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Health and Fitness

Exercising and Fitness Tips
3,265 Pins
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136 Sections
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17h
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Rita Bubniak
Cory Payne | Pain Free Mobility on Instagram: "🚨 Stop stretching your hips on repeat! Try these two drills instead—you’ll thank me later. 🙌 💡 Do 10–15 reps on each side and feel the difference in how your hips move and activate! Let me know in the comments how it goes. #HipMobility #StrengthTraining #FunctionalMovement #MoveBetter #MobilityDrills"

Cory Payne

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Pistole Squats

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Petra Genco on Instagram: "Here’s 4 moves to help you get rid of that stubborn menopause belly!! Do this every morning for 2 weeks or more. Make sure you watch how many calories you are eating too! 👍🏼"

Chair Exercises

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The brain-changing benefits of exercise

Importance of Exercise

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Igor | mobility coach 🇪🇪 on Instagram: "BROOMSTICK x 17 EXERCISES #stick #broomstick #broomstickchallenge #broomstickexercises #jointhealth #mobility #shouldermobility #hipmobility #backpain #backpainrelief #estonia🇪🇪"

Broom Stick Exercises

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459K views · 4.7K reactions | 3 Must-Do Exercises for Forward Head Posture! 📏💪 If you struggle with forward head posture, these simple yet effective exercises can help strengthen and stretch your upper body, bringing your neck and head back into alignment. 1️⃣ Press & Pull (Pillow Press): * Start by lying on your stomach, holding a pillow in front of your face. * Press the pillow in front of you, then bring it back to neutral above your head. * Gently pull your head back while keeping the pillow in front of your face, then repeat the same motion with the pillow behind your head. 2️⃣ Arm Extension (Pillow Press Behind Head): * In the same stomach position, hold a pillow behind your head, extend your arms forward, and press it out, bringing it back to neutral behind your head. This he

Tech Neck

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Conor Harris on Instagram: "The lats are one of the most common culprits of tight shoulders. But few understand how to truly release them ✅ —— #shoulderpain #lats #latsworkout #latstretch #stretching #stretchingexercises #stretchingtime #stretchingtips #mobility #mobilitytips"

Lats

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Knees over Toes

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Human Garage on Instagram: "If you're anxious, stressed out or feeling flighty, do this! It's called the Vagus Nerve Release and it immediately reduces stress by unwinding fascial tension directly to the vagus nerve! Give it a try and see how grounded and relaxed you feel after! ㅤ If you'd like to watch the full video we created for this release just comment VAGUS in the comments below and we'll send it directly to your DM 🙂 ㅤ Save this for later when you're feeling stressed or anxious and send it to a friend who may benefit from this too 🧡"

Vagal Nerve Release

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Science-Based Plan to Reduce Visceral Fat

Visceral Fat

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Weight training can be easy and still build strength. Here’s how.

Weight Lifting

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Time Management

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Adrienne Rabena | Barre Classes + Certification on Instagram: "Musical, fierce, flowing, down-to-earth and body affirming: THAT’S the Barre Eclipse difference babes. You don’t really know what this can do for your motivation, your sense of community, and your confidence until you KNOW 🤌 That’s why I’m leading a ✨free✨ 7 Day Barre Eclipse Body Challenge this month with @barreeclipse — we start on Nov 28, so sign up in my bio babes to experience the difference for yourself! #barre #pilates #thighworkout #anatomystudy"
This weightlifting workout in your 60s can preserve strength for years
Longevity and Wellbeing Programs on Instagram: "Discover a life without pain and stiffness with our expertly designed yoga course, crafted by an osteopathic doctor. Focused on vulnerable areas like the spine, neck, and lower back, this practice offers targeted relief and deep meditative relaxation. Revitalize your body and experience the freedom of living without pain! • Create a harmonious, secure and happy relationship enabling love to blossom. • Reveal their femininity, be bright, exciting and attractive. • Bring warmth and tenderness into their daily routine."

