Lauren Mazzo

One of the beautiful things about TikTok is that within the hundreds of millions of active users, you can find little communities that seem to speak directly to you. The mental health community in particular has been using the platform to share relatable stories, talk about personal experiences, spread awareness, and provide affirming support. TikTok has even helped people learn more about potential diagnoses, bringing light to the different ways conditions can present in daily life. One mental-health-adjacent trend circulating on TikTok is called "brain flossing," and it centers on 8D audio. This type of audio creates the sensation that sounds are moving around you in space. While 8D audio can be stimulating to anyone, TikTokers are claiming that neurodivergent folks may experience it differently than people with neurotypical brains. As such, some users are suggesting that this could even clue you in to the possibility of whether or not you're neurodivergent yourself. It brings up a lot of questions: What is brain flossing, exactly? Why does 8D audio feel the way it does? And can it clue you in on potential neurodivergence of your own? Here's the rundown. @theweirdocoach I was not ready 😹 #blindreact #neurodivergent #neurospicy ♬ original sound - Isabella Kensington What Is Brain Flossing? Brain flossing isn't exactly a scientific term; rather, it's the best phrase TikTokers have found to encompass the particular feeling they get when they listen to 8D audio. "My understanding is that just like flossing gets rid of unwanted particles between teeth, 8D audio can provide a sense of 'brain flossing' by removing unwanted stimuli," says Abby Klemm, MT-BC, a board-certified music therapist. "With this technique, your brain can focus on the here-and-now sensory experience, giving you the opportunity to refocus, reconnect, and clear out any 'brain gunk.'" What Is 8D Audio? Essentially, 8D audio is a musical effect that gives listeners the feeling that sound is "moving" between the left and right ears, bouncing from one side to the other, or even swirling around your head. (Because of this, 8D audio is best experienced with headphones on; that way, the sound is isolated in each ear versus heard generally by both.) Beyond the cool sensation, 8D actually lights up your brain in a unique way. "Your right and left brain are receiving the sensory input, respectively," Klemm explains. This provides something called bilateral stimulation (BLS), which describes any sort of auditory, sensory, or visual stimulation that crosses the body in a rhythmic pattern. BLS is powerful; it's even used as part of a type of psychotherapy called eye movement desensitization and reprocessing, which was originally developed by psychologist Francine Shapiro, PhD, in the late '80s. "The alternation can provide almost a sense of 'balance' to your brain," Klemm explains. "This then can 'clear out' your mind and provide a sense of relaxation and mental focus." TikTok users have commented on videos using 8D audio to share their experience, saying things such as, "I've listened to this too many times cause how it just makes me feel alive again," and, "It's like medicine for me." Another reason 8D audio can feel so oddly wonderful: "Studies show that physical reactions to music or recordings (such as goosebumps) occur when there are more neural connections lighting up in the brain," Klemm explains. "Neural connections increase when you're alternating input between brain hemispheres." Since 8D audio bounces the input between both brain hemispheres and thus provides more neural connections, it can lead to more physical reactions and "access our brain's pleasure center by giving us a sense of auditory balance and satisfaction," she says. @holdfasthomestead It’s the relief for me 😙👌🏼 #nuerodivergent #brainfloss ♬ record player panned - Isabella Kensington How Brains Experience Music Differently When it comes to experiencing music, every brain is different. But neurodivergent individuals are thought to be more sensory sensitive, which could mean they're more attuned to the differences in input between the right and left hemispheres, and therefore 8D audio, Klemm explains. "For those who are not neurodivergent, the effect could still be relaxing and pleasure-inducing," Klemm says. "However, since neurotypical brains typically filter out a greater percentage of sensory input, the effect would likely not be as strong." It's also important to note that not everyone enjoys the effects of 8D audio. While plenty of people find listening to be calming or cool, others may consider the sounds overstimulating, overwhelming, or upsetting. For example, one TikTok user commented on a video, "my autistic/ADHD self recoiled HARD at this! at least I know learned something new about myself (again)." Other users have said the sound makes them feel "nauseated" or makes their "head hurt" or even that it's "unbearable." How people experience 8D audio likely depends largely on a person's overall sensory preferences, and whether they're more "sensory seeking" or "sensory sensitive." People who fall into the latter camp may be less likely to enjoy the sounds, whether they're neurotypical or neurodivergent. (About one percent of people have a congenital inner-ear condition called semicircular canal dehiscence, which can lead to vertigo in response to certain sounds, according to research published in Scientific Reports. That said, it's unlikely that this is to blame for all adverse reactions to 8D audio.) For some people who are sensory seeking, on the other hand, listening to the sounds can even be a form of stimming - a method of regulating one's sensory experience by creating movements or sounds that are often