Exercises

The Best Chest Exercises for Men in 2020

As the years pass, most of us have likely resigned ourselves to the fact that we don’t (or won’t) have the physique that we once did. Whether we were athletes in our youth or just benefited from a higher metabolism, no guy wants to stand in front of the mirror and see man boobs, or “moobs” for short. Lowered hormone levels, hours relegated to a desk, and of course globally forced gym closures can often contribute to declining musculature. 

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In addition to a strong abdominal physique, a well sculpted chest can often improve overall health and the ability to perform even daily tasks with greater ease. The pectoralis major, or more commonly referred to as just pecs, makes up the largest portion of the chest muscles. There’s not a guy among us that hasn’t imagined himself running down the beach in slow motion like a scene out of

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Core exercises for strong lower abdominal muscles

If you’re a regular gym-goer, you probably won’t be a stranger to abdominal exercises, which for many will be incorporated into core workouts. Exercising and strengthening your core, which is made up of your lower back muscles, obliques, and, of course, abdominal muscles, has a whole host of benefits for your fitness levels, strength, and posture. 

But it can often feel particularly difficult to target and strengthen the lower abdominals, and seem as though no matter how many crunches and medicine ball slams you do, you aren’t making the progress you want in this particular area. So what should you do if you want to focus specifically on your lower abs? 

Well, if you want to strengthen your lower abs and achieve the well-rounded development of your core, it’s important to incorporate some movements into your workout that start from the lower part of the abdominal muscles. Emma Obayuvana and

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The 15 Best Core Exercises for Building Strength, Stability and a Mean Six-Pack

Gallery: The best exercises if you just started working out (Espresso)



a person sitting on a table: A top PT gives his opinion on the best core exercises for building strength and stability, as well as explaining the benefits of training your core muscles


© skynesher
A top PT gives his opinion on the best core exercises for building strength and stability, as well as explaining the benefits of training your core muscles

Deadlifts hit a plateau? Shoulders hunching forward as you run? Or maybe you’ve just found yourself slumped over your desk one too many times. Whatever your reasons for wanting to improve your core strength, our guide to the best core exercises will help you build strength, stability and six-pack muscles.

Not that this is all about muscle.

From the minute you rise out of bed to the minute you sleep at night there isn’t a moment where you’re not using your core. That’s why we’ve enlisted the help of Marvin Burton, head of fitness at Anytime Fitness UK, to get your core ready for action, whether you need it to

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12 Best Equipment-Free Strength Exercises for Older Adults

Strength training isn’t just for bodybuilders and marathoners. It’s for anyone who wants to feel healthier, more energetic and, yes, younger. You don’t even need a gym or special exercise equipment to begin building muscle and increasing your strength.

“Body-weight exercises are a form of strength training and are the best exercises to start with to ensure proper form and safety,” says Annora Brennan, a Los Angeles-based gerontologist and fitness professional who specializes in fitness for older adults.

“Strength is the fountain of youth,” says Gavin McHale, a kinesiologist based in Winnipeg, Manitoba, and a certified exercise physiologist who works primarily with older adults. “Benefits of resistance training, and subsequent strength gains, in older adults include better control of symptoms of chronic disease, pain and depression, as well as prevention of falls, maintaining existing muscle mass, improving posture and stability, increasing bone density and remaining functional.”

As we age, we

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Some Gym Exercises To Do At Home

Exercising at home is the only way to stay fit, healthy and happy during this COVID-19 pandemic.



a group of people in a room: COVID-19 Fitness: Some Gym Exercises To Do At Home


© Provided by News18
COVID-19 Fitness: Some Gym Exercises To Do At Home

As people are not able to hit the gym and aerobic centres, getting extra pounds or mental stress are rising on a rapid scale. However, may fitness apps are helping people to work out in their living space with cardio and aerobic exercises.

Some of the basic gym exercises you can use without the equipment are:

Skipping Grab a rope at both ends and start skipping for at least 10 minutes. Hold at the ends of the rope and use your wrists to flick it around your body, then jump to clear the rope as it hits the ground. Continue till your body is drenched with sweat and increase the speed rapidly to make it intense.

