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Taylor Atwood has dominated the 74-kilogram class in the International Powerlifting Federation (IPF) for years. A three-time world champion, Atwood set the squat and total world records at the 2019 IPF Classic World Championships (CWC).

At the 2021 United States Powerlifting (USAPL) Raw Nationals, Atwood posted a historic performance that included a 303-kilogram (668-pound) squat and a 340.5-kilogram deadlift for an 838.5-kilogram (1,849-pound) total to top the IPF rankings with 123.42 GL points*.

Since then, Atwood has been hard at work in the gym, focused on regaining his position atop the pack with a “World Champion mindset.” On Jan. 31, 2024, Atwood took to his YouTube channel to share what constitutes a “World Champion mindset,” and chatted with world-champion French team members about their mindsets before a heavy lift:

*The GL point formula is an attempt to compare the achievements of lifters of different body weights.

Atwood talked first to 66-kilogram world champion, Panagiotis Tarinidis amidst a group training session with members of Team France. Tarinidis expressed the feeling of being surrounded by greatness when training amongst such an accomplished team. That spurred him on to be part of that greatness and manifest his potential.

Two-time world champion Lya Bavoil was in the midst of a monster squat session of eight sets of two repetitions at 190 kilograms (419 pounds). Her motivation rises to meet the harder challenges:

The more I am challenged physically, the easier it is mentally.

Counterintuitively, Bavoil said that often, each set seems easier than the last as she fine-tunes her mental approach.

The third world champion that Atwood chatted to was Tiffany Chapon. Chapon, still a Junior, has been Open world champion three times and holds the Open world records in the 47-kilogram class in the squat, bench press, and total. Chapon shared that she visualizes the lift, knowing she is capable of it.

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A post shared by Taylor Atwood (@t_atwood)

Bavoil, Tarinidis, and Chapon will all compete at the 2024 Sheffield Powerlifting Championships in the UK. Tune into SBD Apparel’s YouTube channel on Feb. 10, 2024, to see how their varying mindsets help them in competition.

Atwood is preparing for Powerlifting America (PA) Raw Nationals in Reno, NV, on March 15, 2024. There, he will face off against Austin Perkins for the first time since 2021. Atwood was victorious in that encounter but Perkins has performed extraordinary strength feats in training since.

Featured image: @t_atwood on Instagram

The post Taylor Atwood’s “World Champion Mindset” When Lifting Heavy In Training appeared first on BarBend.

Australian social media sensation Tom Haviland stands at a colossal 6’8″ and is working toward a body weight of 400 pounds while maintaining a visible six-pack. Unlike his contemporaries, Haviland avoids the limelight, training at his home gym and outdoors without putting his face on camera.

Haviland’s training videos received the attention of podcaster Joe Rogan, who argued that Haviland might be the strongest man in the world. Haviland has trained with the 12-time Australia’s Strongest Man champion Derek Boyer but has never competed in a pro strongman contest.

On Jan. 30, 2024, the reigning World’s Strongest Man (WSM) champion Mitchell Hooper published a video on his YouTube channel wherein he compared Haviland’s best lifts to his own to determine if Haviland could outperform him if Haviland competed at the 2024 WSM contest, scheduled for May 1-5, 2024 in Myrtle Beach, SC. Check it out below:

“Haviland is not just a great deadlifter and bench presser; I’ve seen him do everything,” Hooper said. “I can’t pick out one thing he can’t do really well.”

7 Lifts Comparing Haviland vs. Hooper

Below is how Haviland and Hooper stack up across seven lifts:

1. Yoke Walk

In one of Haviland’s Instagram posts, he carried a 1,200-pound homemade yoke on his shoulders. Hooper has lifted up to 1,350 pounds on the yoke, surpassing Haviland’s best.

Hooper highlighted that Haviland’s equipment was not as stable, implying that Haviland could likely achieve higher numbers with a better kit. However, Hooper concluded that he would likely outperform Haviland in a yoke event in a strongman contest.

2. Bicep Curls

Haviland has a 235-pound barbell biceps curl personal best. Hooper admitted he cannot curl anywhere close to Havliand’s PR, conceding this lift to tie the comparison one to one.

3. Zercher Carry

Haviland performed a 626-pound Zercher carry for two sets of 30 seconds of continuous walking.