repetitive, Kaye-O'Connor says. Stimming is often used by people who are neurodivergent, but everyone stims in some way or another. "Types of stimming might include rocking, pacing, fidgeting, hand flapping, or vocalizations," Kaye-O'Connor says - but it can also take the form of listening to songs or watching videos on repeat. "Stimming is a way of mitigating sensory input from the environment to help keep your nervous system calm and regulated to avoid overwhelm. It can also help those with a more sensory-seeking profile to get the sensory input they need to feel calm and comfortable." @raenutt86 This is the most I’ve ever felt like my brain was being flossed #neurodivergent #brainfloss #fyp #OREOBdayStack #OutlanderChallenge #eldermillenial ♬ record player panned - Isabella Kensington Can Brain Flossing Tell You If You're Neurodivergent? Your reaction to 8D audio is not a definite "tell" as to whether or not you have any neurodevelopmental disorder. "Neurodivergence is so nuanced and complex that I wouldn't rely on any one particular experience to suggest or rule out a neurodivergent identity," Kaye-O'Connor says. "Even within the neurodivergent population, you will naturally see a wide variety of responses to the 8D audio experience." You can, however, observe your own unique responses to sensory experiences to gain insight into your "specific sensory preferences and sensory profile," she says. "When listening to 8D audio, what do you notice about your own experience? Is the experience soothing, grounding, and focusing? Or does it feel more overwhelming, disorienting, or even dizzying?" This can give you a better understanding of your own sensory needs and the types of sensory experiences that are most helpful for you, for example, when you're trying to relax, work, or study. And if listening to 8D audio clears your head or makes you feel great, there's no risk to enjoying the sounds. You can find more of it on TikTok or YouTube. If you think you may have a neurodevelopmental condition (such as ADHD or autism spectrum disorder) and you're curious about learning more or interested in professional diagnosis, seek out a pro. For example, try searching on a platform like Choosing Therapy to find a neurodiversity-affirming therapist. Lauren Mazzo was the senior fitness editor at PS. She is a certified personal trainer and fitness nutrition specialist through the American Council on Exercise. Prior to joining PS, she worked for six years as a writer and editor for Shape Magazine covering health, fitness, nutrition, mental health, sex and relationships, beauty, and astrology. Related: ADHD Can Make It Difficult For Women to Participate in Sports - but It Doesn't Have to Be That Way

It wasn't all that long ago that box jumps, burpees, and treadmill sprints likely dominated the fitness side of your social feed. Nowadays? I'll bet it skews more toward things like cozy cardio and Pilates. There's been an undeniable shift in the fitness culture lately, and it's seeming to steer away from brutal, bring-your-all type of workouts and toward ones that are, well, a bit more chill. A phrase that often accompanies the latter? "Low impact." But what is a low-impact workout, exactly? Low-impact workouts are often touted as being great for your joints and beginner-friendly - and though it might feel like a niche category of exercise, there's actually a whole lot that fits under the low-impact umbrella. The thing is, as is the case with many buzzy fitness terms that get co-opted for use even when they're not accurate (see: people using "HIIT" to describe literally any workout), it's unclear how many people truly understand what "low-impact" means. Here, fitness pros set the record straight on the meaning of "low-impact" exercises, clear up some misconceptions about low-impact workouts, and discuss why everyone should incorporate low-impact workouts at home or in the gym. What Is a Low-Impact Workout, Exactly? The general definition of "low-impact" is "involving movements that do not put a lot of stress on the body," according to Oxford Dictionaries. While that's true, it's also pretty vague. After all, "all exercise is stress on the body, whether it's high- or low-impact," CITYROW founding instructor Annie Mulgrew tells POPSUGAR. "We want the body to be able to respond to stress effectively - that's one reason why we exercise." What really makes a workout low-impact is when "you always have one foot on the floor at any given moment in your exercise," says Justin Norris, cofounder of LIT Method, a low-impact training method. This means there's no jumping. Think of it this way: "a low-impact workout is one in which your body is not being forced to brace itself for impact," explains Mulgrew. Low-impact workouts can also be described as more "fluid in movement" since they "create less stress on your joints as your feet or body meet the ground," explains Xio Colon, personal training leader at Life Time Sky in Manhattan. Low Impact vs. Low Intensity Just because you're doing a low-impact workout doesn't necessarily mean you aren't breaking a sweat. In fact, low-impact workouts can still be really freaking hard - and that's because impact isn't the same thing as intensity. However, people often get the two confused. "Impact is the stress that a workout can have on your joints, whereas intensity is how much you're challenging yourself," explains Syndey Miller, certified Pilates instructor and creator of the HOUSEWORK workout program, which blends low-impact Pilates-style moves with high-intensity cardio and strength. For example, a high-impact, high-intensity workout would be a set of burpees. "That's going to increase your heart rate very quickly, and you're also jumping and landing, so there's impact