The leaves have fallen and colder temperatures and longer nights are here. People associate winter with cozy blankets and hibernation, so it’s only natural to think that sleep is much easier. While this may be the case for some people, many people struggle to get sufficient and quality sleep. If you are one of those people, this article may help you find more zzz’s this winter.

The extended darkness can throw off your circadian rhythm, which can disrupt sleep schedule. Lack of sleep or poor sleep can make you feel sluggish, which can cause stress, overeating, and mood swings. Additionally, people who live in darker areas may develop seasonal affective disorder (SAD), a condition that can negatively impact sleep and mood. 

Although there may not be a magic remedy to help you fall asleep instantaneously, you can improve sleep with a few simple tips. You have the power to fight the elements that may make sleep more difficult. Continue reading to learn how you can improve sleep this winter. 

Use A Humidifier

Your sleeping environment can dictate how well you sleep. Many people can experience trouble breathing because of indoor heating. The heat increases dryness in the home and it can cause dry mouth, making it difficult to breathe properly while sleeping. This is especially dangerous for people with sleep apnea or asthma. A small humidifier in your room may be the key to unlock sound nights of sleep this winter. 

Don’t Wind Down Too Early

Obviously, the degree of darkening during the winter depends on where you live. Some places in the United States may only experience eight hours of daylight per day, while western and southern states may get a couple extra hours of daylight. Reduced daylight means that your body can’t rely on regular cues from light and darkness, thus leading to a circadian shift. More darkness can affect melatonin production, especially if you spend more time indoors. Because it gets darker earlier, it’s easier to wind down earlier. Instead, stick to your regular sleep habits because you may fall asleep too early and wake up in the middle of the night if you wind down too early. Keep your circadian rhythm in sync with its usual schedule to avoid under- or over-sleeping. 

Watch Out For Overeating

How does this affect your sleep? Well, winter can cause people to eat more and exercise less. The colder weather causes people to crave heartier, larger, and heavier meals. A large meal may make you feel tired, but overeating (and the weight gain that may ensue) isn’t great for sleep quality. Additionally, eating a large meal too close to bedtime can increase the risk of heartburn or gastrointestinal issues, which can disturb sleep. 

Keep Exercising

Exercise is beneficial for quality, nightly rest, no matter what time of year it is. Staying physically active can also reduce symptoms of SAD, which can impact sleep. Timing your exercise during winter is of the utmost importance because the time at which you exercise can increase the benefits. A short workout in the morning can help energize the body. Additionally, working out before dinner can prevent you from crawling into bed right after dinner. Basically, exercise can help keep your biological clock alert and keep you awake at the right times. 

Warm Up Before Sleep

The last thing you want to do is get into bed with the shivers. You don’t need to crank the heater, but it may help to warm up the body in some cozy pajamas or a blanket before getting into bed. Layering up can help you trap body heat, keeping you toasty warm and comfortable. Flannel pajamas, long-johns, fleece clothing, hoodies, and socks can increase your core temperature. You can also drink hot tea or hot water with lemon before bed to help warm up the body. Just make sure that your warm beverage is caffeine-free, otherwise you will have difficulty falling asleep.

Get Light In The Morning

You can sleep better when the body produces more melatonin, but more daylight is necessary for this to happen. Generally, melatonin gets secreted about an hour and a half to two hours before you go to sleep. Since the winter morning light is not as bright, daytime melatonin production may be suppressed. The typical big highs and lows of melatonin don’t happen during the winter, causing feelings of sluggishness or fatigue during the day or poor sleep at night. To counteract the season, go outdoors in the morning to get some sun exposure, provided that’s possible. If it’s too cold to sit outside and the sun is out, sit by the window for the first couple hours to increase more melatonin secretion later at night. 

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The big day of feasting will be here before you know it. You can go into Thanksgiving guns blazing, or you can take a more prepared, methodical approach. Although the former is more common, the latter may help you feel less bloated and better about yourself. Should you find yourself slipping into a food coma after gorging 3,000+ calories, you will need the tips in this article to get you back on track.

