Kaley Rohlinger

If you like pickleball, you're going to love playing padel. We know what you're thinking: first, how do you pronounce it? And second, is it as fun as pickleball? For starters, it's pronounced PAD-el, not to be confused with its homograph paddle, which is a different sport. And yes, padel is just as fun as pickleball. Padel is the fastest-growing racket sport in the world, while pickleball is "only" the fastest-growing sport in the United States, says Julian Wortelboer, executive VP and chief padel officer of Ultra Club Miami, the largest padel club in the world, and co-host of the Padel Smash Academy podcast with Cesar Caceres. Wortelboer's Ultra Club Miami has 28 courts, and Wortelboer says the club is at capacity for its full operating hours – 7 a.m. to 11 p.m.– more days than not. Padel will be an invitational sport in the Paris Olympics, and a full Olympic sport for the 2028 Olympics held in Los Angeles. In other words, padel is a big deal, and it's only getting bigger. Want to get in on the fun? In addition to Wortelboer, PS tapped padel pros Scott Colebourne, of the United States Padel Association and Victor Perez, one of the top ten padel coaches worldwide, for a padel primer, including how to play padel, tips for beginners, and a break down of padel vs. pickleball. What Is Padel, Exactly? "Padel is a form of tennis that is easy to play, fun and extremely sociable," says Perez. Colebourne describes padel as a blend of tennis and squash that involve lots of strategic, fast-paced play. "Padel is typically played in doubles on an enclosed court that's roughly 25% smaller than a tennis court," he says, and balls can be played off the court's walls in a similar way to squash. Where Did Padel Begin? Padel has a fascinating origin story. The sport began in Mexico in 1969, says Colebourne, when Enrique Corcuera set up the first court in the backyard of his summer house. According to Wortelboer, Corcuera had limited backyard space, so he created a smaller-sized tennis court, enclosed on either side by the walls of his neighbor's houses, and started playing a version of tennis that allowed playing the ball off the walls. When he shared the game with two of his high-society friends from Spain and Argentina, they loved it, and quickly brought it home to their respective countries, says Wortelboer. The sport exploded in Argentina and Spain in the early 1980s, and spread to global popularity from there. According to Wortelboer, major growth happened in 2018 and 2019, and now there are 30 million padel players worldwide. Spain is currently hosting the Seniors World Padel Championships, with over 35 countries participating. How to Play Padel Padel is played on a court with enclosed walls 20 meters (about 66 feet) long and 10 meters (about 33 feet) wide, which is larger than a squash court, but smaller than a tennis court. The court is completely enclosed by walls, typically made of concrete, glass, or wire mesh, and a net similar to a tennis net divides the court in half, says Perez. Court surfaces vary, but common materials include artificial grass, carpet, or concrete. Padel is always played in doubles, and uses the same scoring system as tennis, says Wortelboer. Games are typically played to six points and need to be won by two points, says Perez. Like tennis, players serve into the opposite box, with the ball required to bounce once on the floor and a key rule is that the serve must be underhand, says Colebourne. The ball can only bounce on the ground once, says Perez, but it can bounce on the walls more than once. Once the ball is in play, you can play it off the ground or wall. What Gear Do You Need to Play Padel? Like tennis, you'll need the basics: balls and rackets. Padel balls are slightly smaller than tennis balls, and less pressurized, which results in a slower bounce, says Perez. Padel rackets are like tennis rackets but smaller, with a perforated face instead of strings, and a shorter handle for better two-handled play. Perez also recommends padel shoes, which offer the best traction on the specific court surface, but says that tennis shoes can work in a pinch. And of course, comfortable athletic clothing that you can break a sweat in. Benefits of Padel According to Wortelboer, padel can give you more exercise per minute than other racket sports. "When you play 60 minutes of tennis with two intermediate players, you're only actually exercising and hitting the ball for about 15-17 minutes, because the rallies are so short," he says. "In contrast, playing the same amount of padel with the same level of players gives you 43 to 48 minutes of that concentrated exercise." Padel gives you more exercise in the same amount of time, in part because you're enclosed in a box, so you aren't wasting your workout time picking up the ball. Depending on the intensity, says Perez, playing an hour of padel can burn up to 700 calories. According to Colebourne, padel is also easier to learn than tennis, and offers a great cardiovascular workout, improving agility, reflexes, and muscle tone. One study demonstrated that it can improve fitness and body composition in middle-aged women, and a systematic review has shown its benefits for improving physical fitness and overall health. And since padel is played in doubles, Perez adds that it's also a great way to socialize with friends and meet new people. Padel vs. Pickleball: What's the Difference? From a structural standpoint, pickleball uses a perforated plastic ball, similar to a wiffle ball, and composite or wooden paddles without strings, says Colebourne. It's played on a badminton-size court, with a net that's slightly lower than a tennis net, and the court is not enclosed by walls that you can play off of. In contrast, padel uses a solid racket, rubber ball, and playing the ball off the walls is a key part of the game, he says. Pickleball can also be played as a singles game, adds Perez, whereas padel must be played with a partner. In addition to the rules, there are differences in gameplay, too. "Padel requires a lot of focus on the force used and knowing how to control the bounce of the ball off the walls to keep the game dynamic," says Perez. Wortelboer puts it succinctly (despite the warning that he might piss off diehard pickleball fans!): "Pickleball is a game; padel is a sport." For pickleball, you have between six and eight easy shots you need to learn, he says. "In padel there are 39 different shots to master, so it's a little more complex." Wortelboer adds that as padel is traditionally played on texturized fake grass, like turf, it can also be lower-impact and safer on your joints. Padel Tips for Beginners "Just get onto the court, start hitting a few balls, and you will fall in love with it," says Wortelboer. In terms of strategy, Colebourne recommends focusing on control, rather than raw power; learning to play the ball off the wall effectively; working on your footwork; and playing with different partners to improve your all-around game. Perez echoes the above, and also highly recommends practicing volleys as well as communication with your partner. Most importantly, he says, padel is a social sport, so remember to have fun! Kaley Rohlinger is a freelance writer for POPSUGAR who focuses on health, fitness, food, and lifestyle content. She has a background in the marketing and communications industry and has written for POPSUGAR for over four years.

