength exercises, which can easily be incorporated into your regular walk. You can treat them as exercise snacks—stopping every five to 10 minutes to do one of them—or you can do them all when you’ve reached your destination. However you choose to do this routine, let me know how you get on in the comments below. 1. Walking lunge Walking Lunge Tutorial – Proper Form and Technique – YouTube Watch On Sets: 3 Reps: 10 each side Rest: 60sec Start your week with achievable workout ideas, health tips and wellbeing advice in your inbox. …

Three At-Home Exercises A PT Recommends For A Longer Life

Three At-Home Exercises A PT Recommends For A Longer Life

Published by Sam Flores

!function(n){if(!window.cnx){window.cnx={},window.cnx.cmd=[];var t=n.createElement(‘iframe’);t.display=’none’,t.onload=function(){var n=t.contentWindow.document,c=n.createElement(‘script’);c.src=”//cd.connatix.com/connatix.player.js”,c.setAttribute(‘async’,’1′),c.setAttribute(‘type’,’text/javascript’),n.body.appendChild(c)},n.head.appendChild(t)}}(document);(new Image()).src=”https://capi.connatix.com/tr/si?token=8b034f64-513c-4987-b16f-42d6008f7feb”;cnx.cmd.push(function(){cnx({“playerId”:”8b034f64-513c-4987-b16f-42d6008f7feb”,”mediaId”:”4c2615b8-caae-4d5a-bab7-30953fac6785″}).render(“6a072f32e4b0a33000e15dc3”);}); We already know exercise can help us to live longer. A review of studies found that being physically active could increase our lifespan by about two to four years, as a “conservative” guess (some research puts it closer to seven years). Other research found that a combination of exercises is best for longevity. But personal trainer Bruno Pontes, working with fitness app Muscle Booster, stressed the importance of strength training as we age.  “Resistance training is one of the most effective tools to counteract the natural muscle loss that comes with ageing,” he said. One paper found that 90 minutes of strength training a week was linked to up to four years of potential extra life. It has also been associated with a 2.3-year lower brain age. Aside from helping you to battle sarcopenia, or age-related muscle loss, strength training can also decrease your risk of falls, Pontes said. And the Mayo Clinic stated that strength training could “slow and, in many cases, reverse the changes in muscle fibres associated with ageing”.  What at-home exercises should I …

Returning to exercise? A physical therapist recommends mastering these three glute exercises before picking up weights

Returning to exercise? A physical therapist recommends mastering these three glute exercises before picking up weights

Published by Jenni Sidey

Whether you’re doing bodyweight exercises or you can squat 300lb, your form should always be your number one priority. Good technique when exercising can help you to train more efficiently, avoid injury and progress faster. Meanwhile, poor execution can lead to muscle imbalances and joint issues. The best way to build good form is to start by practicing exercises with no weight at all. This is particularly true when training large muscle groups like the glutes, the muscles in your butt. Latest Videos From You may like “Fitness and rehabilitation professionals alike agree that bodyweight exercises—performed with proper form and full range of motion—can effectively target the gluteus maximus and medius during the initial stages of training, just as their weighted counterparts do,” says Dr Andrew Gorecki, a licensed doctor of physical therapy and owner of MovementRX. “Bridges, split squats, and hip hinges are popular in physical therapy protocols because they focus on stability first before strength.” Once you have the basics perfected and have built a basic level of strength and stability, then you …

An expert trainer recommends these seven dumbbell exercises to build strength all over when you’re short on time

An expert trainer recommends these seven dumbbell exercises to build strength all over when you’re short on time

Published by Jenni Sidey

In January, model and endurance athlete Kori Sampson swept to victory in the debut season of Trainer Games—a six-episode reality competition to crown the next iFIT trainer. Described as the world’s toughest job interview, the London fitness professional prevailed, reaching a mountaintop summit ahead of his rivals. Speaking to Fit&Well, the newly minted iFIT trainer credited his background in long-distance running and ultramarathons for his success. Latest Videos From You may like But, he says, a solid grounding in strength training was also essential—and he’s shared a comprehensive full-body workout that he says will build resilience, strength and injury-preventing muscle. “Although my main sport is running and ultrarunning, I like to train like I’m bodybuilding in the gym, which was my first love,” he says. “I believe [resistance training] is essential for maintaining muscle and strength, especially while training for races.” Sampson says he typically completes one push, one pull and one legs workout every week, and he’s digested this down into an efficient seven-move routine when short on time, or tapering for a race, …

U.S. Army Recovers Body of Soldier Who Went Missing During Military Exercises in Morocco