“This is basically Conan’s wheel. For context, the WSM weight of the Conan’s Wheel is 440 pounds (200 kilograms),” said Hooper. “I’ve gone up to 500 pounds on the Zercher [carry], and this is another 100 pounds and some off pounds on top of that.”

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A post shared by Mitchell Hooper (@mitchellhooper)

Hooper called it a “big 50/50” chance on whether he could match Haviland’s personal best on the Zercher carry. Hooper assessed lift three as a draw.

4. Stone to Shoulder

Haviland has lifted a 275-pound stone-to-shoulder, walked five steps, performed a set of squats, moved it to the other shoulder, and repeated for another set.

“I find it hard just to stabilize while standing [with a stone on the shoulder], never mind squatting,” Hooper said. “But at 120 to 125 kilograms, I think it would be manageable for me.”

Hooper ended this comparison in a draw as well. Predicted record after four lifts: 1-1-2.

5. Deadlift

Haviland pulled a 926-pound deadlift without a suit or a specialized deadlift bar. Hooper hoisted a 981-pound deadlift at the 2023 Arnold Strongman Classic, which Hooper won, suggesting a close comparison but leaning towards a draw due to the conditions of Haviland’s lift. Predicted record after five lifts: 1-1-3.

6. Squats

Haviland performed a 692-pound squat for multiple reps. Hooper’s best squat is about 810-815 pounds for a double in knee sleeves, making this another close comparison that Hooper suggests yet another draw. Predicted record after five lifts: 1-1-4.

7. Clean to Zercher Catch and Squat

Haviland has successfully completed a Zercher catch and squat with weights up to 485 pounds. Hooper accepted he could not clean 485 pounds, indicating Haviland would outperform him in this lift.

Image via @tom_haviland on Instagram

“Haviland has got head-to-toe strengths,” Hooper said. “I can’t pick out a thing where I go like, ‘he’s not even close.’” Hooper’s predicted record against Haviland after seven events: 1-2-4.

Hooper concluded that if Haviland were to fully commit to training for the World’s Strongest Man competition, Haviland would not only Haviland contend for the Finals, but potentially win the coveted title. 

Hooper’s next strongman contest will be the 2024 Arnold Strongman Classic, slated for March 1-2 in Columbus, OH, where he will defend his title against former ASC and WSM champs Martins Licis and Hafthor Björnsson. Two-time WSM winner Tom Stoltman and 2020 WSM Oleksii Novikov are the other top contenders in the lineup.

Featured image: @tom_haviland on Instagram

The post Mitchell Hooper Thinks Tom Haviland Can Win the World’s Strongest Man appeared first on BarBend.

…

Seven-time reigning Figure Olympia champion Cydney Gillon knows how to tune a physique to compete at the top of the sport. While most bodybuilders who compete on the Olympia stage are enhanced, contest prep can be similar for natural athletes.

On Jan 23, 2024, Gillon shared seven contest prep tips for natural bodybuilders on her YouTube channel based on her nearly two decades of experience in the sport. Learn them below:

[Related: Nick Walker Will Enter the 2024 New York Pro Bodybuilding Show]

Natural vs. Enhanced Bodybuilding Coaching

“If you bring it, you bring it, and that’s the person who will win,” said Gillon early in the video. Determination is critical for success in competitive bodybuilding for both natural and enhanced athletes. Gillon affirms that selecting the right coach to help achieve one’s physique goals is a top priority. For example, coaches who know how to build muscle naturally to the target body composition will benefit natural bodybuilders.

Per Gillon, one size doesn’t fit all. Patience is required for effective physique gains. Recognizing weaknesses and being objective about them can help maintain a healthy mentality for the years required to achieve bodybuilding success. Gillon’s running training lasted for four years to establish a base of conditioning and power to support her bodybuilding training before entering competitions.

Gillon acknowledged genetics’ role in bodybuilding as it pertains to muscular development — another nod toward why proper coaching and strategic programming are necessary to offset any genetic shortcomings an athlete might have.

Image via @vytamin_c on Instagram

[Related: Rubiel “Neckzilla” Mosquera Is Out of the 2024 Arnold Classic]

Supplementation, Sleep, & Stress 

Gillon said many factors play equally valuable roles in contest prep. In addition to training, proper supplements for recovery, getting enough sleep, reducing stress, and balancing gut health are all critical for performing at 100 percent.