Ever reached down to grab something off the floor, only to wince in pain or get stuck halfway down? If so, tight hamstrings are one of the possible culprits - and you might benefit from learning how to stretch your hamstrings. There are several causes of tight hamstring, but the number one culprit is, you guessed it, sitting with your knees bent all day. Thankfully, performing hamstring stretch exercises can help relieve any tightness or stiffness, as well as elongate and stretch your hamstrings so that there's less tightness in the future. After all, underuse is another cause of tight, short muscles, so a few weekly stretch sessionsare a great way to combat this. Even the best hamstring stretches won't have the biggest impact unless you learn how to stretch your hamstrings properly. The best way to do that: hinge from the hips as you move through a stretch, rather than arching and rounding your lower back. Since your hamstring muscles are connected directly to your pelvis, this is important for making sure you're stretching the actual hamstring muscle, and protecting your lower back from injury. Read on for more information about why hamstrings can get so tight, plus personal trainer's recommendations for the best hamstring stretches. Get ready to feel sweet, sweet hamstring relief. What Causes Tight Hamstrings? There are a variety of things that can make your hamstrings feel tight, says Chris Gagliardi, ACE-certified personal trainer. Injury and prolonged sitting are common culprits of tight hammies, as well as immobilization after injury, faulty motor control patterns, and potential genetic predisposition. Grace Taylor, PT, DPT adds that weaknesses from other muscles like your quads and glutes can also cause tight hamstrings, since those weak muscles force your hamstrings to work harder. Conversely, underuse can lead to shortening of the muscle fibers, which in turn leads to overall muscle tightness. Prolonged sitting stays on the naughty list, but that doesn't mean we can't undo its effects on our hamstrings. Why Is Having Flexible Hamstrings Beneficial? "Having tight hamstrings alters the way your body moves and functions," says Gagliardi. "The hamstrings need the ability to shorten and lengthen in order for your knees and hips to move properly." Tight hamstrings reduce your ability to reach the ground, which can place more stress on your back if you're frequently bending over or lifting heavy objects, adds Taylor. As noted earlier, your hamstring muscles also attach directly to your pelvis, so if they're tight, they can negatively influence the position of your hips and spine. Both trainers agree that this can affect your posture, and Gagliardi adds that tight hamstrings can also impair your athletic performance, particularly speed, agility, and power. Best Hamstring Stretches Movement is crucial for opening tight hamstrings, says Gagliardi, and so is reducing the amount of time you spend sedentary. Muscles have a tendency to tighten from overuse or from underuse, adds Taylor, so it's beneficial to mobilize the tissues (with massage, a foam roller, massage gun) and static and dynamic stretches. Gagliardi and Taylor provided recommendations for the best hamstring stretches, ahead. In terms of how stretch your hamstrings safely, make sure to only stretch to the point of slight discomfort. Never push past that point to where you're feeling pain. Static stretching is most beneficial when held for 30 seconds, and it's better to stretch twice for 30 seconds instead once for 60 seconds, says Taylor. Both trainers recommend aiming for two to three stretch sessions per week. Keep reading to find the best hamstring stretches to incorporate into your workout routine.

With so many ways to exercise, and so many things to focus your workouts on (leg day, fixing back pain, stronger arms, etc.), mobility is easy to overlook when planning your workouts. However, it's key for your overall health, fitness, and movement - particularly when it comes to your hips. "If your body was a house, the hips and pelvic girdle would be the foundation," says Grace Taylor, PT, DPT. "Without a strong, proper foundation, the rest of the house collapses." Strong hips reduce stress and strain on other joints in your body, ensure proper alignment and posture, and improve your body awareness. When someone lacks mobility in their hips, they have to find that missing movement or function in other areas of their body, which leads to undue stress on the body. That's why hip mobility exercises are so important. Araceli de Leon, MS, RYT 500, ACE-PT echoes this sentiment. Mobility of any joint is important because our kinetic chain is connected, and one misalignment or issue will be compensated by another, de Leon explains. Restricted or decreased range of motion can lead to imbalances in the body, in the hip, it can lead to a change in walking or running pattern, posture, issues in the lower back/lumbar spine or legs, or higher risk factors for injuries. "Healthy hip mobility isn't just important for athletes and active people; it's crucial for everyday life," de Leon tells PS. Causes of Poor Hip Mobility Tightness in the hip joint can come from reduced muscle length or muscle tightness surrounding the joint, reduced strength and stability, or injury to passive structures that provide joint stability and appropriate positioning, says Grace. The muscles in our hip area work together to give the hip proper joint mobility. However, when a few of those muscles are doing most of the work, the other muscles might become underactive, weak, lengthened, and tight, says de Leon. On the same note, overactive muscles become shortened and tight. Thus, poor hip mobility is generally a result of an imbalance in the muscles working in the hip region. These imbalances can happen from too much sitting or standing, working conditions like favoring carrying loads on one side of the body, or ignoring proper warm up and cool down in your workout routines. One thing to note is that reduced hip mobility doesn't always mean you have tight hip muscles, says de Leon. Often, the issue is partnered with weak or underutilized hip muscles. Even if you lift weights frequently, some people forget about strengthening the smaller, underactive muscles of the hips, like the gluteus medius, tensor fascia lata, or adductor muscles. Another way to improve hip mobility is to include exercises that strengthen these smaller stabilizer muscles, not just the gluteus maximus. How Fast Can You Increase Hip Mobility? The most important determinant in improving hip mobility is consistency, says de Leon. The key is to focus on a program that works for your schedule, lifestyle and goals, and is safe for your body. Generally, with a consistent routine, you'll start to notice some changes after 3-4 weeks of consistent stretching and mobility; and more substantial changes after 8-12 weeks, says Taylor. Best Hip Mobility Exercises To avoid or unlock tight hips, Taylor recommends moving frequently, avoiding prolonged positions like sitting, stretching your hips three times a week, and strengthening your hip, both the large musculature such as the hip flexor and glutes, as well as stability muscles. Ahead, we had de Leon and Taylor for their favorite hip mobility exercises to get you started.

