To this day, people will swear by sit-ups as the one move that will help them achieve a washboard stomach. Now, it’s time to take your ab workouts to another level and leave sit-ups in the back of your closet in case of a rainy day. This is because recent exercise physiology studies have found that abdominal strength comes from various core movements. Don’t believe the studies? Even the U.S. Army is phasing sit-ups out of their Army Physical Fitness Test!

Sit-ups also impose large compression forces on the spine, which can lead to injuries. That is especially true if you don’t have the strongest back, or if you are experiencing soreness. Another downside to sit-ups is that they do not work your entire group of core muscles, whereas midline exercises do. Additionally, many popular ab exercises, like sit-ups, overwork the hip flexors, which can worsen lower back pain. The following ab exercises are far more effective at developing a six-pack, and they also benefit your back. 

Reverse Plank

When you do this exercise correctly, it engages your abdominal muscles, glutes, hamstrings, and lower back. Sit up straight with your legs extended in front of you. Place your hands on the ground by your hips and engage your glutes before lifting your hips toward the ceiling. Press into your heels to help elevate your body until it is a diagonal line from your head to your toes. Look toward the ceiling and breathe deeply. Hold for 10 to 20 seconds before resting. Rest and repeat for a total of three times. 

Standard Plank

The plank is a standard core isometric exercise that contracts muscles without movement. Recruiting all the major midline muscle groups, the plank strengthens the core and encourages better spinal alignment. Begin on all fours in a tabletop position, stacking your shoulders over your wrists and knees under your hips. As you step your feet back to stand on your toes, engage your core and press your palms firmly into the ground. Do not sag your hips, or you will ruin the exercise. Keep the body in a straight line and hold the position for 15 to 30 seconds. Rest and then repeat two more times. 

V-Ups

Unlike sit-ups, V-ups do not only target the upper abs; rather, they work all of your major core muscle groups. Lie flat on your back with your arms overhead. Engage your core as you lift your legs up while simultaneously elevating your upper body off the ground to reach for your toes. Ideally, you form a “V” shape with your body during this exercise. Lower yourself back down after trying to touch your toes and then complete a total of 10 reps. If you cannot do a V-up, do a hollow-body hold, during which you engage your abdominals to lift your feet and arms about six inches off the ground. Hold for 10 to 20 seconds and then rest. Whichever you do, complete a total of three sets. 

Stability Ball Knee Tucks

Not only does this target the lower abdominal muscles, but it also engages your chest, shoulders, and glutes. Think of this exercise like a plank, only your feet are on a stability ball and then you tuck your knees toward your chest. To begin, place your hands on the ground shoulder-width apart and step your feet onto a stability ball behind you. Your shins should be resting on the ball. Draw your knees toward your chest by engaging your lower abs and then extend your feet back behind you. Complete a total of three sets of 10 reps. 

Side Plank

The side plank is another static plank variation that targets the oblique muscles. Lie on your right side and place your right forearm on the ground, keeping your elbow just below your shoulder. Extend the legs out so that your body is in a line, stacking your left leg on top of your right. Engage your glutes and core and push up to raise your left hip toward the ceiling. Your body should come to a straight line position. Hold for 15 to 30 seconds and then rest. Complete a total of three times.

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The body’s core is the central stabilizing section of the body. It encompasses the pelvis, back, hips, and abdomen. The common mistake is thinking that core exercises are essential abdominal workouts. Sure, they can involve ab exercises, but core exercises work all the components of the core. 

If you work out regularly, you most likely incorporate some core movements into your workout routines. Developing a stronger core can actually help you execute other exercises more effectively and without restriction. Physical therapists note that a strong core can help improve balance and stability, two things that benefit you in your workouts and regular life. Ideally, though, a core-focused workout helps strengthen the muscles and connective tissues that support the spine. 

In order to make sure that you fully benefit from a core workout, incorporate all of the muscles in the core by engaging in various exercises. One core workout that a lot of people do is the sit-up or crunch. Both of those movements are not very effective at benefitting the core, according to the American College of Sports Medicine. 

Is Your Core In Shape?

What level is your core strength at? A great way to determine that is to do a plank. A high plank is the starting point for a push-up. Although there are variations of this classic plank, holding the high plank for a while can be challenging, as it involves maintaining a straight line from your head to your heels. If you cannot hold a plank for longer than 30 seconds, you may need to do a little core work. Ideally, you should be able to hold this position for one minute without feeling like you are about to collapse. 

