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Try this: Place your hand on your lower abs and cough a few times. That contracting muscle you feel? That’s your transverse abdominis—and targeting this particular muscle is the best way to tone your lower abs!

The transverse abdominis extends between your ribs and pelvis and is the deepest of the six ab muscles. Its fibers run horizontally, wrapping around your trunk from front to back like a corset. 

The next 10 exercises can help target your transverse abdominis, tone and strengthen your lower abs, reduce lower back pain, and keep you feeling fit, strong, and energized!

Be sure to take your time and maintain good form (these are not about speed!), and remember to breathe. Try to incorporate these exercises into your workout routine on a weekly basis for the best results!

1. Full Plank Photo Credit: Get Healthy U

The plank is a staple of most ab workouts because it recruits the entire core!

How to perform a plank:

• Begin kneeling on all fours with your hands directly under your shoulders and toes on the mat.
• Tighten your abdominals and raise your body up off the floor, lengthening your legs behind you. Hold your entire body tight, and remember to breathe.

2. Bird Dog Photo Credit: Get Healthy U

Bird dogs strengthen the lower back and abdominals while promoting stability and balance.

How to perform a bird dog:

• Kneel on the mat on all fours. Reach one arm long, draw in the abdominals, and extend the opposite leg long behind you.
• Repeat on the other side.

3. Forearm Side Plank Photo Credit: Get Healthy U

Forearm side planks don’t just target your core—they also strengthen your shoulders and upper back.

How to perform a forearm side plank:

• Being lying on the floor with your forearm on the mat and your shoulder stacked over your elbow. Legs are long, with your feet stacked on top of each other.
• Lift your body into a side plank position, keeping your lower knee on the floor and your abdominals engaged. Try not to let your hips rise or drop.
• Repeat on the other side.

4. Bend-Extend Ab Tuck Photo Credit: Get Healthy U

Bend-extend ab tucks are great for working your lower abdominal area and protecting your lower back.

How to perform a bend-extend ab tuck:

• Start seated on the mat with arms behind you, hands on the mat, and fingers facing your backside. Sit back on your hands and lift up your feet off the mat, keeping the knees bent.
• Keep abs tight, press your legs out long, and your lower back down slightly (you should feel your lower abdominals working). Push yourself back up and pull your knees in to return to the start position.

5. Bicycle Crunch Photo Credit: Get Healthy U

Bicycle crunches help build coordination and a strong core.

How to perform a bicycle crunch:

• Start lying on your back with your feet off the floor and legs in a tabletop position. Hands are behind your head, and your head, neck, and shoulders are flexed off the mat.
• Bring one knee in and to the opposite elbow, reaching towards it. Repeat on the other side in a crisscross motion working the obliques.

6. Toe Reach Photo Credit: Get Healthy U

Toe reaches focus on core engagement and really target the transverse abdominis.

How to perform toe reaches:

• Start on your back with your legs long-reaching towards the ceiling.
• Bring your head, neck, and shoulders off the mat and reach your arms up towards your feet. Return to the tips of the shoulders and repeat.

7. Bridge Photo Credit: Get Healthy U

Bridges stretch the chest, neck, spine, and hips while strengthening the glutes, core, and lower back. They also promote good posture!

How to perform a bridge: 

• Begin lying on your back with your knees bent and feet flat on the floor close to the glutes.
• Place your arms flat on the floor next to you, tucking your shoulders under your back. Align your knees with your hip bones.
• Press your palms down as you lift your hips high and squeeze the glutes and abdominals. Keep your neck relaxed on the mat.
• Continue to breathe and hold for 30 seconds.

8. Leg Drop Photo Credit: Get Healthy U

Leg drops focus on strengthening the lower abs and back. Keep your movements slow to really work the core!

How to perform leg drops:

• Start lying on your back with both legs long towards the ceiling.
• Keep your abs tight as you lower one leg until it’s a few inches off the floor, then switch legs.
• Tip: never go so low with your legs that your back pops off the mat.

9. Flutter Kick Photo Credit: Get Healthy U

You’ll definitely feel these flutter kicks in your lower abs!