When you finally peel yourself out of bed after a reckless night of feasting, there are a few ways you can tackle the day. The first option is to lounge about and continue to pick at leftovers. The second option is to rise before dawn and race to take advantage of in-store Black Friday deals. Now, the third option is truly what this article is all about: getting yourself out of bed, donning your athletic clothes, and readying yourself for a workout. Continue reading for a step-by-step guide to working out the morning after Thanksgiving.

Start Slow

Whether you are a routine gym rat or someone who walks on occasion, there is no need to go hard straight out of the gate. That is especially true after you put your body through a night of excessive caloric intake. You won’t have a lot of energy and the body will have spent most of the night digesting all of that food and drink. Ease into your workout, starting with a gentle walk around the block a few times. There is no need to hit the neighborhood block in a full sprint. Once you engage in some mild cardio, you can decide how you proceed from there. 

Get In Your LISS

Low-impact steady state (LISS) aerobics can help warm up your body and elevate your heart right. When you get your blood pumping, you get your digestive system rolling. Consider pedaling on an exercise bike, or head out on a bike ride around the neighborhood. Jogging or running will cause your stomach to bounce, which isn’t something you want after a night of heavy eating. Begin your LISS at a leisurely pace for about five minutes. You’ll start to feel better at that point, and then you can increase your speed and resistance. Ideally, your aerobic workout should last 15-20 minutes. 

Time To Train

Once you finish your 15 minutes of aerobics, get ready to hit the weights for some strength training. You probably won’t have the energy for high-intensity interval training (HIIT), or even a full-body workout that leaves your muscles tired. Ideally, you want a moderate-intensity circuit that helps to target all your major muscle groups, while also working the cardiovascular system. Try the following circuit in the order as the exercises are listed. Complete the following three groups twice and your body will feel way better than it did after the big meal. 

First group:

• Bench press 3 sets of 10 reps (3×10)
• Standing rows 3×10
• Bodyweight lunges 3×10 per leg

Second group:

• Military press 3×10
• Barbell bicep curls 3×10
• Bodyweight squats 3×10

Third group:

• Tricep extensions 3×10
• Cable lat pull-downs 3×10
• Leg press 3×10

Time To Digest

Your tummy may or may not feel iffy the morning after Thanksgiving. That is why you must hydrate with water from the moment you wake up. Try your best to avoid dehydrating beverages, such as alcohol, caffeinated drinks, and soda. Replenishing the body with water will help you detox all of that alcohol, turkey, pie, and stuffing from the night before. Consider a green smoothie for breakfast, or some chia pudding or oatmeal. In addition to water, your digestive tract is begging for fresh ingredients and fiber!

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What smells do you think of when you think of fall? Pumpkin spice, naturally! You are most likely thinking of the spices in pumpkin spice mix, which include cinnamon, cloves, allspice, and nutmeg, among a few others. You probably think of warm apples and maple leaves as well. The simmer pot recipe in this article ties in all of those scents to make your home smell like a cozy, fall evening. 

What Is A Simmer Pot?

Simply put, a simmer pot is an assortment of ingredients that you combine together in water inside a large pot over medium-low heat to simmer for several hours. While the pot is simmering, the ingredients release a concentrated aroma into the air, filling your house with good smells. You know how a pot of soup can fill the home with a tasty aroma? Well, the same thing happens with a simmer pot. It’s a much healthier version of an air freshener spray or plug-in, many of which contain harmful chemicals. 

Scent is integral to setting the ambiance and creating a specific mood. An interior designer makes sure to decorate well and set lighting to establish the right feel and atmosphere, right? Well, you can set the fall mood in your home by filling it with the aroma from a fall simmer pot. 

Why You’ll Love This Simmer Pot

If you visit home stores, or almost any store for that matter, during the holidays, you probably see a lot of holiday-themed candles. Sugar cookie delight, apple cider, and cinnamon pine cones are all popular candle scents. Although candles are great, there is something more homey about creating your own scent with natural ingredients. Plus, you know that the simmer pot will not release any harsh chemicals or faux fragrances into the air. 