There are many core workouts to choose from, but you’ll find three simple, yet challenging, ones below. If you execute them properly, you will help maintain a strong core and keep your back strong and happy. 

The Superman

No need to fly in the sky for this exercise! It is an excellent move to strengthen the lower back and is highly popular due to its effectiveness and simplicity. To do the exercise:

• Lie face down on your stomach and place a rolled-up towel under your hips for back support. 
• Extend your arms overhead and engage your lower abdominal muscles and gluteus muscles. 
• Take a few deep breaths before lifting your head, arms, and lower legs off the ground. Hold for 10 seconds and then rest. Complete a total of five times, resting for 30 seconds between each set. 

Supine Bridge

Many fitness enthusiasts love the supine bridge because it is a wonderful core-strengthening exercise. It targets the hips, abdominals, glutes, and back. To do the exercise:

• Lie flat on your back and bend your knees, planting your feet on the ground about six inches from your buttocks. You should be able to touch your heels with your fingertips. 
• Engage your glutes, drop your shoulders, and elevate your hips off the floor. Only your head, shoulders, feet, and arms should be on the ground. 
• Hold this position between five and 30 seconds before returning to the starting position. Complete two to three times, depending on how long you are able to hold the bridge. 

Abdominal Crunch On Stability Ball

This takes the abdominal crunch to a whole new level! Not only is this an effective way to strengthen your abdominal muscles, but it is also the safest. To do the exercise:

• Sit up straight on a stability/exercise ball and then walk your feet out away from you until your hips come off the ball. Your back should still be on the ball with your neck hanging slightly off. 
• Keep your feet shoulder-width apart and place your hands behind your head. Slowly crunch forward until your shoulder blades are fully off the ball. Hold for one second and then lower yourself back down in a controlled motion. 
• Complete a total of 10-15 crunches and then rest. You can complete one to three sets.

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There are many people who claim that they don’t even have time to stretch. If you have time to watch a show or check Instagram, you have time to stretch. It’s called multitasking, people. The easiest way to maintain a consistent stretching routine, however, is to do it as soon as you wake up. You want to know the best part? You don’t even have to get out of bed! Start stretching from the moment you open your eyes in the morning. 

There are bed-friendly yoga stretches that can help loosen up the body and get it ready for the day. Some may call these lazy stretches, but if this is the routine that motivates you to start stretching, you can’t knock it. Check out these highly feasible moves that you can do before you even brush your teeth!

Lying Tree Pose

No need to balance on one leg in the lying down version of this classic yoga pose. Slide down on your bed until you can raise your arms overhead without hitting the headboard. Raise your arms overhead and bend your right leg, drawing your right foot up until it is near your left knee and inner thigh. Allow your right knee to fall out to the side and place the sole of your right foot on your inner thigh and knee. Hold this position for 10 seconds and then repeat on the other side. 

Spinal Twist

This is a great stretch to do, especially if you wake up with some lower back or glute pain. Extend your arms out to the sides, forming a “T” with your body. Bend your left leg and draw your knee toward your chest. Aim to keep your back flat on the bed as you cross your left leg over your right to bring it down toward the bed. You can use your right hand to aid this process, but don’t twist so much that your back is not flat. You should feel a stretch along your left glute and lower back. Hold for 10 seconds and then repeat on the other side. 

Heel Slides

Aiming to activate the hamstrings and glutes, heel slides can help wake up your lower body in the morning. Lie flat on your back and raise your arms overhead. Bend your right knee, but do so in a controlled motion, sliding your right heel up as far as you comfortably can. Complete five repetitions and then switch sides. 

Lying Hamstring Stretch

Lie flat on your back and bend both knees, planting your feet about six inches away from your buttocks. Straighten your right leg and raise your foot up toward the ceiling. Ideally, keep your foot flexed with the sole of your foot parallel to the ceiling. Flexing your foot helps deepen the stretch in the calf and hamstring. You can reach your hands around your right hamstring to help hold your leg up, but also to draw it closer to you for a deeper stretch. Hold for 10 seconds and then repeat on the other side. 