Foundation Training

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Lauren Ohayon | Pelvic Floor Education on Instagram: "I love love this mini sequence! Nurturing yet activating Leaves you feel strong and open Centered without the vigilance A perfect movement high. Great for calming and really lovely input into your nervous system. It activates psoas, glutes, hips, inner thighs, core and is wonderful then for your #lowback and #pelvic floor I am teaching the sequence with a lot more added to it this Sunday in the online studio: RYC® FIT. It will be a live class and then forever on replay. It is called Free Flow: Hips and Psoas if you are a member and want to find it. 1. Leg up and down with foot flex and point x 3 2. Roll to your side and reach your leg x 3 3. Reach your leg up and then behind you as you roll to your side and raise it
Claire S | Physiotherapy & Pilates on Instagram: "Your body probably needs this right now… Transitioning back to work after a relaxing holiday be harder than we expect (not just mentally) It’s pretty common to feel muscle stiffness after extended periods of inactivity because when muscles aren’t used regularly, they can become shortened and less flexible. Try this full body stretch to lengthen the muscles & mobilize your body (it’s been my saving grace the past few days) Remember to slow & only move within your comfort range! Save this video to try it yourself! . . . #physio #stretching #stretch #muscletension #postureexercises #posture #stretchdaily #stretchingexercises"
@threesphysiyoga on Instagram: "🎉 Let’s make 2025 the year where we treat ourselves with love and kindness. ❤️By choosing small, attainable habits to add in that are big bangs for our bucks. 👉All of these are! they were hard to chose, but they check a lot of essential boxes for healthy movement and stress resilience. 🌟Comment Ready and you’ll get a chance to WIN one of 8 possible customized 3 month program using physiyoga including 1:1 coaching with a Threes certified teacher. (more details below) ——— 👉Back to the moves: 🔷My 3 biggest runner - ups were: assisted pull ups, active hip internal and external rotation mobility, pelvic mobility —— Now how to do these three: many of them are in our mobility playlists in our online studio including diaphragmatic breath and HOW to do it

Gentle Exercises

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Conor Harris on Instagram: "The real reason why your face is asymmetrical. It’s not because your sleep on a pillow on one side more than the other. Or because the way you chew. Your structure is asymmetrical inherently by nature. This can become exaggerated through: - Orthodontics/dental work - Potentially the rest of your posture (see my YouTube video on jaw and posture relationships for research) - TMJ issues (again, see above) - Repeated head trauma - Visual issues Don’t let anyone tell you or sell you on some B.S easy fix. There isn’t one. This stuff is complex. It requires someone who appreciates this kind of perspective and can properly apply treatment. Citations courtesy of @mikecantrell_aia on cranial bone movement and facial/cranial patterns: - Timoshkin EM, Sandhouse M.
Revimas | Self-massage mobile app on Instagram: "✅more like this: @revimasapp ✨ Welcome to Day 5/30 of our Self-Massage Challenge!✨ Circulation = Youth! ✨ Forget relying solely on expensive creams! The true secret to staying young and radiant lies in blood circulation and an active lifestyle. 🏃‍♀️ When our cells don’t get the nutrients they need, toxins build up, and tissues start to sag. It’s time to take control of our self-care routine—one step at a time. Building healthy habits can make all the difference. Let’s move, nourish, and care for ourselves from within! 🌿💖"

Facial Massage

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Isaiah Fergusson | Sustainable Fat Loss Expert on Instagram: "Part of making fitness a lifestyle is understanding what role it plays inside of your life… If you only show up to the gym for vain reasons and to look a certain way you will burn out quickly I walked this path when I lived in Miami which is a place driven by image… life is a lot harder there if you don’t look good lol While it gave me initial motivation to transform my body it didn’t last more than a year I had to find other reasons to keep my training going, such as quality of life, mental fortitude for business, community and environment in being around people with shared interests etc. Most people I talk to that want to make change aren’t JUST trying to look great… They want to lead long healthy lives, be around for th

Functional Training

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Austin Hendrickson on Instagram: "Struggling with Pushups? Try this! 👇 Angling your hands slightly can work wonders to make you feel stronger and more confident with pushups! Simply turning your hands out (thumbs more forward), you naturally align your elbows, arms, and shoulders into a stronger and safer position! You want to AVOID having your thumbs face each other, because this causes your elbows to flare out - reducing ROM and increasing injury risk! And of course don’t forget to scale down your pushups to your knees, or even hands on a bench, to help you work full ROM and build strength over time! Remember, you’ve got your whole life to get strong! But that has to start by doing things RIGHT, first! 💪 Love always, Coach Austin 🤘 . . . #pushup #pushups #pushupchallenge #chest