What you will smell is a delightfully warm scent that lasts for a couple days. You can warm this simmer pot recipe for one day and wake up still smelling that intoxicating fall scent the following day. 

How To Make A Simmer Pot

The good news about simmer pots is that you can be very creative with your ingredient blends. If you enjoy more cloves than cinnamon sticks, use more of them! Having control over the amount of each ingredient allows you to have certain scents be more dominant than others. Alternatively, you can keep an even measurement for ingredients to create a uniquely cohesive and balanced simmer pot aroma. The exact measurements we used, including instructions, are detailed below. 

DIY Fall Simmer Pot

Ingredients:

• 1/2 orange, thinly sliced
• 1/2 lemon, thinly sliced
• 1 apple, thinly sliced
• 3 cinnamon sticks
• 3 bay leaves
• 4 star anise
• 9 whole cloves
• 1 sprig rosemary

Instructions:

• Fill a medium-sized pot halfway with water and place it over medium heat. 
• Add the ingredients to the pot once the water starts to warm up. Stir in the ingredients and bring the liquid to a simmer (about five to 10 minutes).
• Reduce the heat to low and let simmer for at least two hours. Keep an eye on the water level and add more if it starts to get too low. 
• Remove from heat and leave uncovered for hours to let the aroma fill your home.

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Get ready to sculpt and tone your arms with these effective upper arm workouts!

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It’s easy to say that a nutritious bowl of raw vegetables is nutritious. How do you turn a bunch of raw vegetables into a delicious dish, though? Some people say that it’s easier said than done, but say, “No problem.” If you have some vegetables and don’t want to eat another salad on the raw vegan diet, a great alternative is a raw soup. Additionally, this soup is a great alternative if you have extra zucchini don’t want to eat zoodle dishes any more.

Just like making a smoothie, all you have to do is cut up your vegetables and blend them together. Unlike a smoothie, you will add a few things that would not taste great slurping through a straw. For example, this raw soup contains fresh dill, garlic cloves, coconut aminos, and sea salt. The best advice we can give you is to use the fresh dill, not dried dill. The soup will be much less aromatic and flavorful without that fresh herb. We promise you that it is 100% worth it to seek out fresh dill, even if you have the dried version in your spice rack.

One piece of advice that we have for you is that you may want to wait to make this soup until the weather is a little warmer. It can be very refreshing when the sun is out. A pro raw vegan tip is to blend the soup for a few minutes on high to naturally warm it up. Don’t worry, this does not cook the vegetables; rather, the high-speed revolutions can naturally warm up the blended mixture. This is just something to consider if you take a liking to raw soups like this one.

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You don’t have to give up your running habit just because the temperatures drop during winter. In fact, most athletes prefer the chill of the cold while they run, and it comes with a range of health benefits as well. The American College of Sports Medicine states that it is safe to run in cold temperatures that go down to as low as -7 degrees Fahrenheit. As long as you wear the right clothes and take precautions, you can enjoy running and avoid illness and injury.

Now, if the conditions are dangerous (think icy roads or negative temperatures), you can always hop on a treadmill and remain indoors. If you have exercise-induced asthma, running indoors is better and safer than inhaling the dry, cold winter air too quickly. For most healthy athletes or running enthusiasts, though, running outside in the cold is safe. Continue reading to learn about a few health benefits of running in the cold. 

Benefits Of Running In Cold Weather

You don’t need to put on the giant puffer jacket and three layers of pants to go outside in the cold. The frigid air may not motivate you to work out, but the cold weather actually encourages the release of endorphins, the body’s natural mood boosters. That’s why a lot of people hop in ice baths these days! 

Going outside for a run in the cold may also help you combat the symptoms of seasonal affective disorder. Not only that, but running in cold weather also causes the body to burn more calories, as it has to work harder to maintain its core temperature. Studies have shown that running in cold weather can activate brown fat, which works to accelerate metabolism. That’s all great, but how do you stay warm while running in cold weather? We’ll detail that below.