How to perform flutter kicks: 

• Start lying on your back, legs extended at a 45-degree angle, with your arms down at your sides and your legs off the ground.
• Slightly lift your head, shoulders, and neck off the ground.
• Start kicking (or fluttering) your legs up and down, alternating as you go. Your flutters should be at a pace you can maintain while still keeping your core still.
• Try to flutter for at least 30 seconds, or as long as you can!

10. Bear Crawl Hold Photo Credit: Get Healthy U

The bear crawl hold is another challenging move, but it’s perfect for activating your core, shoulders, quads, back, and hips.

How to perform a bear crawl hold: 

• Start on all fours and lift your knees so that they’re at a 90-degree angle and hovering an inch off the ground. Only your palms and toes should be touching the floor.
• Keep your back flat, core engaged, legs hip-width apart, and arms shoulder-width apart. 
• Hold this position for 20 to 30 seconds, or as long as you can!

Strength Training for Women Over 50: 11 Best Moves Photo Credit: Get Healthy U

There are many factors involved in maintaining good physical and mental health as you age, but one of the most important things to consider as you grow older is weight training. 

These strength training exercises are proven to get results for women over 50!

Strength Training for Women Over 50: 11 Best Moves

The Best Love Handle Workout Photo Credit: Shutterstock

These five exercises specifically target the love handles and will have you feeling the burn!

Combine this workout with a healthy diet and cardio, and you’ll watch that belly fat “waist” away.

The Best Love Handle Workout

9 Tips For Joint Health | Keep Your Joints Healthy As You Age Photo Credit: Shutterstock

Keeping your joints healthy is key to staying mobile and experiencing less pain as you age.  Although you may not be able to prevent all joint injuries or arthritis, there are many things you can start doing today to improve your joint health!

9 Tips For Joint Health | Keep Your Joints Healthy As You Age

IFBB Pro League Men’s Open bodybuilder Brett Wilkin was the first athlete to qualify for the 2023 Mr. Olympia contest when he won the 2022 Bigman Weekend Pro. On Oct. 9, 2023, Wilkin officially withdrew his name from the 2023 Mr. Olympia, slated for Nov. 2-5, 2023 in Orlando, FL. Wilkin announced that he had to bow out due to digestive issues in an video published to his Instagram page that can be seen below:

[Related: Theo Leguerrier Wins 2023 Italian Olympus Pro Bodybuilding Show]

“To make a long story short, the body was not responding like it should be from the get-go,” said Wilkin. “I had some early red flags, and that just progressed into me not being able to keep food down, keep meals down.”

Wilkin revealed in the video that he hadn’t trained in two weeks as of the time the video was filmed. He estimated losing 15 to 17 pounds in that time due to digestive problems that he’d suffered for several weeks.

After initially keeping the issues to himself while trying to continue his prep, he consulted his wife, Ivana, and coach, Matt Jansen, to pull out of the Olympia. The IFBB Pro League and Olympia promoters were made aware of his decision before Wilkin’s public announcement.

Several of Wilkin’s fellow competitors and renowned bodybuilding champions offered support following Wilkin’s decision, including seven-time Mr. Olympia Phil Heath, seven-time Olympia 212 champion Flex Lewis, and fellow Mr. Olympia competitor Nick Walker, whom Wilkin would’ve shared the stage with in November.

Wilkin’s victory in the 2022 Bigman Weekend Pro was his first victory in the IFBB Pro League, and he would’ve made his Mr. Olympia debut in Orlando had he competed. He also became a father to a daughter in 2023.

Wilkin is the third athlete to withdraw from bodybuilding’s world championship event. Two-time Sandow Trophy winner Mamdouh “Big Ramy” Elssbiay bowed out due to injuries in September 2023. Earlier that same month, 2023 Toronto Pro Supershow winner Iain Valliere withdrew from the contest and announced his retirement from competitive bodybuilding. 

With Wilkin’s absence, the 2023 Mr. Olympia roster has 21 athletes scheduled to take the stage as of the time of this article’s publication. The qualifying season concluded on Oct. 9, 2023, which means the only way another competitor can join the lineup is if they are offered a special invite by either the IFBB Pro League or Olympia promoters.

Wilkin concluded his video by sharing his optimism about competing again to potentially qualify for the 2024 Olympia.

Featured image: @brett_wilkin on Instagram 

The post Brett Wilkin Withdraws From the 2023 Mr. Olympia Contest appeared first on BarBend.

