More Good Form workouts

February 8, 2010

GOOD FORM

Ab crunches get on a roll

Here's a new way to spice up your basic abdominal crunches using a 36-inch round roller. This is a challenging exercise, so be patient if you find it difficult at first. And remember: It's important to keep your shoulders and hips level throughout the entire move.

February 1, 2010

GOOD FORM

A stretch to open up the hips and thighs

This is a great stretch for loosening up the outside of your hips and thighs. It you're not limber enough to hold your foot, you can hook a strap or a towel around it to help you reach it.

January 25, 2010

GOOD FORM

Using a chair can help abdominal crunches

Have you ever thought of using a folding chair when performing abdominal crunches? Try it. You'll find that it's a comfortable way to focus on contracting your abs without feeling pressure on your back.

January 18, 2010

GOOD FORM

Sitting into the back stretch

Here's a nice stretch for your middle and lower back that fits easily into your workday. Just move your chair away from the desk and give it a try whenever your back feels tight or stiff. This move is also a great way to release tension in your neck and shoulders.

January 11, 2010

GOOD FORM

A simple stretch loosens back, legs

Here is a very easy, yet amazing stretch that you can do anytime your back and legs feel tight. You'll need a sturdy chair or, if you're outside, you can use a park bench or even a small wall.

January 4, 2010

GOOD FORM

Good form: End your workout with a tension-releasing stretch

Conclude your workouts with this move. It helps release tension in your hips and stretches the backs of your legs. If you're not very limber, practice the easier version first, using a towel or stretch band to hook around your foot.

December 28, 2009

GOOD FORM

A long stretch to end your workout

This stretch is a relaxing way to end your workouts. It will keep your legs and back muscles limber and help reduce the stiffness and soreness that often follow a tough workout.

November 30, 2009

GOOD FORM

Lifts for a core balance

Develop your lower body as well as core strength with these challenging rear-leg balancing poses. You'll immediately feel the work in your legs, buttocks, back and abdominals. Begin with your hands resting on the seat of the chair for added stability. Once you find your balance and feel comfortable with this pose, try the more advanced move by extending your arms out in front of you, resting them on the top of the chair.

November 16, 2009

GOOD FORM

Dumbbells aid in tricep-toning

Adding core stability to this arm exercise will shape and tone the muscles in your midsection as well as the backs of your upper arms, called the triceps.

November 2, 2009

Strengthen the upper back

To strengthen the muscles in your upper back and rear delts (those muscles in the back of your shoulders), try this simple move. It's ideal after hours of sitting in front of a computer or driving. Pulling your elbows behind you engages your upper back, which helps relieve tension in your chest, neck and upper trapezius muscles.

November 9, 2009

GOOD FORM

A kettlebell can add intensity to a traditional squat

Kick up your squat workout with this kettlebell movement. It'll spice things up and add more intensity to a traditional squat.

October 12, 2009

GOOD FORM

Kettle bell twists for the core

A fun, new way to strengthen and stretch your core is to add a small kettle bell to your workout. This move is harder than it looks -- so don't be surprised if you can twist with only a small range of motion in the beginning. Your strength and flexibility will increase with practice.

September 21, 2009

GOOD FORM

Foam Roller Core Muscle Workout

Update this popular abdominal exercise by performing it on a foam roller. You'll train multiple core muscles at the same time with one simple move.

October 5, 2009

GOOD FORM

A stretch to keep your hips flexible

The more active we are, the tighter our hips tend to be. Perform this stretch on a regular basis and you'll keep those strong gluteal muscles flexible.

September 11, 2009

GOOD FORM

Move Makes Tighter Abdominal Muscles

Slim and tighten your abdominal muscles with this small yet super-effective exercise. Remember to perform these movements with slow, controlled effort. The longer you can hold the "lift," the more benefit you'll receive.

April 6, 2009

GOOD FORM

Stand and target triceps, rear delts

When you challenge your body with something new during each workout, your muscles have to struggle to adapt -- and you'll see results sooner. Here's a different way to target your triceps and rear delts from a standing position.

March 30, 2009

GOOD FORM

Push-up alternative works all angles

For on-the-go people who want an alternative to the traditional push-up, here's a quick and easy move to keep your upper body strong. You can work one side's tricep while targeting the other side's chest, back and shoulders.

March 23, 2009

GOOD FORM

Skater squats kick up cardio workout

Use the skater squat to kick your cardio activity up a notch. It's a challenging, intense and fun way to vary your workout and help you avoid boredom.

March 16, 2009

GOOD FORM

Torso, more so

This yoga pose extends and strengthens the muscles in the sides of your torso. It also helps to develop strength and flexibility in your thighs and hips. Remember to press down on the outer edges of your feet and to keep turning your chest up while holding this pose.