Always Warm Up

When the weather is cold, the last thing you want to do is run out of the door without properly warming up. That brisk air is not kind to muscles that you don’t properly stretch and activate prior to exercise. The combination of cold weather and reduced air pressure causes joint tissues to expand, which ultimately restricts movement. Plus, you can easily experience spasms or cramps if you don’t properly warm up. Engage in dynamic stretching to flood your muscles with oxygen before your workout. Think of doing some range of motion drills, lunges, high knees, and butt kicks. 

Layer Up

If you know anything about being comfortable in the cold, layering is the ticket. The National Ski Patrol encourages people to wear moisture-wicking material against your skin, followed by an insulated middle layer, and then an outer shell to block the wind. When you layer appropriately, you can effectively protect yourself from wind chill. Moisture-wicking materials also prevent overheating! Runners like to wear polypropylene clothes when running because it helps to keep them dry and warm. You may also want to consider gloves, a beanie, headband, or earmuffs to keep your head/ears warm. 

Hydrate Properly

For some reason, people think that they only need to hydrate when temperatures are scorching outside. No matter the temperature, hydrating before, during, and after exercise, is crucial. You still sweat in cold weather and because the cold air is drier than warm air, hydrating properly will keep you safe during your run. You also breathe at a higher rate, which releases more moisture from the body. Aim to drink eight fluid ounces of water 20 to 30 minutes before your run, seven to 10 ounces every 20 minutes while running and another eight ounces 30 minutes after your run. Drinking water is great, but consider hydrating with electrolyte-rich beverages as well to regulate body temperature and keep energy levels up.

Protect Your Breathing

Even the most experienced of runners can experience breathing problems while exercising in the cold winter weather. Wind chill and temperature of the air will dictate whether or not you have to protect your mouth with a ski mask, muffler, or gaiter during your run. If the temperature drops to single digits, it is better to breathe through a mask or scarf, according to trainers. That will prepare the lungs for the cool air because you don’t want to hurt your lungs with frigid air. An expert tip is to wrap a lightweight scar around the lower face and nose. That isn’t as effective as a face mask, but it does the job. Lastly, breathe through your nose instead of your mouth to lessen breathing difficulties.

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Yoga is a gentle, relaxing form of exercise, but you should warm up to loosen up the muscles and joints just like you would before any other form of exercise. Warm-up poses can help prepare your body for a workout, while simultaneously increasing circulation. In addition to promoting better blood flow, these warm-up poses stretch your core, hamstrings, neck, and back. 

Stretching and cardio work to increase a person’s heart rate before a game. Yoga warm-up poses mentally prepare you for your yoga class and increase muscle flexibility. The asanas, or movements, work to stretch the connective tissues and aid blood circulation throughout the body. Different yoga poses work to target different muscle groups. That is why performing different poses can improve circulation throughout the body. Inversions draw blood to the brain and relieve some pressure on the heart, while other arching poses (such as wheel or camel poses) aid vital organ circulation. Do the following warm-up poses before your next yoga class and you may improve blood flow and have a better overall yoga practice. 

Downward Dog Pose

In this pose, the heart is above your head, allowing more blood to flow to the upper torso and brain. This is a common inversion pose that you’ll revisit throughout your yoga class. Begin in a tabletop position on all fours, stacking your shoulders directly over your hands and hips over your knees. Lift your knees off the ground and extend your butt towards the ceiling. It’s perfectly fine if you need to bend your knees a little, but try to get your heels close to the floor. The main thing to remember is to push away from the mat with your palms, lengthening your back so that it isn’t rounded. Breathe slowly.

Mountain Pose

This is a very simple pose that works to improve blood circulation to the entire body, especially through the arteries. Stand up straight with your feet hip-distance apart and make sure that you are looking forward. Drop your shoulders and relax your arms by your sides, facing your palms toward the front of the room. Take a deep breath in as you lift your arms up overhead, aiming to keep your shoulders dropped away from your ears. Breathe deeply in this position for about 30 seconds. 