U.S. Army Recovers Body of Soldier Who Went Missing During Military Exercises in Morocco

Published by Sam Flores

new video loaded: U.S. Army Recovers Body of Soldier Who Went Missing During Military Exercises in Morocco The remains of First Lt. Kendrick Lamont Key Jr. were found in Morocco after he and another soldier went missing while on a hike at a training range. The search continued for the other missing service member. By Cynthia Silva May 11, 2026 Source link

11 Back Exercises That Will Improve Your Posture

11 Back Exercises That Will Improve Your Posture

Published by Jenni Sidey

Knowing what back exercises to do at the gym is crucial for carving a durable frame that will carry you well as you age. Similar to leg training, the back muscles are some of the most important to maintain, ensuring proper posture to giving your other muscle groups some much-needed support. Luckily, there’s a wide variety of exercises you can do to sculpt the most aesthetic and supportive back possible, meaning—contrary to the claims of the oddly-proportioned guy in the corner of the gym—‘back day’ need never be a drag. While we’re enthusiastic proponents of switching up your training, one thing should remain a constant habit throughout any workout: a warm-up. Ian Robertson, personal training manager at Equinox, says that when training your back, any warm-up should be focused on releasing tension in the opposing muscles—your pecs and front deltoid. “By creating some length in your pecs you will increase your activation in your upper back muscles,” says Robertson. “I would recommend T-spine rotation drills and a doorway stretch for your pecs, performing eight reps …

7 sciatica stretches and exercises for pain relief

7 sciatica stretches and exercises for pain relief

Published by Jenni Sidey

Get the Popular Science daily newsletter💡 Breakthroughs, discoveries, and DIY tips sent six days a week. Sciatica afflicts millions of people each year—though not as many people as think they have it. A growing catchall term among the undiagnosed for all manner of back problems, sciatica is a specific lower-back nerve condition that requires specific action to address. “Early detection matters,” John Gallucci Jr. MS, ATC, PT, DPT, the CEO of JAG Physical Therapy, tells Popular Science. “If you start feeling sciatica pain, do not wait to get it treated. Prolonging the pain will only make it worse.”  So, anyone seeking sciatica stretches and exercises should be certain they’ve received the right diagnosis for what they’re suffering before embarking on a concerted effort to relieve it. Once they do, however, they’ll find that sciatica can be improved fairly simply. We asked Dr. Gallucci about the physical therapy exercises for sciatica he recommends, and he bent over backwards—don’t worry, it’s forward movement that triggers sciatica—to help. Learn about each below along with the symptoms, provocations, and …

Can’t do jumping jacks? Try these low-impact exercises instead to get your heart pumping

Can’t do jumping jacks? Try these low-impact exercises instead to get your heart pumping

Published by Jenni Sidey

According to the CDC, adults should aim for at least 150 minutes of moderate-intensity activity each week. But if you’ve got certain injuries or mobility concerns, doing certain cardio exercises—such as jumping jacks—can be ill-advised. Fortunately, there are plenty of other ways to get your heart rate up without doing high-impact exercises that put stress on your joints. I have a go-to joint-friendly workout that I use with personal training clients that need to stay away from anything high-impact. It consists of moves that are safe to do for just about anyone—and they don’t require any equipment, besides a timer. Latest Videos From You may like How to do my low-impact cardio workout Clear any new activity with your doctor before proceeding. If you’re unsure of how to do any of these exercises, meet with a certified personal trainer for guidance. This circuit workout alternates between short work periods and short rest periods. The routine is adaptable for most fitness levels and can be progressed as your endurance improves. For beginners: Start your week with …

I’m a personal trainer and these are the eight stability ball exercises I rely on to boost core strength

I’m a personal trainer and these are the eight stability ball exercises I rely on to boost core strength

Published by Jenni Sidey

Stability ball, exercise ball, gym ball, exercise ball, Swiss ball, yoga ball —whatever you like to call it, this simple bit of workout apparatus upgrades any core exercise by adding one key ingredient: instability. It makes performing basic exercises more challenging, helping strengthen deep stabilizer muscles around the spine and pelvis to improve balance and core control. For more advanced exercisers, the stability ball can also be deployed to build full-body strength and stability, making your body more resilient, whatever your sport or activity of choice. You may like Latest Videos From Here are eight exercises I’ve come to fall back on—either for myself or for the clients I’ve trained—to add some instability to my stability training repertoire. Best stability ball exercises for core strength Below are eight stability ball exercises I’ve come to rely on, running from beginner to advanced. For each, I’ve outlined the body part it targets, along with suggested sets and reps to guide you. Pick two to three moves and use them as a core finisher at the end of …