If you’re wondering if there’s a definitive “healthy weight,” here’s the truth: There’s no perfect, absolute number you should aspire to achieve.

Your healthy weight depends on a number of different factors, and there’s no way we can all fit into the same mold.

With that said, everyone has a healthy weight — or better yet, a healthy weight range — they can strive for to limit their risk of weight-related health issues. Here’s how to estimate yours.

How to Find Your Healthy Weight

Age, height, gender, bone density, muscle-to-fat ratio, and overall health can all influence how much you weigh.

While there’s no cut-and-dried formula for calculating your healthy weight, there are four common metrics that medical professionals use:

• Body mass index (BMI)
• Waist-to-hip ratio
• Absolute waist circumference
• Body fat percentage

While these measurements won’t provide you with a magical number to aim for, they can be used as a guideline to determine a healthy weight range.

(Though, again, this isn’t an exact science — it’s also important to pay attention to other factors, like your energy levels, how your clothes fit, and how good you feel overall.)

What Is Body Mass Index (BMI)?

Body Mass Index (BMI) is an estimation of body fat based on a person’s weight and height.

Doctors may use your BMI as a screening tool to determine if you’re at risk for developing obesity-related health problems such as heart disease, high blood pressure, type 2 diabetes, and sleep apnea.

To calculate your BMI, divide your weight in pounds by your height in inches squared, and multiply the result by 703. (Or just use an online BMI calculator.)

The resulting number predicts where you sit on the weight spectrum:

• Underweight = BMI <18.5
• Normal weight = BMI 18.5–24.9
• Overweight = BMI 25–29.9
• Obesity = BMI of 30 or greater

You can get an idea of your recommended weight range for your height by consulting this BMI chart from the National Institutes of Health.

However, the Center for Disease Control and Prevention (CDC) notes that BMI is not a reliable method of measuring body composition, which is all-important, because it only measures “excess weight” and not excess fat.

Excess weight isn’t always a bad thing. Someone who carries a lot of muscle, for example, may have a high BMI even though their body fat percentage is quite low.

That’s why it’s important to take other metrics, like waist circumference and boy fat percentage, into consideration, too.

What Is Absolute Waist Circumference?

Absolute waist circumference is a fancy term for your waist measurement in inches. This measurement should be taken an inch or so above your belly button, says nutrition scientist Eric Feigl-Ding, PhD.

“People with apple-shaped bodies — or a large amount of fat around the midsection — have high risk levels for health problems, especially when their waist circumference is more than 35 inches (for women) or 40 inches (for men),” he explains.

How can this info help you determine your healthy weight? In general, if your waist circumference falls below that threshold, it’s likely that your weight is within a healthy range.

What Is Hip-to-Waist Ratio?

Like BMI and absolute waist circumference, measuring your hip-to-waist ratio is another quick way to estimate whether you’re at a healthy weight.

To calculate hip-to-waist ratio, simply divide your waist measurement (in inches) by your hip measurement (taken at the widest part of your buttocks—also in inches).

The resulting number can be used to predict your risk of developing health conditions such as heart disease, especially in women.

For men, waist-to-hip ratios of:

• Less than 0.9 = low risk
• 0.9 to 0.99 = moderate risk
• 1 or above = high risk

For women, ratios of:

• Less than 0.8 = low risk
• 0.8 to 0.89 = moderate risk
• 0.9 or above = high risk

Similar to BMI, lowering your waist-to-hip ratio into the “low risk” range means that your weight is likely in — or close to — a healthy range.

What Is Body Fat Percentage?

We get it: When you’re trying to lose weight, you want to see the number on the scale go down.

But water retention, muscle mass, and hormones can cause the scale to fluctuate — so focusing on weight isn’t the best way to gauge whether your healthy lifestyle is paying off.

By keeping track of your body fat percentage, however, you can get an idea of how much fat you’ve lost — even if the number on the scale isn’t budging.

And research suggests that body fat percentage — the percentage of your weight that comes from fat — may be a better predictor of cardiovascular risk factors than BMI.

So how do you measure body fat percentage? The most reliable methods include a DEXA (x-ray) scan, underwater weighing, or bioelectrical impedance.

