How to Do a Plank 5 Different Ways

These five awesome variations will take your plank routine (and abs, butt, and arms!) to the next level.

Planks are what strong bodies are made of. They hit all your major ab muscles—especially the deep underlying ones that are responsible for improved exercise performance. Not to mention your back, shoulders, and butt. (Yes, really.)

You probably know how to do a plank, but just in case: Keep your body in a straight line from your head to your heels, shoulders directly over your elbows, pelvis tucked, and zero hike (or drop!) in your hips or upper back between your shoulder blades.

But don't forget to mix it up: "Adding some variations and dynamic movements to our planks challenges the core in different ways to make it even stronger," says personal trainer Kourtney A. Thomas, CSCS, owner of Lagniappe Fitness in St. Louis. That translates into faster mile times, stronger lifts, and, yes, hotter abs. Here are the five top plank variations your core is craving.

1. Slide Plank with Leg Lift

The side plank, in and of itself, is great for strengthening the side butt's gluteus medius, a commonly weak muscle in women, especially runners. But the added leg lift works it like woah, Thomas says. Plus, the added instability makes your abs and obliques pull double duty.

Instructions: Get into a side plank, your shoulder over your elbow and foot in line with your elbow. Make sure your top shoulder is stacked above your bottom one and your head is back. Keep the core engaged and slowly raise your top leg. Pause, and then lower back to starting position.

2. Reverse Plank

Because the only thing better than having a strong core is having a strong core, and back, and butt.

Instructions: Lying on the floor on your back, come up onto your forearms so that your elbows are directly underneath your shoulders. Squeezing your glutes, lift your hips off of the floor so that your body forms a straight line from your shoulders to your heels.

3. High Plank with T-Spine Rotation

If you sit at a computer all day, or just sport a good slouch, this variation will help. "Not only is opening up the thoracic spine beneficial for getting more mobility in the upper body, it also feels great if the front body is a little tight," she says.

Instructions: Get into a high plank position, your shoulders over your wrists. Keeping your core engaged and both arms fully extended, lift one arm up toward the ceiling, twisting through the upper back and chest (not through the lower back, you'll feel the difference!) until your hand is straight over the other. Pause, then slowly lower your hand back down to the floor, and then repeat the movement on the opposite side.

4. Plank Drag

"Walking the arms and pulling your body weight along steps the plank up to a whole new level," Thomas says. The extra effort does wonders for your chest and shoulders, while still challenging your core.

Instructions: Get into a high plank with your toes on something that slides (try a towel on a hardwood floor, a paper or plastic plate on carpet, or tool like a Gliding Disc or Valslide). With your core engaged and shoulders set, walk your hands forward, pulling your body behind you. Make sure to keep your body in a straight line and only use your upper body to move forward.

5. Stability-Ball Plank

"Add a stability ball, and you'll be working nearly twice as hard," she says. "Because you're working so hard just to stabilize yourself on this unstable surface, your core muscles are working at a much higher level."

Instructions: With a stability ball on the ground in front of you and knees on the ground, place your forearms on top of the ball. Pressing down into the ball and squeezing your glutes, lift up into plank position. Hold the position, making sure your shoulders stay over your elbows and your body remains in a straight line.

5 Reasons to Thank Your Workout Buddy

Venus has Serena. Beyonce has Jay-Z. Peanut butter has jelly. One good thing transforms to something great with the help of the perfect pairing. Another thing that's better as a duet? Your workout! Here's why there's strength in numbers.

You'll Actually Show Up

"If you know a friend is waiting for you at the gym or won't pound the pavement without you, it's tough to bail," says Thomas Plante, PhD, professor of psychology at Santa Clara University in Santa Clara, California, who has completed multiple studies on the power of exercise partners. It might be tempting to skip yoga after a long day at the office, but if you know your girlfriend already has her mat rolled out, "you won't want to let her down," Plante says.

You'll Work Harder

You can gain the benefits of a buddy even if you don't have any fit friends nearby: Women who were told that they had super-fit virtual sweat sisters simultaneously spinning pedaled for nearly twice as long as those who believed they were working out alone, according to a Michigan State study. Reap the same benefits wherever you live: Create a profile on SparkPeople.com or GymChum.com. Then record your progress, connect with other inspirational individuals, and prepare to build new friendships and muscle cells. Seek out someone who's just a step above your fitness level for the biggest benefits.

