Cardio has dominated women’s workout routines for decades. For far too long, we’ve been so focused on aerobics classes and treadmill marathons that many of us have neglected another critical part of exercise: strength training. Heads up, ladies: Strong is the new sexy. That goes for everyone, from competitive bodybuilders and athletes to fitness newbies. Not only are powerful, toned muscles attractive, but getting them through strength training provides some serious benefits for both mind and body. If you’re worried about getting too bulky, don’t be. Just because you lift some weights doesn’t mean you’ll leave the gym looking like Arnold Schwarzenegger—unless you want to, in which case, kudos to you! “If you start strength training, you will build muscle, you will get toned, but you can’t get bulky unless you’re spending hours and hours at the gym specifically training for that,” explains Mara Marek, a certified trainer atNew York Health & Racquet Club who specializes in endurance and strength training. Are you ready to start lifting your way to improved health and self-confidence? We sat down with Marek to put together a handy guide to strength training, chock full of expert advice about getting started, mistakes to avoid, and exercises you can do right at home.
So…what is strength training?
Strength training—that’s the workout where you throw a bunch of heavy weights on a barbell, death grip it with two hands, start to lift, and hope for the best, right? Well, not exactly. As Marek explains, “Strength training is any sort of exercise that encourages contraction of your muscles with a little resistance. It can include dumbbells, resistance bands, or anything that works your muscular system, including your body weight.” Strength training complements other types of exercise, such as aerobics, by keeping your body strong and healthy. But instead of focusing on keeping your heart rate up, strength training is about challenging your muscles and sculpting your physique. Many women resist picking up a dumbbell out of fear their muscles will get too large. While big biceps aren’t a bad thing, you won’t get them with a regular strength training program. Instead, you can expect to feel stronger, have more defined muscles, and enhance your overall body composition. Plus, you’ll reap other less visible (but no less valuable) health benefits.
Why Women Should Strength Train
Only about18 percent of women say they meet the Centers for Disease Control and Prevention’s recommendation of 2.5 hours of aerobic exercise and two strength training sessions each week. But why exactly should women incorporate strength training exercises into their workout routines? Obviously, the main physical benefit of strength training is its effect on your muscle mass. Thenatural aging process depletes our muscle mass over time. Strength training can help preserve it, keeping you fit and active for life. Forcing your bones to bear weight alsohelps them stay healthy and ward off osteoporosis—a common problem in aging women. If weight loss is one of your fitness goals, know that strength training can also help you see a healthier number on the scale. “While aerobics burns calories while you’re doing it, strength training helps you burn calories over time by increasing your metabolic rate,” explains Marek. When it comes to investing in your mental health, lifting weights might also boost your mood. A study published in June 2018 reported thatresistance training was associated “with a significant reduction in depressive symptoms.” And like all exercises, strength training gives you a boost of endorphins that can make you feel great. “Women put themselves through a lot, from stress and lack of sleep. Strength training can help counteract that,” says Marek. “It will help you tackle each and every day so much better.”
Getting Started With Strength Training
There’s a learning curve for every type of exercise, and strength training is no different. You’ll need to start by getting familiar with the equipment in the weight room at your gym (a personal trainer can help!) or by picking up some at-home gear. “I recommend picking up some adjustable weight dumbbells, resistance bands (light, medium, and heavy), and a foam roller, which can be a great thing for helping your muscles recover,” says Marek. There are two schools of thought when it comes to strength training: one that prioritizes focusing on a different body part each day (you’ve probably heard people say “Today’s leg day!” as they head to the gym) and another that opts to condition the whole body every time, which Marek recommends starting out with. So how often should you plan to pick up the weights? “It depends on how often you’re committing yourself to a workout plan,” explains Marek. “In order to stay motivated, I suggest doing a full-body program two or three times per week to get started, and progress from there so you’re not overly sore or tired.” Don’t go for the heaviest weight or toughest resistance band when you’re starting out, though—you’ll just end up hurting yourself. You can start by using just your bodyweight, and slowly incorporate light-to-medium weight dumbbells and moderate resistance bands. As you build strength over a couple of months and the equipment you used early on starts to feel easy, kick it up a notch. Remember—strength training is a marathon, not a sprint. “Always focus on progressing and challenging your body. You can add an extra pound each week until it starts to feel difficult again,” says Marek. “Your body gets used to stuff over time, and then those exercises are less effective.”
Strength training is all about form.
Without proper form, the effort you’re putting into strength training could be going to waste—and you’ll be risking injury every time you lift. “I like to work on core engagement to start,” says Marek. “That will help you stay stable and protected.” When you move into the strength training exercises, practice standing up straight (core muscles help with this!) with your shoulders, hips, and feet in one long line. Your eyes should be focused on the horizon—looking down could strain your shoulders—and your knees should be in line with your ankle and second toe. Many people make the mistake of turning their feet in or out and bending their knees too far, which puts strain on the joints. The right form will change slightly for each strength training exercise. It’s worth brushing up on exactly how to position your body by watching some YouTube videos or even working with a personal trainer. Form isn’t just about what you do with your body, though—it can lead to making healthy lifestyle choices as well. “Get enough rest and eat a healthy diet. If you’re approaching strength training correctly, you should start to see results in three to four weeks, especially in your abs,” says Marek.
At-Home Strength Training Exercises for Beginners
Ready to give strength training a try? Here are four trainer-approved moves that will start to challenge your muscles. (And you can do them right at home!)
Leg Lunge
Stand up straight with your arms at your sides, a dumbbell in each hand, and your palms facing in toward your legs. Step forward with your left leg and bend your knee so that your thigh is as close to parallel with the ground as possible and your back knee is slightly bent. Return to the starting position and repeat on the other leg for a total of 5 to 10 reps on each side. Do this exercise for 3 to 4 sets.
Lateral Lunge
Start in the same position as you did for the leg lunge. Lift your left leg and take a step to your left, pushing your hips back and gently bringing the weights downward in front of your body. Bend your left knee until your thigh is parallel with the ground. Return to the starting position, then repeat on the opposite leg, performing the motion 5 to 10 times each side. You could strap a resistance band around your ankles to make the move harder. Do this exercise for 3 to 4 sets.
Shoulder Press
Stand on your knees, keeping them roughly hip-width apart with your back straight. Grab a dumbbell in each hand, then create a goalpost with your arms. Your elbows will be bent 90 degrees and your wrists and palms will face forward. Bring your arms straight overhead until they’re extended and your dumbbells are close together. Pause, then bring your arms back to your goalpost position. Repeat 10 to 12 times. Do this exercise for 2 to 3 sets.
Renegade Row
Start in a push-up position, but instead of having your hands on the ground, place two dumbbells on the floor in line with your shoulders and grip them with your hands. Lower yourself down to perform a push-up, taking care to keep your back straight. When you come back up, lift the left weight up about halfway toward your body and bend your elbow at 45 degrees so your upper arm is in line with your back. Bring the weight back to the ground. Do the same with your right arm, then repeat the entire exercise 8 to 10 times. Do this exercise for 2 to 3 sets. As you get more comfortable with strength training, you can increase the challenge by using heavier weights and adding reps to each exercise.
Give your body time to recover.
Recovery is so important if you want to build strong healthy muscles, maintain endurance, and feel your best. It should be as much a priority as lifting when you’re working on strength training. At least two days each week should be reserved for active rest. But don’t expect to sprawl out on the couch all day when recovering, says Marek. “You’ll get really stiff if you stop moving. Stay active by doing housework, playing with your dog, and keeping things fun. Don’t forget to [linkbuilder id=”6504″ text=”stay hydrated”],” she says. You might also experience delayed-onset muscle soreness (DOMS) when you start strength training. If your muscles are feeling sore on recovery days, give them a little extra TLC in the form of foam rolling, ice packs, and warm baths. Strength training can be demanding on your body when you’re starting out, but stick with it. Lifting the weights gets easier over time, and the payoff is huge for your health.
If you haven’t jumped rope since grade school, you’re missing out. “I picked up a jump rope for the first time at the age of 42, and that was six years ago,” says Janine Delaney, former ballerina and self-described jump-rope queen. “I’m not a fan of running, and I promised myself that I would never force myself to do any exercise I didn’t enjoy,” she says. “I saw a wrestler at my gym skipping rope, and he just looked so cool.” Delaney says that she was initially embarrassed by her limited rope-skipping skills. That quickly changed. “I started practicing in the exercise room of my gym where no one could see me,” she tells HealthyWay. “Eventually, when I could skip a few minutes consecutively, I was brave enough to venture downstairs. Pretty soon I started getting carried away and trying out all new sorts of new tricks. It was fun, and my energy was through the roof.” Over the past several years, Delaney has developed a sizable social media presence, with over 989,000 followers on Instagram alone. She doesn’t just jump rope—she also uses resistance training and weights to meet her fitness goals—but she says that she relies on her rope for her warm-ups and cardio. “Jump-rope workouts tend to be very underrated,” says Tyler Spraul, certified strength and conditioning specialist and head trainer at Exercise.com. “Maybe it’s because it’s easy to see the jump rope as more of a kids’ toy than serious training equipment, but I don’t see a lot of people using them.” But really, this kids’ toy can be a fun, effective, and inexpensive workout tool for adults. Here’s a crash course in this oft-overlooked fitness technique.
Scientific Reasons to Skip: Why You Want to Start a Jump-Rope Workout
We get it; if you’re going to add a new type of exercise to your workout regimen, you need some solid scientific reasons to make the change. Fortunately, science has you covered:
It’s great cardio. A 2017 study found that vigorous jump roping had advantages over stationary bike exercise (although we should note that the experiment group listened to uptempo dance music while working out—you’re certainly free to do the same).
It’s good for your bones. Jumping rope is an impact exercise, and a 2006 study found that it improves bone mineral density in women. That’s huge, since even minor differences in bone density can greatly affect your chances of a serious injury.
It’s practical. A high-quality jump rope also offers practical advantages over elliptical machines, stationary bikes, and other cardio tools. “Jump ropes are excellent tools for conditioning, and they are easy to take anywhere—even on road trips,” Spraul says. “You can adjust the difficulty [or] pace for all levels of experience, and even a beginner can usually pick up the technique and get in a good rhythm after just a few minutes. You can get a great workout in without needing much space at all, and it’s relatively low-impact, so you can use it as a warm-up and/or cool-down as well.”
We’ve got one other reason to start a jump-rope workout: It looks awesome. Pick up a few advanced techniques, and you’ll look like you’ve been doing this for years. Before you get there, though, you actually have to start.
How to Skip Rope: What the Experts Say About Starting a Rope-Skipping Routine
One of the great things about rope jumping is its simplicity. Pick up your rope, start jumping, and you probably won’t make any serious mistakes. With that said, we’ve got a few tips for getting the most out of your first jump-rope workout.
Warm up.
If you’re already exercising regularly, the easiest way to incorporate a jump rope is to start developing your stamina during your warm-up. “Jumping rope is the best way to warm up for any workout session,” Delaney says. “Start slow with 30-second reps and a 30-second rest in between. Once you can do this for a week or two, increase your jumping to one-minute sets, then five, and eventually try for 15 to 20 per workout. Yes, it’s achievable!” We’d like to emphasize the “start slow” thing. To research this article, we started a jump-rope routine, and we overdid it the first day; while we didn’t sustain any real injuries, our calves were incredibly sore after our first 15-minute session.
Stay safe.
“Jump only a couple of inches off the ground,” Delaney suggests. “Higher is not better. It will fatigue you faster and does not add value.”
Don’t try to do too much too quickly.
“When you’re first starting out, don’t get caught up trying to do all the fancy double-unders and criss-crosses,” Spraul says. “Keep it simple, and try to add a small hop between rope passes so that you’re not jumping only when the rope is coming through. This will make it easier to get into a rhythm and build your streak of consecutive successful swings.”
Gradually add complexity.
When you’re starting out, focus on simply keeping the rope moving. To keep a steady rhythm, you can try working out to music. Over time, you can start adding in trick jumps and gradually increasing the length of your jump-rope intervals.
“You can adjust the times as needed to train for different goals,” Spraul says. “If you want to slowly ramp things down after a high-intensity workout, you can add a few minutes of jump rope in at the end as well. Just a few minutes at a slower pace can be a great way to allow your system to transition back to its resting state.”
Jump-Rope Workout Challenge: Stepping Up Your Cardio
While jumping rope is a good workout on its own, you’ll maximize your benefits by pulling in other exercises. If you’re ready for a serious challenge, we’ve got you covered.
“I incorporate what I call ‘dynamic cardio days’ into my weekly workouts,” Delaney says. “These are cardio days that get my heart pumping. They’re fun, and I design them to incorporate multiple combinations of exercises, including jump rope.”