Some of these methods can be done at home — you can shop online for a body fat scale that uses bioelectrical impedance — but for the most accurate estimate of your body fat percentage, you’ll want to let a professional do the measuring (ask your doctor for a recommendation).

Finding Your Healthy Weight Without Crunching Numbers

When it comes to determining and achieving your goal weight, some of the most important variables can’t be calculated or measured.

Take stock of how you feel overall: Do you have enough energy to be as active as you’d like throughout the day? Does your annual physical show you’re in good health? Are you eating and sleeping well?

Pay attention to that instead of solely focusing on what you see on the scale.

“It’s always about a better weight, not a perfect weight,” says Marty Davey, M.S., R.D. “Aiming for better weight is much more useful, because it’s achievable. A 280-pound person who loses even 10 percent of their weight is still obese, but has reduced health risks. That’s a win.”

The post What Is a Healthy Weight for Me? appeared first on BODi.

As the temperatures start to drop, we start craving soup. This healthy Tuscan tomato soup recipe is a favorite since it’s super simple to make with a few pantry staples like canned tomatoes, chickpeas, and day-old bread!

Our take on a Tuscan tomato soup (also known as pappa al pomodoro) adds chickpeas for extra plant-based protein and texture. If you are looking for a delicious but healthy homemade tomato soup that is thick and creamy without the need for heavy cream – you’ll love our Tuscan tomato bread soup.

We were honestly so shocked by the creaminess of this soup because it tastes like it has cream, but it is actually dairy-free. Blending half of the soup in a blender and adding the bread to the soup base creates a creamy texture without any heavy cream.

Check out the details for our healthy Tuscan Soup, a few helpful FAQs, followed by the full, delicious recipe.

The Ingredients Photo Credit: Get Healthy U

To make our healthy Tuscan soup, you’ll need:

• Canned Tomatoes: we recommend using a higher quality canned tomato like San Marzano tomatoes if you can since they add so much flavor to this simple soup. We prefer whole, peeled tomatoes. 
• Onion, Garlic and Carrot: this combo of veggies adds tons of flavor to this soup. If you don’t have fresh garlic, you can substitute with 2 teaspoons of garlic powder. 
• Broth: use a flavorful broth for best results. Use vegetable broth for a vegan version of this soup or else you can use chicken stock. For those that need to limit their sodium intake, use a low sodium broth. 
• Chickpeas: add some plant-based protein and texture to this simple soup by tossing in a can of drained chickpeas. If you don’t have chickpeas, you can substitute with white beans or butter beans. 
• Basil: fresh basil is a perfect pairing with tomatoes. We use fresh basil but you can also use dried basil – we recommend adding about 1 teaspoon dried basil. If you don’t have basil, you can also use a teaspoon of Italian seasoning. 
• Bread: cube up day-old or stale bread to thicken this soup. We used a sourdough loaf, but any soft white bread will also work well for this Tuscan soup recipe. You just want to avoid using a whole grain or seedy loaf as the grains and seeds do not break down into the soup.

The Details Photo Credit: Get Healthy U

Here are the detailed instructions for our healthy Tuscan soup:

• Saute the Onion and Carrot: start by adding olive oil, diced carrots, and onion to a large dutch oven or large stock pot over medium-high heat. Saute until the onion is translucent. Stir in the garlic and cook for 1 more minute. 
• Simmer with the Other Ingredients: Meanwhile, add the canned tomatoes to a large bowl and crush them by hand. Add them to the pot with broth, chickpeas, and basil. Simmer and then add the day-old bread. Simmer until the bread is softened. 
• Blend Half: add ½ of the soup to a blender and puree until smooth (or use an immersion blender to partially blend the soup). Stir back into the rest of the soup. Serve with parmesan cheese, olive oil, and more fresh basil leaves.

Tuscan Soup FAQs Photo Credit: Get Healthy U

Is this Tuscan soup healthy?

Yes! This healthy tomato basil soup recipe is made without heavy cream but is instead thickened with bread which reduces the total calories. Tomatoes are a good source of several essential nutrients like vitamin C which supports a healthy immune system and potassium, an electrolyte, which is beneficial for blood pressure regulation. 