against the body," explains Mulgrew. Meanwhile, rowing is a high-intensity, low-impact workout, since "it's non-weight bearing (since you're seated), but you can row quickly or with power, and that's going to increase the intensity at which your body is working," she says. Then you can also have a low-intensity, low-impact workout, which would be something like going for a long walk on a flat surface. None of these are inherently better or worse than the others: "it really just depends on what your goals and intentions are," Mulgrew says. Examples of Low-Impact Workouts "Fitting low-impact workouts into your current exercise routine can be easier than you think," Colon says. That's because many workouts are inherently low-impact, such as Pilates, yoga, walking, cycling, swimming, and even strength training. And you can easily make a workout low-impact by removing or modifying any jumping moves. For example, a plyometric HIIT workout can be made low-impact if you swap out, say, jump squats and do a squat to calf raise instead. One exercise you can't make low-impact, however, is running. Because you're airborne for a brief moment while you're transferring your weight from one leg to the other, running, by definition, is high impact. For that reason, sports that include running or agility, for example, (think: tennis, pickleball, soccer, and basketball) would all be considered high-impact. Related: Working Out at Home? Here Are 9 Low-Impact Cardio Routines That'll Leave You Drenched Who Can Benefit From Low-Impact Workouts? Everyone can benefits from low-impact, says Norris. Because so much falls under the low-impact umbrella, there's something there for everyone, no matter your needs and goals. Notably, because your body and joints get less wear and tear from low-impact workouts, they can be a great choice for anyone who's had an injury in the past or who wants to prevent injury in the future, says Miller. Not to mention, low-impact workouts are generally friendly for beginners or people coming back from a workout hiatus. Why Is Everybody So Into Low-Impact Workouts Right Now? The internet's current love for low-impact exercise is real, from the 12-3-30 workout to reformer Pilates. But there are several reasons the trend has swung this way. For one, "it just feels better," says Mulgrew. "It allows people to connect with their bodies - it's an inner-body experience rather than an out-of-body experience. Not to say that you can't experience that mind-body connection when you're doing more impactful things, but when the body doesn't feel good when you're doing it, it's very distracting. All you can think about is the discomfort rather than the way that your body is moving." Over the past decade, the cultural fitness narrative has shifted from being about aesthetics to being about abilities to being about mood and mental health - swapping unrealistic beauty standards for self-care. So it makes sense that people are starting to pick their workouts based on the feel-good factor rather than caloric payoff or body-changing promises. This instinct to choose movement that feels good becomes even more relevant in the wake of a global pandemic. COVID pushed us to slow down life in all respects - including our workouts. "When you're already in an emotionally stressful environment, which we all experienced, it's really hard to get the body to do really impactful, hard, challenging workouts," Mulgrew says. Low-impact workouts are apartment- and living room–friendly and often seem to have a lower barrier to entry, as far as effort is concerned. Not to mention, they're easier to stick with. "Moving in mostly low-impact ways feels really good on the body, so it's easier to do more of; you can show up five or six days a week without feeling broken down," Miller adds. Miller, Mulgrew, and Norris all agree that, collectively, we're doing a bit of course-correcting from several years ago, when high-impact, high-intensity workouts were the norm, and there was a general "harder is better" mentality. "Now, people are realizing that there's a different way to work out where you can look and feel good and don't have to go beat your body up," says Norris. "I think people are also just tired of doing that stuff," Mulgrew says. "Now, the industry is giving people permission, so to speak, to not have to do that kind of workout anymore. . . we've gotten smarter as an industry. We know you can still maintain or establish and celebrate wins without having to be so hard on the body." While low-impact training has some undeniable benefits, it's important to note that high-impact workouts aren't inherently bad, either. In fact, you're better off if you do a little bit of everything, says Mulgrew. It's important that your body can respond well to impact because it's a nonnegotiable part of everyday life. You're going to need to jump over puddles and dash to the train - and if your fitness training includes a little bit of impact training, you'll be better prepared for when those moments arise. "Your workout needs to complement your lifestyle," she says. "There's a time and place for all of it; we just have to be mindful. You don't want to go to the extreme on either end." One thing every trainer here emphasized was that the way you incorporate low-impact training into your routine is all about your personal preferences and goals. If you love running, by all means, don't stop it because it's a high-impact workout - just consider using your cross-training days to do some low-impact strength training instead of a plyometric HIIT class. And if your morning walk and Pilates classes are the best thing about your day, don't feel the need to change that; just consider adding a little bouncy dance cardio every once in a while, so your body is ready for whatever comes your way. Lauren Mazzo was the senior fitness editor at PS. She is a certified personal trainer and fitness nutrition specialist through the American Council on Exercise. Prior to joining PS, she worked for six years as a writer and editor for Shape Magazine covering health, fitness, nutrition, mental health, sex and relationships, beauty, and astrology. Related: 10 Health Benefits That Prove Pilates Is Absolutely Worth the Hype