Here’s Delaney’s recommendation for calorie-busting cardio:
Start with one minute of jumping rope. Keep the pace moderate at first. You can throw in a few double-unders if you’ve got enough experience, but a steady pace is key.
Continue with one minute of burpees. This will likely feel like the hardest part of the circuit. Focus on keeping your form perfect, and remember to breathe.
Keep the circuit going with one minute of bear crawls and crab walks. If you have no idea what those exercises are, we’ve linked demonstration videos for each. Again, form is crucial.
Rest, then restart the circuit. Shoot for three to four repetitions, and be ready for total exhaustion.
Don’t forget the cool-down; it’s certainly one of the most important parts of your workout. “Take advantage of the blood flow you achieve throughout your body when jumping, then finish off with some stretches,” Delaney says. “You will feel like a million dollars when you’re done.”
You can get a simple jump rope for under $7, and if you’re just starting out, it’ll work just fine. We evaluated a few different ropes and found that most inexpensive ropes were made of PVC, cloth, or plastic beads that resemble uncooked macaroni noodles (you’ll likely remember those plastic-bead jump ropes from gym class in grade school). Of those, we had the most trouble with the PVC ropes, which tend to arrive with twists and bends in the line. With that said, those imperfections usually work themselves out of the jump rope over time, but they’re a bit of a bummer if you’re just starting out. If you’re willing to spend $20 or more, you can find a speed rope made from a high-quality, thin plastic or metal. The thinness allows the rope to move more quickly, so if you’re looking to eventually incorporate advanced techniques like double-unders, they’re a good choice. Just be careful—if you accidentally hit your thighs or ankles, you’ll feel it. Experienced jumpers can look for features like swivel-bearing handles, which further improve speed and reliability. Since jump ropes are relatively inexpensive, we’d recommend picking up a few different options to see which you prefer. Remember, if you’re not enjoying your workout, you probably won’t stick with it. Get a decent jump rope and a basic training plan, and you’ll be skipping with the best of them in no time.
Dry needling: In a sense, the name says it all. Practitioners put dry needles—without medications or other additives—into their patients’ skin, targeting “trigger points” that are said to relieve pain and tension. If that sounds a whole lot like acupuncture, you’re not entirely wrong. Although both techniques use needles, acupuncture is based on traditional Chinese medicine (TCM), while dry needling is based in Western medicine. Dry needling is also closely related to myofascial release massage.
We decided to look into the science behind the practice of dry needling. If you’re thinking about trying a dry needle treatment, here’s what you need to know.
Dry Needling vs. Acupuncture: Is there really any difference?
On paper, dry needling and acupuncture look similar: An acupuncturist or physical therapist sticks needles in your body, removes them, and you (hopefully) walk away feeling better. “Dry needling needles are the same as acupuncture needles,” says personal trainer Lauren Lobert, doctor of physical therapy and owner of APEX Physical Therapy. “They are very, very thin and flexible needles of different lengths, depending on the area [of the] needling and patient’s size.” Lobert has been dry needling for about 18 months. For the most part, she says that her patients report positive experiences. “I have heard a lot of different responses,” she says. “Most people say the majority of the needles don’t feel like anything! But, just like with a massage, if you are hitting areas that are tighter or more tender, then it will be more sore. Sometimes it is described as a pressure or feeling of fullness. Sometimes it just hurts. But, it’s typically just for a second and then it goes away.” The basic idea behind dry needling is that the human body has a number of “trigger points,” spots with sensitive, knotted tissues that cause pain. By needling those areas, practitioners believe that they can relieve the myofascia—the dense tissue that covers the muscles—providing quick pain relief. “Chinese medicine is both an art and science and there are over 361 points on the body, and rarely is there any side effect [with acupuncture] except a small bruise,” claims board-certified acupuncturist Elizabeth Trattner. “Needling techniques are different all over the body, especially the trunk, as needling the chest can cause a collapsed lung. This is never done in TCM, and it is the first thing we learn in our four-year journey to become a licensed doctor of TCM.” That sounded pretty dramatic to us, so we researched it. According to a piece published in Acupuncture in Medicine, “pneumothorax complications” are rare but can occur in both dry needling and acupuncture. In any case, Trattner says that the national acupuncture community is “outraged” by the current dry needling trend. “We have an obligation to educate the public that dry needling and acupuncture are two different things,” Trattner says. “One is legal, one is not. One is safe, the other, not.” Dry needling is legal in many states, though, according to the American Physical Therapy Association, although the organization notes that the legality of the practice “continues to be a question posed to state regulatory boards, legislatures, and agencies.” Trattner does raise an interesting point, however: Given that any type of therapy carries potential risks, are there enough benefits to justify dry needling treatments?
The Scientific Evidence for Dry Needling
There’s some evidence that both dry needling and acupuncture can provide benefits for certain chronic pain conditions according to the National Center for Complementary and Integrative Health. With that said, there’s not necessarily evidence that either technique works better than a placebo. One systematic review from 2001 found that “when treating myofascial trigger point pain with trigger point injection, the nature of the injected substance makes no difference to the outcome, and … wet needling is not therapeutically superior to dry needling.” That sounds like a big win for dry needling practitioners. However, the same review “did not find any rigorous evidence that needling therapies have an effect beyond placebo in myofascial trigger point pain.” There’s plenty of anecdotal evidence for dry needling—a quick Google search turns up hundreds of positive stories—but not much scientific evidence apart from a few limited studies. That could change over time, but some clinical physicians are skeptical. “The only patients I’d recommend dry needling to are those susceptible to the placebo effect, because the idea that it does anything important is, as best I can tell from the literature, [untrue],” says Stuart Spitalnic, MD, clinical assistant professor of emergency medicine at Brown University. We asked him whether he could think of any situation in which he’d recommend dry needling, even as a placebo. “I would never recommend dry needling, nor [anything else on] a growing list of nonsense therapy that people continue to do—acupuncture, chiropractic, homeopathy, most herbals. Maybe chiropractic for low back pain only, though I believe you would be better off with a good massage,” he tells HealthyWay in an email. “Now, when faced with a patient that is already participating in one of these therapies and believes they are receiving benefits from them, so long as it is not clearly dangerous, it is likely best for a clinician to either say nothing or be muted in their objections, unless specifically asked to pass judgement on a therapy. Then it would be wrong to lie.” Spitalnic notes that the people who offer dry needling therapy often have good intentions. “To be fair, most practitioners are not dishonest; they are true believers, well armed with anecdotes of those who have been helped by either the placebo effect or coincident with the start of therapy,” he writes. “[That’s] similar to the parent who believes their child’s cold was cured by antibiotics because, by the time they got around to seeing the doctor and getting the prescription, the kid was on the verge of improvement anyway.” In his position, Spitalnic frequently analyzes scientific studies, and his position is clear: Without credible research, there’s no reason to start sticking yourself (or anyone else) with needles. “I have reviewed many implausible therapies and, without fail, when they are backed at all, they are backed by incredibly biased, fatally flawed, and/or typically non-reproducible research. And, whenever tested rigorously, their effects vanish.” We asked Lobert to weigh in on those concerns. “I totally understand the skepticism of many people in regards to both dry needling and acupuncture,” she says. “It’s very common that people are skeptical about this treatment! …The bottom line is that dry needling, when performed by a trained professional, is extremely safe and well received by patients. If it is placebo that causes them to feel better, I’m okay with that. With soaring rates of opioid-related deaths and other side effects [of opiate use], I believe that trying alternative methods in order to decrease pain and regain function can be hugely beneficial.” To be clear, Lobert does not believe that the results are all due to placebo. Her position is that pain management is a complex issue, and she believes that trigger-point therapies like dry point needling offer an excellent alternative to pharmaceutical treatments.
What are the risks of dry needling?
If you still want to try dry needling to experience the purported benefits for yourself, ensure that you are visiting a properly trained practitioner. Check to make sure that dry needling is legal in your state, and don’t expect your insurance to cover the practice (Blue Cross Blue Shield, for instance, typically considers dry needling to be “experimental” or “investigational,” and therefore exempt from coverage). Be aware of the limited risks of this type of procedure. “There are safety considerations, such as if someone is on high doses of blood thinners, but that doesn’t mean you can’t do it,” says Lobert. “Immediately after surgery, it is not recommended. However, once the incisions are healed and doing well, [dry needling] is fine. If you have an active infection, you don’t want to be dry needling. And if you have an intense fear of needles, dry needling will probably not be a pleasant experience for you.” While still extremely skeptical of dry needling therapies, Spitalnic says that they probably don’t pose much of a risk to patients. “I’m sure the overall risks are low, though infection and inadvertent injury to a subcutaneous structure are possible,” Spitalnic says. If you’ve got a significant chronic pain condition, you might want to see a physician before engaging in either dry needling or acupuncture. Otherwise, you’re probably good to go. Just make sure to temper your expectations.
For three months, I sported 15 pairs of leggings around the city. Some tagged along to my favorite yoga studios for power vinyasa and heated hatha flows. Others were sidekicks for a bit more heavy weightlifting, running and hiking through my favorite local parks, traveling across the country, yoga teacher training, and nibbles at my favorite local eateries. Suffice it to say, I used the past several months to find out just how compatible each pair was with my wildly unpredictable lifestyle.
The Ultimate Legging Test
As a retired lululemon educator, avid fitness enthusiast, yoga teacher, and certified personal trainer, I’ve been in the legging game for a while. Leggings are the one constant in my ever-changing wardrobe, and finding dependable, quality options that accommodate my many endeavors has become a bit of a specialty. Through this project, I get to share this niche with you—my fellow women pursuing the perfect pair of black stretchy pants to support you as you conquer your next sweat sesh, athleisure adventure, and whatever else your day has in store.
Criteria to Consider When Shopping for the Best Workout Leggings
Material
You may have noticed the exceedingly wide range of activities listed above. Well, for each one, there’s an ideal legging material. Unfortunately, the best leggings for a slow yoga flow won’t typically be conducive to your weekend WODs at your favorite CrossFit box. While some materials tend to feel like a traditional legging, boasting that familiar cottony-soft feel, others have a notably sleeker finish. With this, we tend to see a shift from matte, brushed fabric to a silky, cool weave. These differences reflect a number of factors that are important to consider. Moisture-wicking properties, for example, are highly variable and tend to be most effective in workout leggings that have a silkier finish. This technology will help the leggings remain dry during circumstances that are sure to create quite a bit of sweat. Bikram, anyone? Four-way stretch is another characteristic that I took into consideration while evaluating each of the leggings I tested. This is present when a legging can easily stretch in both directions: crosswise and lengthwise. Many leggings with spandex blends offer this feature, and let me tell you, it’s a must! The wash and care instructions are yet another detail worth considering. Some workout leggings require a bit more love and patience than others. While this may not be a deal breaker, it’s nonetheless worth considering prior to making a purchase. Clinginess is a major factor as well! Have you ever had a pair of leggings that always looked as if it had picked up every fleck of lint or dog hair within in a 10-foot radius? Certain materials tend to latch onto particles more than others, and more often than not, these are the same cottony soft fabrics we love lounging around the house in. Others, though, are seemingly repellent and can make a great pick for travel days and pup walking. Last but certainly not least, the sheerness of material can often be the deciding factor when it comes to purchasing a new pair of workout leggings. Whether you’re hanging out in downward dog, whipping through a few snatches, or chasing your precious toddler around the kitchen, the material of a legging determines whether or not you’ll be bending over without hesitation. Some fabrics, quite embarrassingly, fall short.
Rise
Where should the waistband of your leggings fit? Well, truth be told, it’s up to you and your personal preference! Of course, many women love their low-rise pairs, but it seems the majority of companies are gravitating toward designing workout leggings that boast high-rise waistlines. Is this high-waist fit better? Not necessarily, but they certainly leave you feeling far more hugged and supported. There’s also the undeniable fact that high-rise waistbands create the illusion of an hourglass figure for even those with square torsos—myself included. lululemon Note that within the realm of the high rise, there are still variations. High-rise for one brand may mean two inches below the belly button, while other brands’ high-rise leggings reach up toward the sternum, resulting in a dramatically different look and feel.
Length
Leggings offer just as many options for length as they do for rise! There are pairs that sit around the ankles, others that fit snug around the lower calf, and still more that land either right above or just below the knee. I’ll be referring to these as full-length, ⅞ length, and capri throughout my reviews. Preferences for each of these will depend largely on an individual’s height. As a petite woman, my personal collection features many of my go-to ⅞ length leggings. Athleta Full-length leggings often have extra fabric that gathers around the ankles of shorter gals, which certainly isn’t always an issue! With that said, this may not be conducive to activities like high-intensity spinning. Capris are an obvious fix to this, with a much shorter length that’s perfect for sweaty pursuits that call for a bit more breathability. Not all of us enjoy this “half-pant” look though, and if that’s the case for you, the ⅞ length will help you inhabit the middle ground with enviable style.