Legs Up The Wall

Widely used in many restorative yoga routines, this pose works to improve circulation to the calves and feet. This pose is great for anyone who sits all day because it moves blood out of the hips. Find a wall and lay a yoga mat on the ground heading away from the wall. You are essentially going to make your into an “L” shape. Start by lying on your back and get your butt as close to the wall as possible. Extend your legs upwards so that your heels are touching the wall and your legs are straight. You can extend your arms out to the sides for added support. Stay in this position for at least two minutes.

Cat/Cow Pose

This is one of the most common warm-up poses that promotes blood circulation in the spinal column and back muscles. Begin in a tabletop position on all fours, stacking your shoulders directly over your hands and hips over your knees. Breathe in and lift your head up, directing your gaze towards the ceiling, simultaneously arching your lower back. Breathe out while you round your back, drop your head, and tuck your chin into your chest. Use your palms to push the floor away to increase the stretch between your shoulders. Continue alternating between these two positions for 30 seconds. 

Chair Pose

Working to increase circulation to the legs, glutes and hips, chair pose is great for boosting stamina and strength in the thigh muscles. Stand straight up with your feet hip-distance apart and rest your arms by your sides. Bend your knees and sink your weight back into your heels as you sit as though you are about to sit down in a chair. Make sure to keep your back straight and tuck your tailbone as you tighten your glutes. Lift your arms up overhead so that they are in line with your back. Hold this position for 10 seconds and then return to the starting position. 

Locust Pose

As a full-body stretch, locust pose helps you strengthen the muscles along the spine. It also works to correct poor posture and gets the blood flowing. Lie flat on your stomach with your forehead on the mat and arms extended back by your sides. Contract all the muscles in your arms, legs, and core to lift your head, chest, and lower legs off the mat. Keep your neck long and continue to breathe slowly for 10 breaths. With each breath, try to lift a little higher. Release and relax.

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If you’ve learned anything about getting older, it is that back pain is inevitable. There’s nothing quite like the feeling of bending over to tie your shoe and feeling a strain in your lower back. If you sit at a desk all day, you are familiar with tightness in the shoulders and back. It’s as if everyday activities do their very best to wear out your back, or so it seems anyway. 

There Are Different Types Of Back Pain

Back pain can either be acute (short-term) or chronic (long-term). You may experience a dull ache or constant pain, both of which can be unpleasant. Acute back pain tends to last for a few days to a few weeks. Accidents, falls, or lifting something that is too heavy can all cause acute back pain, which tends to get better without treatment. Chronic back pain tends to last three months or longer and it is much less common than acute back pain. Most chronic back pain can be remedied without surgery, though. 

The reality is that you can decrease your risk of back injury by increasing flexibility with regular stretching exercises. Your muscles need to move, so the combination of moderate exercise and stretching can help increase mobility and flexibility of the spine and surrounding muscles. Below, we will detail three stretches to help prevent back pain, but there are a few things to keep in mind:

• Stretch slowly and avoid jerky or bouncy movements.
• Stretching cold muscles can increase the risk of injury. For this reason, warm up with five to 10 minutes of light activity, for example, walking or pedaling a stationary bike. 
• Relax into each stretch and hold each position for at least 30 seconds.
• Only go to the point where you feel mild tension.

Back Flexion And Extension

Begin on all fours in a tabletop position, stacking your shoulders directly over your wrists and hips over your knees. Rock forward slightly and put your weight onto your arms. Round your shoulders and allow your butt to drop a little. Hold this position for five seconds and then rock backwards to sit your butt as close to your heels as possible, maintaining extended arms throughout. After holding that position for five seconds, return to the starting position. Repeat this process a total of five times. 