You'll Score a Free Therapy Sesh

"Those mall walkers are on to something," Plante says. "They talk up a storm, whether it's just gossip or helping each other work through problems. It's a genius way to decompress and multitask." Alternate sharing stories with your workout partner and prepare to watch the minutes speed by while shaking out emotional and physical stress.

You'll Learn New Tricks

If your usual 30-minute elliptical session is starting to make you feel like you're inGroundhog Day, ask another gym goer or a friend to share her go-to moves. Perhaps she's taken a killer barre class or mastered P90X plyometrics moves—either way, you'll walk away with a refreshed routine and will eventually uncover a better balanced bod.

You'll Burn More Calories

Sure, you could catch up over cocktails. But if you exercise together instead, you can still socialize while scorching calories. In fact, you'll burn, on average, 41 more calories per session exercising with your plus one than you would solo, says a UK study. Three team workouts later, you'll have burned off one more glass of wine than you would have on your own. Cheers to that!

8 Cycling Kits You'll Actually Want to Wear

In the past, many cycling kits for women were victims of the old "shrink it and pink it" practice. Brands merely took men's apparel, made it smaller, and added pink. Sure, we can all benefit from the same functional features like pockets and a chamois pad (it saves your tush from being sore for days), but women deserve gear that's made for them. Thankfully, as more and more women start cycling (of the 104 million people who rode a bike last year, 43 percent were women, according to a study conducted by the nonprofit People for Bikes), apparel brands are finally meeting your needs and creating functional and fashionable gear. Take one (or all) of these cute kits for a spin—you'll not only feel good, but you'll look good, too.

Best for Road Cycling

NYC-based fashion designer and cyclist Lela Rose teamed up with the boundary-pushing brand Velocio to create this one-of-a-kind, limited-edition kit. The perfect marriage of technical and trendy, it features a feminine floral design with electric citrine accents.

The jersey fits like a body glove—the ultra light, stretch fabric hugs every curve in all the right ways without inhibiting your range of motion. The mesh side panels offer breathability even on the hottest of days and the hardest of climbs. Four back pockets hold your food, tools, and a tube, while the water-resistant zippered pocket keeps your phone and money dry during sweaty rides. And reflective trim keeps you safe.

The bib short is made from an Italian Lycra fabric, which feels supportive without feeling too tight and retains its shape over time. The signature Velocio silicone leg bands offer a comfy grip that doesn't create "sausage" legs (the worst!). With a top-of-the-line chamois, a tailored fit, and strategic seaming designed for women in a cycling position, these bibs are truly worth the investment.

Best for the Weekend

Headed to brunch by bike? Say hello to your new weekend uniform. This year, iconic denim label Levi's expanded their Commuter Collection for women. Designed for and by cyclists, these pieces marry comfort with the classic style the brand is known for.

These jeans look just like your favorite pair of skinnies but feature cyclist-specific details like a higher rise in the back for more coverage in the riding position (because crack is whack), stretch fabric that moves with you and repels water and dirt, and reflective strips on the leg inseams to pick up light when cuffed.

The raglan tee is made of a merino wool blend with Thermacool fabrics to help moisture evaporate and keep you cool while riding. Toss the Commuter Wax Shell jacket on top on chilly or rainy days. Made of waxed cotton from Halley Stevensons, it repels raindrops to keep you dry and has a back vent for breathability and a zip-out hood in the collar.

Best for Trails

A spin on the classic baseball jersey, Sombrio's Pedigree Jersey  features a drop back hem for extra coverage when you're in your ride posture and three-quarter sleeves that help to protect your arms from branches along tree-lined trails. The moisture-wicking fabric is has antibacterial properties to keep you cool and fresh during and after every ride.

The figure-flattering cut of the shorts was designed with a woman's body in mind. The four-way stretch fabric is durable enough to handle anything the trail throws at you and still remain comfortable in different ride positions. Special stitching and sturdy seam construction in stress zones like the seat enable these shorts to last through several seasons without breaking down

Best for Your Office Commute

Rapha has been creating luxury cycling apparel for over a decade and the brand prides itself on representing the highest levels of quality, style, and performance. This year, they expanded their City Collection to feature more options for women who equally appreciate cycling and fashion.

Commuting by bike to work can come with some small challenges (helmet hair, anyone?), but with the right gear, your transition from the bike to the boardroom can be seamless. These black jeans look professional but are designed to allow you move on the bike—which is to say they're super stretchy and comfy. The offset seams offer additional comfort in the saddle. And the fact that they're stain-resistant and fast-drying basically makes them life-proof.