March 9, 2009

GOOD FORM

Balance exercise helps arms, abs, buttocks and thighs

This exercise combines movements to target your arm, abdominal, buttock and thigh muscles all at once. Don't be surprised if one leg is harder to balance on than the other -- we all have a more dominant side. That's why it's important to train them equally.

March 2, 2009

GOOD FORM

Yoga move: the side angle pose

Find a perfect balance of strength and flexibility with this classic yoga exercise called the side angle pose. For those new to yoga, here are two ways to perform the move, helping you get into the proper position and hold it longer.

February 23, 2009

GOOD FORM

Strengthen core, tighten abs with upper body twist

Your core is your center and is considered the powerhouse of the body. It consists of all your torso muscles from your upper back to your pelvis. To keep it strong, do this simple yet challenging exercise to tighten your abs and strengthen your back and hip muscles. Be sure you only twist from your waist up. Your lower body should remain stationary throughout the exercise.

February 16, 2009

GOOD FORM

Reverse curls that flex the thighs

Here's a helpful trick when performing reverse curls: Hug a pillow between your calves and hamstrings. This activates the backs of your thighs so you can't use the hip flexors (the opposing muscle group) to create momentum and pull your knees forward.

February 9, 2009

GOOD FORM

Limber up shoulders, back and abdominals

Simple exercises such as this one will help you become more limber, with a trimmer midsection. This move targets your shoulders, back and abdominals.

December 8, 2008

GOOD FORM

Loosen up your back, hamstrings

This asymmetrical forward bend will stretch each side of your back and your hamstrings (backs of your thighs) separately. You may find that one leg or one side of your back is tighter than the other. Spend extra time stretching the tighter side.

November 24, 2008

GOOD FORM

Leg lifts that boost overall strength

To increase your overall body strength, with special attention on your core, incorporate this straight-legged elbow plank into your daily workouts. You don't need any tools or equipment, so you can do it anytime, anywhere. Just remember to place your elbows directly below your shoulders when you start. This will help avoid undue tension in your neck.

November 10, 2008

GOOD FORM

Yoga pose helps runners stretch hip flexors while making legs stronger

Tight hip flexors can be a problem for people whose workout regimens include running or brisk walking; such repetitive forward motion can cause overuse injuries. Here's a yoga pose that can help. It will stretch the hip flexors of the back leg and strengthen the muscles in the front leg.

November 3, 2008

GOOD FORM

Bend and stretch -- your hips will thank you

This stretch, a crossed-leg sit with a block, targets the muscles around your hip joints, which get tight from everyday activities such as walking, stair-climbing or prolonged sitting. Remember to relax and breathe deeply while performing this move.

October 27, 2008

GOOD FORM

Strength training builds up arm, chest muscles

This is the beginning position for two similar exercises that will strengthen your bicep, shoulder and chest muscles using light dumbbells. If you are new to strength training, stick with the bent-arm version. As you get stronger, progress to the extended-arm version for a more intense workout.

October 20, 2008

GOOD FORM

Tense after a jog or bike ride? Loosen up those muscles

To counter the effects of cycling, hiking or jogging, perform this exercise to release tension that creeps into your hips, legs and lower back from repetitive movements. Tightness in your iliotibial band, which runs down the outer thigh, can cause knee pain, so do this move after every workout.

October 13, 2008

GOOD FORM

Leg stretch can build flexibility and strength

Here's a dynamic exercise to help you develop flexibility and strength without risking injury or building bulk. You'll increase your upper body strength while stretching the backs of your legs.

October 6, 2008

GOOD FORM

Cardio exercise that multi-tasks

A fun way to rev up your workout is to combine movements that raise your heart rate while working your legs and core. Try this move in a wide-open area.

September 29, 2008

GOOD FORM

Rotation will reduce stress on neck, shoulders

When performing upper body exercises, remember to play it safe with your shoulders by adding a simple rotation to front raises. This will reduce any undue stress on your neck and shoulders while still allowing you to reap all the benefits.

September 22, 2008

GOOD FORM

Balancing act builds strength, flexibility

If you're familiar with the classic yoga pose called "downward facing dog," try this variation for more of a challenge. It develops flexibility in your legs while strengthening your core and upper-body muscles.

September 15, 2008

GOOD FORM

Variation on dog yoga pose adds flexibility

This exercise takes a classic yoga pose to a new level. If you're already familiar with downward facing dog and flexible enough to do it correctly, then challenge your body with this variation.

September 8, 2008

GOOD FORM

Restore physical vitality with yoga's downward facing dog

Practicing yoga can help restore your physical vitality and emotional balance. The various postures are powerful tools to strengthen and stretch your entire body at any age and fitness level. Here is a simple way to do downward facing dog if your back and legs are tight.

September 1, 2008

GOOD FORM

Chair poses improve yoga techniques

If you're new to yoga, here's a way to modify the classic chair pose. Practice half-chair for a while before progressing to the more challenging full chair position. This gives you a chance to learn proper technique without developing bad habits.