Reclining Pigeon Pose

This is the last stretch in the sequence and it’s excellent for relieving tightness in the lower back and glutes. Lie flat on your back and bend your knees, planting the soles of your feet about six inches away from your buttocks. Bend your right knee out to the side and place the outside of your right ankle just above your left knee. Interlace your fingers around your left hamstring and pull until you feel a stretch along your right glute and hip. Press your right knee away from you to deepen the stretch. Hold for 10 seconds and then switch sides.

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Menopause is an integral time of change in a woman’s life. It is filled with hormonal fluctuations, a loss of bone density, and the ultimate whammy: weight gain (occasionally). Those are just a few of the fun changes that can happen during menopause. 

According to research, an active lifestyle may help you transition more smoothly into this phase of life. It is optimal to exercise regularly in order to support bones and muscles. Doing so can help you stave off osteoporosis and muscle loss. For this reason, Pilates is a fantastic form of physical activity for menopausal women. One thing to keep in mind before getting into Pilates is that you should consult a specialist or doctor if you’ve had previous issues with mobility or the pelvic floor. You can always modify an exercise, but try to avoid motions that tweak or strain the body. Consider the following Pilates moves if you want to increase strength during menopause. 

The Roll Up

This is a great core exercise that benefits spinal mobility and core control. To start, lie flat on your back with your legs extended straight and arms overhead. Engage your abs and roll up, raising your hands toward the ceiling. Dig your heels into the ground to help pull yourself forward and reach your fingers toward your toes. You should round your back as you do that to complete the “roll.” Reverse the motion, lowering yourself back down one vertebra at a time to avoid injury. The idea is to do the forward and backward motions in a controlled manner. Repeat this at least five times. 

Saw

You know what this exercise involves? Core strength, people! You’ll notice that core strength is the common denominator between all of the moves in this article. This movement also increases spinal rotation and helps develop upper-body flexibility. Sit up straight with your legs extended in front of you, keeping them slightly wider than hip-distance. As you inhale, sit up tall and raise your arms out to the sides at shoulder height to form a “T” position. Exhale and root into your sit bones. On your next inhale, rotate your upper body to the right, leaning your torso toward your right leg. Exhale and reach your left hand toward the outside of your right foot, reaching for the pinky toe as if to “saw” it off with your left pinky finger. Return to the starting position and then repeat on the other side. Continue alternating in slow, controlled motions, completing at least five times on each side. 

Forward Bend

This movement functions both as a stretch and an exercise, working to improve core strength and spinal mobility. It also builds off the last movement, in that you remain in the same seated starting position with your legs extended in front of you. As you inhale, lift your arms overhead, palms facing inward, at shoulder-width distance. Exhale as you hinge at the hips to lean forward before you roll forward, rounding one vertebra at a time. If you can, touch your feet with your hands, or rest your hands on your shins. As you return to the starting position, engage your abs and roll up. Repeat this a total of five times. 

Side Kick

This stability movement is great for strengthening the muscles around the hip joint. It also encourages core strength. Lie on your left side, stacking your shoulders, hips, and ankles vertically on top of one another. Move your legs forward enough so that you can see your toes. Support your head on your left arm and press your right palm into the floor to maintain the position. Lift your right leg to hip level and pulse it forward twice, flexing your foot and maintaining a neutral spine. Keep your leg elevated and point your toes as you sweep your leg backward, stopping the motion before it compromises your neutral spine positioning. Repeat at least eight to 10 times and then switch to the other side. 

The Hundred

To round out the group of Pilates exercises, we have the Hundred, which is a powerhouse move that aims to enhance stability in the lumbar spine and pelvis. Lie flat on your back with your knees bent and feet flat on the floor. Take a deep breath and flatten your lower back, curling your head forward to lift it a few inches off the ground. Draw your abs into the spine and lift your feet off the ground and make your shins parallel to the floor. During an inhale, pump your arms up and down for a count of five. Continue pumping up and down as you exhale for a count of five. Count to 100, switching your breathing in and out for intervals of five seconds.

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No matter if you are a construction worker, mother of three, or a person with a desk job, you can still experience general pain upon waking up. Mornings can be very tough, especially when your body does not want to move the way you want it to. You reach to snooze your alarm, only to experience a sharp pain in your shoulder. Once you sit up from your slumber, you may feel tension in the neck. This is not a great way to start your day. 