Top black jeans with a classic, sleeveless collared shirt. The business-in-the-front, bicyclist-in-the-back design means you won't show up to the office with icky back sweat thanks to the moisture-wicking merino wool.

Best for Spin Class

You already know and love Athleta for your yoga and run gear, but many of their pieces double for Spin class. The Lava Sonar Capri is made of sweat-wicking compression fabric for a slimming fit, and its ultra-wide waistband won't cut into your midsection while you're on the bike. Bonus: It has an infinity drawstring (one adjustable loop) that will never get lost in the wash.

Complete the look with the Full Force Tank. The super-breathable mesh fabric and an open keyhole back keep you cool when class gets hot—you know, mirror-fogging hot. The high neckline keeps your girls fully covered when in the chest-down riding position. 

Best for Triathlon

The brand Sweaty Betty is known for marrying style and performance in a sporty, feminine way. In the world of triathlon where suits and sets are generally basic, boring black, this kit will make you stand out in the crowd. The Heat Tri Short and Heat Tri Top feature a high-performance, quick-drying fabric so you'll feel less soaked soon after your first transition.

The short has a more-minimal chamois appropriate for triathlon, designed specifically for women for maximum comfort on the bike. The fashionable print panels are figure flattering and paired with functional features like the power mesh back pockets that hold your gels and fuel in an easily accessible spot. The top offers a built-in shelf bra for support, making this kit the perfect race-day pick.

Best for Nighttime

As summer comes to an end, it's staying dark later in the morning and getting dark earlier at night. So swap these two hi-viz pieces into your arsenal for low-light conditions. The Pearl Izumi Bio Viz technology utilizes a combo of hi-viz neon colors for daytime that—get this—convert invisible UV rays into visible light, which results in a glow emantating from the garment to keep riders visible up to five times farther away than standard colors. Beyond that, Pearl Izumi tapped the principle of biomotion to turn reflective markers into a powerful communication tool. Based on the study from Swedish psychologist Gunnar Johansson, the concept stems from the idea that the brain is programed to notice patterns of movement. BioViz gear uses reflective materials on strategic points to create visual cues that help drivers identify cyclists more quickly. Markers placed high on the body create a steady reference point, while markers on the lower half of the body create a secondary rhythmic pattern and dynamic movement. Together, these reference points tell a driver that you are a human riding a bike, and not just another bright object at night. That'll help keep you safe when you're riding, both during the day and at night

Best for Long Rides and Hot Weather

Long rides and warm temps mean taking in a lot of liquids during your ride. Inevitably, nature calls—and there are few things more annoying than having to completely undress in order to take your bib shorts down. Enter: The Hookup from Specialized. Created specifically for women, these shorts feature a magnetic clasp on the back strap of the bibs so you can quickly and easy unbuckle, slide your shorts down, and make a pit stop. When you're done, you simply slide them back up and the magnet catches itself to re-connect. With the Pro Jersey, you'll benefit from VaporRize fabric (which helps sweat evaporate quickly on hot days) and Deflect UV 30 protection to shield against sunburns and keep your tan lines sharp.

10 Benefits of Running That Make You Healthier (and Happier)

Never been a fan of running? We're about to change your mind. Put one foot in front of the other and start chasing these awesome benefits of running.

Running is the king of cardio. Running even five to 10 minutes a day, at slow speeds (how does a nice 12-minute mile sound to you?) is associated with a drastically reduced risk of dying from cardiovascular disease, according to a landmark study in theJournal of the American College of Cardiology. Compared with never-runners, regular runners have half the chance of dying from heart disease. Every time you run, you decrease your resting heart rate, so your heart doesn't need to work as hard, says exercise physiologist Greg Justice, founder of AYC Health & Fitness in Kansas City.

Runner's High Is Real

When you run, your brain pumps out two powerful feel-good chemicals, endorphins and endocannabinoids, explains Justice. The latter sounds a lot like cannabis, right? That's for a reason. Chemically, the endocannabinoids your body produces during a run aren't all that different from marijuana's mood-altering chemical, THC. The most studied mid-run endocannabinoid, called anandamide, was actually discovered when scientists were trying to figure out how pot gets people lit.