Paneling
Ah, the perks of mesh detailing. Aside from the aesthetic advantages we’ve all seen and loved, mesh paneling also offers a degree of technicality to a pair of leggings. In many cases, companies include this feature to improve the breathability of the pant. Of course, some workout leggings offer far more assistance in this department than others. Athleta When meshing is present in a pair of leggings, it’s important to understand how this could potentially affect their fit, stretch, and comfort. Various brands have mastered high-quality flexibility, but others manufacture leggings that are far more likely to snap at the seams around less expertly-executed mesh paneling when they’re pulled up the body. With aesthetics in mind, let’s also remember that meshing is hella cute in the gym but not always ideal for everyday wear. If you’re a feisty mama who loves the look of skin shining through those peek-a-boos, don’t let me stop you! Many of us, though, prefer a solid fabric look for our athleisure pursuits and lounging around the house. Ultimately, the look and feel of mesh paneling is something to keep in mind as you consider what you can comfortably wear your leggings with and where you want to sport them.
Pockets
Side pockets, waistband pockets, zippered pockets—all the pockets. Given our countless gadgets, many brands are creating leggings that offer several different ways to carry our necessities. Side pockets are particularly effective for stashing phones during workouts or errand runs, while waistband pockets are better suited for cash, IDs, cards, and loose keys. lululemon Zippered pockets can be used in a similar fashion but with an added security measure to ensure your valuables won’t slip or fall out during any intense movement. (Because no one wants to replace an iPhone screen, am I right?) If you like keeping your items on your body (literally), this is one feature that you won’t want to dismiss.
Everyday Wear
With each of these characteristics carefully considered, there’s still one more important feature to add to the list. Despite the hundreds of leggings gracing the market, not all conform well to daily wear. Details like the fabric quality, waistband rise, length, paneling, and pockets can all affect how well a legging fits into your wardrobe, weekly routines, and travels. If you’re a woman who’s constantly on the go, this is an important criterion to keep in mind. On days you find yourself rushing from the yoga studio to lunch with your girlfriends, a dependable pair of leggings that goes just as well with your favorite sporty crop as it does a cozy button-down is simply non-negotiable. If this scenario sounds all too familiar, it’s easy to see why the level of comfort and the overall look of the pant are also worth considering!
Requiring greater flexibility than any other style of workout tight, the right pair of yoga leggings must blend comfortable fabric with a reliable, solid finish. In my frequently changing world, they also need to support me in each of my yogi pursuits: from the slowest yin flows to the most upbeat power vinyasas (and everything in between)!
These leggings offer a goddess warrior squat-proof, naked-feeling fit and super-cute aesthetics. Merging heavenly soft material with side pockets and mesh cutouts for both functionality and style, these leggings are the ultimate game changer. Athleta Material: You’re sure to notice this feature as soon as you slide this legging on, but the Salutation Tight is made with highly breathable material. This airy, thin fabric wicked away the possibility of any lingering sweat during class. The all-too-common dilemma of visible sweat spots? Not an issue with this legging. The overall fit is remarkably comfortable: I did not experience any chafing or excessive compression along the seams of these yoga pants. After taking them off, there wasn’t a single hint of residual indentation down my legs. Athleta’s mesh is far more flexible than what you’ll find in many other pairs. In fact, it moves with the legging during the wildest yoga sequences. The matte black material denied any possibility of sheerness. It held up throughout my widest prasarita padottanasana and wasn’t shiny in the least, which I loved. Despite the clinginess that often accompanies luxuriously soft leggings, the Athleta Meshblock Pocket Salutation Tight was essentially anti-clinging and anti-pilling. No visible pup hair despite our tightest early morning snuggles. What’s more, according to Athleta’s website, the Salutation Tight can be machine washed and dried, which is a definite win for the modern yogi. Rise:Thanks to a high-rise waistband that hits just below the belly button—and the already mentioned soft matte material—flowing through a vinyasa class in these yoga leggings combines comfort with undeniable style. The waistband lays flat and never gathered beneath my form-fittinglululemon Cool Racerback. Throughout each of my yoga classes, the high-rise waistband successfully resisted folding and bunching. Length:The Meshblock Salutation Tight comes in regular, plus, petite, and tall sizes, meaning you can find the perfect length for your yoga flow. I wore the regular tight with a 26” inseam for reference. Paneling:The strategically placed mesh blocks flatter a woman’s natural curves and contribute to breathability, making these great go-to leggings for hot and power yoga flows. With that said, be sure to remove them after heated classes. Although they are moisture-wicking, no one enjoys a clammy feeling after 90 minutes of perspiration. Pockets:These yoga leggings feature a waistband pocket that’s useful for non-clunky items like cards, cash, or a loose key, although I wouldn’t recommend using it for any such items during a flow. A nagging poke into your abdomen isn’t necessarily conducive to a moving meditation. Walking into my local yoga studio, I was pleased to find that the side pockets easily accommodated my iPhone 6s during the quick commute. Everyday Wear: Not only do these leggings afford you the opportunity to move through your day freely—you’ll also look good doing it! After my most zenned-out (non-heated) yoga flow, I threw on platform Vans and a boxy striped crop to give the femininity a bit more ’90s edge, then grabbed a casual dinner with my beau in the city. Considerations: If you’re looking for cellulite-concealing compression, this won’t be your ideal pair of yoga pants. A thicker, slightly sleeker fabric would be your best alternative. As mentioned, the sweat I’d worked up during the 108-degree dates with my mat resulted in a noticeably moist feeling. I loved the comfort mid-class but made sure to change into my breezy romper before heading out to my favorite coffee shop. With that said, the general breathability isn’t quite enough for a quick transition from the studio to your next activity.
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If you’re looking for a legging that boasts the same level of comfort, tummy-hugging waistband, and naked-feeling fabric without the mesh paneling, then the lululemon Align Pant is the perfect option. Made with a nearly identical material, the cut-outs are the only detail that distinguishes the winning Athleta Meshblock from this deserving runner-up. lululemon The softness of the lululemon Align Pant is coupled with similar moisture-wicking properties, a small pocket in the waistband, and a variety of lengths to choose from depending on your stature. On days when I knew I’d be rushing from one activity to the next, this was the legging I reached for first! As cute as mesh can be, it isn’t always my desired look when running errands or headed to a mid-afternoon kombucha date. Wanting more deets about this flattering legging? It’s my clear winner in another category, so read on as I’ll discuss the Align Pant in greater detail below.
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Unlike yoga leggings, running tights have yet another crucial dimension to consider: compression. The right pairs will often be designed with material that contributes to a sturdier sensation and boasts a sleek finish to minimize the possibility of pilling during the high-friction activity. Wearing various pairs from the city streets to hidden dirt trails and back for my gym’s newest Skillmill allowed me to test just how much these running leggings could withstand.
Athleta struck gold when they perfected the balance between well-built compression and uncompromising comfort in this running legging. With the sought-after bells and whistles, including everything from a secure zippered pocket to reflective properties, these leggings seem to have it all. Of course, I put them through a battery of tests to see if these lived up to their hype—wearing them during a variety of sessions ranging from all-out sprints up the grassiest hills to low-intensity steady state walks after an hour of heavy training. This legging finished leaps and bounds ahead of the others. Athleta Material: The material used for the Up for Anything running tight is the No. 1 reason for its greatness. I was impressed by how the silky material quickly dried my sweat without revealing panty lines. I’ll admit: As a woman who prefers to workout sans underwear (who needs that extra layer?!), I also appreciated how well this legging fit along the crotch during my most intense training sessions.
Although the material fits snug against the length of the pant (waistband included), it didn’t dig into my obliques or leave me unable to fully enjoy my post-run meals. These leggings provide phenomenal support and compression without preventing you from, you know, living.
Also worth noting, as light as these leggings felt during my toughest (and most humid) runs, they would still be thick enough to appease any woman hoping to hide her cellulite. Of course working up a sweat in your favorite running leggings means frequent laundering, and the cool, sleek material resists pilling after washing and wearing. There wasn’t a single sign of wear after this intensive three-month test. The cherry on top? These leggings repel even the finest dog hair, which means taking your excited pup along for a breezy jog through the park just got that much more enjoyable. Rise: The flat waistband on these high-rise leggings fit my abdomen so well that any mid-run adjustment was altogether unnecessary. As mentioned, I felt supported and entirely comfortable. Length: The ⅞ length of the Up for Anything Tight is ideal for women with a shorter stature and tailors perfectly to the calves. Because of this, there’s no need to fold the bottom of the pant or worry about excess fabric gathering around the ankles. This running tight comes in plus, petite, and tall sizes—making it a great option for the entire sisterhood of asphalt kickers.
For even more runner-friendly personalization (and safety!), the bottoms of these running leggings can be rolled up to reveal a clever added feature: reflective piping. This subtle and easily hidden detail makes the Up for Anything Tight ideal for any sunrise or sunset adventure. Paneling: These leggings don’t feature mesh panels, but the curved stitching along the upper glutes certainly adds an element of feminine style. The breathable fabric design doesn’t require any additional venting as it prevents overheating on even the warmest summer days. Pockets: These Athleta running leggings give you the option of keeping a smartphone secure against your thigh (and unaffected by any inevitable jostling) thanks to the included zipper pocket. Everyday Wear: Slim-fitting and tailored along my entire leg, I was confident sporting these leggings both during my runs and meetings with potential clients. How often can we say that? Chic athleisure? YES. Considerations: It’s difficult to find anything negative to say about these running tights. While it may be a bit nit-picky, the one area for improvement has to do with the side pockets. The slightly bulky appearance could easily be eliminated by cutting down the amount of material used, but all in all, these running tights are as close to perfect as you can get!
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For a budget-friendly option, the Core 10 Run High Waist Crop is a wonderful alternative. The silky material is similarly resistant to pilling and clinging while also providing the moisture-wicking properties we all rely on during our running endeavors. Amazon This crop fits shorter in length than Athleta’s Up for Anything Tight, with laser-detailed mesh cutouts along the calf. Both details support noteworthy breathability, and the paneling gives an enviable aesthetic appeal. Although not as supportive as the aforementioned winner, the Core 10 Crop does offer a drawstring in the high-rise waist to ensure that waistband wiggling is kept to a tolerable minimum. The overall quality and compression may not be entirely comparable to Athleta’s line, but this is another running legging that I still genuinely enjoy wearing—intensive research aside.
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What makes a legging perfect for the gym? Simple: material that’s thick enough to provide reliable compression without tiptoeing into suffocation territory, squat-proof four-way stretch, and ample moisture-wicking properties. With my tendency to spontaneously throw CrossFit WODs, Olympic Weightlifting, and HIIT conditioning circuits into my usual bodybuilding training, the right gym legging has to move from one task to another without a single hitch to earn a space in my closet.
lululemon triumphed over my sweaty battery of tests with theSpeed Up Tight. By the end of these legging-filled months, this was the one pair of leggings I habitually reached for before booking it across town to my favorite CrossFit box. Their consistent responsiveness during wildly unnatural movements (hang snatches, anyone?) and high-quality construction pushed them far ahead of the rest of the pack. lululemon Material:The thick, sleek fabric used for these lululemon tights was particularly remarkable, and no, I’m not exaggerating. The four-way stretch supported me through every direction of lunging, jerking, and pulling, while the sweat-wicking properties kept me feeling comfortably dry. Due to their silky finish, the material prevented any chafing along the inner seams or snagging during my fastest intervals on the assault bike and prevented fuzz harboring, too. As long as the Speed Up Tight is laundered properly (meaning wash on cold with like items and air dry), they’re also fairly anti-pilling—performing for a notably long period of time before showing obvious signs of wear. As compressive as compression could ever be, this lululemon legging is perfect for your most grueling pursuits as they stay in place almost like a second skin. Since we’re now all aware of my love for going commando, I’m also ecstatic to report that this pair is female-anatomy friendly. It refuses to ride up (or down, for that matter)—regardless of which piece of equipment you hop on or how low your squats go. That said, if you prefer an extra layer of comfort, I recommend wearing seamless underwear to minimize any bunching along the panty line. Rise:The waistband fits like a glove, sitting just below my belly button. As mentioned, there wasn’t any hint of movement during my training sessions. I was fully supported during every kettlebell swinging, deadlift pulling, Jacob’s ladder mastering, trail-blazing endeavor I attempted in these workout leggings. Length:As a smaller-framed woman—I’m 5’4”—there was a bit of excess fabric that bunched around the bottom of the legging. While this didn’t negatively affect any movement, this may not be your ideal pair. If you feel most confident in a tailored look, try the Athleta Up for Anything ⅞ Tight instead. Paneling: The lululemon Speed Up Tight doesn’t have any paneling, but that didn’t detract from its quality in the slightest. With the material’s cool finish, meshing simply isn’t necessary to counteract the possibility of overheating. Pockets:My iPhone 6s fit perfectly in one of the side pockets, snug against my thigh as I put myself through one of my notoriously difficult hypertrophic leg workouts. Curious to see if anything bigger would fit, I’m pleased to report that I found my gal pal’s iPhone 7 could fit just as easily! The zippered pocket along the back of the waistband is perfect for a loose key or debit card. Anything you couldn’t stand to lose should go here! Everyday Wear:Feeling hugged in your leggings is definitely important during a workout, but I was very eager to take these off as soon as each of my training sessions was over. Although beneficial for countless gym activities, the level of compression the lululemon Speed Up Tight provides made them incompatible for leisure wear and yoga. Because of this, there’s a lack of versatility if you’re hoping to incorporate these pricey leggings into your wardrobe as more than gym attire. My main takeaway: These workout leggings are a wonderful (and undoubtedly worthwhile) investment for the gym regulars who are willing to pay for the unparalleled quality these provide. Considerations:Is it too redundant if I mention the tight fit of these leggings just one more time? Although this feature essentially promises to keep the leggings in place throughout any type of workout, prepare yourself for the possibility of fabric cutting into your abdomen and mid-obliques. While it certainly wasn’t unbearable, this detail coupled with the sporty appearance means that this pair of leggings wouldn’t be a viable option for an impromptu dinner with your gym crush. If you’re searching for a workout legging that you can transform from gym attire to a casualdate night outfit, reach for the ZELLA Live In High Waist Leggings instead.