Creatine is Gillon’s number one supplement for recovery, followed closely by hydration and glutamine to support her running and cardio volume. Gillon consumes amino acids early in the off-season and tapers them off a few weeks before a show to refine her aesthetics. For physiological and mental stress, Gillion relies on herbal supplements like ashwagandha, Rhodiola Rosea, and adaptogens.

Gillon built the requisite muscle in the correct proportions for Figure competitions using amino acids and creatine in combination with correct coaching, recovery, and supplementation. 

Contest Prep Length

Some athletes achieve better results from a long-term prep of a year or longer; others see results six months or fewer. Depending on how one feels mentally during a diet or with ramped-up cardio, adding or shaving prep months between shows can impact metabolism and body composition.

Cutting & Bulking Tips

Gillon implored athletes to avoid crash diets when cutting before competition. She believes that crash diets create too challenging of an environment for the body to maintain the muscle roundedness that looks good on stage.

Image via @vytamin_c on Instagram

Additionally, excess cardio can flatten certain body parts, like the glutes. Therefore, she recommends keeping cardio brisk, not blistering, especially when cutting calories. The type of cardio can also impact the body. Steady-state cardio might not create enough energy expenditure, while HIIT might be too exhausting. Gillon urged not to exert the body into a catabolic state (when the body breaks down its muscle; opposite of anabolic).

Losing body fat at a prep’s end is the goal. Supplementation and the proper cardio/diet (read: calories in vs. out) are the most significant contributing factors. For Gillon, BCAAs and EAAs worked best during a cut.

Post-show, Gillon recommends reverse dieting — gradually increasing caloric intake to boost metabolism. Adjusting gradually can help correct hormone imbalances created by aggressive dieting and cutting.

Gillan’s closing IP was to be goal-focused rather than gratification-focused.

More Bodybuilding Content

1. These Are the 10 Best Dumbbell Exercises for Bodybuilding
2. How to (Properly) Combine Powerlifting and Bodybuilding Training
3. The Ultimate Guide to Building Your Own Bodybuilding Workout Plan

Featured image: @vytamin_c on Instagram

The post Cydney Gillon’s Contest Prep Tips for Natural Bodybuilders appeared first on BarBend.

If you’ve been on board the bigger butt train, certain lower body exercises stand out. Squats, deadlifts, lunges, and hip thrusts have the center stage. But when you’re likely too tired for another set of squats, the glute kickback is ready to target your backside — without the added strain of another heavy barbell.

Here’s how this glute accessory exercise can up your gains.

How to Do the Glute Kickback

The glute kickback is a cable-based exercise that allows you to specifically target your glutes. It is performed using a few different implements or specialty pieces of equipment, but the simple cable machine serves as the standard. Here’s how to perform the glute kickback.

• Step 1 — Place the ankle strap on the cable machine carabiner and adjust its height to the lowest position
• Step 2 — With the ankle strap around your ankle, face the cable machine and lightly hinge to stabilize. Place most of your weight on the non-working leg. This is your starting position.
• Step 3 — Using your hands and free leg to brace, press into the machine to create a counterforce to your kickback. Brace your core, tighten your legs, and secure your grip on the cable machine as stability points.
• Step 4 — Keep your working leg long, with only a subtle bend at the knee. Squeeze your glute on the working side as you drive your leg backward against the resistance. 
• Step 5 – Once your glute has fully contracted, slowly lower back to the starting position. Perform for repetitions.

Coach’s Tip: Start your sets with your non-dominant side, which is often your weaker side. This way, you’re setting a movement standard that you can accomplish evenly.

Glute Kickback Variations

The glute kickback is a great way to isolate your glutes as much as possible and pepper in much-needed training volume without taxing your lower back under a barbell. 

If you’re searching for some variations on the glute kickback, a few great choices are the donkey kick, a machine glute kickback, or a 45-degree cable kickback.

Donkey Kick

[Read More: 10 Glute Exercises You Can Do at Home]

Why Do It: This bodyweight glute exercise is a way to isolate your glutes without weight. You’ll get the added bonus of a balance challenge and solid mind-muscle connection.