Running Strengthens Your Joints

A Medicine & Science in Sports & Exercise study of nearly 100,000 runners and walkers found that, nope, running doesn't up the risk of osteoarthritis—even people who cover 26.2 miles on the regular. In fact, the study showed runners were half as likely to suffer from knee osteoarthritis compared with walkers. Surprised? Every time you pound the pavement, you stress your bones and cartilage, just like your muscles, causing them to spring back stronger, explains Janet Hamilton, CSCS, an exercise physiologist withRunning Strong in Atlanta. Low-impact exercises like walking, or even spinning or swimming, don't have that same bone-building benefit.

Running Torches Serious Calories

Running requires a lot of fuel (aka calories). In fact, the average 150-pound person will burn about 12.2 calories per minute running a 10-minute mile, Hamilton says. Not too shabby, eh? And that's on flat terrain. Head outside where wind and hills up your effort and you can expect to burn even more.

Running Is a Killer Leg Workout

Your body's biggest muscles are all in your legs, and running benefits all of them: your inner and outer thighs, your gluteus maximus (get ready to turn some heads with your backside!), quads, hamstrings, and calves, Justice says. It's like a dozen leg workouts in one.

Running Works Your Core Like Whoa

Running works not only your six-pack rectus abdominis, but also the deeper core muscles including your obliques, erector spinae, and transverse abdominis, which are responsible for sucking in your gut, stabilizing your spine, and transferring power between your swinging arms and legs, Justice says.

You Can Always Fit It In

Traveling for work? Don't belong to a gym? Have only 10 minutes to work out? Whatever your workout constraints, you can still run, explains Hamilton. "That's an extra advantage for busy women who can't seem to make other workouts or classes fit their lifestyle." And remember: The best workout is the one you'll actually do

Runners Are Awesome

The running community is a strong one. "I can't think of a better place to find wellness-focused people than a running group," says Debora Warner, founder and program director for Mile High Run Club, a running-only fitness studio in New York City. Whether you join a running club, a charity's running team, or just take a look around during your first 10K, you'll be amazed at all the support and good vibes you get.

Running Counts as Meditation

"Many runners find that the time alone allows them to think and problem solve," Hamilton says."Taking a run-break from a stressful project can help you return feeling refreshed and insightful." A mounting body of research shows that meditation can boost your gray matter, improve focus, and fight depression and anxiety

You Can Do It Right Now

"With running, there's not much of a 'learning curve' like there might be for other fitness activities like group dance classes, Olympic lifting, CrossFit, or yoga," Hamilton says. "Running's also not as form-dependent as swimming, and because running is a such a natural motion, if you don't overthink it, your reflexes will just kick in." And away you go!

Master the Art of the Kettlebell Swing

The kettlebell swing is the go-to move for this incredibly popular piece of equipment, and for good reason: "Kettlebell swings are the best way to combine resistance training and cardiovascular training," says Julia Falamas, director of operations at Epic Hybrid Training. "Your heart rate will increase because you're moving so quickly, and you'll become stronger since you're working with weight." But just because everyone's doing it doesn't mean everyone is doing it right. Follow this step-by-step from Falamas to make sure you're engaging every muscle correctly, then say hellooo to major calorie burn.

Step 1:Positioning

Before you even pick up a kettlebell, get set up correctly. Once you have the proper weight selected, set the kettlebell slightly in front of you, so that your legs and the kettlebell form the three points of a triangle. Stand with feet slightly wider than shoulder-width apart, draw your shoulders back, and keep your chest up. Engage your core, keep a flat back (no rounding here), and hinge your hips back so you can wrap both hands securely around the handle with thumbs resting gently against your fingers.Common Mistake: When you grip the kettlebell, lower your upper body by hinging your hips backward, just like you would in a deadlift. Falamas says it's common for beginners to lower down into a squat and push through the quads instead of the glutes. "You're definitely still working muscles when that happens, just not the right ones," she says. "You need that hinge to contract your hamstrings, which you use to fire up the glutes for the second part of your kettlebell swing."

Step 2: The Backswing

Most people forget this step and start with a dead hang before swinging the kettlebell up. But doing that is a big no-no, as it's the backswing that stretches and engages those hamstrings, providing the power to propel the swing forward. So treat it like a pendulum. Once you've got your grip, thrust the weight backward ever so slightly and squeeze your glutes. Tilt your torso to about a 45-degree angle (remember to keep your chest up to avoid rounding your back) and then begin your upswing.

Common Mistake: That 45-degree angle is an important one if you want to avoid injury, says Falamas. She notices people bringing their chest almost parallel to the floor, which is too far and can hurt your lower back.