Image Source: POPSUGAR Photography | Chaunté Vaughn Sick of doing traditional deadlifts? Not only are Romanian deadlifts (aka RDLs) the perfect exercise to shake up your fitness routine, but they're also a surefire way to strengthen your hamstrings and fire up your glutes. Whether you're looking to try something new at the gym, or improve your existing form, learning how to do a Romanian deadlift correctly is ideal for building muscle and improving functional strength. Not to mention, this powerful hip hinge is a great way to break up the tedium of traditional deadlifts and show your hamstrings a little extra love. Romanian deadlifts are beginner-friendly, and if you don't have access to a barbell, you can always do them at home with dumbbells or kettlebells. To assist you on your Romanian deadlift journey, we spoke with Grace Taylor PT, DPT at H&D Park Slope in New York City. For all those wondering how to do a Romanian deadlift correctly, Taylor shared her tips for proper form and stellar execution. Ahead, read more about Romanian deadlift benefits, the difference between Romanian deadlifts and traditional deadlifts, and a few additional Romanian deadlift variations to try. Romanian Deadlift: Muscles Worked & Benefits Romanian deadlifts target your entire posterior chain, which include the muscles along the back of your body. More specifically, RDLs engage your hamstrings (the muscles along the backs of your thighs), lower back, and glutes. They also activate your core muscles and spinal erectors (the muscles that run alongside your vertebrae) in order to protect your lower spine. Secondary muscles like the inner thighs, the forearms, and the deltoids are also involved in Romanian deadlifts. One huge perk of Romanian deadlifts is that they teach you how to hip hinge while maintaining a neutral spine - a movement pattern a lot of people don't know how to do. Learning how to do this can help you get the most out of other hip-hinge moves like weighted glute bridges and good-morning exercises. Hip hinges can also build functional strength, making daily activities (like bending over and lifting heavy objects) a little bit easier. A stronger posterior chain may prevent back injury in the long run. Doing Romanian deadlifts consistently is good for building muscle and maintaining flexibility along the posterior chain. Plus, since they require weights, RDLs can improve your grip strength, which is a huge functional benefit that complements most gym activities and is even linked to a longer lifespan. Romanian Deadlift vs. Traditional Deadlift While both the Romanian deadlift and traditional deadlift strengthen your posterior chain, they put an emphasis on different muscles. With Romanian deadlifts, you typically start standing up, holding the weights in front of your thighs with your knees slightly bent. With traditional deadlifts, you start with the barbell or kettlebell already on the ground, squatting down to start. In terms of execution, Romanian deadlifts are more focused on bending at the hip and sending the glutes backwards, whereas conventional deadlifts require you to bend both your hips and knees simultaneously. Both Romanian deadlifts and conventional deadlifts work your hamstrings and glutes. However, Romanian deadlifts emphasize your hamstrings, while traditional deadlifts involve more of your quads (the muscles at the front of your thigh). Because so many large muscle groups are working during regular deadlifts, it's considered a compound exercise that has serious potential for strength and power development. You can also work up to lifting really heavy in a traditional deadlift. On the other hand, Romanian deadlifts are a little more targeted, and likely won't be as heavy in terms of weight lifted. For this reason, while both Romanian deadlifts and traditional deadlifts have a place in your routine, RDLs are generally more suitable for beginners. That said, "working with a professional who can evaluate an individual's flexibility restrictions, strength limitations, and ultimate strength goals can help determine which move is a better fit," Taylor says. Romanian Deadlift Form Tips Maintaining a neutral spine is key. To do this, make sure to engage your core and keep your shoulders back. The focus in this move is on the hip hinge (aka bending at your hips). Make sure not to bend too much at the knees, arch or round your back, or bring your chest too far forward. To practice the hip hinge, try this drill: Stand about six inches away from a wall, facing away from it. Keeping your back straight and knees slightly bent, bend forward at the hips and reach your butt backward until it taps the wall. Squeeze your glutes to come back up to standing. You should feel this same hip hinge feeling when you do RDLs with weight. Whether you're doing Romanian deadlifts with a barbell, dumbbell, or kettlebell, it's important keep the weight close your body (think: right along the front of your shins). Taylor recommends starting with just a barbell, or two dumbbells if the bar is too heavy. To keep the pressure off your spine, she recommends maintaining a comfortable pace, and not completing the movement too quickly. How to Do a Romanian Deadlift Here's exactly how to do a Romanian deadlift with dumbbells, according to Taylor. Follow along to maintain proper form: Start standing with your feet shoulder-width apart, toes facing forward. Hold a dumbbell in each hand in front of your thighs with your elbows straight and palms facing your thighs. Squeeze your shoulder blades together and engage your core without holding your breath. Ensure there is a slight bend in both of your knees and inhale while you slowly sit your hips back as if trying to touch the wall behind you. Lower the dumbbells along the front of your thighs, keeping the weight close to your body. Stop when the weights are just below knee level, or until you feel a slight stretch in the back of both thighs. Exhale and drive your hips forward, engaging your hamstrings and glutes to lift your chest and return to standing. Image Source: POPSUGAR Photography | Chaunté Vaughn Romanian Deadlift Variations If you don't have a barbell or dumbbells, you can also perform Romanian deadlifts with a kettlebell (shown below): just make sure to hold the kettlebell in front of your body - by the handle and with both hands. To make these more challenging, you can also try single-leg Romanian deadlifts, as shown below. Single-leg deadlifts are still effective for building functional strength, but they put a greater emphasis on balance and stability. To perform single-leg RDLs: Hold a weight in one hand (opposite your standing leg). Shift your weight onto your standing leg while maintaining a slight bend in the knee. Hinge at your hip, the same way you would with a traditional deadlift, while extending the opposite leg behind you. Attempt to drop the weight far enough so that you are parallel to the ground. Image Source: POPSUGAR Photography | Chaunté Vaughn If single-leg deadlifts aren't your thing, you can also change up your stance with a sumo Romanian deadlift. Just stand with your feet wider than shoulder-width apart and slightly turned out (similar to a sumo squat), and hold the weight at the inside of your thighs. Remember to still hinge at your hips; don't bend much at your knees. You can also opt for a b-stance Romanian deadlift (shown below), stepping one foot out behind you to put more pressure on the working leg. If you're using a barbell, you can try a snatch grip deadlift as well, which increases activation in your upper back and shoulders. To do so, perform an RDL but with your hands much wider on the barbell. Related: How to Master the Kettlebell Swing, According to 2 Trainers - Additional reporting by Chandler Plante Kaley Rohlinger is a freelance writer for POPSUGAR who focuses on health, fitness, food, and lifestyle content. She has a background in the marketing and communications industry and has written for POPSUGAR for over four years. Chandler Plante is an assistant editor for POPSUGAR Health & Fitness. Previously, she worked as an editorial assistant for People magazine and contributed to Ladygunn, Millie, and Bustle Digital Group. In her free time, she overshares on the internet, creating content about chronic illness, beauty, and disability.

