“], “filter”: { “nextExceptions”: “img, blockquote, div”, “nextContainsExceptions”: “img, blockquote”} }”>

Even if you’re the most disciplined lifter around, it can be tough to make the humble plank exercise fun. Many would even argue that nothing makes time go by more slowly than holding a plank. There’s also a common misconception that the indicator of a solid plank is simply being able to perform them for a much longer period of time – and that notion couldn’t be more wrong, particularly if you don’t use proper form. 

The static plank and other isometric exercises are anaerobic, meaning “without oxygen.” (And no, that doesn’t mean without breathing, although breathing is something people sometimes forget to do when holding an exercise!) Other anaerobic exercises like weight training, sprints or plyometrics tend to be done in short bursts because the body uses glycogen stores as its main energy…

“], “filter”: { “nextExceptions”: “img, blockquote, div”, “nextContainsExceptions”: “img, blockquote”} }”>

Warmer weather is just around the corner, which means we’ll be trading our jeans and sweatpants for bikinis and shorts. Sure, having shsapely glutes is great when you peel off some layers, but there are plenty more reasons why growing those muscles is important. Hello, fitness longevity.

For starters, strong glutes can help make sure the rest of your lower body and your back stay stable and injury-free. When you have strong glutes, you have better stability during exercises and won’t put as much strain on your lower back or knees to compensate during squats, for example. Working those glutes can take your athletic performance up a notch. The gluteus maximus is the largest muscle in the human body and has the potential to increase speed and power during high-intensity exercise.

Considering how popular…

“], “filter”: { “nextExceptions”: “img, blockquote, div”, “nextContainsExceptions”: “img, blockquote”} }”>

Think back to your last lifting workout — were you 100 percent focused on the task at hand, or were you contemplating what to make for dinner, stewing about work or daydreaming about a vacation? It’s easy to let your mind wander while doing an activity you’ve done a thousand times before (more biceps curls — zzz …), but switching your brain to autopilot could be negatively impacting your results and may be making that elusive mind-muscle connection even harder to establish.

“Some fitness enthusiasts are skeptical about the mind-muscle connection and think it’s bro-science quackery,” explains kinesiologist Jessica Kasten, MS, NSCA-CSCS, CPT. “But it’s been used for years by bodybuilders who swear by its effectiveness, and new research backs up their claims.”

They’re Called…

“], “filter”: { “nextExceptions”: “img, blockquote, div”, “nextContainsExceptions”: “img, blockquote”} }”>

“Going in one more round when you don’t think you can, that’s what makes all the difference in your life.” 

We don’t end up quoting legendary celluloid pugilist Rocky Balboa too often at Oxygen, but this one seemed kinda apropos, considering the topic.

That’s because while he may have been making a point about boxing (and beyond), he could have just as easily been talking about weight training. That is, squeezing out just one more repetition when you’re gassed at the end of a set and don’t think it’s possible can make all the difference in your fitness results over the long run.

Sure, someone could punch a hole through that logic by pointing out the obvious flaw: How can you get more reps when you’ve reached utter failure and can’t possibly move the weight without compromising your…

“], “filter”: { “nextExceptions”: “img, blockquote, div”, “nextContainsExceptions”: “img, blockquote”} }”>

Is your back workout not delivering the results you expect? If your efforts to create a well-defined rear view are leaving you less than impressed, perhaps its time for a new approach — a “friendly takeover” of your regular routine may be in order, shaking non-responsive muscles out of their complacency and into higher levels of performance.

This top-down back workout approach begins with the upright row, which activates the upper reaches of your back muscles, including the trapezius. While women don’t necessarily strive for a protruding, defined trap muscle, that result is not a danger, especially as used here in more of a warm-up role.