One simple way to loosen up and ready the body for the day is to engage in simple stretches. The stretches in this article do not require a lot of space, nor do they require workout equipment. Dedicate about five minutes of your morning to the following stretches and your body and energy levels will thank you. 

Forward Fold

The standing forward fold is a classic, calming stretch that helps relieve tension in the lower back and hamstrings. It helps promote blood flow to the brain, which can help you feel more energized, which is a wonderful benefit on those groggy mornings. 

• Stand with your feet hip-distance apart and knees slightly bent. Take a deep breath in and raise your arms overhead. 
• During your exhale, allow your arms to fall as you fold your upper body forward, hinging at the hips before rounding your back to hang. 
• Let your arms hang toward the flower and relax your head. You can hold opposite elbows and gently sway if that feels good.
  Remain in this position for 15-30 seconds, taking slow, deep breaths. Engage your core to return to the starting position, rolling up slowly to avoid sudden movements. 

Seated Side Stretch

Open up your sides and elongate those obliques with a seated side stretch. Make sure to take some deep breaths during this stretch, as that is a great way to get more oxygen to your muscles and brain. 

• Sit down on your butt in a cross-legged position, or in a butterfly position (whichever feels more comfortable), and place your left hand on the floor outside your left hip for support.
• Raise your right arm overhead and lean to the left until you feel a stretch down your entire right side. 
• Hold for a few deep breaths and then switch sides. You should aim to stretch each side for 15-30 seconds. 

Child’s Pose

This is one of the most classic and beginner-friendly yoga poses in existence. It is perfect for relieving tension in the back and shoulders, while also helping open the hips. Child’s pose can feel calming, especially if you wake up with a stiff neck or back. 

• Begin in a kneeling position, sitting back on your heels with your back straight. 
• Reach your arms forward as you lower your torso down toward the floor, letting your forehead touch the mat or floor. If that is not comfortable, you can place a yoga block or pillow under your chest for a modified position.
• Widen your knees to the sides a little and breathe deeply for 30 seconds. Try to extend all the way through your fingertips to make the most of your time in child’s pose. 

Neck Stretches

It’s not uncommon to hold a lot of tension in the neck and shoulders. That is especially true if you work at a desk all day. A gentle stretch can help you feel a little less tight and more loose to start your day. 

• You can do this in a seated or standing position, whichever is more comfortable for you. 
• With your back straight, slowly tilt your right ear toward your right shoulder until you feel a stretch along the left side of your neck. 
• Hold for a few deep breaths and then switch sides. 
• Once you finish both sides, you can add a gentle chin tuck to help stretch the back of the neck. 

Cat-Cow Stretch

The cat-cow stretch is a great way to wake up the spine, as it helps promote circulation throughout the body. This stretch is a relaxing way to get rid of any stiffness that may have built up overnight. 

• Begin on your hands and knees in a tabletop position, stacking your shoulders over your wrists and hips over your knees.
• Take a deep breath in and arch your back, letting your navel drop toward the floor. This is the “cow” portion of the stretch. Lift your head and tailbone toward the ceiling. 
• During your exhale, round your back and tuck your chin to your chest, drawing your navel in. This is the “cat” position of the stretch. 
• Continue alternating between these two positions for five to 10 breaths, moving with each inhale and exhale.

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It’s a sad fact that about one billion people worldwide have vitamin D deficiency. Roughly 50% of the world’s population has vitamin D insufficiency, and about 35% of adults in the United States are deficient in vitamin D. Now, vitamin D deficiency means that the body doesn’t have enough vitamin D. Failure to address the issue can cause a person to experience problems with bones and muscles. 

That leads perfectly into the focal point of this article: osteoporosis. This condition is characterized by bones becoming fragile due to loss of tissue. That usually happens as a result of vitamin D deficiency or calcium deficiency. Osteoporosis affects about 10 million American adults over the age of 50. The likelihood of developing the condition after age 80 increases by 30% in men and 47% in women, according to a 2017 review of studies. 

It’s no secret that musculoskeletal health is of major concern as you get older. Keeping muscles, tissues, and bones strong as you age can help you avoid osteoporosis, among other age-related conditions. Keeping up your vitamin D intake can help support your bones in the long run. 

The Link Between Osteoporosis And Vitamin D

Vitamin D promotes the absorption of calcium in the gut and helps regulate healthy calcium concentrations within the body. The calcium in the body is used to maintain muscle strength and to mineralize bones, which can help prevent fractures. Because the body loses bone density as it ages, consuming adequate amounts of vitamin D and calcium is essential to support bone integrity. 