If it seems like everyone and their mother is doing Pilates right now, your instincts are right. While you can get a solid Pilates workout at home without any equipment, one of the best ways to level up your practice is to hop on a Pilates reformer - an exercise apparatus with pulleys, springs, and a sliding platform. If you're looking for a place to learn the ropes, Club Pilates is a great place to start. The Southern California-based studio has more than 900 locations across the country, with more beginner-friendly programming than some of the other reformer studios out there. But before getting started, here's what you should know about Club Pilates pricing - because it's not exactly easy to figure out. Club Pilates classes are suitable for all ages and fitness levels. Depending on which class you take (there are eight different options to choose from!), you might also use a TRX, an Exo-Chair, a Bosu ball, a mat, or a foam roller in addition to the reformer. Club Pilates may be beginner-friendly, but fancy equipment doesn't come cheap. Whether you're interested in trying a single class or a full-blown membership, it pays to know the Club Pilates prices before you commit. Once you're hooked, you might even be interested in Club Pilates unlimited. That said, most of the pricing is dependent on your location, and Club Pilates pricing isn't listed anywhere on the website. To figure out how much Club Pilates costs, we spoke to a rep and broke down all the different membership options. Read on to get a better (and more accurate) sense of Club Pilates pricing. How Much Does Club Pilates Cost? Club Pilates is a franchise (meaning each location is individually owned), so prices vary by location. To get the most accurate price estimation, your best bet is to head to the Find a Studio Near You page on the brand's website. There, you can search for your closest location and find its contact info. Since most locations don't list prices directly on the website, you'll need to call or email to find out. Membership Options Looking to get a general idea of Club Pilates's costs? Single classes typically range from $25 to $49, depending on where you live, according to a brand rep. Membership prices range from a minimum of $79 to a maximum of $359 per month, depending on the studio, per the rep. Memberships will give you the lowest per-class price, but there's usually a three-month minimum (and a fee of about $100 if you cancel early). Members should also note the cancellation policy, which charges unlimited members a $10 fee for cancelling less than 12 hours before class, and $15 for a no-show (according to Reddit). Membership options include: Four classes a month ($89-$109, depending on location): This is great for anyone looking to add Pilates to their schedule once a week. Eight classes a month ($159-$229, depending on location): If you're ready to build your Pilates knowledge, eight classes a week is a great way to learn more and see progress. Unlimited membership ($199-279, depending on location): Once you fall in love with Pilates, the unlimited plan is the best way to make it a part of your everyday fitness routine. Passport membership ($299): For people who intend to work out across different locations, the passport membership gives you access to more Club Pilates locations all across the country. Destination membership ($359): This is the only membership that gives you access to every single Club Pilates location, which is what makes it the most expensive. Some Club Pilates locations also offer private training sessions, which is a great idea if you're looking for help with an injury or you want to learn how to use the reformer with more individualized support. If you're loving the practice, you can also commit to an annual membership, which allows you to pay once and skip the monthly payments (although it does require a year-long commitment). To give you an idea of how Club Pilates membership prices vary, one Redditor who claimed to manage a Club Pilates told the r/Pilates subreddit that their local studio charges $109 for four classes per month, $199 for eight classes per month, $229 for unlimited, and $279 for the Passport membership. Meanwhile, another Redditor shared that their Los Angeles studio charges $120 for four classes per month, $230 for eight classes per month, and $270 for unlimited. Can You Try a Club Pilates Class For Free? Yes! No matter which location you visit, you can get a 30-minute introductory class for free. Can You Take Club Pilates Classes Online? Club Pilates is part of Xponential Fitness, a global franchise group of boutique fitness brands including Rumble Boxing, CycleBar, Pure Barre, YogaSix, and Row House. You can stream classes from Club Pilates (and all the other Xponential brands) online through the Xponential+ App ($30 per month or $120 per year, after a seven-day free trial). You can sign up online or talk to your local studio to get set up. Are There Any Other Club Pilates Costs to Know About? You'll need to wear a pair of sticky or grippy socks for class, as they help you maintain a good grip on the reformer. If you don't have grippy socks, you can buy some from your Club Pilates studio. A pair will typically cost $15-$20, but you can also find cheaper multipacks on Amazon. - Additional reporting by Chandler Plante Lauren Mazzo was the senior fitness editor at POPSUGAR. She is a certified personal trainer and fitness nutrition specialist through the American Council on Exercise. Prior to joining POPSUGAR, she worked for six years as a writer and editor for Shape Magazine covering health, fitness, nutrition, mental health, sex and relationships, beauty, and astrology. 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. Related: What to Know About Equinox Prices Before Committing to a Membership