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Seeing as we aren’t strangers to the many perks of the Athleta Up for Anything ⅞ Tight, I’ll keep this short and sweet. This pair of leggings is nearly identical to the lululemon Speed Up Tight, if not for one important detail. Although it does offer enough compression to power you through a rough training session, it isn’t nearly as tight as the category winner. Athleta The support was taken down one small notch, making these leggings ideal for women who want to feel held in yet comfortable. Another factor that makes the Athleta a viable alternative is the length of the pant, which minimizes the chances of any fabric bunching around the ankles.
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If someone would have told us years ago that high-rise leggings would be the most desired staple in any woman’s wardrobe, we would have laughed off the outrageous claim. Now? Well, I can guarantee that most of us have a few different pairs tucked away in our dresser drawers. Hugging just above the waistline, these leggings have the potential to be comfortable beyond belief, but of course it’s necessary to nail all the details for this to be the case. With the right criteria mastered, you’ll find me happily sporting a high-rise pair with a longline sports bra any day. The figure-flattering combo is nothing short of magical.
Thelululemon Align Pant boasts a level of comfort that just can’t be replicated, making women (and definitely a few men) crave the feeling of their buttery soft fabric on the regular. These leggings effortlessly took me from inverted vinyasa sequences in my neighborhood yoga studio to small plates at the nearby plant-based cafe and out for an evening of mocktails with my closest friends. I even sported this matte black legging during a weekend getaway to Colorado for a round of graduate school interviews. When my world was inching into chaos, my outfit was one less thing to stress over thanks to these high-rise leggings. lululemon Material:The lululemon Align Pant is exceptionally soft and comfortable and is similar to the Athleta Meshblock Pocket Salutation Tight in terms of sweat-wicking properties and general breathability. There is a complete absence of tight compression with these pants, largely due to the thin, delicate fabric. Despite this, the shape holds perfectly when worn as suggested (meaning no high-intensity exercise, ladies). The cozy fabric hugged every inch of my lower body, from my torso to just above my ankles. It flaunts a ⅞ length, hitting in the sweet spot where calf meets ankle. The main takeaway here is hugged. These leggings were well tailored to my body, but there was no feeling of support. By the same token, though, this also means there isn’t any squeezing. Imagine this: no marks along the seams after stripping these leggings off after a full day of wear. Rise:The waistband on the lululemon Align Pant is easily my favorite of the all pairs I tested—and quite possibly of any pair I’ve ever worn. It hits just above my belly button and lays completely flat, meaning it’s blissfully incognito under any top. The waistband of the Align Pant is also tight enough to prevent any rolling or adjusting, yet there’s absolutely no digging, pinching, or suffocating. Length:The Align Pant comes in 19”, 21”, 25”, and 28” lengths, meaning there’s a luxurious option for any and all women—regardless of your height and unique preferences when it comes to fit. Paneling:This legging doesn’t have paneling, but extra features aren’t necessary given the extraordinarily thin material. In fact, the lack of mesh paneling in this pant lends to its aesthetic versatility. Pockets:The Align Pant has a small, barely noticeable pocket along the front inner seam of the waistband. It’s best used for a loose key, a few dollar bills, or an ID if your plans include running across town. The tapered mouth of the pocket keeps any tucked-away items secure throughout the day’s activities. Everyday Wear:The minimal seaming and matte black material make this legging one of the best for day-to-day wear because it’s comfy yet undeniably polished. Without a single hint of sporty athleticism, I eagerly paired the Align Pant with everything from high-top Converse to bohemian gladiators and distressed v-necks to flowy kimonos. The soft, matte finish makes these the perfect pant to transition your look from a workout to a night out. Since these workout leggings lack details like flashy paneling and elaborate piping, they’re paired well with just about any item in your closet, no matter the occasion. Considerations:As mentioned, the material in the Align Pant is fairly delicate (and doesn’t lend itself to smoothing cellulite). In terms of care, I suggest avoiding machine drying altogether to preserve the integrity of the pant. Wash your lulus on the coldest setting with similar items (no jeans or zippers—they’ll snag!) and air dry. These leggings may require a bit of caution in this respect, but I promise it’s entirely worth your while. As soon as you get your hands on a pair, you’ll quickly understand why you would want to make them last as long as possible. In addition to needing TLC, this workout legging has one of the highest price tags of the bunch, but trust me when I say that lululemon is providing you with unrivaled quality. That said, if your financial planning calls for a wallet-friendly option, read on for our best budget leggings (and the runner-up!). Finally, while these high-waisted leggings were airy and comfortable during any and all yoga flows (hot studios included), a faint clammy feeling was noticeable after my practice. The sweat spots certainly weren’t apparent, but I would still recommend removing these pants shortly after a warm class since they are not altogether moisture-wicking.
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With thicker fabric, full length, and a lower price tag, the ZELLA Live In High Waist Leggings are an easy runner-up to the lululemon Align Pant. When it comes to the beauty of high-rise waistbands, ZELLA has created a staple pant. Similar to the Align, the waistline hits above the belly button, but this is where the two pairs diverge. The fabric of the Live In High Waist Leggings is much thicker, giving it a far more supportive and structured sensation. Somehow, with a bit of legging luck and magic, the pant achieves this level of support while simultaneously maintaining the utmost comfort. Nordstrom Along the back of the waistband, the seams dip into a curved line (versus the straight lines of the Align Pant), flattering the upper tush. We’ll dive into the details of this legging—which won Best Everyday—later in the article, so read on for the complete picture.
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As amazing as the previously mentioned workout leggings are, I would be lying if I said I could drop $100 on leggings regularly. I’m a young woman working three jobs, planning a move across the country, and taking care of my furbaby, all while prioritizing nourishing my body by investing in the best food and movement protocols. If we’re talking budget, I’m the first to admit that wallet-friendly workout legging options are absolutely necessary. Whether you’re stranded in an unfamiliar city in dire need of a sweat sesh or are prioritizing daycare costs, home ownership, or an aggressive savings plan, the right $30 leggings can easily win a place in our hearts and wardrobes. All women, regardless of financial constraints, should be able to enjoy high-quality fashion and activewear, am I right?
These leggings offer fabric quality and a chic aesthetic that puts them on par with brands like Athleta and lululemon—all while costing under $30. The surprising combination of comfort, style, and adaptability of the 7Goals High Waisted Cyber X Mesh Panel Legging had me packing them in my yoga bag without a second thought. To sum it up: They flaunt many perks that I had once believed were only available with luxury brands. Amazon Material: 7Goals has refined the perfect blend of stretch, support, comfort, and affordability. These leggings aren’t see-through in the slightest. In fact, even when stretching into the lowest yogi squat, you won’t fall victim to panty peekaboo or the all-too-common sheen that plagues many budget leggings.
The fabric in this pant has a soft, brushed finish, making it a cozy choice for any leisure (or mindful) activity. Rise: The high-rise x-band waistline was a new detail for my athleisure-laden wardrobe. Although I was a bit wary when first trying them on, it took nothing more than a quick peek in the mirror to fall head over heels for the effect. The cross-wrapping along the front of the abdomen accentuated my rectangular waistline, instantly affording me an hourglass shape. What’s not to love? Length: The High Waisted Cyber X Mesh Panel Legging is tailored along the calves and hits just above the ankles. There was little to no extra fabric gathering at the bottom. Despite my short stature, I do have long legs, which can make finding the right length pant a difficult task. Just one more reason this workout legging was awarded budget gold! Paneling: To my surprise, the mesh detailing was comfortable and the flexibility of the leggings around the long panels wasn’t affected. The stylish feature actually helped the overall breathability of the pant, which made me forget that these were a budget steal! I took advantage of this playful and feisty look during a few yoga flows and weekend trips to nearby dog parks. Pockets: This pant doesn’t have any pockets, which could be a downside depending on your plans. The paneling makes side pockets impossible, but an insert along the inner lining of the waistband would’ve been a nice addition. Personally, I wasn’t fazed by this missing feature. As convenient as a pocket may be when you’re on the go, I’m not one who tends to tuck items away in my waistband. Everyday Wear: I had no reservations when reaching for this pair of leggings for an entire day (and sure, maybe several consecutive days) of yoga, poetry slams, pup dates, brunch outings, and more. My legging logic? If no one you know can claim to have seen you in the outfit, did you really wear it? Flaunt these for a stylin’ three-day streak. I won’t tell. Considerations: The fabric of the 7Goals High Waisted Cyber X Mesh Legging does tend to bunch around the waist simply due to the extra material required to create the x-band. It doesn’t present any issues when pairing the pant with a strappy sports bra or cropped tank, but it may be less than ideal if you’re hoping to couple the leggings with a more standard top.
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For an option that doesn’t require mail delivery (7Goals styles are available online only), the Old Navy High-Rise Compression Leggings do a decent job, providing adequate quality within a tight budget. The fabric of this pant gives a similarly brushed sensation—like the 7Goals—but it’s noticeably thinner than the victor. Price considered, this Old Navy Legging gives you exactly what you need to get the job done. It’s bare necessities, but bare necessities done well. Old Navy The legging has a simple look, absent of any ostentatious piping or overly athletic tones. This makes it a good fit for everyday wear that will pair well with longer tops if that’s a look you’re after. From lounging to errands, your behind will be covered.
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Best Everyday Leggings
Leggings or jeans, jeans or leggings? The answer is fairly simple for me. As far as I’m concerned, leggings are the ultimate pant for almost any situation. In a world that’s finally beginning to understand that we as women have the power to and pleasure of expressing ourselves in own bodies, why not choose to dress them in what feels best? Plus, leggings give us the opportunity to drop into a post-five-hour-flight downward dog at a moment’s notice. Yes, please.