A 2021 review in the International Journal of Molecular Sciences found that vitamin D deficiency accelerates bone turnover, loss, and fractures. It’s no surprise, then, that vitamin D deficiency is more prevalent in older adults with osteoporosis. 

How To Avoid Vitamin D Deficiency As You Age

In order to maintain musculoskeletal health, especially as you age, you have to maintain optimal vitamin D levels. Since older age is a major risk factor for vitamin D deficiency, you have to be mindful of your levels, and those of older friends and loved ones. Health experts explain that the most effective way to maintain healthy vitamin D levels at any age is through quality supplementation. Before choosing a supplement, you must know how much you need. The amount you need each day depends on your age, and the recommended daily intake is listed in micrograms (mcg) and International Units (IU) below:

• Birth to 12 months: 10 mcg (400 IU)
• Children 1-13 years: 15 mcg (600 IU)
• Teens 14-18 years: 15 mcg (600 IU)
• Adults 19-70 years: 20 mcg (800 IU)
• Pregnant and breastfeeding teens and women: 15 mcg (600 IU)

What’s The Difference Between Vitamin D2 and D3?

When choosing a vitamin D supplement, make sure to check the label to determine if it is vitamin D2 or D3. D2 is the plant-based form of the vitamin and is commonly in fortified foods, such as orange juice and cereal. D2 is primarily sourced from fungi and yeast by exposing them to UVB radiation. If you are vegan or vegetarian, D2 is the optimal supplement choice. That said, several studies found that vitamin D3, which comes from fatty fish, is superior at boosting activated vitamin D levels in the blood. If you choose a D2 supplement, you may need a higher dose in order to raise blood levels. Check with your healthcare professional to determine how much you need. 

The Takeaway

Now more than ever, take bone integrity and muscle strength seriously, especially if you are climbing the age ladder. Vitamin D deficiency can increase the risk of osteoporosis and other musculoskeletal conditions. In order to maintain healthy bones and muscles with age, supplement with the proper amount, eat fortified foods, and get a little sun exposure when you can. All of these efforts will support the musculoskeletal system!

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If you are like any other American adult, then you are no stranger to a little sleep trouble. In fact, one in three American adults does not get a sufficient amount of sleep every night, according to the Centers for Disease Control and Prevention (CDC). A lot of people turn to a number of vices in order to get quality shut-eye. 

Magnesium spray, which is a trendy relaxing spray that was popularized on social media platforms, is said to promote sounder sleep. Can a few spritzes on your skin be the all-natural sleep aid you’ve been looking for? Is misting yourself with magnesium spray just another overhyped social media trend? We’re going to cover all that and more in this article. 

What Is Magnesium? 

Magnesium is a vital mineral in the body that is involved with numerous functions, including those relating to nerves and muscles. Magnesium also aids with mood regulation and energy production. Although the body produces magnesium, health experts recommend obtaining it via magnesium-rich foods or supplements. Alternatively, you can apply magnesium oil topically on the skin, which absorbs the mineral. In order to make magnesium oil, you add magnesium chloride flakes to water to create an oily liquid. 

What Is The Connection Between Magnesium And Sleep?

As previously mentioned, magnesium supports nerve function and muscle relaxation. It also aids with the production of melatonin, the hormone that helps control the body’s sleep-wake cycle. Magnesium is also essential for DNA and protein synthesis, in addition to reproduction and cellular health. 

When magnesium levels dip too much, you may find yourself tossing and turning, or waking up too early. It’s also possible to feel more stressed or restless at night when magnesium levels are low. According to research, people with higher magnesium levels experience better sleep, longer rest, and improved energy during the day. A February 2022 systematic review found a link between magnesium levels and sleep quality. That said, researchers that examined clinical trials noted magnesium supplementation for sleep disorders were mixed. 

As of now, scientists believe that magnesium influences brain chemicals, including GABA, NMDA, cortisol, renin, and melatonin. All of these can affect relaxation and sleep quality. So how much magnesium do you actually need? The general recommendation is 310-420 milligrams per day for adults, depending on age, sex, and pregnancy status. 

Does Magnesium Spray Actually Work?