It's no secret that walking has grown in popularity as a workout. From hot girl walks to treadmill struts - there's a way to walk that works for everyone. If you've tried both of those and are looking for a new and challenging way to put one foot in front of the other, consider Nordic walking. Nordic walking is a rich cardiovascular exercise and involves using poles to walk, so that you engage more of your muscles. It's a great way to make walking a more vigorous workout, and the poles can be adapted for use on trails, paths, or pavement. Not sure how to get started? POPSUGAR tapped experts Bernd Zimmermann, the founder and president of the American Nordic Walking Association, and David Caldarella, DPM, a foot and ankle surgeon for Steward Medical Group in Massachusetts, to weigh in on everything you need to know about Nordic walking, including Nordic walking benefits, technique, and the best poles to get you started. What Is Nordic Walking? "Nordic walking is a full-body workout that's like a hybrid between fitness walking and cross-country skiing," Zimmermann says. The main difference is the use of poles, which are used to work the upper body in addition to the lower body during your walk. "Nordic walking poles aren't a replacement for a cane; they're a fitness tool, and it's very important to learn how to use them," Zimmermann says. Similar to hiking poles, Nordic walking poles have a loop or strap that goes around your wrist and come with a variety of handles and material options (more on that later!). The practice originated in Finland, where the technique was developed in the late 1970s as a way for cross-country skiers to maintain their aerobic fitness during the summer off season, both Zimmermann and Dr. Caldarella share. Nordic Walking Benefits "Walking with specialty Nordic walking poles provides a safe and effective cardiovascular exercise which engages both the lower and upper extremities and core," Dr. Caldarella says. In fact, Nordic walking engages 90 percent of the muscles in your body, per Cleveland Clinic. And a study comparing the effects of Nordic Walking, conventional walking, and resistance-band training on overall fitness in older adults demonstrated Nordic walking as the most effective workout. Zimmermann puts it succinctly: "Walking is good, but Nordic walking is better, because it's a full-body workout. It's like having a car in two-wheel drive versus four-wheel drive." In addition to all the physical benefits, licensed psychologist Abbie Jones, PhD, reports that Nordic walking while doing something cognitively taxing, like listening to a challenging podcast or audiobook, is a great way to boost your cognitive health and prevent cognitive decline. A systematic review showed that it may have some benefits for Parkinson's as well. How to Choose Nordic Walking Poles When shopping for Nordic poles (which are often confused for other sporting poles), there is a wide range of specifications and quality out there, and you want to be mindful of a few things to find the best fit. For starters, Nordic walking poles are shorter than the poles you would use to cross-country ski, so you can't use the same ones, Zimmermann warns. Additionally, most Nordic walking poles come with a rubber tip to cover the metal spike at the bottom so that you can walk on pavement or asphalt with a better grip, he says. Make sure to look for that when shopping around. Nordic poles are also typically lighter than hiking or trekking poles. Some higher-quality poles even have a trigger clicker at the handles. It's not necessary, but it can be beneficial so you can easily click your gloves in and out, which gives your hands a better connection with the pole than just loops, Zimmermann says. His favorite brand to recommend is Leki. You can choose between fixed-length or adjustable travel poles that collapse and can be easily packed in a suitcase. "A lot of people just go on the internet to Amazon and third parties, but the problem is you get what you pay for. Good walking poles start at around $100," Zimmermann says. "Remember, you're making an investment in your health. You don't have to get the most expensive pole, but I recommend spending somewhere around $150." "The poles are crucial to Nordic walking as the cadence of the arm swing advances each pole to a particular stride length," Dr. Caldarella says. Both he and Zimmermann recommend quality adjustable telescoping poles, since they're easy to adjust for your height and to travel with. One-piece poles are another decent option. They are generally light and equally stable, but they have to be well matched to the individual's height and stature, Dr. Caldarella says. Nordic Pole Walking Technique You may not get the hang of Nordic walking right away - and that's OK. The walking motion is similar to natural walking in that your opposite leg and arm move forward at the same time. That said, dealing with the poles can be tricky at first. Here's a helpful step-by-step breakdown of proper walking technique from Zimmermann to get you started: Start by holding the poles in both hands with a firm grip, close to the body. The poles should be pointed back behind you at a 45-degree angle, so they're not touching the ground. Take a step forward with your left leg and bring your right arm forward. Always keep the poles pointing back behind you. As you roll through the full step, push your right arm behind you. As you step forward and push your arm back, keep your elbow bent, then slowly extend your arm behind you until it's straight and the pole is pointing straight back. As you straighten your arm back, your hand might naturally want to open slightly, and that's OK - that's what the loops on the poles are for! Tighten your grip, bring the pole forward, and repeat on the opposite side. Focusing on using both poles takes time, but it will start feeling like an extension of your natural stride before you know it. How to Add Nordic Walking to Your Workout Routine "Depending on your baseline level of wellness, stability, and interest, a slow and steady purposeful initiation into Nordic walking is quite similar to the beginning of a normal walking fitness routine," Dr. Caldarella says. He recommends quiet, flat roads that don't have through traffic. Dr. Caldarella also advises that beginners wear a quality stability athletic shoe; choose stable, comfortable terrain; and select Nordic poles that are adjustable, so they can experiment with the right length and personal fit. "As you progress, you can then proceed to varying terrain and terrain-specific footwear to further enjoy the outdoors, trails, beaches, parks, etc.," he says. Zimmermann recommends that beginners start Nordic walking for 30 minutes, three times a week.