Next is the pull-up and kettlebell row, which focus on the latissiumus dorsi — the large fan-shaped muscles that extend from your spine to the back’s outer edges…

“], “filter”: { “nextExceptions”: “img, blockquote, div”, “nextContainsExceptions”: “img, blockquote”} }”>

Because of its tendency to be so achy-breaky, your lumbar area usually hogs all the spinal glory, but the thoracic spine (T-spine) is an important link in the chain and is perhaps the most disregarded area when it comes to mobility: Stiffness and lack of extensibility in the soft tissue surrounding the T-spine can cause shoulder strain and promote compression of the nerve roots, which can lead to pain and numbness in your shoulders, neck and fingers. And if you do a lot of chest presses, crunches and even lat pulldowns, you could be tight in your pecs, lats and shoulders. This can affect your overhead position when performing moves like pull-ups and overhead squats because the upper back can’t extend to align the arms overhead.

The following moves are designed to release and retrain your T-spine to extend…

“], “filter”: { “nextExceptions”: “img, blockquote, div”, “nextContainsExceptions”: “img, blockquote”} }”>

You might be used to hitting the floor to train your abs. But don’t think the floor is your only option. In fact, adding standing core exercises could be the ticket to a stronger, more efficient midsection.

While traditional exercises like sit-ups or crunches work your core muscles, they don’t teach your core to brace. “The purpose of the core is to help stabilize your thorax to the pelvis during movement,” says Jason Shaw, metabolic specialist and certified personal trainer at Life Time Burr Ridge in Illinois. Plus, traditional ab exercises like these can stress your hips and lower back.

So what should you do instead? Because those abdominals function primarily as stabilizers, some of the best core exercises are stability-focused fundamental movements, says strength and conditioning specialist

“], “filter”: { “nextExceptions”: “img, blockquote, div”, “nextContainsExceptions”: “img, blockquote”} }”>

If you were asked to ID your core muscles, what would you name? Probably the rectus abdominis, the obliques, the lower back, maybe even the glutes. Sure, those are the glamour players that get the most press, but when it comes to primary core function, there are some other very important muscles to consider — those in your hips.

In actuality, the pelvis and hips are your seat of postural power, and this central region is responsible not only for propelling you forward, backward or sideways but also for keeping your back and knees happy when standing or sitting. And since the primary functions of your core are to transfer force from one extremity to another and to act as a stabilizer/initiator of a movement, the hips should absolutely be included when programming your core training.

Chain Reaction

More than…

“], “filter”: { “nextExceptions”: “img, blockquote, div”, “nextContainsExceptions”: “img, blockquote”} }”>

When it comes to eating healthily — how to do it, when to do it, why to do it — there is no shortage of diet myths and old wives’ tales in widespread circulation. Perhaps you heard that eating celery results in a net loss of calories or that the grapefruit diet is your ticket to keeping fat at bay.

While some myths are easy to spot, other diet myths are more difficult to suss out and can lead to a serious case of dietary confusion. Worse, they can downright stymie your fat-loss efforts and fitness gains if you unsuspectingly fall prey to them. To help you determine which truths to swallow, we’ve investigated — and debunked — some common diet myths that don’t stand up to closer inspection. Psst … whole-wheat bread is not the ultimate enemy, and late-night eating is not a surefire ticket to…

“], “filter”: { “nextExceptions”: “img, blockquote, div”, “nextContainsExceptions”: “img, blockquote”} }”>

Have you ever injured your shoulder or back by loading your barbell with too much weight and failing to properly execute the move? Did an inversion-gone-wrong in yoga or Pilates leave you with a muscle strain? How about shinsplints or a sprained ankle from running? Let’s face it: Gym-related injuries happen. But can they be avoided?

“It depends on the scenario. All too often, we find ourselves trying to ‘look good’ for a special occasion, event, milestone or photo shoot in a short matter of time,” says Gianna Fae Vassilakos, a certified holistic nutrition coach, master personal trainer, reiki practitioner, NPC bikini competitor and plant-based foodie who helps her clients find balance — mind, body and spirit. “The ‘all-or-nothing’ mentality can severely raise the likelihood of injury,…