If you've been debating buying a Peloton bike, Amazon's Big Spring Sale may be the perfect time to take the plunge since Peloton bikes are available for an incredible deal. It's been nearly 10 years since the original Peloton bike came out, and you can now snag one for much less than before. When it was first released, the original Peloton Bike retailed at $2,245, and the price has been slowly descending ever since. For one, Peloton equipment and apparel is now on Amazon, and for Amazon's Big Spring Sale, the Peloton Bike ($1,250, originally $1,445) and Peloton Bike+ ($2,100, originally $2,495) are on sale at a deep discount - seriously, you can save hundreds of dollars. This is a pretty big deal, since Peloton doesn't typically have sales on its equipment. Otherwise, if you're curious about the usual cost of the Peloton Bike or Bike+ or you want to consider other options, like rentals, keep reading for the full lowdown on how much a Peloton Bike costs these days. (Here's more on the difference between the Peloton Bike and Bike+, aside from the cost.) Note: All Bike or Bike+ purchases (not rentals) through Peloton offer financing (starting from 0 percent APR with $0 down), include delivery and setup, a 12-month limited warranty, and give you 30 days to change your mind. If you do, the brand will pick up the bike and give you a refund. How Much Is the Peloton Bike? If you buy a Peloton Bike through Peloton's website, you'll pay $1,445. This doesn't come with any extra gear, but it does include an updated seat post. In addition to buying the bike alone, you have the opportunity to buy a bundle or to rent a bike by month. Peloton Bike Rental: $89 per month, with a $150 one-time delivery and set-up fee (cycling shoes included) Peloton Bike Basic: $1,445 (bike only) Peloton Bike Starter Bundle: $1,660 (includes Bike, Peloton cycling shoes, light hand weights, bike mat, and water bottle) Peloton Bike Ultimate Bundle: $1,660 (includes Bike, Peloton cycling shoes, light hand weights, dumbbells bike mat, reversible workout mat, water bottle, three sweat towels, and heart rate band). How Much Is the Peloton Bike+? If you buy a Peloton Bike+ through Peloton's website, you'll pay $2,495 - no accessories included. Peloton offers rentals of the Bike+ as well as refurbished Bike+ devices. Peloton Bike+ Rental: $119 per month, with a $150 one-time delivery and set-up fee (cycling shoes included) Peloton Refurbished Bike+: $1,995 (bike only) Peloton Bike+ Basic: $2,495 (bike only) Peloton Bike+ Starter Bundle: $2,700 (includes Bike, Peloton cycling shoes, light hand weights, bike mat, and water bottle) Peloton Bike+ Ultimate Bundle: $2,900 (includes Bike, Peloton cycling shoes, light hand weights, dumbbells, bike mat, reversible workout mat, water bottle, three sweat towels, and heart rate band). Peloton Membership Costs No matter which Peloton stationary bike you buy, you'll need an All-Access Membership ($44 per month) to the brand's platform to stream classes on your bike's beautiful touchscreen. That membership gives you access to all the content on the Peloton app, including classes with Peloton's top instructors, as well as content exclusively for Peloton equipment. If you're renting, your membership cost is a surprising $0. If you rent either a Bike or Bike+, your monthly rental fee includes an All-Access Membership, so you don't need to pay anything extra. Shop more of POPSUGAR's editor-curated Amazon Big Spring Sale picks. Related: Our Favorite Butt-Sculpting Leggings Are Currently on Sale at Amazon Lauren Mazzo was the senior fitness editor at POPSUGAR. She is a certified personal trainer and fitness nutrition specialist through the American Council on Exercise. Prior to joining POPSUGAR, she worked for six years as a writer and editor for Shape Magazine covering health, fitness, nutrition, mental health, sex and relationships, beauty, and astrology. She graduated from Ithaca College with a degree in Journalism and minors in Writing and Honors, with additional studies in gender, sex, and love. http://www.laurenmazzo.com

I own one of the uber-viral belt bags, and I'll admit: it's worth the hype. It holds just the right amount of stuff, can be worn as a crossbody or belt pack, and is perfect for walks, hikes, travel, and errands. (There's a reason we gave it a POPSUGAR Fitness Award!) Unfortunately, it often sells out completely, and at $38, it may not fit into everyone's athleisure budget. Luckily, there are several near-replicas of the super-popular belt bag on Amazon, and one of the top-rated choices costs about three times less than the original. It's the Telena Belt Bag ($11, originally $14), and it looks just like the real thing. It's even a part of Amazon's Big Spring Sale, so it's more discounted than usual. The bag has a lot of the same features, too. It has a main compartment and three mesh slots for holding valuables secure - including two that are about credit-card size and another that's big enough for your smartphone. The material is water-resistant, and the adjustable straps and bucket allow you to wear it as both a crossbody and a belt bag/fanny pack. It's available in 10 different colorways, from bright orange to trendy