Cross—twisting is an exercise for beginners that works on a larger group of muscles than just the anterior abdominal muscles. It also affects the lateral abdominal muscles, helping you feel more "drawn in" at the waist. Add this movement to your core workout to strengthen your midsection.

Being one of the "big three" powerlifts, squats are a sure way to strengthen the lower body and the body. To challenge yourself even more, try doing a sumo squat instead by extending your stance. This option can add variety to your lower body strength training.

Going towards your nutrition and fitness goals is exciting, but sometimes it can be a little scary. One minute you feel like you're making a huge success, the next you're wondering if you should change direction or try something else.

Information about diet and exercise can come from all sides, and it's not easy to figure out what's worth spending time on, and sometimes it can be completely overwhelming. Should I avoid carbohydrates or eat them? Eat less on rest days? Exercise before you can indulge yourself? With so many rules, it can be hard to know what to believe. Here are six truths about diet and exercise that you not only need to know, but that will help dispel some common myths.

Barbell jerks are a hallmark of crossfit. "The most prepared people on earth" seem to effortlessly lift hundreds of kilograms over their heads, landing in squats over their heads or a power rack. The fish seem so light, but years of training have gone into perfecting this technique and learning how to quickly lift heavy loads over your head.

The barbell jerk is probably one of the most technical movements in weightlifting.

Anyone can learn how to do barbell jerks, but everyone should be ready to devote hours, days, weeks, and even years of practice to this. Achieving good results in jerks is not an easy task, but it's worth it, as evidenced by the advantages listed below.

Balance is a key component of physical fitness. The ability to engage muscles and maintain control in an upright position requires the interaction of many different systems of your body. The ability to balance helps you work safely with maximum efficiency in daily activities, including during workouts. Your muscles, joints, visual system and vestibular apparatus should work together to help you stand, walk or run safely. Your balance, like many other body systems, can be improved with exercise.

Dumbbells are a great tool for strength training. You can use them to build muscle mass, increase strength, improve bone density, or perform exercises with weights for the cardiovascular system that simultaneously increase muscle endurance.

Dumbbells are also extremely versatile and take up less space than barbells or exercise machines. When it comes to leg training, dumbbells help increase strength or muscle mass by providing more weight than just your body weight.

You need a healthy spine for many things, from ordinary everyday tasks to the most extreme workouts. Your thoracic spine is designed to stretch out and help you do things like raise your arms above your head, squat, jump, and more.

Unfortunately, many of us lead a sedentary lifestyle, which is why our vertebrae are constantly bending. This means that the spine is rounded and the shoulders are lowered forward.

Training with your own weight is an effective and convenient form of exercise, suitable for any level of physical fitness. Movements with their own weight can be added to traditional strength training, to cardio programs, or used separately. Using versions of exercises with your own weight is a great and safe way to learn how to perform movements correctly.

Loss of muscle mass is sometimes inevitable, but it's worth knowing how to deal with it. Loss of muscle mass occurs with weight loss, lack of protein in the diet, sedentary lifestyle, aging. However, exercise with weights and a proper diet in most cases can prevent most, if not all, loss of muscle mass.

Many people strive to build stronger and slimmer abdominal muscles (or abs). Abs are the muscles around the abdomen and navel, which are often called the "six-pack press". If you are interested in reducing abdominal obesity and getting a slimmer mid-body, here are a few key factors to consider:

There are no elementary movements here — this intensive training of the press is a real find. Start with 10 reps each and see if you can increase the level to 15 or 20.

Key muscle: spinal muscles

Paired bundles of muscles and tendons that cling to the spine to protect and strengthen the entire back.

Are you ready to include a stretching ritual in your bedtime routine? Consider doing several of these stretches before going to bed for a total of 15 minutes every night. Although it is better to perform each stretch for three to five minutes (which means that at best stretching can take 20-30 minutes) to fully open the body, this may not seem feasible if you are new to stretching. In such cases, try to gradually increase the duration.

Take your workout to the next level by practicing planch push-ups in combination with other advanced exercises such as handstand push-ups, pull-ups and bench press.

How to tone your hands

In truth, there is really no such thing as "toning". By this it would be more correct to mean greater clarity of the muscles. Although the answer is multifaceted — it includes more precise macronutrient intake and the type of strength training you do — you can achieve the desired result with simple but strategic planning. Although lifting weights is one of the surest ways to build lean muscle mass, do not forget about the strength of exercises with your own weight.

The pelvic clock is a very subtle exercise on the mat. Imagine that you have a watch lying in the bottom of your stomach. Twelve hours is the navel, 6 hours is the upper part of the pubic bone. Your pelvic bones are in positions 9 and 3. You engage the abdominal press to move the pelvis just a couple of centimeters or so in each direction. The goal is to make this movement smoothly with the help of the press, not the back. You isolate the movement of the pelvis so that the upper body remains motionless and relaxed, and the hip joints allow the pelvis to move without affecting the legs. Use this exercise to better understand the position of the abs, pelvis and spine.

Fashionable workouts for women always appear in an attempt to make exercises interesting and inspire people to move.

The best part of the exercises given below? They don't require tons of equipment — you just need a yoga mat and a pair of light and medium dumbbells.

In recent years, the bar has overtaken both twists and squats in the nomination "The best exercise for the body". But there is a new technique that can compete with the bars in terms of efficiency and importance: List.

In fact, planks are very common - go to any gym, and most likely you will see someone shaking in the plank, glancing at the stopwatch every few seconds.

Like the plank, the L-set is also a basic movement with its own weight, but rarely appears outside of gyms. L-shaped designs are difficult, but if you want to improve the strength and stability of the case, they are simply necessary.
It's time to give this step the attention it deserves.

Hip extension on all fours is an excellent, beginner-friendly exercise for working with the gluteus maximus.

You are preparing for the exercise on all fours, so get on your hands and knees, palms aligned under the shoulders, and knees under the hips, the muscles of the core are tense, and the back is even. This allows you to keep the body as stable as possible when you lift one hip - pull the leg towards the ceiling.

In the correct technique of performing Romanian traction, there is a basic criterion - an even back. With an even back, the neck / dumbbells should fall below the knee to about the middle of the shin. If such a mark is not yet available to you, it is worth doing flexibility exercises. Any beginner, with due attention to stretching, will be able to do the first low deadlift in a couple of months.

The exercise of walking with a side rubber looks (and seems) quite strange, but in fact it is an ideal way to improve hip stability, strengthen the hip abductor muscles, especially the middle gluteus muscle, and increase the stability of the knee joint. As part of the warm-up exercise, walking sideways involves many deep muscles that stabilize the pelvis. Doing this exercise before a workout can improve hip, foot, and ankle stability, as well as knee joint stabilization. This, in turn, improves the overall mechanics of the body and the effectiveness of movements during training or competition.