Crunches are a classic core-strengthening exercise. Whether you're a frequent gym-goer or a fan of home workouts, there's a good chance you've already come across them before. Considering that crunches are one of the first exercises many of us learn about early in life (the dreaded Presidential Fitness Test comes to mind), knowing how to do crunches correctly might seem like a bit of a no-brainer. But the reality is that many people still aren't getting the most out of their crunches. Thankfully, experts are here to help. Like all exercises, crunches work best when they're done with proper form. To walk us through the basics, we spoke with Grace Taylor, PT, DPT at H&D Physical Therapy, and gathered insight about this timeless core move. Read on to find out how to do crunches correctly, and whether or not this ab exercise is actually worth your time. Plus, amp up your next ab workout with 11 crunch exercise variations that work your abs in different ways. Crunch Exercise Benefits Crunches utilize and strengthen your rectus abdominis (the ab muscle along the front of your stomach), internal and external obliques (which wrap around the sides of your stomach), transverse abdominis (your deepest, corset-like ab muscle), and hip flexors, Taylor says. The muscles utilized during crunches are important stabilizing muscles in the body. Better stability means better balance, lifting, postural control, and power production, plus minimized aches and pains, particularly in the lower back. Overall, a strong core supports just about every movement you do. And the crunch movement does show up in your everyday life - think about how you get out of bed in the morning or get up from a couch or lying on the floor. Strengthening the muscles involved in this movement pattern will help you continue to execute it safely in your day-to-day. Crunches Form Tips There are two common positions for your hands while performing crunches, and Taylor has a preference. You can either place your hands behind your head, or you can cross your arms over your chest.Placing your hands behind your head creates a longer lever arm and requires more intense core work. However, with this added challenge, it's easier to use momentum, rather than strength, to complete your crunches. This can place a lot of pressure on the spinal segments in the neck and upper back. If you use this variation, ensure your arms remain inactive throughout the entire exercise, so you're not pulling on your neck. Placing your hands on your chest makes it easier to round your midback during the crunch, which can place more pressure on your spine and decrease your core use. However, this position is less likely to strain your spine than placing your hands behind your head, which is why Taylor recommends it. To keep good form, Taylor recommends that you avoid tucking your chin toward your chest. A good way to avoid this is by finding a spot on the ceiling to keep your eyes on. Additionally, making sure you keep your low back flush with the ground is key. Sitting up too much can put a lot of strain on your spine and hips - if your back comes off the ground, know that you've gone too far. (That move is generally considered a "sit-up" rather than a crunch.) Oftentimes when crunches are done absentmindedly, your hip flexors take over and pull on your lower-back muscles, which may cause spinal issues down the road, says Glo coach and trainer Ridge Davis. When the hip flexors do too much work, they disengage your abs, making the crunch exercise far less effective as a core move. "It's all about awareness when performing crunches - or any exercise for that matter," Ridge says. How to Do Crunches With these tips in mind, it's worth learning how to do crunches correctly. "My philosophy is that there is not a bad exercise but a poorly executed one," Davis says. To learn the right technique, follow these specific steps. Image Source: Getty / FatCamera Lie on the floor with your back flat, both knees bent, and feet planted on the floor about shoulder-width apart. Cross your arms, and place your hands on your chest. Inhale, then exhale and activate your core muscles to lift your shoulder blades off the ground. Hold for a second, then inhale while slowly lowering your shoulder blades to the floor. That's one rep. Crunch Exercise Modifications Taylor confirms that crunches are a heavily debated exercise. Like burpees, they can be beneficial if done property, but they can also put a lot of strain on your spine. Taylor doesn't recommend crunches to people with a history of neck or back pain and recommends choosing a different core exercise if you have pain during, immediately after, or the day after you do crunches. The good news? We have some ideas for you right here. Keep reading for some crunch exercise variations that target different parts of your core and can be better choices depending on your exercise history and ability. - Additional reporting by Lauren Mazzo, Nicole Yi, and Chandler Plante Related: Why Mountain Climbers Are Worth Your Time - Plus, Variations For Every Level

You've probably seen them in your feed at some point or another: traditionally healthy, fit, muscled young men and women, sharing fitness tips, workout routines, and smoothie recipes. Their workout sets always match, and despite the challenging workout routines they share, they almost never look sweaty. Who are they? Fitfluencers: influencers who have built their following by sharing a range of wellness and fitness content. We live in an era when anyone and everyone can claim to be an expert, especially on social media. But with hundreds and thousands of people claiming to have the key to a healthier, more fit you, how do you sort the actual experts from the fakes? What Are the Risks of Following "Bad" Fitfluencers? While fitfluencers, like social media, are not inherently good or bad, when it comes to fitness content, it's especially important to be able to spot creators without actual credentials so you can take their advice with a grain of salt. "Non-accredited influencers may inadvertently promote unsafe practices, unrealistic expectations, and quick-fix solutions," Sabrena Jo, PhD, an ACE-certified trainer. This misinformation can lead to discouragement about your own results at best, and injury at worst. (Remember when everyone was dry scooping pre-workout?) But it isn't just fitfluencers who're offering how-to content that you should be wary of. Even fitness inspiration content, often known as #fitspo, which can seem relatively innocuous, can have dire consequences. A systematic review of the effects of fitspiration content on body image showed that "exposure to 'fitspiration' increased individuals' body dissatisfaction, physical appearance comparisons, and negative mood, especially in younger populations." Related: A New Study Found That TikTok Promotes Diet Culture, but the Reality Is More Complicated Young people and fitness newcomers are especially susceptible to bad wellness advice or fitspo online, Dr. Jo says. "Young adults and teenagers . . . are still forming their self-image and understanding of health and fitness," she explains. "Individuals new to exercise might not have the knowledge to discern between credible advice and potentially harmful recommendations," she says. That said, there are fitfluencers out there who are creating really fantastic content - for free! "The rise of fitness influencers has significantly democratized access to fitness information and motivation," Dr. Jo says. Following accredited fitness professionals can be a great way to get motivated, find new workout ideas, and foster a sense of community, she says. "Any fitfluencer can motivate you to want to move your body, which can be a very positive attribute," adds Jeanette Jenkins, creator of The Hollywood Trainer Club and trainer to celebrities like P!nk, Alicia Keys & Jurnee Smollett. "However, [the rise of fitness influencers] has also led to the proliferation of misinformation and potentially harmful practices, which is why it's crucial for consumers to be discerning and critical of the fitness content they consume online," Dr. Jo adds. So rather than telling you to simply block every fitness-adjacent account on your feed, we took a deep dive into the world of fitfluencers, asking credentialed experts how you can suss out the good from the bad - and what actually justifies an unfollow. How Can You Spot a Trustworthy Fitfluencer? There are four things that you should look for when determining if someone is a reputable fitness professional, Dr. Jo says. Credentials "Accredited professionals are more likely to provide safe, realistic, and sustainable fitness advice, reducing the risks associated with misinformation." Dr. Jo says. Look for formal qualifications like degrees in exercise science, kinesiology, or related fields. Accredited professionals often have certifications from recognized organizations (e.g., ACE, ACSM, NSCA). But a string of capital letters isn't the only thing to look for: double check any acronyms you don't recognize to make sure they're legit. And be wary of people who are giving advice that falls outside the scope of their credentials (ie, a personal trainer shouldn't be giving nutrition advice, unless they have a separate related degree, and vice versa for nutritionists making workout videos). Evidence-Based Approach "Professionals tend to base their advice on scientific research and established exercise principles, rather than trends or personal anecdotes," Dr. Jo says. Someone's personal experience can be inspiring or interesting; but if they're telling you to take advice, their reasoning should be based in science - not just, "It worked for me!" Transparency Genuine professionals are transparent about their qualifications and the limitations of their expertise. They are more likely to refer to other specialists when necessary, Dr. Jo says. Content Quality "Accredited professionals focus on safe, effective training methods and often provide detailed, context-rich information, rather than just visually appealing content." Those matching workout sets may be cute, but they're not as important as proper form. Vibes There's a fifth, less tangible quality to consider when deciding whether to follow a fitfluencer, and that's how the content makes