Equipment Needed: You don’t need anything except yourself and possibly a yoga mat here.

1. Begin in the quadruped position (on the floor on your hands and knees).
2. Brace your core and tighten your back to stabilize your position.
3. Squeeze your right glute, raising your right leg into the air. Lower it back down to the starting position and repeat with the left leg for repetitions.

Glute Kickback Machine 

[Read More: Better Glutes, Better Pulls: How Should We Approach Glute Training For Powerlifting]

Why Do It: Here, you’ll have a machine to brace your body against. Take advantage and up the weight with this isolation exercise so that you can focus as much as possible on the activation of your gluteal muscles.

Equipment Needed: 

1. Line up in the machine with your working foot flat against the footpad and your hands or shoulders braced against the pads provided. 
2. Squeeze your hands and engage full body tension to provide stability.
3. Drive your working leg backward by pressing through the full foot. Extend the leg until you feel a complete glute contraction.
4. Slowly lower back to the starting position and repeat for repetitions.

45-Degree Cable Kickback

[Read More: The 15 Best Cable Exercises for Hypertrophy, Strength, and Stability]

Why Do It: These cable glute kickbacks keep your leg at 45 degrees. Keeping your leg this way will bring your hamstrings and calves more into the movement, and it also targets your gluteus medius a little more than the usual variation.

Equipment Needed: This move just needs a cable machine and ankle strap.

1. Set up your cable machine the same way you would a standard glute kickback.
2. Brace against the machine and stabilize your body. Drive your working leg backward at an approximate 45-degree angle.
3. Fully contract the working glute to complete each repetition. Slowly lower back to the starting position and repeat for repetitions.

Glute Kickback Alternatives

If your cable machine is out of commission or you’re simply looking for some alternatives to play with, we’ve got some great alternatives for you. The best exercises here will give your glutes fantastic stimulation while allowing different angles than your major lower body exercises.

Resistance Band Abduction

[Read More: Best Resistance Bands for Glutes of 2024]

Why Do It: Many athletes do moves like this one to warm up for squats, and with good reason. Train yourself to resist unintended, overexaggerated collapsing of your knees inward during loaded squats and other knee-and-hip focused moves.

Equipment Needed: You’ll need a plyo box or a weight bench, along with a mini resistance band.

1. Take a seat on the edge of a bench or a box. Wrap a resistance band around your knees.
2. Slightly hinge forward and brace in this position. Engage your core and pre-tighten your legs.
3. Drive your knees out against the band resistance. Keep squeezing until your glutes feel fully contracted. Return to the starting position under control and repeat for repetitions.

Machine Hip Abduction

[Read More: Are You Leaving Glute Gains On the Table? Try This Two-Move Finisher]

Why Do It: Since you’ll be seated and braced against the machine, you can afford to up the weight once you’re sufficiently warmed up. You can load heavily without strain on your lower back or overall body.

Equipment Needed: You’ll have to find a hip abduction machine for this one. Otherwise, opt for the banded version, described above. 

1. Sit down in the machine with your outer legs snug against the pads and your back flat against the backrest.
2. Start with the machine in the position that allows your legs to begin as close together as possible.
3. Brace your full body and maintain this starting posture. Drive your legs out against the pads until your glutes have fully contracted. Repeat for repetitions.

Step-Up 

Why Do It: You can customize this move to your mobility and fitness level by using a different size step (or plyo box). That way, beginners can take this move to the next level while advanced athletes can also use it to improve mobility and unilateral strength while jacking up the heart rate.

Equipment Needed: Use a step-up platform or plyo box for this one. Dumbbells in your hands are optional.

1. Select a box that allows you to get approximately 90 degrees or more of knee flexion.
2. Place one foot on the box, brace your core, and tighten your legs.
3. Place as much weight as possible on the working leg and step onto the box.
4. Lower yourself under control back to the starting position. Avoid letting gravity do the work as much as possible. Repeat for even repetitions per leg.

Who Should Do the Glute Kickback

The glute kickback is often overlooked as a prominent glute exercise, though it shouldn’t be. It has clear benefits for physique enthusiasts but also is extremely helpful for gym newbies and older lifters alike.