The red color of tomatoes comes from a red pigdment and antioxidant called lycopene. Processed tomatoes (like canned tomatoes) are much higher in lycopene than fresh tomatoes. Those who eat more lycopene rich foods may have a lower risk of heart disease and cancer.

How many calories in tomato soup?

This healthy tomato soup recipe has about 175 calories per serving. Traditional canned Campbell’s tomato soup has only 90 calories per serving. Our version of tomato soup is a little higher in calories since it also has chickpeas which bumps up the protein and fiber content.

Can you make this soup with canned tomatoes?

Yes! We love making tomato soup using canned tomatoes because you can make it anytime of the year, not just the summer when tomatoes are at their best.

Can you make this soup ahead?

If you like to meal prep or make ahead of time, you can just prepare the soup as directed then allow it to cool to room temperature for storage. Store in airtight containers in the refrigerator for up to 3 days or in the freezer for up to 3 months. Reheat in a pot on the stove. Individual servings can be reheated in the microwave.

Full Recipe: Healthy Tuscan Soup Photo Credit: Get Healthy U

Total Time: 40 minutes

Yield: 8 serving(s)

Ingredients:

• 2 tablespoons extra-virgin olive oil
• 1 medium yellow onion, chopped
• 2 large raw carrots, peeled and chopped
• 3 cloves raw garlic, minced
• 1 (28 oz) can whole peeled tomatoes (San Marzano)
• 4 cups vegetable or chicken broth
• 1 (15 oz) can of garbanzo beans, drained and rinsed
• 10 basil leaves, chopped fine
• 1 ½ cups day old bread, cubed or torn into pieces
• 1/4 teaspoon sea salt and ground black pepper

Instructions:

1. Heat the olive oil in a large pot over medium heat. Add the onion and carrots and saute until the onion is translucent. Stir in the garlic and saute for 1 minute.
2. In a separate bowl, crush tomatoes by hand. Add them to the pot with salt and pepper. Partially cover and simmer over medium heat for 15 minutes.
3. Add the broth, chickpeas, and basil. Bring back to a simmer for another 10 minutes.
4. Add the bread cubes; simmer for another 10 minutes until the bread is soft. You can use a potato masher to break down the bread if needed. Add sea salt and black pepper.
5. Add ½ of the soup to a blender and puree until smooth (make sure to leave the lid ajar for venting out the steam). Add back to the pot and stir to combine.
6. Serve with parmesan cheese, extra olive oil, a dollop of heavy cream (optional), and more fresh basil.

Nutrition Information Per Serving:

• Calories: 175
• Protein: 7 gram(s)
• Fat: 5 gram(s)
• Carbohydrates: 26 gram(s)
• Fiber: 6 gram(s)
• Sugar: 7 gram(s)

More Soup Recipes You’ll Love Photo Credit: Get Healthy U

If you are looking for more tomato based soups, here are a few of our favorites: detox vegetable soup, hamburger soup, or this hearty white bean soup. We also rounded up 14 fall soups that everyone will love that are also hearty and delicious.

21 Healthy Quinoa Recipes You’ll Want to Make ASAP Photo Credit: Shutterstock

On the hunt for the best quinoa recipes? We don’t blame you! Quinoa—an edible seed and plant-based protein—is known for being a nutritional powerhouse and easy to incorporate into any meal needing a healthy boost.  

Check out our favorite quinoa recipes that are so delicious, you’ll forget how healthy they are!

21 Healthy Quinoa Recipes You’ll Want to Make ASAP

14 Health Benefits of Cucumbers (And a Few Refreshing Recipes) Photo Credit: Depositphotos

From healthy skin to improved memory, check out the top 14 health benefits of cucumbers!

And if you’re lucky enough to have a load from your garden or farmers market on hand, you’ll definitely want to check out some of our favorite cucumber recipes, too.

14 Health Benefits of Cucumbers (And a Few Refreshing Recipes)

Highest Rated Low-Calorie Smoothies Photo Credit: Depositphotos

Whether you need an on-the-go breakfast, an energizing afternoon pick-me-up, or a refreshing beverage to cool down on a hot day, all are great reasons to whip up one of these highly-rated smoothies!

Smoothies are naturally packed with nutrients and a great source of fiber since you’re including whole fruits and/or vegetables.

Highest Rated Low-Calorie Smoothies