Push-ups

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Priscilla Grace Barnes on Instagram: "🌟Day 70 of Quick Workouts🌟 Not sure what to do to get in a workout? Try this simple bodyweight workout with me! No equipment required 🌟🌟🌟 Did you know quick workouts have been shown to help you manage stress and decrease your risk for disease? Every little bit helps! I’ll be posting a quick workout twice a week. Want to see the previous ones? Check out the Workout highlight on my page. And follow along for more! #insulinresistance #bloodsugarbalance #cortisol #antiinflammatorydiet #heartdisease #stroke #cancer #workout #mentalhealth #caregiver #grief #stress"
Priscilla Grace Barnes on Instagram: "🌟Not sure what to do? Take 3 minutes and do this quick workout with me!🌟 🩷You can have an effective workout without equipment ❤️This is a great workout to help build strong legs! 10 air squats 8 each side squat hold side taps 10 narrow stance squats 10 sumo squats 20 sumo squat pulses 🔥 One round is great! But repeating it 3 times is a wonderful goal! Did you know quick workouts have been shown to help you manage stress and decrease your risk for disease? Every little bit helps! I’ll be posting a quick workout twice a week. Want to see the previous ones? Check out the Workout highlight on my page. And follow along for more! #insulinresistance #bloodsugarbalance #cortisol #antiinflammatorydiet #heartdisease #stroke #cancer #workout #mentalh

Quick Workouts

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Conor Harris on Instagram: "The surprising cause of a double chin, plus some new research that helps explain the fix! If you want to learn more about how to fix issues like this and many other aspects of mobility, posture, and biomechanics, check out my Biomechanics Course - early bird registration closes in less than TWO days (officially closed on Thursday)! Link in bio."
That Pain in Your Neck

Neck Pain

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Conor Harris on Instagram: "EASY GLUTE ACTIVATION “HACK” Did you know your big toe unlocks glute activation? When we push through the floor and extend (straighten) our hip, our foot needs to work with the floor in a specific way. We can only properly extend our hip and use our glutes if these points of contact are able to press against the floor. Specifically, the inside edge of the ball of our foot (1st metatarsal head) and the inner heel are key points. Most people don’t have a problem with the heel as much as they do the big toe. It’s pretty amazing how much of a difference this can make instantly. Give it a try! —— #gluteactivation #glutes #gluteworkout #glutegains #gluteday #gluteexercises #glutetraining #bootyburn"
Conor Harris on Instagram: "THE HARD TRUTH ABOUT “TIGHT MUSCLES” The overwhelming majority of the internet has led us to believe that tight muscles = short, “overactive” muscles. Well, that’s not the full picture. Every muscle should have a degree of “slack” to it at rest That allows for it to relatively lengthen, or shorten, as needed depending on the task. But if you take those attachment sites of the muscle and pull them apart chronically, of course that’s going to create tension. Only stretching tight muscles that are stuck in a chronically elongated position will not help - it will make it worse. Instead, try repositioning the bones and joints around them to create a better ability for the muscle to have that resting slack. —— #posture #posturecorrection #posturecorrector #stre
Conor Harris on Instagram: "If you have to manually “squeeze” your glutes during an exercise, you probably aren’t doing it right. Inexperienced and/or low-quality trainers who don’t know how the glutes work, or have been influenced by some BS on the internet, will think squeezing them is a good idea because those same people also mistakenly confuse sensation with success. More sensation of a muscle “contracting” does NOT always mean that muscle is working more or better, but that’s a different story for a different day. But yes, feeling them somewhat during an exercise where they are a target muscle group is generally ideal. For proper glute activation (I’ll be mostly referring to the glute max), we need to understand 3 things: 1. The glutes create hip extension and external rotati

Connor Harris

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Katie St.Clair - CSCS, CPT on Instagram: "I asked Chat GPT why it’s important to strengthen the posterior chain. This was #1 Improved Posture: A strong posterior chain helps counterbalance the often-overdeveloped anterior muscles (like the chest and quads), leading to better posture. It reduces slouching and forward shoulder roll, which is common from prolonged sitting or improper training focus. I DISAGREE AND HERE’S WHY I WONT USE CHATGPT TO WRITE MY POSTS 😂 1. 99% of the time I find the anterior muscles underdeveloped because they are shortened. 2. Most people have too much tension in the posterior chain, just in the wrong areas like the traps, back extensors, gastrocnemius because their bodies are falling too far forward all the time. 3. Overactive or under active muscles ar