• Physique Enthusiasts: If you want to compete in bodybuilding or simply have some jeans you want to fill out, glutes are a must. Outside of big barbell or machine exercises (such as squats or leg presses), the glute kickback has been a fixture for physique enthusiasts for ages. The precision targeting and ability to train with greater frequency cannot be beaten.
• Beginners: There are a lot of transferable benefits that a newcomer to the gym gains from the glute kickback. The central focus is always gaining muscle mass, but the set-up and execution of a good cable-based glute kickback teach a ton about proprioception and discipline. This reinforces proper technique and allows you to chase high-intensity sets through the burn instead of heavy weights.
• Older Lifters: A strong set of hips is a huge asset as you age, and the glute kickback is a lifter-friendly way to keep targeting your glutes. Many of the staple lower body exercises that hit your glutes are also very physically demanding in other ways. The glute kickback provides a low barrier to entry method of stimulating the hips, building proprioception, and confidence for an older or less experienced lifter.

Glute Kickback Sets and Reps

The glute kickback isn’t one that you’re going to do for max load. Since you are using a long lever with your leg, heavier loading would break down your form too quickly. Instead, try using sets and reps for muscle, endurance, or even warming up.,

• For Muscle Mass: Perform 2-4 sets of 10-15 repetitions. Aim for 1-2 repetitions in the tank at the end of each set and rest for 90 seconds to 2 minutes between sets.
• For Endurance: To build endurance, perform 3-4 sets of 15-20 repetitions per leg. Plan for only 30 seconds of rest between sets and aim to feel a vicious burn.
• For Warming Up: To warm up for other lower body exercises, perform 1-2 sets of 15-20 repetitions per leg. Use a 1-2 second pause in the fully contracted position for the best results.

Benefits of the Glute Kickback

The glute kickback builds your glutes, especially when you combine it with a full lower-body workout. It stands out because it also allows for some precision targeting of specific sections of your glutes and deals with significantly less load than the barbell exercises in your program.

Bigger Glutes

Most of the tools in your glute workout box are going to be compound exercises. This means that they may also target your quads and hamstrings, and certainly engage your core. The glute kickback helps to work around these other muscles, making it easier to isolate your glutes as the main target.

Precision Targeting

With more specific isolation comes a better chance at growth. Here, you’ll be more successful in making the glutes your primary muscle without other areas getting in the way and building fatigue.

The glute kickback doesn’t just make it easier to isolate your whole glute — you’re also able to angle the exercise to help load certain regions of your butt. The gluteus maximus, medius, and minimus make up the three major glute muscles and all contribute to your glute kickback. 

Choosing specific angles to perform your kickback helps to align with the muscle fibers of your gluteus medius. Your gluteus maximus is the workhorse of force production, but choosing a 45-degree angle for execution helps stress your gluteus medius a bit more too.

Lighter Load

One of the biggest benefits of cable-based exercises is the lighter loads needed to gain stimulus compared to free weights. The glute kickback is no exception. Compared to a squat or a deadlift, the glute kickback needs next to no weight to make it a challenge.

Since you keep your leg long and use precise control to perform your glute kickback, even lighter loads feel heavy. You’ll still get great growth but it also allows you to use way less weight to accomplish the goal.

Muscles Worked by the Glute Kickback

The glutes are the major muscle group worked by the glute kickback. The glutes are broken down into their three distinct muscles; being, the gluteus maximus, the gluteus medius, and the gluteus minimus.

[Read More: Try These Kettlebell Glute Workouts to Kick Your Butt Into High Gear]

Common Glute Kickback Mistakes

Although the glute kickback is a relatively straightforward exercise, there are still some common mistakes that flare up from time to time. Not bracing properly, adding too much momentum, and improper load selection are the biggest culprits.

Not Bracing Properly

The point of the glute kickback is to target and stimulate the glutes as specifically as possible. This means squeezing your butt, and subsequently, your butt moving the weight. While that may sound silly, the reality is that a lot of lifters move other parts of their body to accomplish the glute kickback.

Anchoring yourself in place with a strong brace and counterforce against the machine (using your arms to lock yourself in a specific position) are key ways to isolate your glutes. Do not allow your lower back to arch, don’t flare your upper back, or sway your hips. Brace up, and only contract your glutes. Movement from your butt should move that pulley, nothing else.