Step 3: The Upswing

Immediately after your backswing, propel the weight up to eye level (or go above the head for an American-style swing) by driving your hips forward and squeezing your glutes at the top. That last part is important, as the whole point of the kettlebell swing is to work your butt muscles. So if you don't give 'em a good squeeze at the top, you're missing the point.

Common Mistake: "I see a lot of people try to hold the weight at the top of the swing, when it's at eye level, so that they're using their arms and shoulders too much," says Falamas. "This isn't about using your upper body to hold up weight—you want to focus on maintaining a fast, efficient pace with your glutes and hamstrings—so you should only have about a one-second pause at the top before you let gravity bring the weight back down to starting position."

8 Cycling Kits You'll Actually Want to Wear

In the past, many cycling kits for women were victims of the old "shrink it and pink it" practice. Brands merely took men's apparel, made it smaller, and added pink. Sure, we can all benefit from the same functional features like pockets and a chamois pad (it saves your tush from being sore for days), but women deserve gear that's made for them. Thankfully, as more and more women start cycling (of the 104 million people who rode a bike last year, 43 percent were women, according to a study conducted by the nonprofit People for Bikes), apparel brands are finally meeting your needs and creating functional and fashionable gear. Take one (or all) of these cute kits for a spin—you'll not only feel good, but you'll look good, too.

Best for Road Cycling

NYC-based fashion designer and cyclist Lela Rose teamed up with the boundary-pushing brand Velocio to create this one-of-a-kind, limited-edition kit. The perfect marriage of technical and trendy, it features a feminine floral design with electric citrine accents.

The jersey fits like a body glove—the ultra light, stretch fabric hugs every curve in all the right ways without inhibiting your range of motion. The mesh side panels offer breathability even on the hottest of days and the hardest of climbs. Four back pockets hold your food, tools, and a tube, while the water-resistant zippered pocket keeps your phone and money dry during sweaty rides. And reflective trim keeps you safe.

The bib short is made from an Italian Lycra fabric, which feels supportive without feeling too tight and retains its shape over time. The signature Velocio silicone leg bands offer a comfy grip that doesn't create "sausage" legs (the worst!). With a top-of-the-line chamois, a tailored fit, and strategic seaming designed for women in a cycling position, these bibs are truly worth the investment

How to do pull ups

Do you Fit Girls still remember the pull up? For many of us one of the hardest exercises out there. And because of this reason dreaded, neglected or forgotten to involve in their sport regimen.  Well I’m here to remind y’all that this move isn’t going anywhere and neither are you!
So come on, get your act together and get ready to rumble…

How to start your pull up journey?
Well, if you’re a beginner, and don’t have a gym buddy, try to do an assisted pull up first.
You don’t need the help of another human being to get you started. So…that’s another excuse that’s going out of the window.
All you need are:

1. A step (up)/ box to get you at a certain height.
2. A resistance band, that makes it possible for you to be assisted while executing the exercise.
   They come in a range of thickness standing for maximum or minimal assistance.

Why incorporate the pull up in your weekly workout schedule?
Well because of the following benefits:

1. Convenience: you can do pull ups almost everywhere. All you need is a bar and your own body
2. Targeting multiple muscle groups: They do a great job targeting the back and biceps
3. Easily increasing intensity to your workout: you can variate with this by attaching some weights to your ankle, or strapping a weight plate on your waist.
4. Many variations: There isn’t just one pull up: getting bored isn’t an option
5. Grip strength: Strengthening your grip is what pull ups are good for. You’ll notice this in relation to your deadlifts and kettlebell swings!! Pay extra attention to this (improvement) during your pull up journey :-).

Hopefully you’re inspired to pull up and go #beastmode on this move. I’d like to see how you’re incorporating this in your workout regimen. Hit me up on @iris_fitgirl to share your improvement.

Improve Your Sweatitude: 9 Motivation Rut Busters

 

"I'm too far from my goal, so why start?"

Rut Buster: How about this for an incentive: Just by walking a little more every day, you can shrink your waist in 12 weeks. When formerly sedentary women consistently tallied a weekly average of 470 steps more a day — that's about a five-minute walk — than they had the week before, they lost a quarter inch from their waistlines without dieting. Whether you have a lot of weight to shed or a certain distance to run, break up your goal into smaller units, suggests trainer Tracey Mallett, creator of the Lose the Belly Flab DVD. Little victories, like dropping a pound a week or running an extra minute without stopping, will fuel your momentum.