The name totally gives away my favorite feature of these leggings. ZELLA was right when they implied you could live in these Live In High Waist Leggings. And can we talk affordability? This pair may not be $30, but I’m sure you’ll be just as surprised as I was when you try these on for yourself. For how cozy, functional, and supportive these leggings are, a price tag of $54 is nothing short of wonderful. Nordstrom Material:The moderately thick, brushed fabric of the Live In High Rise is as comfortable as it gets, making these leggings a true dream for any woman’s version of everyday attire. My own pair supported me through exhausting travel days, back-to-back personal training appointments, and even 25-hour yoga workshop weekends. The ZELLA Live In Leggings were particularly wonderful for the late-spring gloom Mother Nature decided to unleash on Midwesterners this year, yet it’s not too thick for the recent warmer weather days. As mentioned, the material is quite a bit thicker than what I tend to gravitate toward. My revelation? These leggings offer added warmth without inhibiting flexibility or the integrity of the fit and design! Rise:The Live In waistband is, well, outstanding. The high-rise hit above my belly button and stayed in place despite hours of unpredictable movement. The material provided an altogether comforting feeling of compression across my torso that was noticeably different from what I experienced in previous pairs. These high-waisted leggings are the perfect combination of firm and forgiving—no digging, cinching, or anxieties about suffocation. Length:The bottom hem of the leggings hit at my ankles, making them a fitting pairing for both my battered deadlifting sneaks and femme fatale combat boots. Paneling:The ZELLA Live In High Rise doesn’t include any mesh paneling. That said, the aforementioned seaming above the glutes was one welcome surprise that all the other pairs in this cohort lacked. Hello, shaping. Pockets:I kept my driver’s license and debit card handy without needing to lug around a purse thanks to the pocket hidden in the waistband of the ZELLA Live In High Waist Leggings. Everyday Wear:Strides ahead of many other pairs, these are the perfect leggings for brisk walks along shaded trails, lunch at the mom and pop restaurant down the road, and Pilates on the gym’s newest reformers. Considerations: This pair was prone to clinging because of the brushed material of these everyday leggings. A spontaneous wrestling match with my pup required some attentive lint rolling before strutting out in public again. If you have any fine-haired, light-colored furry friends in your family, consider yourself warned. Also, I may be a fan of ZELLA when popping into my favorite yoga studio for the yummiest slow flows (hello, deep stretch), but I’m not an advocate for wearing theLive In High Waist Leggings to the gym for heavy training. The fabric is similar to that of a Luon-based lululemon Wunder Under, for anyone who’s familiar. It’s notably thicker than the rest of the leggings I tested, with more of a cotton-like feel. Daily WODs and conditioning circuits aren’t in the cards while wearing these, but milder sessions of targeted bodybuilding (arm day, for example), a barre class, or even Zumba are feasible! You can definitely count on the Live In Leggings as a workout staple, but steer clear of the unavoidable wet spots along the sweatiest areas of the body by opting for the lululemon Speed Up Tight or Athleta Up for Anything if you know you’re going to be sweating it out. Given the pilling nature of the pant, any high-friction activities like sprinting intervals or CrossFit circuits could also lead to early signs of wear.
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Ah, the return of the buttery soft staple! The lululemon Align Pant is your next go-to for everyday wear. With a lengthy list of benefits, it’s hard not to love what this legging has to offer. If the ZELLA Live In High Waist Leggings is a bit too thick for your taste, this is the alternative I would recommend. lululemon Not only that, but the varying lengths available mean a capri, ⅞ crop, or full-length pant are all options for your wardrobe’s most pressing needs. Depending on your typical day-to-day activities, lululemon has designed a legging that’s as close to heaven as we mortals can get.
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The numbers are all the proof you need that every woman should learn a few trusty self-defense moves. In 2015, 12 out of every 1,000 people in the U.S. became victims of a simple assault, according to the National Crime Victimization Survey. Three out of 1,000 suffered an aggravated assault, usually defined as an attack with a weapon or intent to accomplish something worse than minor injury. Before you stop leaving the house entirely, just remember that violence in the U.S. has plummeted over the last 25 years or so. But assault still happens, and it’s worth taking some time to learn self-defense techniques that are proven to get you out of a scary situation. Too often women become targets of violence carried out not only by strangers, but also people they know and trust. The ideal situation would be to end all violence outright, but until we realize the utopian dream, our task is clear: We should all learn to identify risky situations and know how to defend ourselves. Learning a few self-defense moves provides benefits even if you never have to use them. Self-defense practice can provide courage and peace of mind, no matter where your life takes you.
“Threats should be taken seriously,” D. Corbett Everidge, a martial arts instructor and co-founder of the Ministry of Defense self-protection school, says. “There is no such thing as an idle threat.” Everidge shared with HealthyWay how to recognize dangerous situations and what to do in a worst-case scenario.
1. Self-defense begins with awareness.
First things first: Pay attention to your surroundings. This may sound simple, but in this age of distraction, how often are you really looking at where you’re going? We are so often “plugged in,” we forget that we can actually walk to our car or run an errand without our headphones in. “Being aware of where you are is the most important aspect of safety, followed by recognizing the development of bad situations—environment, then situation,” says Everidge. “If you find yourself in an environment that you perceive to be bad, don’t wait for the situation to occur.” Bad things often happen in bad places. So if you know you have to walk through an unfamiliar or dark parking lot alone, don’t cloud your senses by scrolling through social media. “By looking at a text message, Facebook, or anything on your phone, you are distracted and oblivious to your surroundings,” says Everidge. “Predators pay attention to this.” Also, walking with purpose and confidence sends a message to potential threats. Your posture, stride, and walking speed can all work in your favor. Criminals aren’t out there randomly picking people to assault—there is a method to this madness. Of course, even the most confident, attentive people can still become victims; it’s no one’s fault but the perpetrator. But it does help to implement all prevention tactics. Know the space you’re in, and pay attention to who’s around you.
2. A Simple Self-Defense Technique: Listen to your gut.
“If something is telling you that a place or situation is not safe, leave immediately,” says Everidge. “I have had countless women in courses that I have taught tell me that in dangerous situations they had a premonition something was about to happen.” Your gut knows when something is up, so don’t tune it out. Science suggests that intuition is more than just a feeling. There’s evidence intuition is actually a trustworthy reaction to your surroundings. Professor Gerard Hodgkinson of the Centre for Organisational Strategy, Learning and Change at Leeds University Business School studies intuition and how it is executed in real-life situations. Hodgkinson argues that intuition is basically our brains using visual cues along with past experiences to make a split-second decision. These impressions may not make sense at the time, at least on a conscious level, but they result in the eerie feeling that something’s a little bit off. That voice is real, and it can help keep you out of dangerous situations. However, remember that you’re never to blame for someone else’s negative actions. “You did not wake up today choosing to be harmed. You did not choose to cross the path of someone seeking to harm you,” Everidge tells HealthyWay. “That is irrelevant, because today he chose you. By being confident and alert, your paths may not cross.”
3. Prevent confrontation whenever possible.
If you find yourself in a situation that makes you uncomfortable, get out of that space ASAP if you can. Part of being aware of your surroundings is knowing any and all escape routes. Try to avoid closed off or restricted spaces because these have fewer options for quickly fleeing. “If your instinct tells you that a situation is escalating, do not stand still—KEEP MOVING,” says Everidge. “This makes you unpredictable, harder to capture or strike, and it continually opens up tactical options. “ If you’re stuck in a dangerous situation with no way out, make some noise! You want to draw as much attention to yourself and what’s happening as possible. Scream, yell, do anything you can to be loud. However, if you can remember, yell “Fire!” instead of “Help!” Situations have shown that people are more likely to respond and help someone yelling “fire” versus “help” because of the bystander effect.
4. Self-Defense Moves to Keep You Safe
If drawing attention to yourself doesn’t cause an attacker to back off, you might need to use force as a last resort. It is possible to stun an attacker enough to escape using just your fingernails or car keys. You want to be sure you minimize any injuries to yourself in these situations. Open-palm slaps, scratching, and jabbing someone with your fingers are much safer methods than attempting to punch someone, unless you’re well trained.
Self-Defense Target Focus: the Eyes
When in doubt, go for the eyes. You’ve already got everything you need to deliver a debilitating attack to your opponent. “Fingernails are formidable weapons against the eyes. Also, everyday items such as car keys are valuable,” says Everidge. “I also teach my students to use items such as lemon juice and hairspray if they do not have access to pepper spray.” Poking, scratching, or spraying someone in the eyes can give them temporary blindness and cause some serious pain, giving you time to run to safety. If you have to use your keys for a defense, Everidge says not to hold them between your fingers. You can seriously tear your hand up holding your keys this way—try swinging and slapping the person with the keys instead. “Fingernails and keys being raked across the face can cause pain and bleeding,” says Everidge. “By using the fingernails, you also allow for the collection of skin under the nail to be used as evidence in court.” When you’re attacking someone’s face, keep your arms loose, not rigid. When you’re ready for the attack, follow Everidge’s lead: “In a fast slapping motion, slightly curl the fingers at the moment of impact with the face and allow them to drag across the face or eyes,” he recommends.
Self-Defense Target Focus: the Throat
The second best target on the body of an attacker is their throat. Not only is a throat hit incredibly painful, but it can cause the attacker to have difficulty breathing. “Use the ends of the fingertips as a spear, or the fore knuckles can be used,” Everidge tells HealthyWay. “The use of the thumb beside the throat pushing inward is extremely effective.” Everidge explains the proper way to attack someone’s throat: “Lay your hand flat and tense it. Utilize the tips of the fingers to drive into the side of the throat or the Adam’s apple. Also, separate the thumb from the fingers into an ‘L’ shape, and use the webbing of the hand or the bone on the side of your index finger to strike the throat. If possible, twist the throat in a motion similar to turning on a faucet or turning a doorknob.”
Self-Defense Target Focus: the Ears
Ears are a surprisingly effective target when you want to drive off an attacker. You can grab and pull on ears. Alternately, try a good old-fashioned ear-boxing. “Cup your hands and hit both ears simultaneously,” says Everidge. “This can cause a ringing in the ears and great discomfort, and in extreme cases, the eardrum can rupture.”
Self-Defense Target Focus: the Feet and Shins
If your attacker has you in a bear hug and you can’t get free, it’s time to go after their feet and shins. “When the shins are scraped with shoes such as high heels or cowboy boots, [that] can cause extreme discomfort and bleeding,” says Everidge. “Also, the top of the foot when stomped with the heel can result in a bone fracture.” To make your shin or foot attack most effective, start by twisting your body sideways. “Attempt to maneuver your body perpendicular to your attacker, in a position where your hip meets the belt buckle,” says Everidge. “With the leg nearest his belt buckle, kick in a downward motion along the shin and finish with a hard stomp with the heel on top of the foot. “
The Holy Grail of Self-Defense
If the attacker is a man, do not hesitate to hit him aggressively where it counts. “The testicles are the holy grail of women’s self-defense, but this is not foolproof,” says Everidge. “If the attacker is … intoxicated or is so enraged, he may be oblivious to the pain.” A crotch strike may not be 100 percent effective, but more often than not, it will buy you time to escape. Everidge explains the technique behind this self-defense attack: “When attacking the groin, either use the top of the foot in a kicking motion similar to a cheerleader kick [or use the knee]. If using the knee, strike upward at a 45 degree angle. Upon the point of impact, arch the lower back and push the hips forward to gain momentum and power.” Also, don’t be afraid to spit on someone. Spitting is an easy way to stun someone and “while this is distasteful, it produces instant results and can allow you a split second to escape,” says Everidge.
5. Other Self-Defense Options
Anything you have on you—purses, backpacks, shopping bags—can be used to hit someone or block someone from striking you. If you have a drink in your hand, throw it at your attacker! Hot coffee is especially effective. If you can, always park in well-lit, populated areas, and use the buddy system when walking to your car whenever possible. “Approach your car from the rear so you can inspect the vehicle to make sure there is no one in it,” says Everidge. “Do not leave items such as mail on your seat in the car, because this can give a criminal your address.” Most importantly, remember that avoiding someone or walking away from a stranger who initiates contact is not always rude; if you feel uncomfortable, it is likely a very safe decision. Ignoring your fear of being impolite could keep a strange situation from escalating into a dangerous one. Like we mentioned earlier, listen to your gut! If a stranger in public makes you uncomfortable, don’t hesitate to act. Your safety is way more important than some stranger’s hurt feelings.
While today’s top athleisure brands debut beautiful new legging styles on the regular, the bottom line is that many of us can’t justify spending the equivalent of a week’s worth of groceries on a pair of stretchy black pants. When on the hunt for wallet-friendly leggings, the question quickly becomes, “Where can I find a style that doesn’t make a dent in my finances, yet still stands tall in terms of quality?” Finding a pair priced under $30 is magical—as long as your savings aren’t accompanied by regret-worthy compromises in factors like multidimensional stretch, non-sheer fabric, material and shape integrity, and simple aesthetics.
Best Leggings Under $30
Searching for the perfect pair of budget-friendly leggings is definitely a balancing act. You want to feel supported in the gym and out on the town now (not after months of saving!), but don’t want to make a poor purchasing decision that results in you tossing your recently purchased leggings in the trash and spending additional money on another pair. I rounded up five affordable workout leggings and put them through the ringer. I carefully considered each pants’ fit, material, breathability, and style as I sported them in and outside of the gym and yoga studio, and even on long travel days. Although the prices of these budget leggings were fairly similar, there was one victor that won by a landslide. Continue reading for a thorough guide that will help you navigate the industry of reasonably-priced leggings. Please note that at the time of this writing, the following leggings were all priced under $30. [sol title=”C9 Embrace High Waist Leggings” subheader=”Size XS”] Unfortunately, the two pairs of C9 leggings that I tested underperformed in a variety of categories. While I’ve owned a C9 legging or two in the past, these two in particular have a quality that reflects the price tag—meaning you get what you pay for and aren’t going to be surprised by any luxury or special touches. Although I attempted to rock these for a full day of wear, I ended up taking them off after a few hours. While C9 touts these leggings’ ultra compression, moisture-wicking technology, and hugging fit, the legging fell short in each of these areas. Target
Pros
Priced under $30 and outrageously accessible for anyone within close proximity to a Target, this legging will be your go-to for last-minute binds. I’ve been the woman stranded on a weekend getaway without a pair of leggings and desperate for a quick sweat sesh. When that’s the case, the C9 Embrace High Waist Legging will get the job done.