August 25, 2008

GOOD FORM

Inversion exercise improves circulation, concentration skills

Inversions take weight away from the legs and improve circulation. If done on a regular basis, they will enhance your concentration skills by bringing more blood flow to the brain. Use this simple inversion move to become familiar with the correct positioning.

August 18, 2008

GOOD FORM

Strength-training exercise for chest, shoulders, biceps

This strength-training exercise can be used to challenge your chest, shoulders and biceps at the same time. All you'll need is a set of light dumbbells (3 to 5 pounds each). Remember to stand tall with your abdominals pulled in to support your lower back throughout the move.

August 11, 2008

GOOD FORM

Stretch loosens up spine and hips

Use this stretch to release your back and hips if you've been seated for a long period of time or after brisk walking, hiking or biking. You'll stand taller and feel more energized once your spine and hips have been loosened up.

August 4, 2008

GOOD FORM

Abdominal exercise is a twist on the old sit-up routine

Performing this abdominal exercise correctly is important so you don't strain your neck or compress your spine. In the beginning, break it down into two separate actions so you can focus on form and technique.

July 28, 2008

GOOD FORM

With a little resistance, a leg workout gets a lot more intense

With the addition of light resistance, you'll make this classic exercise more intense, allowing you to perform fewer reps. You'll feel the work in your buttocks and hamstrings right away, but remember to fully stretch your leg and pause for a moment at full extension.

July 21, 2008

GOOD FORM

Thigh-muscle stretch works best if body stays in alignment

It's very easy to cheat when performing some of the more popular stretches. But without proper form, we can end up wasting our time or worse -- creating undue stress on our joints. When done correctly, this is an excellent way to stretch the muscles in the front of the thigh.

July 14, 2008

GOOD FORM

Ease lower back pain with at-your-desk stretch

For most people, lower back pain is a cumulative process, creeping up on us through poor posture and bad habits when lifting and bending. Here is an easy exercise you can do throughout the day to help strengthen your back muscles while sitting for long periods of time.

July 7, 2008

GOOD FORM

Use yoga block for extra-strength push-ups

Even everyday activities require upper body strength, especially in the biceps (which help bend the arms), the triceps (which straighten the arms) and the deltoids (which lift the arms). The traditional push-up is an excellent way to strengthen all these muscles at once. And for an extra challenge, try doing it with a yoga block.

June 30, 2008

GOOD FORM

Yoga pigeon pose stretches hip muscles after workout

If you perform regular squats and lunges in your workouts, be sure to include a hip stretch at the end of your routines. This popular yoga position, the pigeon pose, will help loosen your hips and keep your buttock muscles flexible. If you're very tight in your hips, use a yoga block to support your weight; it will make holding the stretch more comfortable.

June 23, 2008

GOOD FORM

Rejuvenate muscles with yoga's downward facing dog pose

This classic yoga pose, downward facing dog, increases the blood supply to the brain and stretches the muscles in the legs, torso and arms. If the backs of your legs are tight, bend your knees so you can lift your hips and lengthen your spine.

June 16, 2008

GOOD FORM

Torso stretch at your desk can ease stiff back

When work has you glued to your desk and you feel your back stiffening up, try this simple torso stretch for a few minutes. It helps loosen those tight areas and counters the effects of prolonged sitting.

May 26, 2008

GOOD FORM

Leg, back and hip muscles flex with one stretch exercise move

An important component of fitness is flexibility, especially for your leg, back and hip muscles. Here's a stretch that targets all three areas in one simple move.

May 19, 2008

GOOD FORM

Exercises for flexibility will help protect your knees

Most of us know that a good way to protect our knees is to strengthen the muscle above the knees with simple quad exercises. But, for added support, it's also important to keep your hips and hamstrings flexible. Here's a side-lying stretch that targets your hips and hamstrings.

May 12, 2008

GOOD FORM

Side-angle yoga postures boost strength and stability

Much of yoga is about practicing proper alignment and focus, so be precise when performing yoga postures. You should strive to feel centered while developing strength and stability in each pose. Here are two variations of a simple yoga move called the side angle. Stick with the first variation until you feel comfortable, then progress to the second.

May 5, 2008

GOOD FORM

Yoga pose stretches leg, back muscles

Perform this yoga pose to help your body find a balance between effort and ease. It will strengthen your lower body and provide a deep stretch in your back muscles. Move into it slowly to allow time for you to find your center and feel a sense of strength and stability while holding the posture.

April 28, 2008

GOOD FORM

Make workouts a challenge

Get more out of your workouts, whether at home or at the gym, by practicing moves that challenge you. For example, if you're familiar with this basic yoga posture, called triangle pose, kick it up a notch and progress to the more advanced version. Doing so will boost your strength and flexibility while improving your focus and balance.