According to studies, taking magnesium orally may improve sleep quality, reduce daytime drowsiness, and regulate circadian rhythm. That said, clinical evidence for skin absorption is lacking at the moment. That said, many magnesium spray users report that it helps them sleep better, due to the spray’s muscle-relaxing properties. Just keep in mind that more studies are needed to confirm if magnesium spray is a viable sleep aid. 

Absorption Is The Problem With Sprays

Research confirms that topical application of magnesium oil can help relieve nerve pain and muscle cramps. One of the issues, however, with magnesium spray is that it is not as easily absorbed by the body compared to oral intake. For people who have gastrointestinal issues, or issues taking supplements, magnesium oil can be a viable option. The spray, however, may not be as easily absorbed by the skin. No published data indicates a better or worse comparison of transdermal absorption compared to magnesium supplementation. Some data, however, indicates that the skin can absorb the spray when used in close proximity to a high density of hair follicles. Basically, spritz the magnesium spray where you have a lot of hair follicles to increase absorption. Don’t just mist it in the air and think that you will sleep like an angel. 

How To Choose The Right Magnesium Spray

Just like most items under the health and wellness umbrella, not all magnesium sprays are created equal. Health experts encourage you to look for the following in your magnesium spray:

• Magnesium source: Magnesium chloride is the most recommended because it is more easily absorbed by the skin. 
• Third-party testing: Choose a brand that is independently tested for safety and quality. You can tell this by a seal on the spray bottle or information on the company website. Common third-party testers include NSF and USP. 
• Purity: Make sure to select products that are free of artificial additives and unnecessary chemicals. Magnesium sprays should only contain a couple ingredients!

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To address this straight out of the gate, building arm strength does not mean that you have to look like Arnold Schwarzenegger in his prime. You do not need to do 2,500 bicep curls and 4,000 tricep extensions. There are many yoga poses that work to tone your arms using your own bodyweight. 

There are many yoga poses that can help you build arm strength, but we are only covering five of them in this article. They are great introductory poses for strength training. Once you build up stamina and more strength, you can practice poses that are a little more advanced. Get creative and incorporate some of these static poses into your workout routines. Not only do they target your arm muscles, but they also activate your core. Be strong and carry on!

Plank Pose

This is one of the most classic arm-strengthening poses out there. Plank pose activates most muscle groups, from your head to your toes. Keep your core tight and back straight as you practice this pose. To do the pose:

• Begin on all fours in a tabletop position, stacking your shoulders over your wrists and hips over your knees. 
• Spread your fingers and press your palms firmly into the ground or yoga mat. Step your feet back and tuck your toes, engaging your lower abdomen and glutes as you do this. 
• Lengthen the spine and imagine a straight line from your head to your heels. Hold for five deep breaths and then release. You can repeat this pose again after resting for one minute. 

Bear Pose

Similar to plank pose, bear pose activates most of your major muscle groups to keep you stationary. Don’t let your hips sag and keep your back straight by engaging your chest and shoulder muscles. To do bear pose:

• Begin on all fours in a tabletop position, stacking your shoulders over your wrists and hips over your knees. 
• Press your palms firmly into the ground and tuck your toes. Engage your core as you lift your knees off the ground, just enough to hover them above the floor. 
• Root your hands and toes into the ground while lengthening your spine. Hold for five deep breaths and then rest. 

One-Legged Plank Pose

We aren’t getting to handstands yet, people. You have to harness the power of your core in combination with your arms before you start inverting yourself. To do the one-legged plank pose:

• Begin in a plank position (refer to the first yoga pose description).
• Once you are in plank position, elevate your left leg up so that it is in line or slightly higher than your head. Do not twist your body; rather, keep your hips square to the ground and press firmly into the ground for support. 
• Actively press against the floor to lift your chest away from it. Hold for five deep breaths before you switch sides. 

Side Plank

Get ready for the most intense pose in this article. The side plank targets single arm strength and is a classic gym exercise that also targets the obliques. It is a solid strengthening position with the full load of the body supported by one arm. To do the pose:

• Begin in a side plank pose as described above. Start on your right side and place your hand on the ground directly under your shoulder. Stack your left leg on top of your right and hold a firm position. 
• If you need a little extra support, feel free to lower your right knee to the floor. You can also stagger your legs so that your left foot is in front of your right foot on the ground. 
• Press firmly into your right hand and reach your left hand up toward the sky. Rotate your torso to the left and direct your gaze toward your fingertips. 
• Lift your hips away from the floor and hold for five deep breaths. Rest and switch sides. 