Cons
As mentioned, this pair lacks some of the key attributes I was looking forward to after reading their official description. Instead of offering genuine compression, any tightness in the legging seemed to be the result of a lack of stretch and the cottony material felt stiff throughout my time wearing these leggings. Although C9 claims that this legging will hug you in all the right places, I noticed significantly less shape after only half a day of wear. Readjusting the waistband became a regular occurrence as the hours wore on. The thin material is also prone to pilling, clinging, and attracting dog hair. Despite the thin fabric, there was still a complete absence of sweat-wicking properties. Instead, I felt clammy as the sweat from my short circuit lingered in crevices I’d rather not be thinking about while trying to work out.
[link-button href=”https://fave.co/2rXEXD0″] Get them from Target [/link-button] [sol title=”C9 Freedom High Waist Leggings” subheader=”Size XS”] The Freedom High Waist C9 leggings weren’t well distinguished from the Embrace leggings. In fact, I confused the two pairs on multiple occasions. That being said, my review of the Freedom High Waisted Legging is nearly identical. Target
Pros
As we’ve covered, this pair will work well if you’re in a pinch. The one quality that sets the Freedom apart from the Embrace is its waistband. Hugging my torso along my belly button, I was pleased with the increased comfort of the higher rise (but only when considering it in light of the mid-rise of its sister pair).
Cons
I hoped—I truly did—for the four-way stretch technology conducive to weightlifting and yoga; yet I didn’t find it here. Because of this lack of flexibility, the material was see-through at the bottom of my squats. With the inclusion of the cons listed for the Embrace leggings—all of which also apply to the Freedom—this sheerness was the determining factor for me: the C9 Freedom definitely isn’t a budget staple.
[link-button href=”https://fave.co/2keIclt”] Get them from Target [/link-button] [sol title=”90 Degree by Reflex Capri” subheader=”Size XS”] The 90 Degree by Reflex Capri’s material was nearly identical to that of the C9 leggings, but this pair was far more sheer. It took nothing more than a glance in the mirror to notice that any bending would result in a clear view of my undergarments. With the lacking integrity and underwhelming technology of the fabric, these wouldn’t be suitable for exercise; but I did find them moderately comfortable for lounging around the house, which is a plus, right? Amazon
Pros
The capri length was tailored well to the calf, and the pocket in the waistband could potentially be used for a small wad of cash or a few loose keys. The thin fabric would be ideal for a quiet summer night spent tucked away on a deck with a good book.
Cons
Because of the poor quality, this legging doesn’t offer any real versatility. If any moving or bending is required, this is certainly not the pair to throw on. The material has a soft, brushed finish which also makes it prone to pilling and clinging. Similar to the previous C9 pairs discussed, I foresee this legging losing its fit and color after a few laundry cycles. In my experience, early signs of wear seem to be inevitable. Because the legging lost shape throughout the day, I found myself hiking up the waistband far too often. While this certainly wouldn’t be an issue if the day involved nothing more than peaceful lounging, I wouldn’t recommend wearing these leggings for a full day of activities.
[link-button href=”https://amzn.to/2rZfCIR”] Get them from Amazon [/link-button] [sol title=”7Goals Cyber X Mesh Legging” subheader=”Size XS”] Alas, we have a pair of budget-friendly leggings that offers celebration-worthy quality, far exceeding the expectations of the price tag! I was pleasantly surprised by the comfort, cute aesthetic, and versatility of this legging. The Cyber X Mesh Legging by 7Goals offers many perks that I once believed were only offered by higher priced brands. Amazon
Pros
The mesh detailing along the legs creates a fun look perfect for a warm yoga flow or weekend date at the park. The x-band along the waistline was something I had never seen before. Although I was admittedly uncertain when first trying the pair on, it took me nothing more than a few seconds to fall in love. The wrapping along the torso accentuated my waistline and seemed to add a bit more of an hourglass shape to my unabashed squareness. In addition to the aesthetic features, the fabric itself was also of higher quality. It wasn’t see-through in the slightest. Although cotton leggings often take on a shine when they’re stretched along the glutes and thighs, this pair didn’t exhibit that issue! Cue a major sigh of relief. 7Goals has perfected the balance of stretch, compression, and comfort. I gladly sported these for the entire day (and let’s be honest, maybe a few consecutive days). If nobody you know saw you wear them, did you really? The meshing was also comfortable, and surprisingly the flexibility of the fabric around those areas didn’t take a hit. The addition actually added to the breathability of the pant. $30 for all of these perks?! Unbelievable.
Cons
The fabric required to create the x-band around the Cyber X Mesh Legging’s extra-high waist did result in a bit of bunching. While this isn’t an issue when pairing the leggings with a sports bra or crop top, there could potentially be an issue when paired with “standard” shirts for a comfy, athleisure look.
[link-button href=”https://amzn.to/2rWKQAj”] Get them from Amazon [/link-button] [sol title=”Old Navy High Rise Compression Leggings” subheader=”Size XS”] This pair slid in as a clear runner-up, although it does land considerably behind the 7Goals Cyber X Mesh Legging. The Old Navy High Rise Compression Leggings represent a significant step up from the quality of the first three pairs of leggings discussed. That being said, the overall lack of comfort would keep me from adding another pair of the Old Navy High Rise Compression Leggings to my wardrobe. When all I want is a pair of stretchy black bottoms, these leggings felt like nothing more than two-way stretch.
Pros
For the price, this pair does provide you with the necessities. These workout leggings don’t flaunt any overtly athletic features, meaning they could easily be worn with everyday attire. The waistband fit snugly across my abdomen, hitting just above my belly button. It stayed in place throughout my morning of easy stretching and dog walking. No wiggling or readjusting required.
Cons
The legging had pretty minimal compression, although it did feel better than both the C9 and 90 Degree by Reflex pairs. Unfortunately, this still wasn’t enough to maintain the integrity of the leggings’ shape throughout a long day of wear. The thin material also had a sheen that accompanied the cottony, brushed fabric. The fabric is also prone to signs of wear, clinging, and pilling—all of which seems to be standard for budget-friendly leggings, but are still worth noting.
[link-button href=”https://fave.co/2KHXaLS”] Get them from Old Navy [/link-button]
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If you’re new to the fitness world, you may have noticed some unfamiliar terms popping up on the fliers on the bulletin board at your local gym. Maybe you’ve seen a mention of the violent-sounding HIIT or guessed at which syllable gets the inflection in Tabata. While these terms might seem very different, they’re quite closely related—and you should really get to know them. High-intensity interval training (HIIT)—specifically the practice known as Tabata—is actually one of the most successful methods for fat loss. Tabata workouts have become increasingly popular over the last few years, but how do you know if this type of training is right for you? What exactly is HIIT, and what makes Tabata workouts so great, anyway? We’ll tell you everything you need to know about Tabata training and how to incorporate this method in your own fitness plan.
Understanding High-Intensity Interval Training
First of all, what is HIIT? The answer is in the name (when you actually spell it out)! HIIT workouts include a cycle of high-intensity movements followed by a rest period followed by more intensity, and on and on until you’re done. The idea is that you physically go all out during the “on” time (and kind of always wish the “off” times were a little longer). This type of interval training works by increasing your anaerobic capacity—your body’s ability to physically function without oxygen. Why would you ever want your body to perform tasks without oxygen, you ask? Well, exercising to oxygen deficit with HIIT can eventually increase your endurance and help with fat loss. Generally speaking, there are two types of exercise, certified personal trainer and nutrition expert Kyra Williams tells HealthyWay. “Aerobic [exercise] is like going for a jog or doing 20 continuous minutes of bodyweight exercises,” Williams says. “Anaerobic [exercise] is something you would do where you become out of breath in just a few seconds, like sprinting up a flight of steps.” Aerobic exercises, such as taking a walk, will also help you lose fat and can be a great stress-relief option, Williams explains. But too much aerobic exercise has a tendency to backfire. “If you were to do something like [go] for a 5-mile jog every day, this can actually increase stress on your body and cause you to store fat,” says Williams. This is where interval training comes into play. “HIIT is not only time saving, but it depletes glycogen from the body very quickly then targets fat stores and is done so quickly, it spares your hard-earned muscle,” she adds. Tabata workouts fall into the HIIT category. The Tabata method is named for its creator, Japanese researcher Izumi Tabata (pronounced tuh-BAH-tuh, not tab-bit-TA). In a study Tabata conducted, participants showed a higher increase in metabolism and anaerobic capacity after doing short interval exercises five days a week for six weeks compared to other participants who performed longer workouts at less-intense capacities. Thus the Tabata method was born.
Tabata: the Basics
A Tabata workout is made up of timed intervals in which you push yourself to work as hard as you can for short bursts of time. Then you get to chill out a bit, although you keep moving during the rest interval. The typical timing for Tabata exercises is 20 seconds on, 10 seconds off, repeated eight times. This means you can complete an entire Tabata workout in just four minutes. The quick workout time is definitely a benefit of using the Tabata method. “Tabata can be done as a stand-alone workout or paired with pretty much any workout,” says certified trainer and health coach Corey Phelps. “It is excellent for those who are short on time or anybody looking to make the most out of every minute of their workout.” Tabata is also incredibly versatile. ”You can perform almost any movement Tabata-style as long as you are completing only one movement for the four-minute cycle and going all out,” says Phelps. Plus, Tabata workouts don’t require any specific weights or equipment, so you can do them almost anywhere. You can use the timer on your phone or download a Tabata timer app to keep track of your reps. It’s a good idea (especially when first starting out) to pay close attention to your heart rate during a Tabata workout. For most people, the target heart rate should be at about 75 percent when you’re “on,” depending on exertion and your level of ability. While you don’t need a heart-rate monitor, they do make tracking all of this pretty easy. If you don’t have a monitor, you can also simply use this reference guide to calculate your target heart rate. Here’s an important note: If you start to feel dizzy or lightheaded during a workout, stop and take a break. You might be pushing yourself too hard and increasing your heart rate too much. Take a longer rest period, drink some water, and don’t go quite as hard on the next round. Always be sure to listen to your body during these types of workouts! There’s a thin line between pushing yourself and overexerting your body.
Tabata Exercises You Should Try
Here are some great beginner exercises to get yourself acquainted with the Tabata method.
Mountain Climbers: Mountain climbers are excellent for upper-body and core conditioning. To do this exercise, set yourself in a plank position. Start your Tabata timer, and then alternate pulling your knees toward your chest (think running in place, but with your hands on the floor). Keep alternating your legs for the entire 20 seconds, and then rest for 10 seconds.
Burpees: No one likes doing burpees—but they are a great full-body motion you should incorporate into your workout routine. Don’t worry if you struggle with this motion (especially when Tabataing). If it seems hard, that’s because it is. But the more you do it, the easier it will get. Start by standing with your feet shoulder-width apart. Bring your hands to the floor and then jump your legs out so you’re in a plank position. Do a push-up and jump your legs back up toward your hands. Then as you stand, jump as high as you can with your arms over your head.
Sprints: Sprints are one of the most common Tabata exercises. The idea is simple—you’re sprinting almost as hard as you can possibly go for 20 seconds and then either jogging or walking for the 10-second rest. Make sure you find a sprint speed you can endure for the entire 20 seconds and don’t go too hard too soon.
Medicine Ball Slams: This is a great exercise to work out your upper body and release some pent-up aggression. Pick out a medicine ball that isn’t too heavy (remember you have eight rounds of these) and make sure the floor you’re standing on can handle some good slams. Stand with your feet shoulder-width apart, holding the medicine ball out in front of you. Extend your arms as far as you can overhead, then flex your core and throw the ball as hard as you can to the ground. It’s important to keep your back straight and your abs engaged throughout this motion.
If you want to kick things up a notch, you can try a whole Tabata circuit. This is where you go through multiple movements back to back with Tabata timing for all eight rounds. These workouts are no joke, and you’ll definitely be feeling it when you finish. A good beginner circuit includes push-ups, squats, medicine ball slams, and jumping rope. The circuit would go:
Push-ups for 20 seconds
10-second rest
Squat for 20 seconds
10-second rest
Ball slams for 20 seconds
10-second rest
Jump rope for 20 seconds
10-second rest
And then repeat all of that seven more times.