April 21, 2008

GOOD FORM

'Tabletop' exercise strengthens abs, shoulders, arms and legs

Here's a dynamic way to strengthen your abs, shoulders, arms and legs. The most important part of this move is to contract your abs fully before you start to lower your hips. Move slowly and think of using your abs to "scoop out" (make concave) the front of your torso.

April 14, 2008

GOOD FORM

A yoga stretch for better posture

Many yoga poses help improve posture if practiced on a regular basis. This move stretches the muscles in the front of the body, which usually are tighter than the muscles in the back of the body. An imbalance in muscular flexibility may contribute to hunched backs and slouched shoulders. If you're not familiar with this exercise, stick with the bent-leg variation to give your body time to adjust safely.

April 7, 2008

GOOD FORM

Exercise one side, then the other

Most of us are stronger on one side of our bodies than on the other, so it's a good idea to train one side of the body at a time to correct any muscle imbalances. In this exercise, you'll move one arm at a time and use a staggered leg stance to direct more of the work into the forward leg.

March 31, 2008

GOOD FORM

Kick-start the day with a standing stretch

To improve your posture and keep your body feeling balanced and limber, start each day with this simple standing stretch. Make sure that you keep your arms framing your face (they should not come across your face) and don't bend too far too soon. You should be able to breathe freely while stretching to each side. If you find yourself holding your breath, lift up a little to the point your breathing can be full and smooth.

March 24, 2008

GOOD FORM

An exercise that'll work several muscle groups

Spice up your weight-training routine by working various muscle groups with a single exercise, like this one. Just remember to move slowly so that you don't rely on momentum to move your arms through the full range of motion.

March 17, 2008

GOOD FORM

Firm up the back of the thigh for a stronger leg

The fronts of our thighs are often stronger than the backs because the fronts get used more often in everyday activities. To balance your leg strength, add this move to your workouts. You can wear ankle weights for more of a challenge.

March 3, 2008

GOOD FORM

Balance to find center of gravity

Balancing on one leg helps us to find our center of gravity and develops our focus and concentration. Here are two stages of a balancing exercise that you can try at home. Other benefits of this pose include strengthening our core and leg muscles, which will improve the way we walk and stand.

February 18, 2008

GOOD FORM

Two-in-one exercise: tighten and tone

Get double the payoff by combining two exercises into one super-effective move -- tightening your buttocks and thighs while strengthening your core muscles. You'll save time and make your workouts more challenging and fun.

February 4, 2008

GOOD FORM

Stretching to release tension and tightness

Here are two variations of torso stretches to relieve tension and tightness in your back, waist and hip muscles. Practice the first version of this stretch on a regular basis and then once you see progress, try the advanced version. Consistency and patience will bring you further along than forceful or aggressive effort. (Our bodies need time to adjust to new positions, so don't get frustrated and quit.) Each time you do the stretch, focus on feeling a deep release between each of your ribs and along the sides of your body.

January 28, 2008

GOOD FORM

Change is good for strength training

In strength training, making a slight change in your position can often make a difference. Doing the same exercises the same way puts muscles on "autopilot." Changing hand position in bent-over rows focuses more on the biceps and mid-back.

January 21, 2008

GOOD FORM

Leg lift concentrates energy in mind, core

Here is a challenging leg-balancing move to help you develop concentration, strength and balance. You'll need to focus on core muscles so you'll feel confident in the pose. Lift your torso away from the floor as you root your standing leg.

December 31, 2007

GOOD FORM

Low-back pain? Tune up supporting muscles

If you suffer from low-back pain, the most important thing you can do is consistently perform a safe and effective exercise to strengthen the muscles supporting that area.

December 17, 2007

GOOD FORM

Crunches to help obliques

Practice straight-leg crunches when you want an extra challenge to your obliques, the abdominal muscles at the sides of your waist. With this move, you'll have to work a little harder than usual to keep your hips completely still as you rotate only your upper body.

November 12, 2007

GOOD FORM

Set your focus on building strength

To see some improvement in your strength-training workouts, concentrate on the specific muscles when training them. This will recruit more muscle activity than thinking about other things when you are working out. For example, in this exercise, focus on using the muscles in your shoulder to raise your arms.

June 4, 2007

GOOD FORM

Karen Voight: If you know how to sit, just hold it right there

Just sitting upright properly can be challenging if you try to hold the position for a period of time. It requires both strength and flexibility in the muscles of your legs and back. Think of forming a 90-degree angle with your body with a hinge at your hips.

May 21, 2007

GOOD FORM

Karen Voight: Be patient, persistent with twist

It's easy to get discouraged when practicing twists because your progress may be slow. But be patient and persistent because — even though you may get only a small range of motion — consistently performing twists will stretch important muscles that run along the spine and help stretch your side abdominal muscles.