Knee To Chest Stretch

Lie flat on your back with your legs extended and arms by your sides. Bend your right leg and draw your knee up toward your chest. Reach both hands around your knee or shin and pull your leg as close to your chest as you comfortably can. Do your bet to tighten your lower abdominal muscles and press your lower back into the floor during the stretch. Remain in this position for about five seconds and then return to the starting position. Do the same with your left leg and then repeat with both legs at once. That is one sequence, and you should complete the sequence five times. 

Standing Back Arch

Stand up straight with your feet shoulder-width apart. Place both of your hands on your lower back, facing your fingers down. Each hand should be on either side of your spine just above your gluteus muscles. Take a few slow, deep breaths in this position to promote relaxation. Bend your upper body backward and keep your knees straight. The reason your hands are on your lower back is to support your back as you lean backward. Hold this position for five seconds before returning slowly to the starting position. Repeat a total of five times.

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There are many back-bending yoga postures that work to enhance spinal flexibility. Not only do these poses work to boost energy levels, but they also correct your posture. Certain poses are more advanced than others, such as camel pose, and they need to be practiced with proper form and care. To avoid injury, yogis recommend warming up prior to engaging camel pose. 

What Is Camel Pose?

Considered an advanced asana, camel pose represents the resemblance your body makes to a camel’s hump during the posture. It is a deep backbend that is energizing in nature, working to increase circulation throughout the entire body. In doing so, camel pose can help wake up the nervous system, while simultaneously stretching the spine and the muscles along the front of the body. Those are the muscles that surround your chest, abdomen, hip flexors, and quads. 

Who Can Do Camel Pose?

No matter what your experience with yoga is, you should never enter camel pose without warming up beforehand. By loosening up the hips, spine, and front of your body before camel pose, you reduce your risk of injury during the pose. If you have chronic issues with your knees, shoulders, neck or back, avoid camel pose. If you have abdominal separation (diastasis recti), do not practice camel pose. There are various supported versions of this pose that may be safer for some people, for example, pregnant persons. Lastly, do not practice camel pose if you have pain or instability in the lower back. 

How To Properly Do Camel Pose

Camel pose works to increase circulation and energize the body. For that reason, you may not want to practice this pose before bed. To correctly do the pose, please see the following steps:

• Begin in a kneeling position, placing a folded blanket or towel under your knees if they are sensitive. Keep your knees hip-distance apart and your back straight.
• Lengthen your spine by squeezing your glutes to tuck your tailbone towards the ground. At the same time, lift your chest and the crown of your head towards the ceiling. 
• Place your hands on your sacrum, facing your fingertips down to support your lower back. 
• Take a deep breath in and lift your chin back, looking up and back as you start to bend backward. 
• Make sure to breathe into your entire rib cage and maintain length in your spine to avoid putting pressure on your lower back. 
• Reach your hands behind you and place them on your heels. If you cannot reach your calves, put yoga blocks behind you and place your hands on them. 
• While bending backward, make sure to breathe deeply and engage your quads and core. Try to draw your shoulder blades together behind you, opening up your chest. Take three to 10 breaths in this position.
• To safely come out of this pose, engage your core and lift your hands off your heels or yoga blocks, and return to the starting position. Your head should be the last thing that returns to an upright position. 

Make Sure To Engage Your Muscles

In order to do this yoga pose correctly, you need to engage your muscles. If you don’t engage your hips and abs, you cannot properly support the vertebrae on your spine. That can put too much pressure on your lower back and increase the risk of injury. Always engage your abdominal and quadricep muscles during camel pose. If you feel like your back is taking too much weight, warm up your core and hips with moderate exercises first. 

Get Your Hips In The Right Position

Depending on how much flexibility and the natural position of your pelvis, your hips may fall too far backward or push too far forward during camel pose. If the muscles along the front of your body are too tight when you reach back to your heels, your hips will come back to compensate. If you over-bend your lower back, your hips may come forward. The ideal position for your hips is just above your knees. To ensure that your hips remain in that position, keep your knees hip-distance apart and engage your abs and quads.