Just remember to pay attention to your body when you start down this Tabata path. Take things slow, be sure to do some kind of warmup, stay hydrated, and don’t feel bad about taking a break—after all, Tabata really puts the “intensity” into “high-intensity interval training.” And that’s why it works.
Need yet another reason to get on the treadmill or roll out the yoga mat? Scientists have found evidence that regular exercise could help you maintain a healthier microbiome. Your microbiome, of course, is all of the microorganisms living on you and inside you—bacteria, viruses, fungi, protists, and other stuff you likely remember from ninth grade biology class, collectively referred to as microbiota. This microscopic world is somewhat mysterious; scientists know that the microbiome plays a critical role in keeping us healthy, but studying the vast number of organisms living in any given person is, well, complicated to say the least. What we do know is that exercise seems to help our gut microbiota do their job. A recent study published in the peer-reviewed journal Medicine & Science in Sports & Exercise found that exercise alters the composition and function of the microbiota. We spoke with University of Illinois professor Jeffrey Woods, PhD, one of the leaders of the study, to find out what this insight really means for our gut health (and our next trip to the gym).
In your body’s microbiome, nothing’s really simple.
Things get pretty complicated at a microscopic level, so while we’d love to generalize and say that exercise helps good bacteria and kills bad bacteria, that’s not exactly the case. In fact, scientists try to avoid terms like “good” or “bad,” since a particular species of bacteria might be beneficial in one area of the body and detrimental in another area.
It’s also important to understand that every person’s microbiome is different. Bacteria that serve an important function in one person might be entirely absent from another person. “That’s what makes it so hard to compare between people,” Woods says, “[It’s] better if measured over time in one person. [Other factors] contributing to the differences include our environment—mode of birth, where we live, what we eat, who we cohabitate with—and our genetics.” We do know that the microbiome is incredibly important to our overall health. “The microbiome is tasked with important jobs, such as digestion, synthesizing vitamins and hormones, and training our immune system,” says Samantha Nazareth, MD, a gastroenterologist in New York City. “These microbes have even been implicated in weight control. There are more than 100 trillion microorganisms.” If you’re like us, your eyes just homed in on that “weight control” comment. In one study referenced by Anthony L. Komaroff, MD, of Harvard Health Letter, scientists transferred bacteria from two strains of mice, one of which was naturally obese and one of which was naturally lean, to a third strain of naturally lean mice. The mice that received gut bacteria from the obese group gained weight, while the other group stayed lean. But before you go rushing out to buy probiotic weight products, note that scientists still aren’t sure how the microbiome works—and they’re generally skeptical of over-the-counter supplements. “It is difficult to say what benefit people gain by buying probiotic supplements, which may not be standardized,” says Amesh Adalja, MD, senior scholar at the Johns Hopkins Center for Health Security. “A less costly alternative may be to consume fermented foods such as kefir, kimchi, sauerkraut, kombucha, and the like.”
Another inexpensive way to change your microbiota: Exercise.
That’s where Woods’ research comes in. For the study, the scientists found 32 men and women who didn’t exercise at all. Those participants began a moderate workout routine consisting of 30 minutes of easy cardiovascular exercise (walking or cycling), performed three times per week. Over time, the workouts increased in intensity. The participants were told not to change their diets. After six weeks of exercise, the volunteers were told to stop exercising. Researchers then repeated the tests after another six weeks. “We found that six weeks of moderate to vigorous endurance exercise in previously sedentary adults altered the gut microbiota and some of the things that it can produce,” Woods tells HealthyWay. “This effect was greater in lean people when compared to obese people.” With that said, the effect was noticeable in both groups. Woods’ study references “compositional and functional” changes in the microbiota; we asked him to explain what those changes were. “The compositional changes refer to ‘who’s there?’ in our gut microbiotas,” he says. “The technology we used gave us an indication of the different types of bacteria present in the samples—we did not measure viruses [or other microorganisms]. The functional changes relate to the capacity of the bacteria to produce short-chain fatty acids, a potentially beneficial metabolite produced by some bacteria.” After the tests, participants’ microbiota had changed considerably and were producing more of those short-chain fatty acids. Here’s the big question: Are these good changes for the body? “Potentially,” Woods says. “Short-chain fatty acids have shown to be anti-inflammatory and anti-carcinogenic. However, their production can also increase energy harvest from food—good if you are increasing energy expenditure, bad if you are overweight or obese and want to reduce energy storage.” Of course, that doesn’t mean that the fastest way to lose weight is to stop exercising. By far, the most important factor in weight loss is caloric consumption, so even if those short-chain fatty acids change the way that we harvest energy from food, exercise still has overwhelming benefits for a weight-loss strategy.
When considering any microbiome study, remember: It’s complicated.
Scientists are just starting to understand how our bodies’ microbiota function, and although we don’t want to belabor the point, it’s crucial to keep that in mind when reading the results of these types of studies. We asked Woods whether he could draw any conclusions as to how—or why—exercise changes our microbiota. “This is the big question,” he says. “We did show that [the effect] was not due to changes in diet or other confounding factors. As for how this type of exercise might alter the gut microbiota, we don’t know. Possibilities include alterations in gut immune function, gut blood flow, production of host metabolites that interact with bacteria, increased gastrointestinal motility or other exercise-induced hormones or factors that can interact with the gut bacteria directly or indirectly through interactions with our immune or enteric nervous system.” Keeping that in mind, Woods does believe that exercise helps us maintain a healthy microbiome. As with all things, moderation is key. Although starting an exercise program could dramatically change a person’s microbiota, overexertion can have the opposite effect. “Moderate to low-end vigorous exercise appears to be beneficial to our gut and its bacteria in healthy lean and obese adults (more so in lean). However, there is evidence that a small fraction of people who overdo the exercise—i.e., prolonged high intensity endurance exercise or competitions, especially if [the person is underprepared] or if performed in hot, humid conditions—may induce transient damage to their intestines,” he notes. “We did not study that aspect, but others have.”
Woods theorizes that his research explains some of the benefits of exercise.
For instance, other studies have shown that even 20 minutes of regular exercise reduces inflammation throughout the body. That’s important because inflammation is responsible for a host of serious health issues, including high blood pressure, some types of cancer, and type 2 diabetes. The changes in the gut microbiota could be responsible for some of that anti-inflammatory effect. If you’re hoping that your microbiome will reap the benefits of exercise, keep these tips in mind:
Consistency is important.
Participants in the study engaged in 30 minutes of moderate exercise three times per week, so that’s a good place to start if exercise isn’t currently a regular part of your life. Long-term consistency is more important than the length of your individual workouts.
Diet affects your microbiome, too.
While Woods’ study shows that exercise affects the microbiota independent of other factors, that doesn’t mean that you can ignore diet entirely. “We are in the infancy of understanding how to manipulate one’s microbiome,” says Adalja. “However, there are studies which compare microbiomes of those with high- and low-fiber diets which reveal marked differences. High-fiber diets favor specific microbes, and given we know the benefits of high-fiber diets for prevention of certain conditions such as colon cancer, there is likely a link between diet, the microbiome, and health.” A high-fiber, low-sugar diet will likely help you maintain a healthy microbiome, so if you’re really concerned with your microbiota, that’s likely a good place to start.
Be careful when making significant lifestyle or dietary changes.
We’re sure this is obvious, but you shouldn’t dramatically change your diet or engage in a strenuous new exercise regimen before speaking with your doctor. That’s particularly important if you’re on any medication or if you have any ongoing health issues. Woods acknowledges that more research needs to be done to confirm his team’s findings. In any case, it’s an exciting time for researchers—and for anyone looking to incorporate moderate exercise in their daily routine. Just remember that the human microbiome is a relatively new field of study. If you’re going to start exercising, your gut bacteria probably shouldn’t be your primary motivation (although it is a nice secondary motivation).
Reflexology—you see it on almost every spa menu, from the refreshingly affordable, no-frills massage joints to the decadent day spas you might hit up on vacation. From the outside it looks like your run-of-the-mill foot massage. (Not a bad thing when you work on your feet all day!) But one look at that mesmerizing foot chart every reflexologist has hanging in their office and you begin to understand that the objective of this therapy is to do a whole lot more than just open up your arches. “With a traditional massage, the intention is to work from the musculoskeletal system inward for pain relief and relaxation. With reflexology, we’re working from the internal organs and glands and going outward,” says Amy Kreydin, aboard-certified reflexologist in Austin, Texas. In other words, practitioners believe that putting pressure on specific areas of the body (not just the feet!) can actually trigger a positive health response in target organs. Sounds cool, but does it actually work? The jury’s out on whether reflexology lives up to all its many health claims. But there are some compelling facts that make this alternative healing practice worth a try. Here’s why.
Reflexology: a Relaxing Foot Rub or Something More?
If you happen to catch a glimpse of someone getting reflexology, it looks like they’re just indulging in a foot massage. But it’s actually much deeper than that. It’s a systematic practice that involves applying reflexology massage techniques to sensors on the feet, hands, and ears to provide benefits to other parts of the body. It relates back to those fancy diagrams reflexologists have hanging on their walls. These always bewildered me when I looked at them, but after speaking with Kreydin, I discovered that a reflexology foot chart isn’t all that difficult to understand. “The reflex maps are thought to be a mirror image of the body,” she explains. “If you look at the hands and feet, the fingers and toes represent the head, neck, and top of the body. The ball of the hands and feet represent the chest cavity, including the pectoral muscles, mammary glands, lungs, and heart. The middle of the hand and arch of the foot point to the diaphragm and pelvic line and includes your digestive organs and kidneys. And when you get to the heels of the feet and hands, you’re talking about the reproductive organs, tailbone, and glute muscles.” So do reflexologists press harder on say, the top of the middle finger, if someone comes in with a headache? “It’s actually not the amount of pressure, but the size of the nerve endings you’re working on that makes a difference,” says Kreydin. Reflexologists use specific massage techniques, like kneading, pressing, holding, and rubbing, to stimulate the nerves that connect through energetic pathways to organs and glands throughout the body—kind of like acupuncture and acupressure. “They’re kind of the cousin to reflexology. The main difference though is that we’re using very specific finger and thumb pressure techniques on the reflex maps of the feet, hands, and ears in reflexology,” says Kreydin. Acupressure and acupuncture, on the other hand, focus on reflex points lining the entire body.
Can reflexology do more than relieve aches and pains?
Reflexology is, in and of itself, a relaxing experience. You sit back while an expert gets to work, giving your hands, ears, and feet some pleasant pressure. But practitioners believe that the therapy can actually offer major health benefits that extend beyond self-care. “You might see a reflexologist for infertility or irritable bowel syndrome. I specialize in women’s health, so I use it for all kinds of issues related to that,” says Kreydin. However, evidence for reflexology’s effectiveness in helping to manage or treat severe health issues is anecdotal at best. One smallstudy found that reflexology had no positive effect on symptoms related to irritable bowel syndrome. In anotherreport, reflexology was not found to have an effect on ovulation. It seems that reflexology is not the magic cure-all some believers proclaim it to be. That being said, reflexology won’t hurt you, and it’s been connected to some legitimate health benefits that elevate it from a pseudoscience to a bona fide treatment. The most legitimate benefit of reflexology is stress relief. “I’ve tried a couple dozen styles of bodywork—reflexology is by far the most relaxing modality,” says Kreydin. “Since most of the brain maps to the feet, you just go into shutdown mode when you’re getting reflexology. My clients will be in the middle of telling me a sentence when I’m working on them, and then they can’t quite find the words anymore. It gets you to total relaxation a lot quicker than anything else.” And since stress can be a contributor to a number of diseases and health conditions, finding some relief (whether that’s through reflexology or another method) could promote positive health benefits that go deeper than you might expect. Onestudy supports the use of reflexology as a potential way to reduce the severity of colic in infants. Otherresearch indicates that reflexology can be used by nurses to help reduce anxiety, blood pressure, and heart rate after patients undergo heart surgery. Reflexology, which is considered safe for pregnant women, has also been shown toreduce anxiety and other problems during labor. Meeting with a reflexology practitioner can also bring to light conditions you may not even know you have. “A lot of people are surprised that the feet, hands, and ears give us clues as reflexologists. We’ll look at textural changes, like a callus over the foot, which could indicate stress or a gait change, so we’ll do some detective work to find out why the callus is there and how it’s affecting you,” says Kreydin. Reflexology might not cure cancer, but if you’re looking to soothe physical and mental stress, it could be just the solution you’ve been waiting for.
