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7 Exercises to Improve Core Strength

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7 Exercises to Improve Core Strength February 28, 2017 Developing core strength is essential for everyday health and well-being, as a strong core protects the spine, reduces back pain, enhances movement patterns, and improves balance, stability and posture. There are many methods for developing core strength, as well as various pieces of equipment that assist in that development. However, there are plenty of exercises that require only body weight or basic equipment. The most important thing to remember when training the core is to avoid using momentum and instead perform each exercise with awareness so that the core is actually braced or engaged. The following seven exercises can be added to your current workout routine. If some of these exercises feel too challenging, try the regressed version given in italics. If the featured equipment is not available, use your own body weight.  BOSU Bird Dog Focus:  Core stability How to Perform:  Set your right k...
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4 Stretches to Prevent Injury

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Over the past 30 years, stretching has transitioned from a must-do before exercise, to a must-do after exercise to a shunned exercise. Today, however, some are promoting it as an effective injury-prevention practice. So, does stretching prevent injury? A short disclaimer before we delve too deeply into this question: No practice or modality truly  prevents  an injury. All sports and activities have inherent risks and some injuries are unavoidable. But a proper  warm-up before activity  (which may or may not include stretching) is the best way to reduce the risk of injury. To answer the million-dollar question above, we must also define “stretching” because static, dynamic and ballistic stretching each differ from one another. Further, how trainers utilize stretching in training or pre-competition (versus research protocols) also differs. Research over the last 10 or more years suggests that stretching does not positively affect injury risk. Additionally, res...
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There are 6 Types of Body Fat- Here is What You Need to Know About Them

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There Are 6 Types of Body Fat – Here’s What You Need to Know About Them Getty Images Despite what fad diets and catchy headlines would lead you to believe, fat is not all the same. And you need to stop treating it that way. So if you operate by a “fat is fat and fat is bad” sort of mentality, it’s worth taking a few minutes to get to know your fat. Here, experts (including a fat researcher!) share what you really need to know about fat on your frame—especially if you’re  trying to lose weight , get healthy, or live longer: 1. ESSENTIAL FAT What It Is:  The fat you need to live. “Essential fats help regulate body temperature, vitamin absorption, cell structure, and hormones such as fertility hormones,” explains Naureen Sajwani, R.D., a clinical dietitian at  Weiss Memorial Hospital  in Chicago. “Essential fat is found in many parts of the body including nerve membranes, bone marrow, and membranes protecting body organs. Essential fat is neither subcutaneo...
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