Momentum

Momentum is an issue with nearly every exercise from time to time. And sometimes, a bit of body English toward the end of your set can help you push past failure and add some extra growth potential.

Credit: Nikolas_jkd / Shutterstock

The issue arises when you accidentally use momentum that you didn’t mean to do, kicking in other areas of lower body strength to get you to the top of the movement without enough challenge to your glutes. Be disciplined, brace up, and only contract your glutes with proper form and a full range of motion.

Too Much Weight

The glute kickback takes advantage of a longer level system than say a leg press. This means that your leg staying relatively locked out keeps the resistance further from the muscle that is moving it. This makes the weight feel heavier and thus you need less of it to perform the glute kickback.

[Read More: Are Squats the Most Effective Exercise for the Glutes?]

This also means the glute kickback is susceptible to form breakdown if you load it too much. This same longer lever amplifies the challenge against your brace, meaning shooting for strength is likely to break you down even faster. Aim for loading schemes that allow you to mainly feel the glute, maintain position, and hit close to muscle failure around 10 to 15 repetitions.

Kicking Into High Gear

The glute kickback has been lurking around gyms since the introduction of cable machines. While some lifters hesitate to add them in, glute kickbacks pair just as well with squats and deadlifts as the dumbbell flye does with the bench press. For added glute gains with less load, a great proprioception builder, and a way to chisel in specific areas of your backside, look no further than the glute kickback.

FAQs

The glute kickback is a great way to add some spice to your lower body routine. Here are answers to any lingering questions.

The post How to Do Glute Kickbacks to Build Your Butt appeared first on BarBend.

A Pilates session with comedian Iliza Shlesinger isn’t a quiet event. Class might involve her dog, Tian Fu, jumping on the reformer, or her 2-year-old, Sierra, pulling at the ropes. It will definitely feature Shlesinger’s snide commentary (“I call this move ‘the Sasquatch’”). And these days, it might also include a few pregnancy-induced burps.

Shlesinger first started doing Pilates shortly after Sierra was born, and she quickly got hooked. She invested in her own reformer to regularly train at home with Pilates trainer Alisha Mullally, and began doing mat workouts on her own whenever she was on the road for work. Today, snippets of Shlesinger’s Pilates sessions make almost as many appearances on her Instagram account as snippets of her stand-up.

When she became pregnant again in 2023, Shlesinger says there was no question that she would continue practicing prenatal Pilates, but with a few modifications, in order to stay safe. “I believe a big part of a healthy pregnancy is carrying on with all the things you did before you were pregnant,” she says. She also knows that safely exercising during pregnancy offers a whole bunch of benefits: The American College of Obstetricians and Gynecologists says doing so can help reduce back pain and constipation, and may decrease your risk of gestational diabetes and preeclampsia. One 2018 study even found that those who regularly work out while pregnant spent almost an hour less in labor.

A couple months before her due date, Well+Good filmed an episode of our online video series “Good Moves” with Shlesinger and Mullally at Avenir Pilates in Burbank, California. In it, they demonstrate a feel-good prenatal Pilates routine on the reformer that’s safe for any trimester.

Want to see the whole Good Moves routine? Check out the video below, or follow this link.

Following the “Good Moves” video, we chatted with Shlesinger to learn more about her approach to Pilates, why it’s become an essential part of her prenatal routine, and what she has to say to her skeptics on Instagram.

Question: What made you start doing Pilates after having your first baby?

Iliza Shlesinger: My manager told me that she’d been doing Pilates with this incredible trainer who came to her house. And, you know, once you have a baby, it’s weird: All you want to do is leave the house, but the last thing you want to do is leave the house. So I was introduced to my trainer, Alisha, and we started doing mat Pilates.

Q: What did you like about Pilates?

IS: It was very difficult but also gentle at the same time. And I got to lay down, which was such a plus.

Q: What have been the main modifications you’ve made while pregnant?

IS: There’s no more laying down on my back, and there are no abs to engage. But my trainer’s like, “Doesn’t mean we can’t work your arms!” And you can always work your inner thighs, which feels a little weird because of all the relaxin. Really, my favorite part is beating myself up about how bad my workout is and then having my trainer tell me like, “No, you did great. You’re very pregnant.” And then I’m reminded like, yeah, I’m growing a human. It’s okay that we didn’t do legs and loops today.