One-Legged Downward Dog

For the final pose in the sequence, you have another one-legged pose. You probably know of downward dog, but this pose is a notch above in regards to difficulty. It makes a little more work for your arm muscles, as you have to support more weight. To do the pose:

• Begin on all fours in a tabletop position, stacking your shoulders over your wrists and hips over your knees. 
• Walk your hands forward one palm’s length  and tuck your toes under. Lift your knees off the floor, tipping your pelvis forward slightly to stretch your sit bones toward the sky. 
• Straighten your legs as much as you comfortably can while keeping both your feet planted on the ground. Drop your shoulders and widen your back as you press your hands firmly into the ground. 
• Shift your weight to your right side and float your left leg up toward the sky. Keep your hips square and don’t rotate to one side. 
• Evenly distribute your weight between both hands and hold for five deep breaths. Bring your left leg down, rest for five breaths, and then repeat on the other side.

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Going to the gym is not feasible for everyone. Busy schedules, after school activities, work functions and more can get in the way of gym time. As we’ve said time and time again, you do not need a gym to exercise. There are many at-home movements, many of which don’t require weights, that can help build strength, endurance, and stability. Fitness experts refer to a lot of these exercises as primal movements.

What Are Primal Movement Workouts?

Great for the joints because they encourage blood flow throughout the body, primal movements aim to help the body tackle everyday activities. They are natural patterns that have been a part of human mobility for many years. Primal movements work to improve posture, strength, mobility, balance, and overall fitness. They allow your body to move with less effort and tension. 

Primal movements are not only fundamental, but also natural to the human body. Exercise physiologists suggest that they may reverse the negative effects on the body that happen from modern lives. These movements may help correct poor posture that results from sedentary lifestyle.

Most Common Primal Movements

• Push movements: These revolve around the upper body and involve pushing weight away from your core. Alternatively, you push your core away from a stationary object, such as a bench or the ground. Push movements work your chest, shoulders, triceps, and forearms. 
• Pull movements: Similar to push movements, pull movements revolve around the upper body, only they involve pulling a weight toward your core. You can also support your body weight by pulling your core toward a stationary object, such as a bar. Pull movements work your back, biceps, forearms, and traps. 
• Lunge: Lunge movements require you to take a step forward or backward with one leg, while keeping the other leg stationary. These movements focus on one leg at a time and aim to strengthen the glutes, hamstrings, quads, and calves. 
• Squat: In a squat, you bend your hips, knees, and ankles in order to lower your butt toward the ground. The goal is to keep your back straight and chest up for proper form. Squats work to strengthen your quads, hamstrings, glutes, and calves, while also improving lower body strength and balance. 
• Rotation/Twist: Rotation or twist movements involve twisting or rotating the body from side to side. These movements activate core muscles, targeting the abs and obliques, in addition to parts of the legs. 
• Hinge: Hinge movements require bending and revolve around the core muscles, especially those in the back. These movements also require you to activate your upper legs, including your glutes and hamstrings. During hinge movements, you maintain a steady upper body as you hinge at the waist to bring your upper body toward the ground. 
• Gait: Gait movements involve pulling, twisting, and lunging in order to make the body run, walk, or jog. A gait movement is classified by putting one foot in front of the other and moving the body backward and forward. 

What Are The Benefits Of Primal Movement Workouts?

As you probably know, there are mental and physical benefits to working out, especially as you get older. Practicing primal movements integrate the entire body, which helps condition your joints and muscle groups to work together. These movements can help enhance overall body integration, which ultimately improves athletic performance and reduces the risk of injury. When your major muscle groups consistently work together, the body can become more synchronized. 

Primal movements are suitable for all fitness levels because you can adapt the movements to accommodate your level of fitness. For example, you can do knee push-ups instead of regular push-ups. These movements do not require equipment, making them a cost-effective option for people who don’t want to pay for a gym membership. Finally, primal movement training can help reduce inflammation throughout the body. Strengthening the muscles around the joints can reduce joint pain and preserve the joint in the long run.

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This Full Body workout will have you workout out all of your muscles in one session. Try to implement this workout 2-3 times a week!

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