you feel. "I recommend people follow any fitfluencers that motivate, inspire, educate or just make them laugh and enjoy life," Jenkins says. "It's important to think critically and set your own parameters around content. You can engage with both accredited and non-accredited fitfluencers and be inspired by both of them in different ways." On the other hand, if scrolling your feed leaves you feeling guilty, unhappy with your body, or like you're not enough, it's time for a change. What Are Red Flags to Avoid? In addition to looking for quality health and fitness content online, keep an eye out for any of the following warning signs that the content you're consuming could be damaging. Appearance-Focused Content To some extent, this is impossible to avoid on social media. "The problem with following any fitfluencer - or engaging with this online culture writ large - is that ultimately the message is how you look is the most important part of one's life," says Sarah Schrank, PhD, a history professor at California State University Long Beach and E-RYT 500 yoga instructor. "No matter how much energy is spent on 'feeling good,' 'being positive, 'owning one's body,' etc., the medium of online fitfluencing is inherently visual." That said, some fitfluencers promote appearance-focused results or post a lot of before-and-after pictures - and being told, even implicitly, that your body should look a certain way is never OK. Extreme Claims "Credible professionals are unlikely to promise rapid, dramatic results or push extreme diets and workouts," Dr. Jo says. And as you should with most sources of information in your life, Dr. Jo recommends critically evaluating the information that your favorite fitfluencers share, to watch for "consistency with established health and fitness guidelines." One-Size-Fits-All Advice "Health and fitness is a lifelong journey and it is about understanding your own body and how it functions, and doing the workouts that are best for you," Jenkins says. Fitfluencers that make sweeping statements about how certain types of exercise or wellness practices will deliver a specific result for everybody (for example, "Pilates arms") should be avoided. The Bottom Line Fitfluencers are, at the end of the scrolling spree, just people, all of whom have their own journeys with health, exercise, and wellness, and who have built impressive platforms based on sharing those journeys. While some may be complicit in the #fitspo phenomenon, most are genuinely there to help people become healthier, stronger versions of their current selves. Some may not even realize that their content could be harmful. "The fitness influencer space has the power to inspire positive change," Dr. Jo says. "But it also bears the responsibility of ensuring that the information shared is accurate, safe, and promotes an evidence-based approach to health and wellness." The content that fitfluencers share is a tool that can be helpful or harmful for your fitness journey, depending how you use it. If opening Instagram or TikTok to see a familiar, smiling face who encourages you to get off your phone and into your running shoes is beneficial for your personal fitness motivation, then certainly keep your favorite fitfluencers in your life. But if their content is causing you to feel guilt, shame, or wrongness about your body, it's better to hit the gym your way . . . and then hit unfollow. One piece of fitness content can be motivating for one person and potentially harmful for someone else, so you have to choose for yourself by being in touch with your emotions and how you feel when you see content," says Jenkins. "If your reaction is a negative emotion or a trigger, then that's not the content for you." Kaley Rohlinger is a freelance writer for PS who focuses on health, fitness, food, and lifestyle content. She has a background in the marketing and communications industry and has written for PS for over four years.

Experimenting with your hair color can be a fun way to change up your look or get through a stifled style period. (Finding the specific shade you want can also be a source of stress, but once you land on a decision you're happy with, it's pretty close to the best feeling.) While it's often much cheaper than shelling out for a new wardrobe, coloring your hair is still an investment, and you want to make sure it lasts as long as possible, which means knowing when to wash your hair after coloring, and if you should wash your hair before dyeing it. Proper maintenance is the number one way to ensure your color stays looking fresh, from the color-safe products to buy to how often to go in for touch-ups, and knowing the rules of washing to prevent fading. That's right, washing your hair is often framed as a key cause of fading color, but as it turns out, the answer to your burning question, "When can I wash my hair after dyeing it?" is less about when and more about how. To help explain, we asked a colorist for everything you need to know. How Long to Wait to Wash Hair After Coloring "Lots of people believe that the color needs to set in your hair for a few days after coloring - that's actually just a myth," Sydney Palmer, a hair-color specialist at Estetica Salon & Spa in St. Paul, MN, tells PS. "The hair color doesn't set in any more than it already has if you wait to wash it." So if you've ever wondered, "Can I wash my hair 24 hours after dyeing it?" you have your answer, once and for all. Jade Kromer, a hair-color specialist at Juut Salon Spa in Minneapolis, adds that you can wash your hair as soon as you need to (although you likely won't need to that day if you're coming fresh from the salon). "Washing your hair right after you color it really isn't the problem," she says. "Focus more on what products you're using rather than time in between shampoos." Additionally, you might be curious why salons wash your hair after coloring, and the answer is simple: it's because they want to make sure all of the dye is out of your hair before getting you styled. They might even double wash your hair once to get rid of the dye, and a second time to fully cleanse your hair. Why Is My Color Fading? When it comes to hair dye, it's much more important to prevent the dye from leaching out than it is to let it "set" in your hair initially. Each strand of hair is surrounded by the cuticle, which is what traps the color in. When you wash your hair, particularly in hot water, you risk opening up the cuticle and letting the color bleed out. Palmer recommended washing colored hair in cooler water: "That makes your hair cuticle stay closed and keeps your hair color trapped inside the strands of hair. Warm water makes the cuticle more likely to open and let the color out, which is why color fades so fast." Then comes the question of how to keep your hair color vibrant. If a cold shower doesn't sound appealing to you, you can also wash your hair less frequently and try to avoid water that's steaming hot. If you choose what's known as a "fashion color" for your hair, such as bright pink, orange, or purple, Kromer recommends washing just once a week and using dry shampoo in the meantime. These colors typically require bleaching the hair, which can make cuticles more porous and, therefore, more likely to leak color in the shower. If you just have highlights or lowlights instead of full hair color, you can be a little more lax about water temperature, Palmer says. Less pigment in the hair means that the temperature of the water matters less. In addition to how frequently you wash your hair and the temperature, what you wash it with can make a big difference in how long your color lasts. "The type of shampoo, conditioner, and products you use at home are the ultimate reason why your color is going to last or fade," Kromer says. "Drugstore shampoos may feel like they're getting your hair and scalp really clean, but they can have chemicals in them that are linked to fading of professional hair color. If you invest in your products, you'll realize how much more life you'll get from your color." Some drugstore brands of shampoo and conditioner can contain synthetic ingredients like sulfates, parabens, silicone, and other ingredients that can strip the hair of its color. When you invest in high-quality hair care, you're investing in your hair color and overall hair health. Palmer also recommends watching out for clarifying shampoos, which are "great for getting your scalp clean, but more likely to strip hair of its color." As such, it's best to use those sparingly. Should You Wash Your Hair Before Dying It? The short answer: "Yes, but there's really no need," Palmer says. Your colorist will have done that for you. If you head straight from the salon to the gym and need to wash your hair afterward, don't fret - just use cooler water and quality products for your hair type. Palmer recommended washing no more than three times per week with cooler water and the right products. Another tip for avoiding dullness is to regularly use a hair-color mask like the Olaplex No. 8 Bond Intense Moisture Hair Mask ($30) or Shu Uemura's Color Lustre Treatment Mask for Color Treated Hair ($72). Do You Need Shampoo to Rinse Out Hair Dye? If you're dyeing your hair at home, when it's time to rinse it out, simply use cold water. You should continue rinsing your hair until the water runs completely clear, which signifies that all the dye has been washed out. From there, feel free to shampoo with your typical product and then follow up with a conditioner. Some manufacturers' instructions require forgoing shampoo after dyeing your hair, so make sure to read the instructions on the product you're using. Related: 5 Easy Hair Hacks You'll Be Happy You Learned - Additional reporting by Renee Rodriguez Kaley Rohlinger Kaley Rohlinger is a freelance writer for POPSUGAR who focuses on health, fitness, food, and lifestyle content. She has a background in the marketing and communications industry and has written for POPSUGAR for over four years. Renee Rodriguez is a staff writer and social producer for POPSUGAR. She writes across all verticals, but her main areas of expertise focus on fashion and beauty content with an emphasis on reviews and editor experiments. She also produces social content for POPSUGAR's TikTok and Instagram accounts.