Finding a Quality Reflexologist
Reflexology is offered pretty much everywhere you can get a massage—even in airports. But if you really want to reap the benefits of this treatment, it’s important to work with someone who thoroughly understands the technique and has experience administering it. How are reflexologists trained, anyway? “We study anatomy and physiology, and we go in-depth into what the liver does. So we’ll learn the hundred standard activities the liver participates in on a daily basis. We also look at internal anatomy and how organs interact with each other,” explains Kreydin. “But we also look at things you don’t usually study in anatomy, like traditional Chinese medicine and energetic combinations.” Between taking the in-depth training on how the body works and learning reflexology massage techniques, it can take anywhere from 6 to 18 months to become a reflexologist. But not everyone who claims to be a reflexologist has completed the necessary training.Only a few states license reflexologists, which makes it easy for illegitimate practitioners to set up shop in other locales. Talk about a confusing situation. So how do you know if the reflexologist you’re seeing is legit? “You can see if they’re listed with theReflexology Association of America,” says Kreydin. “There’s also avoluntary board certification exam that reflexologists can take, which has an online directory. The exam tests both your knowledge of anatomy and physiology and requires you to do a practicum exam to show that you know how to practice the techniques.” What the practitioner charges for the service could be a clue as to whether they are qualified. An hour-long reflexology session should run you between $50 to $80 in a rural area and slightly higher in a city where rent costs more, says Kreydin. “An overcharge might just be a spa charging for a glorified foot massage, not true reflexology. High prices don’t necessarily mean a better practitioner, but with a lower price, you’ll get what you pay for. Try to pay what’s average in your area,” says Kreydin.
What to Expect From Your First Reflexology Session
It’s natural to be a little apprehensive before trying any new treatment. But getting familiar with the experience ahead of time can help put you at ease for your first reflexology session. What’s it going to be like? Many reflexologists, include Kreydin, ask clients to fill out a health history form that asks about recent surgeries, any pain or other issues, and medications. “It paints a pretty big picture of what’s going on with their health. My client’s an expert in her body, so I’ll ask about how she’s feeling, what’s been going on, and whether there are specific wellness goals for this session,” she says. If you’ve had a massage, that’s a good baseline for a reflexology experience. (The main difference is that you leave your clothes on, so wear something comfy!) Reflexology is typically practiced on a massage table or chair. The appointment will take 45 to 90 minutes in total. Generally you’ll start to relax after about 20 minutes. The reflexologist will work her way around the target areas throughout the session. “It should feel really good and comfortable, especially on the feet and hands. These are workhorses, we use them all the time, so it will feel really relaxing. Occasionally we do come across a speed bump where there’s an increase in sensation in a nerve ending. It won’t hurt, but it can feel a little zippy,” Kreydin says. During reflexology, or any physical treatment, feel free to ask the practitioner to adjust the pressure (lighter, firmer, whatever you need!). A good practitioner wants you to feel absolutely amazing, and they won’t be offended if you ask for adjustments as needed. After your first session, you should feel a deep sense of peace and relaxation. Regular reflexology sessions can help bring on longer-lasting health benefits as well. Kreydin recommends starting off with weekly appointments then dropping down to once a month or so as you begin to hit wellness goals. “Generally, the improvements we’re looking for include better sleep and less of an acute response to stress. For example, if you’re out driving and someone cuts you off, we want to you feel like, ‘That’s cool, he probably had to pee,’ to reduce that fight or flight mechanism,” she says. “We also want an overall balance in the body systems. Digestion should improve—a lot of us don’t realize we don’t have good digestion until it gets really fantastic. Finally, we also want your body to maintain a comfortable homeostasis during extreme weather.”
Should you try reflexology?
You’ve read up on reflexology and you think it might help you, either through relaxation or a deeper health benefit. How do you know if it’s right for you? Almost anyone, including pregnant women, can try reflexology safely, says Kreydin. “The only people we turn away are those with a blood clot or deep vein thrombosis. I would want clearance from a doctor before working on those clients.” When asked about potential downsides to reflexology, Kreydin could only come up with one. “I’ve found reflexology to be rather addictive. I tease my clients that it’s kind of like a taco—once you try it, you’ll need it for the rest of your life,” she says. “We’re not penetrating the skin; it’s not invasive and doesn’t work against traditional medicine. We’re a complement to medicine, and reflexology can come out a clear winner for people who want an alternative to prescription pain pills.” Kreydin admits that while some people experience immediate benefits from reflexology, others need to try it a few times before noticing results. Search until you find a practitioner who meshes with your personality and fits your budget. Then schedule a couple of sessions. If it doesn’t work, the worst thing that happens is that you relaxed for a few hours. But there’s also the chance that reflexology becomes one of the best ways to care for your body—and if it makes you feel amazing, it’s worth it.
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You might think of swimming pools and beaches as places to relax and catch some rays, but they also make excellent gyms. There are tons of exercises you can do in the water, and we’re not just talking about swimming laps. If you have your own backyard pool, using it to exercise is a no-brainer. If, like most of us, you don’t, there’s always the community pool or your local YMCA. Whatever it takes to try pool exercises, trust us, it’s worth it. Moving your workout routine to the pool can help beat burnout, re-energize your motivation, and allow your body to activate and work muscles you’ve been missing at the terrestrial gym. Plus, exercises in the pool are low-impact, meaning they’re easier on your joints. If you have access to a pool this summer, consider trying out some of the following workouts. Your body will thank you!
What the Pool Workout Has Over a Standard Gym
Pool workouts have a ton of benefits for people of all ages and abilities. “Water workouts are safe for most people, as the low-to-no-impact movements and hydrostatic pressure can be therapeutic for those with injuries or other limiting factors,” certified trainer and certified Aqua Group Fitness Instructor Kelly Morgan tells HealthyWay. Pool exercises are especially helpful for those in cardiac disease rehabilitation, as well as people with diabetes who may physically struggle with exercising. “This type of exercise is also customizable and adaptable to any ability, and the intensity can be changed easily,” says Morgan. “Many of the movements are simple and familiar!” Once you’re in the pool, you don’t need any equipment to have a successful workout. However, adding some pool noodles or aquatic weights is always a great option when you want to incorporate more resistance into your pool workout.
Pool Exercises for the Whole Body
So you’ve made your way to the water. What now? Well, that’s mostly your call! Pool exercises can be customized in many different ways, so you can work your whole body or target specific areas. Here are some of Morgan’s favorite pool exercises. Pick and choose your favorites and build your own routine. Try doing three sets of eight reps for each movement. If that’s too easy, move to three sets of 10! You can perform each of these exercises one at a time, resting in between each set, or you can develop a circuit for a full-body workout.
Pool Exercises for the Arms
Perform arm workouts in the pool with or without weights. These exercises work best in neck-high water so that your arms remain submerged for the most part.
Bicep Curls: Lift your arms out in front of until they are just below the surface of the water. Flip your arms so that your forearms are facing up. Then bend your arms at the elbows and raise your hands (or weights) toward your shoulders, up and out of the water.
Side Raises: Start with your arms (and weights if you’re using them) down by your sides under water. Lift your arms out to your sides until they are just below the surface of the water, making a T-shape with your body. Return to your starting position.
Front Raises: Start with your arms down in front of your body under water. Lift your arms out in front of you until they’re just below the surface of the water, then return to your starting position.
Punches: Hold your hands (with or without weights) close to your chest, just below the water’s surface. Punch straight out to the front, alternating arms.
Tricep Dips: Stand with your back against the pool wall and your hands on the ledge. Push down to lift your body out of the water, and then slowly lower your body back into the water.
Pool Exercises for the Legs
Swimming and treading water are great exercises for the legs, but they don’t necessarily isolate the region. These moves will give your leg muscles what they need without involving your whole body in the motion.
Flutter Kicks: Keeping your legs just under the water’s surface, do small, quick kicks. You can do these kicks while holding onto the side of the pool wall or with a kickboard. If you have the space, it can be fun to travel a bit while doing flutter kicks.
Frog Jump: Find a spot where the water is about waist high. Start by standing with your heels together and your knees slightly bent. Jump as high as you can out of the water, and return to your starting position when you land.
Bicycle: Using your elbows and forearms, anchor yourself to the edge of the pool in the deep end (or at least deep enough to avoid striking the bottom with your ankle or heels). Face the water, not the land. Once you’re in place, pretend you’re riding a bicycle, pedaling your legs in alternating circles.
Scissor Kicks: While holding onto the side of the pool, straighten your legs out in front of you in a V-shape. Then move to close your legs, but bring one ankle over the other. Open your legs back into the V-shape and close again, bringing the other ankle on top. Repeat.
Pool Exercises for the Abdominals
Take the pain out of abdominal exercises (at least a little bit) by moving them into the swimming pool. Because you do need to stand up for some of these, it’s best to try them in the shallow end of the pool. For greater resistance on the Double Leg Lift and the Knee-to-Elbow Cross, venture deeper into the pool—just ensure you can still stand up with your head above water.
Crunches: Water crunches help you get a better range of motion than their land-bound counterparts. The trick is to anchor your legs. Float on your back near the edge of the pool, then stick your legs out onto the side, up to the backs of your knees. Use your legs to anchor you as you curl your body upward toward your feet.
Jackknife: Start by floating on your back. With your legs straight out in front of you, bend your knees and pull them toward your chest while crunching. Extend your legs back to the starting position and repeat.
Double Leg Lift: Using the pool wall as a support and facing the water, start with your legs completely straight, floating out in front of you. Raise them up as high as you can (without bending your knees).
Knee-to-Elbow Cross: Stand with your feet shoulder-width apart. While you bring one elbow down across your body, bend and lift the opposite leg, allowing your elbow and knee to touch. Repeat the motion using the opposite arm and leg.
Pool Exercises for Cardio
Taking your cardio to the pool is a great way to get the same benefits of high-impact exercises without your bones and joints paying the price. Try these to get that heart rate up quickly.
Jogging Across Pool: This is just what it sounds like. Jog going forward, back, right, and left across the length and width of the shallow end. Then jog with high knees moving forward, back, right, and left in the same area. Finally, jog with butt kicks moving forward, back, right, and left in the same area. Do this circuit three to four times.
Jumping Jacks: Start off with your feet together. Do 15 jumping jacks in the water while moving forward and back. Do this set two times.
Jogging: Jog in place, then sprint in place for 15 seconds for three sets.
Cross-Country Ski: Start with your legs shoulder-width apart. Imagine holding ski poles and propelling yourself forward, bringing your left arm up to the surface of the water while jumping your right leg back. Then bring your right arm up to the surface and jump your left leg back—returning your left arm and right leg to their starting positions. Keep repeating for two sets of eight reps each.
Pool Exercises With Noodles
Noodle Push Down: Hold the noodle so it looks like a smile. Push the noodle down and up in front of the body. Repeat, twisting the torso to the right and left side. Combine these movements, pushing the noodle to the left, middle, right, middle, and so on while keeping your core tight.
Noodle Wave Pool: With the noodle in front of the body, push it out and pull it into the torso in a large circle, creating a churning motion. Repeat, circling in the other direction for three sets of 30-second reps.
Pregnancy and Pool Workouts
“Aquatic exercise is fantastic for pregnant women because of buoyancy. Don’t do any jumping if it doesn’t feel good, but adapt the exercises to suit your stage of pregnancy,” says certified trainer and aqua yoga specialist Karen Shopoff Rooff. “Using a noodle to support the upper body and treading water with the lower body is a great modification.”
Rooff recommends doing each of the exercises in waist-deep water for one minute for two complete circuits that will total 10 minutes of exercise.
Squats: These are done just as they would be on land. Be attentive to your form, and be sure your knees never go past your toes.
Jumping Jacks: These should also be done just as they are on land. For an added challenge, keep your arms underwater to increase resistance.
Stair Dips: Use the pool steps to complete tricep dips.
Cross-Country Ski: Expecting mamas can complete this exercise just as it’s outlined under Pool Exercises for Cardio. Start with your legs shoulder-width apart. Imagine holding ski poles and propelling yourself forward, bringing your left arm up to the surface of the water while jumping your right leg back. Then bring your right arm up to the surface and jump your left leg back—returning your left arm and right leg to their starting positions. Modify your sets and reps based on how your body (and baby!) responds to the movement.
“At the end of the circuit, move to deeper water and tread water,” says Rooff. “At the beginning, five minutes of treading water will be challenging. Work up until you can tread water for 10 to 15 minutes for a great cardio workout.”
Getting the Kids Involved in Your Pool Workout Routine
If you’re worried about the kids getting restless while you’re enjoying your pool time, get them in on the exercise action! Kids can join in on scissor or flutter kicks, or put them on your back and walk laps around the pool. It’s a good idea to get kids interested in and excited about being physically active early on. For most kids, play is the best exercise option, and what’s more fun and playful than a day at the pool? Many of the exercises from this list can be easily transformed into “games” for kids, keeping them busy and active right along with you.
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