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You don’t have to suffer in order to experience a great cardiovascular workout. Instead, improve muscle and cardiovascular strength while doing low-impact cardio workouts. Not only are they easier on the body, but they are also more accessible than box jumps and burpees. Make no mistake: low-impact does not mean low-intensity. Low-impact workouts can be just as effective as elevating your heart rate as a HIIT workout. 

A lot of people, especially those who are regularly active, use low-impact workouts to warm up. But if engaging in low-impact cardio exercise is how you get active, there is nothing wrong with that. In fact, you’ll be able to reap some impressive health benefits. Studies show that an increase in activity can help reduce the risk of heart disease, certain cancers, and type 2 diabetes. 

Another benefit of low-impact cardio is that you can reduce your risk of injury. High-impact moves, like running or jumping, means that your bones absorb a lot of force each time you land. With low-impact workouts, you ultimately reduce the amount of shock your joints take. Continue reading to learn about great low-impact maneuvers to incorporate into your workouts. 

Sumo Squat Touch-Down To Heel Raise

This exercise works to strengthen your adductor muscles, abductor muscles, hamstrings, glutes, and calves. Begin standing straight up with your feet a little wider than shoulder-width apart. Turn your toes out slightly and hang your arms straight down in front of you. Lift your chest, engage your core, and keep your back straight as you bend both knees, sending your butt back and down until your fingertips touch the floor. Press your feet firmly into the ground, engage your glutes, and drive back up, pressing up onto the balls of your feet once standing straight. Continue for 45 seconds. 

Repeater

Need help strengthening your hamstrings, quads, and glutes? The repeater exercise can help you achieve those goals. Begin standing up straight with your right foot in front of you, bending your knee slightly. Have your left foot back on a slight diagonal from the right foot. Lean your torso a little to the right, hinging forward at the hips to keep your back straight. Your core should be aligned over your right leg. Extend your arms overhead so that they are parallel to the ground. In a simultaneous effort, drive the left knee up and bring your hands down to touch it, engaging your core. Return your left foot back behind you and extend your arms overhead. Repeat for 20 seconds before switching sides.

Elevator Plank

This exercise works to improve shoulder, core, arm, and back strength. To do this exercise, start in a high plank position, stacking your shoulders over your wrists and legs extended behind you. Keep a straight line from your head to your feet. Tuck your pelvis in and engage your core as you lower your right elbow to the ground, followed by your left elbow to enter a forearm plank. Without rocking too much, place your right hand on the ground, followed by your left hand to press back into a high plank. Try to avoid dipping side to side by engaging your core. Repeat this motion for 45 seconds. 

Lateral Lunge To Reach

In addition to strengthening the abductor and adductor muscles, the hamstrings, and glutes, this movement may also increase flexibility. Stand up straight with your feet hip-distance apart. Keeping your back straight and chest lifted, step your right leg out to the side to come into a side lunge. Sit your butt back, keeping the left leg straight and bending your right knee so that your right thigh is parallel to the ground. Reach your left arm overhead to make one line from your left foot to your left fingertips. You should feel a stretch along your left side. Hold for a second and return to the starting position by engaging your right glute and quads. Repeat for 20 seconds and then switch sides. 

Front Kick To Touch Back

This is a great exercise that helps strengthen your glutes and hamstrings. Begin in a standing position with your feet hip-distance apart. Hold your fists by your cheekbones in a guard position, as if you are boxing. Kick your right leg forward, extending it straight out in front of you. Return your right leg to the starting position and then step your left foot back to enter a low lunge, touching the ground with your left hand. Continue alternating between these two movements for 20 seconds and then repeat on the other side. 

Russian Twist With Punch

A great movement to incorporate into your warm-up routine, Russian twist with a punch helps to strengthen your abs, obliques, arms, and shoulders. Sit on the ground with your knees bent, planting your feet flat on the ground. Lean back so that your torso is at a 45-degree angle to the ground. You should feel your abs engaged in this position. Lift your feet off the ground and, without moving your legs, rotate your torso to the right, punching across your body with your left hand. Return to center and then rotate to the left, punching across your body with your right hand. Continue alternative for 45 seconds.

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