Burpees Jump up at

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8 Full-Body, No-Equipment Exercises For Weight Loss

We get it: when it comes to weight loss, it feels tough to even get started if you don’t have access to a gym, home workout equipment, or even a set of dumbbells. Of course, as you probably know by this point, weight loss has a lot to do with your life outside of exercise, too; aspects like sleep and nutrition play key roles in getting after this goal. No matter how hard you work out, it’s important to eat nutritious foods, like vegetables and protein-rich items, to see results. Exercise is only part of the equation.

If you’re looking to lose weight without equipment, full-body and compound exercises are a great choice, said ACE-certified trainer Jennifer Nagel. “They use multiple muscle groups at once. With more muscle engagement comes more calorie burn,” she explained, because you use more energy when you’re working more muscles. “Also, the more lean muscle

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The 16 Best Core, Ab And Six-Pack Exercises 2020

Drake. Ronaldo. Tyler The Creator. That one Jonas Brother. And just about every guy to ever feature on Love Island. What do they all have in common? The answer, of course, is abs you could grate a block of cheddar on, then throw that cheddar away, because you don’t get the abs of a Greek statue by indulging in pizza toppings, dammit.

No, when it comes to a toned midriff, you need core commitment. It isn’t all for aesthetics, either. Spend some time on your torso strength and you’ll see your fitness exploits improve too.

It’s easy to think of the core as just the ‘six-pack’ muscles, but personal trainer Rachel Lines explains it’s actually a barrel shape, with a front, back, sides, top and bottom, all of which need equal attention to help us maintain good physical form day to day.

“Strengthening the core will not only help

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5 Exercises To Improve Your Karate Stances

Martial arts teachers often do the same comparison to explain why you need good karate stances. Your stance is like the foundation of your house. If you build it on a bad foundation and it falls, no matter how good your house is, the foundation is going to destroy everything. Your stances are the same for karate. No matter how good you are, if you don’t have good karate stances, you will fall.

We will take our time to look at some karate stances and how we can improve ourselves. Before anything, let’s take some time to understand why everybody needs to do it. What is the goal behind improving your karate stances? The truth is the goal is indirectly to increase your striking power. Having a good stance will give you a better stability and your balance is crucial for your striking power.

The reason can be explained by … Read More

Shaolin Kung Fu Secret Fighting Exercises: Windlass or Bucket-Lifting Arts

The 72 Consummate and Secret Arts of the Shaolin Temple are a collection of inter-related fighting exercises which fall into a number of key categories. The example which follows, ‘Windlass Arts’, is a Hard, External Power-Training Exercise. Details of training intensity and duration are accompanied by description of the simple, basic, yet very effective, traditional training aids required to develop these key skills.

Shaolin Temple Secret Arts are also known as ‘Kungs” or ‘Fighting Exercises’ these involve extreme training but can produce astonishing results. ‘Windlass Arts’, which develops arm, hand and finger strength, is described as an example. There are actually quite a few more than 72 Shaolin Temple Secret Arts. Various authorities have produced different lists, equally authentic, although these have overlapping, common content. Yang/Yin, Gang/Rou and Internal/External are descriptors used to Classify these Fighting Exercises or ‘Kungs’.

‘Kungs’ mostly involve either Soft ‘Yin Rou Energy’ Training, (mainly Internal) … Read More

5 Exercises to Keep You Strong in The Judo Off Season

The Christmas and New Year period is always pretty busy and it is important keep up your strength and fitness or else your first training session back is going to hurt. Recently I spent 4 weeks over in Nepal and as soon as I got home on Christmas Eve I was thrown into the madness of visiting family, friends and grabbing some last minutes gifts – all that while suffering from food poisoning.

A few days after getting home I had a quick 2 hours spare so I rushed to the gym and performed a basic strength program that I usually do over holidays or if my training has been inconsistent like it has been for the last two months.

My training session included 5 of the best exercises I think you can do that will strengthen your physically and in doing so will greatly benefit your Judo game.

Why … Read More