I just toured through Europe [and while I was there, tried to practice Pilates]. There was this one guy in France who just looked at me, and in a very French way was like, No, I don’t train pregnant women. I respected that [but] I’ve been doing Pilates long enough that I know how to make my modifications, [so] I signed like a little waiver. And then the bulk of the exercises we did, I just couldn’t do it, but I had too much pride to leave. So I just sat there doing very tiny ankle flexion workouts.

Q: Do you have any favorite prenatal Pilates moves these days?

IS: Anything I can do where I can feel my upper thighs screaming makes me feel like I have some control over what’s going on. And “hug a tree” is always nice because you get to see yourself in the mirror, and I don’t look pregnant in my arms, so that’s always a nice little walk down memory lane.

Anything I can do where I can feel my upper thighs screaming makes me feel like I have some control over what’s going on. —Iliza Shlesinger, on her favorite prenatal Pilates move

I also do a lot of balancing moves. You can see them on my Instagram, and I always get annoyed when people comment that I shouldn’t do it: I’ve been doing Pilates for over a year with a trainer. Plus, she’s [with me when I’m practicing].

Q: Everyone’s an expert on Instagram.

IS: Everyone’s an expert on women on Instagram, for sure. What would we do without the comments section?

Here’s a rule: Don’t tell pregnant women what they can and can’t do. There are women flipping cars and tires in CrossFit who are pregnant just like me. I’m fine.

Q: Do you feel different at all after a Pilates session?

IS: I always love feeling sore the next day. As an “athlete”—please put that in quotes—you always feel like it’s a job well done. You got to a muscle that maybe you had neglected or needed a little extra attention. You never feel bad having done a workout, no matter how short it is. Even if you only get a little bit of sweat, a little bit of your heart rate up, it’s still something.

Q: And how does it affect you mentally?

IS: Any time you can carve out time for yourself, not looking at your phone, it’s always good to come back into the world with fresh eyes, feeling a little exhilarated, having exhausted yourself. The actual only way to get me to not be on my phone is to pay someone to train me. I’m always cognizant of the fact that I paid for the hour, so I try to get every last drop out of it. But we have a lot of fun. We let the dog come in. Sometimes my daughter comes in, and that’s bonus weight on the carriage.

Q: I was going to ask, is that intentional to have your daughter watch you stay active throughout your pregnancy?

IS: Ever since she was little, she would sit in her little baby bouncer and she’d watch. It’s cute—she says the word “Pilates” and she knows that there’s ropes involved and she just wants to be with us. Any behavior you model for your child, they internalize. My mother worked out. She also had a job and she was a single mom for a while who took care of all the gardening and all the maintenance and never talked about it. She just did it. And I think there’s an incredible benefit to women seeing other women naturally just do very strong things because it instills it in you without being demonstrative about it.

Q: Any last thoughts on Pilates you want to share?

IS: I own an Allegra 2 reformer, and I love it. But I also think mat Pilates offers so many benefits. You can do it anywhere. You don’t even need a sports bra. You don’t even need pants on. You can do it in a hotel room on a towel. And trust me, I have.

You’ve been wanting to try the cardio dance class everyone’s been talking about. You sign up and pick out your cutest gym outfit—ready to slay your workout. But you walk in and you immediately regret it.

The room is full of women seemingly fitter than you. Never have you felt more aware of the size of your body. This was supposed to be a fun and health-giving experience, but it’s become a serious self-loathing session.

If you’ve ever experienced body comparison at the gym, you know it can dissolve your happiness in a blink. But the gym is a place for folks of ALL sizes. So how do you take advantage of the fitness classes and equipment there—without feeling discouraged about your body image?

Studies show that comparing your physique to others lowers your positive body image and increases your odds of developing an eating disorder. Below nutrition and fitness experts, who assist people in their body-acceptance journeys, are offering advice on how to not size yourself up to others when you work out.

5 tips to stop engaging in body comparison at the gym 1. Prepare your mind in advance

When it comes to addressing body image issues around exercise, the work starts before you enter the gym doors, says Rebecca Toutant, RD, CEDS, CDCES, CPT of Nourishing Bits and Bites. Consider your self-talk while working out. Is it negative or positive? Do you already struggle with body acceptance?