beige. Nearly 3,000 Amazon reviewers have given it five stars, praising it for being "stylish and practical," "high-quality," and roomy. As one reviewer writes: "So much can fit inside of the pouch- it's like a Mary Poppins bag and I'm always impressed with how much I can fit in it." Customers report using it for theme park outings, hikes, travel, and in lieu of a purse. One of the only downsides reviewers note is that the main zipper opens maybe a little too much. "My only very minor complaint is the zipper opens very wide so if you have something heavy like your phone in there just be careful when fully unzipping as something could fall out," one customer writes. It's true that nothing will ever really compare to the pricier original - the quality is just unmatched! - but if you're looking for a more affordable belt bag, this Amazon pick should do the trick. Grab one before it sells out, because it very well might. Shop more of POPSUGAR's editor-curated Amazon Big Spring Sale picks. Related: Our Favorite Butt-Sculpting Leggings Are Currently on Sale at Amazon Lauren Mazzo was the senior fitness editor at POPSUGAR. She is a certified personal trainer and fitness nutrition specialist through the American Council on Exercise. Prior to joining POPSUGAR, she worked for six years as a writer and editor for Shape Magazine covering health, fitness, nutrition, mental health, sex and relationships, beauty, and astrology. She graduated from Ithaca College with a degree in Journalism and minors in Writing and Honors, with additional studies in gender, sex, and love. http://www.laurenmazzo.com

If you need a simple bodyweight exercise that gets your heart rate up and also builds strength in your entire body, meet the mountain climber. It's a classic exercise you've probably done before, and fitness pros love it because it will strengthen your core while simultaneously working on your cardio and muscular endurance. This move is a great addition to any ab workout, especially if you've already mastered beginner ab moves like crunches and planks. And it's a great addition to any HIIT workout because it'll have you out of breath in no time. Mountain climbers also make a great warmup exercise, especially when paired with some other mobility drills. Curious how to do them, exactly? Keep reading to better understand the benefits of mountain climbers, which muscles are worked by mountain climbers, some variations on mountain climbers, and how to do mountain climbers with correct form so you can get the most out of this exercise. Benefits of Mountain Climbers Mountain climbers are a great compound movement, Cristina Chan, certified trainer at F45 Training, says. Compound moves are ones that work multiple large muscle groups, which translates to strengthening more muscles at once, as well as increasing the demand you're putting on your body. Mountain climbers, specifically, "help with strengthening big muscle groups like your hamstrings, quads, back, shoulders, and glutes, as well as your core," she says. Yep, with all those muscles worked by mountain climbers, they're basically a full-body exercise. Think about it this way: mountain climbers are essentially a plank variation, so you can expect to strengthen the same muscles as during that exercise (i.e., your shoulders, upper back, and core). Since you're essentially running in place while in a stable plank position, this exercise also builds leg strength. And, as a cardio move, mountain climbers also get your heart rate up and increase your cardiovascular endurance - these things come with a laundry list of their own benefits, such as a boosted mood and better heart health, according to the Cleveland Clinic. How to Do Mountain Climbers Chan has plenty of tips to help you make sure you're doing mountain climbers with proper form. First of all, "make sure you stay in a plank position, and keep your hips at shoulder height throughout the entire exercise set," she says. Also, "keep distance between you and the ground by pushing up through your shoulder blades and engaging your core. As you bring one knee in, make sure your opposite leg is extended straight while you engage through your glute and leg muscles." And finally, if it's cardio you're after, "keep a faster tempo if you want more of a cardio burn," she says. Ready? Here's how to do mountain climbers, step by step. Start in a plank with your shoulders directly over your wrists. Keep your back flat and your hips down, maintaining a neutral spine. Engage your core, and lift your right leg, drawing your knee in toward your chest. Return the right foot to the starting position as you simultaneously drive your left knee toward your chest. Return to the starting position. Continue alternating sides. To increase the intensity, pick up the pace until it feels like you're "running" in place in a plank position. Mountain Climber Variation: Slow-Motion Mountain Climber If you are new to mountain climbers or exercise in general, are rebuilding your skills after a hiatus from the gym, or just want to make mountain climbers a little less intense, try slow-motion mountain climbers. By dialing down the pace, you'll reduce the cardiovascular demands of the move but really hone in on the core work you're doing. Here's how. Start in a plank with your shoulders directly over your wrists. Keep your back flat and your hips down, maintaining a neutral spine. Engage your core, and lift your right leg, drawing your knee in toward your chest. Hold this position for one second, then return the right foot to the starting position. Repeat with the left leg, driving your left knee toward your chest, holding for one second, and then returning to the starting position. Continue alternating sides without speeding up the