Posterior Chain

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DailyOM
DailyOM
DailyOM

Daily OM

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Flexibility & Technique Training | Movement by Gwendolen on Instagram: "Everyone needs this ✅ Did you know that by strengthening your quad muscles not only improves your knee line & straightening of your knees (which so many dancers desire 🩰) but also improves: ✔️ hamstring flexibility ✔️ leg extensions - we need these quad muscles to help lift our legs, no it’s not just the hip flexors! 😜 ✔️ alleviate stress in the knee joint ✔️ balance & stability ✔️ pointe work 👉🏼 if you’re looking to improve any of these areas - start strengthening those quads! ✅ Follow @movementbygwendolen & start improving your flexibility, mobility & strength today! Learn the techniques to train like a dancer Leave a 🔥 in the comments if YOU’RE going to now start strengthening your quads - or maybe you
Dr. Meghan Sak-Ocbina PT, DPT, ATC, CSCS on Instagram: "7 BIRD DOG VARIATIONS YOU PROBABLY AREN’T DOING! The bird dog is a classic rehab exercise that, like anything else, can be turned up or down according to someone’s ability levels! I love giving these (& many other variations) to clients: from geriatric, to pediatric, to pregnant/postpartum, to power lifters (the latter surprisingly humbled by a body weight core exercise done correctly 😆). Some faves: 🦉Bird dog with eccentric reach - This is a new one I’ve come up with and the core activation I get with the “throw” is WILD!! Best with a Kb, but can do with another implement, too. 🦩 Bird dog with hip abduction - This one is a bit of a brain exercise, too! I love it as the added hip abduction at the end further challenges cor

Bird Dog Alternatives

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Kyle Knapp on Instagram: "QUICK BODYWEIGHT WARMUP Move, mobilize, activate... ▫️▫️▫️ 5 moves to get a little action going from top to bottom using just bodyweight. 1️⃣ Split Walkout to Plank Used a tightrope stance as the base to add a little balance element. For a few other options check out #sidewalkout 2️⃣ Stork Tuck Reaches Think about controlling the reach and return. Same side repeats usually but occasionally I’ll alternate sides. 3️⃣ Foot Swivel One of my favorite foot, ankle, calf and hip movements, both for the body elements but also for the coordination and fun aspects. See #footswivel for more. 4️⃣ Split Iso Arm Circles Hover the knee just off the ground and reach big circles (I typically use #xiaopengcircles for this), knee down makes it a touch easier. 5️⃣ Cross Touch, Ste
Dr. Rob Jones on Instagram: "❌ Older than 40? STOP squatting unless you do this! Are you doing squats in your exercise routine? Good, they’re awesome! But I want you to stop and do this very specific warm-up with a band first to maximize the benefits of your squats. The number one default mistake people make when squatting is letting their knees come in like this. It’s a weak position and not good for your knees, plus it takes your glutes out of the movement. Grab a band and sit up nice and tall in the bottom squat position. All I want you to do is 10 reps, starting with your knees over your big toe and pushing them out so they’re outside of your foot. Doing 10 reps like this will help you feel the side of your glutes engage. Now, number two is keeping the band in that same position. A

Warm Ups

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Meghan Callaway - Fitness Coach on Instagram: "Only training the larger muscles, or the muscles you can see in the mirror, might be holding you back from performing at a higher level and feeling your best!  Can you relate to this? Here are 10 important muscles (or muscle groups) you are probably not training (or not training enough). ▶️▶️ SWIPE to see all 10 exercises. 1️⃣ Forearm supinator/pronators Kettlebell supinations (or pronations) 👉 2-3 sets of 10-15 reps per side 2️⃣ Tibialis anterior Tibialis anterior raises 👉2-3 sets of 10-15 reps 3️⃣ Posterior core Back extensions 👉 2-3 sets of 10-15 reps 4️⃣ Hamstrings Single leg assisted deadlifts 👉2-3 sets of 8-12 reps per side 5️⃣ Serratus anterior Prone roller roll-outs 👉2-3 sets of 10-15 reps 6️⃣ Hip ext

Small Muscle Exercises

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