Often repetitive negative thoughts about our body aren’t true. Toutant reminds us, “What we ‘see’ in the mirror and in looking at others is not objective truth or fact. Rather, how our brain processes the information is influenced by our emotional state.”

How can you get amped up with positive thoughts before a workout? Start with gratitude for your own body. Affirmations and personal mantras can be repeated to flip negative thinking to positive. Eating disorder specialist Laurie Dunham, RD, CED-S, LD, suggests the following examples:

• “I am thankful for my strong legs that carry me through the day.”
• “I am thankful that my arms allow me to hug the people I love.”
• “I am grateful for a functioning GI system that allows me to properly digest food so I have the energy needed to work and play.”
• “I am enough.”
• “I am strong.”
• “I am more than a body.”

What else can boost your confidence before you walk into the gym? The right playlist! Toutant suggests, “Choose empowering audio. Put on some tunes that leave you feeling strong and confident.”

If that doesn’t feel like enough to help you work through any blocks or limiting beliefs you have about your body, consider seeking out help from a therapist to get to the root causes and address them.

2. Appreciate body differences

The gym presents a display of various body types. The key is to not compare and despair when you see people who look different than you. “There will always be aspects of others we are envious of, but if we can turn that energy into trying to appreciate differences, it can be incredibly beneficial,” Dunham says. “It would be so boring if we all looked the same!”

Studies show that body appreciation is related to better eating habits, fewer body image disturbances, and overall improved mental health. Add to that list enhanced sexual satisfaction and self-compassion and I’d say it’s time to extend a thank you to your body.

Furthermore, your body size does not determine your physical fitness or overall health. “Someone can ‘look’ what society may describe as ‘healthy’ or ‘fit’, but they may be struggling with health or performance,” Toutant points out. Conversely, health is possible at every size—despite what weight stigma would have us believe.

3. Focus on your own fitness

Ever hop on the treadmill next to someone and enter an unspoken competition? Or add on more weight than what’s comfortable to the barbell because someone else can lift that much? Using someone else’s performance as a measuring stick for your abilities is a surefire way to increase your chances of injury and overtraining.

“Your needs and progress are your own,” Toutant says. “Whether or not someone can do more or go faster doesn’t ‘undo’ how far you’ve come. You ARE worthy of belonging right here, right now, as you are. There’s nothing to prove.”

When you feel your gaze wondering to those around you to see how you stack up to what someone else is doing, take it as a sign to recenter yourself and remember why you’re working out in the first place.  “Focus on intrinsic goals,” Dunham says. “Think about where you are now and where you want to be concerning strength, flexibility, endurance, and how you feel, both mentally and physically, every day.”

4. Be friendly

Your insecurity may make you feel closed off from others, but gym friends can make all the difference! Resist the urge to withdraw. “Smile. Laugh. Consider eye contact. So many people walk around plugged in, blank stare, and in their own world—often to preserve themselves,” Toutant says. “You don’t need to make best friends, but it’s okay to acknowledge one another.”

While you may think everyone is noticing your imperfections, other gym-goers are not concerned about your body. Instead, everyone is in the same boat. They may even be feeling apprehensive about a new class or gym like you are, which is totally normal.

“Many people feel insecure at the gym,” Toutant says. “There is so much vulnerability in trying something new, re-starting a journey after a pause, moving your body in new ways, your body not feeling the way it used to, seeing unfamiliar faces, and quite literally feeling physically and emotionally uncomfortable. Just know at the end of the day, we’re all human.”

5. Find a place where you feel welcome

Not all gyms are created equal. Every facility will have its own feel. “Find the ‘gym culture’ that aligns with your values,” Toutant suggests. “If you choose to go to a gym rooted in hierarchies and competition, it may not be the best move for feeling better in your body.”

What’s the messaging promoted by the gym? Is it all about body modification or body inclusivity? Look at customer relations. Do the trainers treat everyone the same? Are you greeted kindly?

If you’re not feeling the vibe, find an alternative option for exercising. “Movement can happen anywhere,” Toutant says. “If being in the gym is too much of a distraction or leaves you feeling rough about what you’ve done or are doing, take a break and focus on your own path.”