Kylie Jenner is joining the ranks of celebrities with alcohol lines, which, yes, includes her own sister, Kendall Jenner. But after trying the new drink range, I mean it when I say this seltzer was worth developing, whether there's a celebrity name attached to it or not. Sprinter, Jennfer's entry into the sprits space, is a canned vodka soda that comes in four flavors: black cherry, peach, grapefruit, and lime. Each drink has 100 calories, 4.5 perfect ABV, and is made with fruit juice and no added sugar. Jenner already owns and operates Kylie Cosmetics, Kylie Baby, and her new clothing brand Khy, among a few other businesses. For this first venture into alcohol, Jenner partnered with Chandra Richter, a female beverage development expert with a PhD in molecular biology and over 20 years of experience in the beverage alcohol industry. Jenner and Richter taste-tested for a year before finally settling on the Sprinter formula. Spiked seltzer is my drink of choice when I'm headed to the beach, a pregame, or just need something packable, so I jumped at the chance to try these. I'll admit I had my suspicions: celebrity liquor lines can often feel like a money grab, but these seltzers caught me by surprise. In a press release, Jenner said Sprinter is the "best tasting vodka soda I've ever tried - and I've tried a lot." After trying it for myself, I believe her. What's the Criteria For a Good Canned Cocktail? Canned cocktails may be convenient, but you can sacrifice a lot in terms of flavor, choice, and customization. For me, a canned cocktail should be as close to the real thing as possible, made with exactly what you'd pour into a cocktail glass, and little else. While there's plenty of variety out there, a good canned cocktail should use quality spirits, have limited artificial ingredients, and most importantly, taste good. For seltzer, the criteria comes down to real fruit flavor, a non-painful amount of fizz, and enough spirit to do its job, but not be too strong: You want to get your money's worth, but you don't want to enjoy one or two and then be on the floor. And of course, portability and ease of opening are both key: no fancy shapes or bottles, thank you! What I Like About Kylie Jenner's Sprinter I'll admit that I was skeptical about these seltzers, as I am with celebrity-owned brands generally, but I'm pleased to report that Sprinter won me over at the first sip. This seltzer is lightly sweet, boldly flavored, and effervescent without being too bubbly. My favorite thing about this seltzer is that it gets the level of sweetness exactly right. The fruit flavors lead, and are sweet enough to be refreshing, but don't feel too sugary or syrupy, like many other canned seltzers. I also really liked the level of carbonation: Sprinter is gently fizzy, but the bubbles aren't strong, so they're incredibly drinkable. Another thing Sprinter does right? The flavor really feels like it's fresh-squeezed from fruit. The black cherry and peach seltzers are definitely the sweeter ones in the range, whereas lime and grapefruit carry more of a citrus tang. The fruit flavors taste natural, like real fruit, and not artificial. Lime and grapefruit are typically the last flavors left in a pack of seltzer in my fridge, but I found I really enjoyed the Sprinter flavors. The grapefruit seltzer leans into the flavor - rather than bitterness - of grapefruit. The lime especially was more flavorful than most lime seltzers, and tasted like several fresh limes were squeezed right into it. I would drink this over any vodka soda with lime ordered at a bar. If given the choice, I would drink this over any vodka soda with lime ordered at a bar. Ultimately, black cherry and peach were my favorite, but I would happily drink all four - an experience I don't always have with multi-flavor seltzer packs. In sum? Jenner's Sprinter has completely won me over. These seltzers are lightly sweet, lightly carbonated, and full of flavor. I guess these just earned a spot in my beach bag. What to Consider Before Trying Kylie Jenner's Sprinter At 4.5 percent ABV, they're slightly lower than other seltzers you'll find on the market. This may be a drawback if you prefer to get more bang for your canned cocktail buck, or, on the flip side, a perk if you prefer canned cocktails that are lower in alcohol. Who Sprinter Is Best For If you love fruit-forward vodka sodas, you're going to love Sprinter. Additionally, if you prefer real spirits to malt liquor in your canned seltzers, Sprinter is an excellent choice for you. The vodka is high quality but doesn't have a harshness to it, and despite sampling a few of these in one evening (hey, I was on a deadline!), I had zero hangover the next day. Sprinter is also a great choice for those who are ingredient-conscious, as the brand has zero added sugar ("obviously," the cans cheekily say) and minimal ingredients. They're also surprisingly affordable for a celebrity-owned brand, and comparable to the costs of White Claw and High Noon vodka sodas. If you prefer strongly carbonated seltzer, however, these might not be for you, as the bubbles are pretty light. And if you're not a big fan of peach, black cherry, grapefruit, or lime, you might want to wait, as Sprinter currently only has four flavors available. Where Is Kylie Jenner's Sprinter Available? When it drops on March 21, Sprinter will be sold at Total Wine & More, BevMo, Albertsons Safeway, CVS, and Kroger. Sprinter will also be available to order online at retailers like GoPuff and Instacart. Rating Related: I Made Spaghetti Aglio e Olio With the Olive Oil Used in "The Bear" Kaley Rohlinger is a freelance writer for POPSUGAR who focuses on health, fitness, food, and lifestyle content. She has a background in the marketing and communications industry and has written for POPSUGAR for over four years.