pace. Mountain Climber Variation: Twisted Mountain Climbers Add a literal twist to your mountain climbers with this variation (shown above). By rotating your hips slightly, you'll place more of a demand on your obliques, the muscles that run along the sides of your core. These muscles are responsible for twisting your torso, bending it to the side, and also giving it stability. Start in a plank with your shoulders directly over your wrists. Keep your back flat and your hips down, maintaining a neutral spine. Engage your core, and lift your right leg, drawing your knee in toward your chest and over to your left elbow. Return the right foot to the starting position. Repeat with the left leg, driving your left knee toward your chest and over to the right elbow, and then return to the starting position. Continue alternating sides. Speed up the pace if you'd like, taking care to move with control. Mountain Climber Variation: Spider Mountain Climber Not to be confused with the Spider-Man push-up (a mountain climber/push-up hybrid), the spider mountain climber is a more intense mountain climber that also happens to be a great hip mobility exercise. Make sure you do a thorough warm up before tackling this one. Start in a plank with your shoulders directly over your wrists. Keep your back flat and your hips down, maintaining a neutral spine. Step your right foot up and outside of your right hand so it's planted on the ground. Keep your hips low and in plank position. Jump to switch sides, hopping your right foot back to plank position and your left foot forward outside of your left hand. Continue alternating sides. Speed up the pace if you'd like, taking care to move with control. Mountain Climber Variation: Plank With Bunny Hop This mountain climber variation is not for the faint of heart. You'll engage your entire core, plus your arms, shoulders, back, quads, and glutes, helping to strengthen the muscles in virtually your entire body. And the jumping motion acts as a plyo workout, getting your heart rate up so you can enjoy some cardio benefits too. Give it a try, but if it's too hard to complete a full set, pat yourself on the back for trying - this is an advanced move. Finish out the rest of the set with a regular plank or a body saw instead, and keep trying to work your way up to a full set instead. Begin in a plank position with the feet together. Pulling your abs in, jump your feet to the right, bringing your knees toward your right elbow. Your torso will twist to the right. Jump your feet back to plank to complete one rep. Repeat on the other side, and continue alternating sides for 20 reps total. - Additional reporting by Jenny Sugar and Mirel Zaman Lauren Mazzo was the senior fitness editor at POPSUGAR. She is a certified personal trainer and fitness nutrition specialist through the American Council on Exercise. Prior to joining POPSUGAR, she worked for six years as a writer and editor for Shape Magazine covering health, fitness, nutrition, mental health, sex and relationships, beauty, and astrology. Jenny Sugar was a staff fitness writer at POPSUGAR. She loves eating plant-based, CrossFit, and yoga. Mirel Zaman is the health and fitness director at POPSUGAR. She has nearly 15 years of experience working in the health and wellness space, writing and editing articles about fitness, general health, mental health, relationships and sex, food and nutrition, astrology, spirituality, family and parenting, culture, and news.

No core routine is complete without side planks. They're a basic but challenging move for building a stronger core, challenging both your abs and your balance. Learning how to do a side plank isn't always easy, but if done correctly, the benefits go far beyond a simple ab exercise. The "energy and length" required to master a side plank "activates muscles throughout your entire body, making planks and side planks one of the best full-body exercises you can do," says Pilates instructor and founder of Lindywell Pilates, Robin Long. That's also what makes them so hard. You're calling on muscles in your abs, arms, back, and hips to engage, all while you're trying to keep your balance. If you always cringe when this pose gets called out by your yoga teacher, Pilates instructor, or trainer, it may be helpful to revisit the basics, or start with side plank modifications. Ahead, we asked Long how to do a side plank correctly, including plenty of side plank variations to try. Read on to find out which muscles side planks work, why they're worth your time, and what Long recommends for overall better side planking. Benefits of Side Planks Planks of any kind are an effective way to improve your posture, build core strength, and decrease back pain, Long says. Side planks specifically are great for targeting your transverse abdominis (the deepest core muscles) as well as your obliques - the core muscles that wrap around the sides of your midsection to stabilize, rotate, and laterally bend your torso. But side planks also work your back, including the multifidus (which stabilizes your spine) and the powerful latissimus dorsi and lower trapezius muscles. That's not all: side planks also recruit muscles in your chest, shoulders, and glutes (especially your hip abductors), making them a near-total-body exercise. Plus, side planks force you to work your body unilaterally (one side at a time), which makes it easier to notice and address muscle imbalances. Unilateral movements also help muscles that sometimes get overpowered or overshadowed when you're working both sides at the same time. How to Do a Side Plank Long has plenty of tips to help you learn how to do a side plank with proper form. You can choose to do side planks on your elbow or your hand, but either way, it's