Health & Fit This Common Mistake People Make When Doing Leg Lowers Wrecks Your Core Work
This secret ingredient makes the best macaroni and cheese
Macaroni and cheese is maybe the ultimate comfort food. What’s not to love? It’s an excuse to eat tons of carbs and cheese. While there are countless delicious, ooey, gooey macaroni and cheese recipes, most of them are omitting one ingredient that’s a total game-changer: cream cheese. Southern Foods the Rest of the World Needs to Try Yes, you’ve heard of mac and cheese with lobster, mac and cheese with smoked gouda, mac and cheese with hot sauce and even macaroni and cheese with Cheez-It crackers crumbled on top. But the best-ever mac and cheese includes cream cheese. Why? Cream cheese adds a silky smoothness, resulting in a luxurious texture you need to truly try to believe.
You can work your core muscles in almost any direction, doingsit-ups, , and . But if you're experiencing lower back pain from core exercises that you do while lying down, you'll want to fix your form.
Feeling soreness in your lumbar spine, or the vertebrae of your, is extremely common with ab-focused moves like the leg lower exercise, flutter kicks, and scissor kicks. All of these involve lying down on your back and moving your legs without them touching the ground. While they're considered productive, ab-strengthening exercises, many people make this all-too-common mistake time and time again: arching the lower back during the move.
Leg Day Just Got Way More Interesting, Thanks To These Fresh Move Ideas
You'll feel like a boss when you master the pistol squat.Unfortunately, too many people neglect leg day (a) because they think they’re already working their legs all day, especially if they're doing workouts like running or biking and (b) because the leg muscles are so large to begin with, it takes longer to see results. Don’t do that! You'll get the biggest bang for your workout buck by doing strength exercises that specifically target your legs at least once a week.
"The most common mistake I see people making in class is not pinning their lower backs to their mats," says, trainer and founder of . "When your lower back isn't planted, you're not fully engaging your core, and over time this can lead to prolonged stress on your back." You'll know if this is happening to you if you feel more uncomfortable pain in your lower back than good soreness in your ab muscles after doing these exercises.
If you do these moves correctly, you'll benefit from a stronger core. "With proper form, flutter kicks, leg lowers, and jackknives [another lay-flat ab move] are incredible for the," says White. When your back isn't firmly on the mat the entire time, you'll not only hurt your spine, but you won't be doing anything for your ab muscles. "Just because you can move your legs lower to the ground doesn't mean you have stronger abs," says , mindset and fitness coach and author of . "It's all about how engaged your core is."
Dr. Fauci Just Warned of This 'Very Disturbing' COVID Symptom
“We're see more and more people who recover from the viral part of it, and then weeks later, they feel weak, they feel tired, they feel short of breath.”Ever since COVID-19 reared its ugly head and upended our world, long-lasting symptoms of the virus have been varied and hard to pinpoint—until now. "A survey conducted by Dr. Natalie Lambert of Indiana University School of Medicine and Survivor Corps analyzed the long-term experiences COVID-19 survivors are having with the virus. The COVID-19 'Long Hauler' Symptoms Survey Report identified 98 long-lasting symptoms." Click through from least common to most common to see if you've experienced any.
To do the leg lower exercise correctly, lie on your mat with your legs straight in the air and your feet flexed. As you pin your entire back to the mat and engage your abs, slowly lower either both legs together or one at a time towards the floor without touching the ground, and lift back up. "If you need extra support, you can place your hands together in a triangle position with your fingertips touching beneath your back as you do the exercise," says White. Or you can place a towel underneath your lower back in line with your belly button. "Tuck your hips under, and pull your belly button into your spine so the towel doesn't move," says Louise. "As soon as the towel starts to slip, you'll know you've gone low enough."
For more back-friendly core work, try this 8-minute plank series workout that'll have your abs quaking:
Exactly When to Eat Breakfast to Lose Weight, Say Experts .
When you eat your breakfast can be as important as what you’re eating. According to experts, it should be exactly within thirty minutes of waking up. "This will replenish your body from the night's sleep and allow it to function properly throughout the day," he says. "When you are hungry, your body stops burning calories. That means that your metabolism will dramatically slow down. You need to constantly be replenishing your body's stores to allow it to burn normally.