If there's one exercise that always makes me shiver in my gym shoes, it's burpees. Love them or hate them, burpees are included in many high-intensity workouts. The basic burpee exercise combines a jump, squat, plank, and push-up to create an intense sequence that works just about every muscle group in your body. And while there are lots of ways to modify this move, a round of burpees is still likely to leave your heart pounding. No matter what modifications you choose, learning how to do a burpee correctly is essential in order to prevent injury and maximize the overall benefits. Burpees may get your heart rate up, but they're also highly contested, even among pros in the industry. "Overall, I'm antiburpee," says coach and trainer Rachel Prairie. "There is a time and a place to sprinkle them in, but smart programming will have strength training at its core and only use burpees as a tool to integrate high-intensity cardio or as an occasional challenge. There's no need to be doing them every week." Grace Taylor, PT, DPT, says that burpees can be beneficial - when they're executed the right way. "When done correctly, the burpee can have incredible health benefits, but it's very easy to compensate and do more harm than good," she says. And they're not for everyone. If you have a heart condition or pain in your hips, lower back, shoulders, or wrists, for example, Taylor doesn't recommend adding burpees to your workouts. For anyone starting out or unsure of their form, she recommends performing burpees in front of a certified trainer or physical therapist to make sure you're doing them properly. To learn how to do a burpee exercise with proper form, Prairie and Taylor walk us through the basics, sharing whether or not the burpee benefits live up to all the hype. Find their best burpee tips below, plus modifications to help make burpees a little more bearable. The Benefits of Burpees "Burpees are a very effective full-body exercise," Taylor says. "They activate many muscles, including the glutes, hip flexors, quads, hamstrings, pecs, lats, and triceps." Strengthening these muscles can increase your tolerance for lifting, carrying, squatting, and jumping. This may help with everyday activities that utilize these motions. Because burpees expend lots of energy, working both your strength and endurance, Prairie says you can consider them a two-for-one cardio and strength exercise. Another burpee benefit is the fact that they're so challenging despite requiring little space and zero equipment, Prairie says. "If you're looking for a quick burn: burpees!" Image Source: POPSUGAR Photography | Chaunté Vaughn How to Do a Burpee Burpees combine a lot of motions and require a lot of energy, so it's easy to lose form. "A lot of people skip the squat in preparation for the jump," Taylor says. This forces other muscles to compensate and makes the exercise less effective. Additionally, skipping the squat makes it harder to maintain a neutral spine, which is crucial for eliminating irritation to the mid and low back, Taylor says. To prevent lower-back pain, make sure you avoid rounding your back when you squat down to put your hands on the floor. Prairie emphasizes the importance of warming up before you dive into this total-body movement, to help prevent injury. Prairie and Taylor both recommend remembering to breathe throughout the exercise and making sure you don't arch your back when you're in the plank position. Start standing with your feet about shoulder-width apart. Keeping your spine neutral and your core engaged, lower into a squat. Place both palms flat on the floor in front of you, about shoulder-width apart. Your knees should be on either side of your elbows. Gazing at the ground slightly in front of you, jump both legs back into a high plank. You should be able to draw a straight line from the back of your head to your toes: don't allow your hips to droop, and keep your shoulders stacked over your wrists. Lower into a push-up, keeping your elbows within six inches of your sides. Make sure to move your body as one piece: think of it as a moving plank. Push yourself back up to a high plank, then jump both feet forward to return to a low squat. From the squat, jump up, pushing off the floor to extend your legs and reaching your arms overhead. Land softly with your knees bent. That's one rep. Burpee Variation: Low-Impact Burpee To make the burpee exercise a low-impact move, you can modify it by walking into and out of the plank so that you avoid jumping. To modify the push-up, you can perform that part of the move with your knees on the floor. Start standing with your feet about shoulder-width apart. Keeping your spine neutral and your core engaged, lower into a squat. Place both palms flat on the floor in front of you, about shoulder-width apart. Your knees should be on either side of your elbows. Gazing at the ground slightly in front of you, step both legs back into a high plank. You should be able to draw a straight line from the back of your head to your toes: don't allow your hips to droop, and keep your shoulders stacked over your wrists. Lower into a push-up, keeping your elbows within six inches of your sides. Make sure to move your body as one piece: think of it as a moving plank. Push yourself back up to a high plank, then step both feet forward one at a time to return to a low squat. From the squat, stand up, extending your legs and reaching your arms overhead. If you'd like, you can also lift onto your tiptoes. That's one rep. Burpee Variation: Elevated Burpee Prairie recommends making burpees easier by using a box or bench to elevate your hands instead of going all the way down to the floor. Start standing with your feet about shoulder-width apart just in front of a bench. Keeping your spine neutral and your core engaged, lower into a squat. Place both palms flat on the bench in front of you, about shoulder-width apart. Jump or step both legs back into a high plank. You should be able to draw a straight line from the back of your head to your toes: don't allow your hips to droop. Lower into a push-up, keeping your elbows within six inches of your sides. Make sure to move your body as one piece: think of it as a moving plank. Push yourself back up to a high plank, then step or jump both feet forward to return to a squat. From the squat, immediately jump up, extending your legs and reaching your arms overhead. Land softly with your knees bent. That's one rep. Burpee Variation: Squat Thrust You can also eliminate the push-up and just stay in a high plank when jumping back and forward, says Taylor. If you also nix the jump at the top of the burpee, then that's usually called a squat thrust. The jump at the end is optional. Start standing with your feet about shoulder-width apart. Keeping your spine neutral and your core engaged, lower into a squat. Place both palms flat on the floor in front of you, about shoulder-width apart. Your knees should be on either side of your elbows. Gazing at the ground slightly in front of you, jump both legs back into a high plank. You should be able to draw a straight line from the back of your head to your toes: don't allow your hips to droop, and keep your shoulders stacked over your wrists. Jump both feet forward to return to a low squat. From the squat, jump up, pushing off the floor to extend your legs and reaching your arms overhead. Land softly with your knees bent. That's one rep. Burpee Variation: Chest-to-Floor Burpee You may think of this as a CrossFit-style burpee or a chest-to-floor burpee. In either case, it's a burpee where you don't stop in a high plank position and perform a push-up; rather, you jump back into a plank and immediately lower your whole body onto the floor. Start standing with your feet about shoulder-width apart. Keeping your spine neutral and your core engaged, lower into a squat. Place both palms flat on the floor in front of you, about shoulder-width apart. Your knees should be on either side of your elbows. Gazing at the ground slightly in front of you, jump both legs back into a high plank. Immediately lower your body to the ground. Push your chest and hips up off the floor and then jump both feet forward to return to a low squat. From the squat, jump up, pushing off the floor to extend your legs and reaching your arms overhead. Land softly with your knees bent. That's one rep. Related: 7 Yoga Poses That Will Help You Learn How to Do a Split