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If strong, sculpted arms are one of your fitness goals, you might assume the only way to get them is to perform endless biceps curls and triceps kickbacks. But if you’ve done an at-home barre workout, like Xtend Barre or Barre Blend, you’ve likely felt the burn in your arms.

So can you get a solid strength training workout from those barre arm exercises? Here’s what you need to know.

Does Barre Build Strength in the Arms?

“Absolutely!” says Jen Cordiner, education director for Xtend Barre, an at-home barre program that incorporates cardio, Pilates, and ballet fundamentals to help you burn fat and build muscle.

Barre workouts typically combine bodyweight exercises with high reps to strengthen and build your muscles.

“A focus on proper form and creating your own resistance help lead to a long, lean, sculpted upper body,” Cordiner says. Your target muscles may burn and shake — surefire signs that the routine is working.

Many Xtend Barre workouts also incorporate equipment such as resistance bands or light hand weights to boost the intensity of barre arm exercises. This can really ramp up your upper-body toning results, Cordiner says.

Is Barre Considered a Strength or Cardio Workout?

Traditional barre workouts use small, isometric exercises to help you build total-body strength and definition — minimal cardio included.

However, BODi’s barre programs are unique in that it blends traditional isometric exercises with dynamic movements that get you moving through a full range of motion.

The result: You get strength and cardio benefits in a single session. “Our combination of sculpt and cardio offers a full-body workout, which leads to better results,” Cordiner says.

How Often Should I Do Barre Arm Exercises to Increase Strength?

If you really want to see and feel strength results, Cordiner recommends doing barre three to five days a week. As your strength and endurance grow, you can bump up your weekly sessions to five or more.

Ready to get started? Try an Xtend Barre or Barre Blend workout on BODi. Choose from total-body routines, or give specific muscle groups (ahem, your arms) extra attention with focused workouts.

Don’t have a ballet barre? No worries — a sturdy chair, countertop, or the back of the couch will do the trick, so you can start enjoying the benefits of barre arm exercises.

The post Do Barre Arm Exercises Count as Strength Training? appeared first on BODi.

Build the body you’ve always wanted, become mentally unstoppable, and discover what it’s like to be in control of your results with the first-ever weightlifting program from Super Trainer Shaun T.

Introducing DIG DEEPER, the ultimate body recomposition program coming to BODi in December 2023.

What is DIG DEEPER?

DIG DEEPER is an intense, all-out weightlifting program for all levels, designed to give you a total-body recomposition.

A body recomposition program reshapes your body by torching fat while building muscle to reveal a leaner, more muscular body.

Over 12 weeks, Shaun takes you through three 4-week collections of workouts using a variety of proven lifting techniques that will leave you toned and sculpted.

You will lift heavy, gradually bumping up your intensity, and target every muscle group to help you reach your peak physical and mental strength.

Workouts are 6 days a week, 30-50 minutes a day, with just 1 day of low-impact cardio (no jumping or high impact required!).

There’s also a No Excuses collection of under-25-minute workouts, for when you’re short on time.

What kind of results can I expect from DIG DEEPER?

Get jaw-dropping physical results with DIG DEEPER, as you shred fat and increase muscle mass to completely rebuild your body.

It’s about getting the results you want and feeling more powerful in your body than ever before.

You will see continuous progress as you build and sculpt muscles, even in areas you never thought you could, and achieve next-level strength and fitness — physically and mentally.

What is a body recomposition program?

Your body composition is your ratio of lean mass (such as muscle) to fat mass.

DIG DEEPER is a body recomposition program that changes the makeup of your body by reducing your fat stores while increasing your muscle mass to make you leaner, stronger, healthier, and more powerful.

Body recomposition also speeds up your metabolism, to help you lose weight and keep it off.

Keep in mind that body recomposition looks different for everyone. This is why you might not see the scale move, but you will 100% see and feel a difference in your body.

Why is strength training important?

Whether you want a lean and toned body or a muscular, chiseled physique, weight training is one of the most effective ways to reshape your body and achieve a healthier body composition.

Regular strength training also helps protect and stabilize your joints, improve bone density, and increase strength and muscle mass, to help you look and feel amazing — now and into the future.

How is DIG DEEPER different from other workouts?

DIG DEEPER isn’t just the name of his new fitness program — it’s a mentality Shaun has followed since the beginning of his fitness journey. It’s tattooed on his body, quoted in his gym, and always top of mind.

The term reminds Shaun that when life gets tough, you can back down, or you can dig deeper, push through, and discover the greatness inside of you.

And that’s what he did in his own weightlifting journey.

Shaun immersed himself in weightlifting to take his training to the next level and challenge his body in new ways.

He reshaped his body, a total recomposition of his physique, and shocked the world with his stunning physical and mental transformation.

Stronger and more shredded than ever, he won several gold and silver medals in his first-ever Men’s Classic Physique competition.

Now, he’s sharing his exact body-sculpting method with you, so you can get your own mind-blowing results.

Who is Shaun T?

As a BODi Super Trainer, fitness legend, and motivational superstar, Shaun T has helped millions of people get in the best shape of their lives.

Known for his transformational programs and powerfully inspirational style, he’s the creator of megahits FOCUS T25, T25 + B25 Super Blocks, Transform :20, CIZE, INSANITY, and LET’S GET UP!

Now he’s back with his first-ever weightlifting program that will get you serious results, to help you look and feel incredible.

When will DIG DEEPER be available?

DIG DEEPER will be available for VIP Early Access in December 2023. You’ll need a Fitness membership to purchase the program.

Want more details about DIG DEEPER?

Get all the info about Shaun’s new DIG DEEPER program by visiting FAQ 10406.

The post Lift and Get Shredded With DIG DEEPER From Shaun T appeared first on BODi.

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.