important to make sure your point of contact with the floor (i.e., your elbow or palm) is directly beneath your shoulder. "You want to create a base of support for your shoulder, so be careful to not draw your arm in too close," Long says. For side planks of any kind, think about lifting "your rib cage away from your mat to lengthen and align your spine," while pushing down into the floor with your bottom foot "to keep your legs active and strong," Long says. Also think about pulling your shoulder blades down your back, and avoid letting your supporting shoulder move toward your ear. Performing a side plank on your hand requires extra shoulder stability and balance. Here's how to do it correctly: Start in a high plank position with shoulders over your wrists. Shift your weight into your right hand and foot, and carefully rotate your body so you're balancing on your right palm and the outside of your right foot, with your left leg and foot stacked on top of the right. (To modify slightly, you can also keep your left foot on the floor.) Keep your core engaged, and make sure your body is forming a straight line from head to heels. Think about lifting up with your bottom hip, and keep your gaze straight forward so your neck is long. Make sure your hips are stacked; don't allow your hips to tilt forward or backward. Press into all five fingers on the floor to take pressure off your wrist. Hold this position for 30 to 60 seconds. Repeat on the other side. Side-Plank Variation: Elbow Side Plank If performing a side plank on your hand puts too much pressure on your wrist or feels uncomfortable on your shoulders, you can still get the benefits of side planks by doing them on your elbow. Since your forearm helps provide a larger base, it's also a little easier to balance, compared to a side plank on your hand. Lie on your right side on a mat. Prop yourself up on your forearm, making sure your shoulder is right over your elbow. With your legs fully extended, stack your left foot on top of your right. Press into your right foot and elbow to lift your hips up into a side plank, forming a straight line from head to heels. Keep your neck long, and make sure your hips are stacked; don't allow your hips to tilt forward or backward. Hold this position for 30 to 60 seconds. Repeat on the other side. Side-Plank Variation: Kneeling Side Plank This modified side-plank variation is the ideal side plank for beginners. "Once you feel strong in this position, the next step is to extend your legs, stack your feet, and lift into a full side plank," Long says. These steps will help you work your way up: Lie on your right side on a mat. Prop yourself up on your forearm, making sure your shoulder is right over your elbow. Stack your left leg on top of your right with your knees bent at a 90-degree angle, keeping them in line with your hips and shoulders. Press into your right knee and elbow to lift your hips up into a side plank, forming a straight line from head to knees. Keep your neck long, and make sure your hips are stacked; don't allow your hips to tilt forward or backward. Squeeze your glutes to make sure you're not bending at your hips. Hold this position for 30 to 60 seconds. Repeat on the other side. Side-Plank Variation: Side-Plank Lifts (or Dips) To make the elbow side plank a little harder, feel free to add some hip dips. Start in an elbow-plank position as detailed above. Keeping your hips stacked one above the other, lower your hips a couple of inches toward the floor. Avoid shrugging in your bottom shoulder; keep everything still, and only lower your hips. Lift your hips up as high as you can, a few inches above your normal side plank. That's one rep. Side-Plank Variation: Side-Plank Crunch You can do this advanced side-plank variation while balancing on your elbow or hand, though the elbow is an easier place to start. Start in an elbow-plank position as detailed above with your left elbow on the floor and your right hand behind your head. Keeping your torso stable and your hips lifted, bring your right leg up toward your shoulder to lightly tap your right elbow. Lengthen your right leg to return to the starting position. That's one rep. Side-Plank Variation: Elbow-Side-Plank Rotation Add a bonus core and balance challenge to your side plank by adding a rotation. Take these nice and slow to make sure you're engaging your core and rotating with control. Start in side plank on your right elbow with your feet stacked and your left hand behind your head. Exhale, engage your deep abs, and rotate your left shoulder and ribs toward the floor, bringing your left elbow toward your right hand. Try to keep your hips and knees pointing forward. Hold this a moment, twisting further to deepen your abdominal connection by pulling your navel in toward your spine. Slowly rotate your chest back to the starting position. That's one rep. Side-Plank Variation: Side-Plank Leg Lift To get your glutes even more involved, add a leg lift to your side plank - whether on your hand or elbow. Start in an elbow plank or high plank on your right side. Reach your left arm up toward the ceiling, or place your left hand on your hip. Keeping your torso stable and your hips lifted, lift your left leg up just higher than your top hip. Slowly lower your left foot to tap your right. That's one rep. Lauren Mazzo was the senior fitness editor at POPSUGAR. She is a certified personal trainer and fitness nutrition specialist through the American Council on Exercise. Prior to joining POPSUGAR, she worked for six years as a writer and editor for Shape Magazine covering health, fitness, nutrition, mental health, sex and relationships, beauty, and astrology. Related: How to Do Dead Bugs For a Stronger Core, According to Trainers