If you have a goal to tone and sculpt your legs, squats and lunges may come top of mind for your gym routine. However, it can be tricky to know which to opt for to get the best results—let alone how to do each with the right form. “Both squats and lunges are recommended for a well-rounded sculpted lower body,” says certified personal trainer Nico Gonzalez, CPT, global movement trainer and educator for Balanced Body. Here’s everything you need to know about a lunge vs. squat, how to do each, their pros and cons, and which one you should opt for based on your goals. Squats When you think about i ..read more

Finding a workout regimen that resonates and compels you to stay committed can be as difficult as the workout itself. In today’s wide fitness landscape, the endless options from strength training to Pilates can be overwhelming. So, when you find a routine that excites you and aligns with your goals, it’s only natural to want to do it every day. The human body is home to over 650 muscles. Even when looking past that large number and just focusing on your major muscle groups—chest, back, shoulders, biceps, triceps, core, and legs—there’s still a lot of ground to cover. An easy solution: a full-b ..read more

When it comes to aging well, exercise is frequently touted for its breadth of advantages, including maintaining healthy heart function, keeping your metabolism on track, and boosting flexibility and strength for better mobility. But there’s another big benefit to add to that list: brain health. According to the Centers for Disease Control and Prevention (CDC), regular exercise can not only lower your risk of dementia, it may also regulate brain function such as emotional balance, problem solving, learning, organization, and memory. In fact, a 2020 study in Preventive Medicine found the risk of ..read more

The word “hiking” probably conjures up images of mountains, evergreen trees, crunchy dirt paths, and a respite from the company of other humans. The concept of urban hiking, then, may seem like an oxymoron. Instead of dirt, trees, and quiet, it’s all…cement, stoplights, and car exhaust? But don’t let the initial impression deter you. The benefits of taking an urban hike are as impressive as those of their backcountry counterparts.The benefits of taking an urban hike are as impressive as those of their backcountry counterparts. “Urban hiking offers a unique blend of outdoor adventure and urban ..read more

Crow pose is a hallmark yoga move that requires strength, balance, and wrist mobility. If nailing it has been a challenge for you, know that you’re certainly not alone. It’s an advanced yoga pose that many people struggle with as they move through their practice. However, there are several ways you can ease into crow pose with other poses. Here’s why you should consider including crow pose in your yoga practice, plus crow pose progression moves to practice if you’re struggling with it. First things first: What are the benefits of crow pose, anyway? Practicing crow pose helps you build balance ..read more

Despite being the largest muscles in your arms, your triceps are generally not the first muscles you think of when you think about training this body part. That title goes to the big, bad biceps. However, to get strong arms, your fitness routine should include both. “Triceps are a key muscle for arm and upper-body movements,” says Jordan Fernandez, CPT, a certified personal trainer with Trainer Academy. “You use your triceps constantly because they are responsible for extending your elbows. So anytime you press, reach, or do anything that involves going from a bent-elbow position to a straight ..read more

When it comes to strengthening your midsection, crunches and planks are considered the holy grail. However, these exercises target your muscles differently, and there are pros and cons to each. Here’s how to properly do both of these exercises, plus what you should consider when incorporating each into your routine. Crunches A traditional go-to for ab workouts, crunches contract your abdomen to effectively build muscle. “This exercise targets the abdominal muscles specifically, allowing for the development of a defined ‘six-pack’ through bodyweight resistance—which can be increased with weight ..read more

The sumo squat is an excellent exercise for strengthening and toning your glutes and inner thighs, while also improving hip mobility. By slightly modifying the traditional squat, the sumo squat works your muscles in a unique way. Incorporating this squat variation into your workout routine can be seriously beneficial. This sumo squat got its name because it requires you to stand in a traditional sumo wrestler stance. “This variation differs from the traditional squat by adopting a wider stance with the feet turned outward,” says Joey Thurman, CPT, certified personal trainer, author, and founde ..read more

When we think about our butt muscles, the gluteus maximus usually gets all the glory. The largest and strongest of the bunch, this baby takes most of the responsibility for creating a powerhouse backside (and that perky peach shape). But the muscle that most of us actually need to pay more attention to is the gluteus medius. Located along the sides of the hips, sitting just under the gluteus maximus, it may not be as big as its neighbor with the more impressive name. Yet neglecting gluteus medius exercises can come back to bite you in the, well, butt. “It’s stabilizing all of your [lower-body ..read more

In theory, fitness is meant to be fun. But while endorphins are great and moving our bodies is a privilege, hearing that you’re supposed to enjoy something that you secretly hate isn’t exactly helpful advice. In fact, it can make you feel pretty shitty. This is all too familiar for comedian Hannah Berner, who’s spent the last several years navigating what she calls “a complicated relationship with fitness.” After playing competitive tennis through college, she struggled to find the joy that once came along with exercise. “I was on a full scholarship and there was a lot of pressure and fear aro ..read more