If you’re looking for a new way to tone up ladies then I suggest you dust off your high school notes from physics class. That’s right, those complicated formulas can and totally should be used during your sweat sessions today. Don’t worry, there won’t be a pop quiz this time around. Instead keep reading and get ready to test your physical limits by applying these scientific principles to your future workouts.
Lesson #1: It’s Okay To Be Unstable In Fitness
Unstable in life, not so much. However when it comes to your sweat sessions sis don’t be afraid to shake things up. Due to the biomechanics of stability, anytime you challenge your balance your body has to work harder, and the harder you work the faster the results. So next time you are doing upper body exercises balance on one leg or make things super challenging by working on an unstable surface such as a Bosu Ball. Not ready to exercise flamingo style? Then make any strength move more challenging by narrowing your base. For instance bring your hands close together during push ups or your feet close together during squats.
Lesson #2: Don’t Go With The Flow
Easy breezy personalities are RAD, however going with the flow in the gym instantly makes things easier. So in order to tone up quicker girls I suggest inviting two subtle yet challenging forces to the party: wind and incline. Next time you head out for a run or a bike ride don’t be afraid to ride into the wind or up hills. Doing so requires more energy to overcome the resistance which in turn requires more calories. Mimic these conditions in the gym by setting the treadmill or stationary bike on an incline.
Lesson #3: Lengthen Your Levers
Our muscles, bones and joints act as a system of levers that ultimately allow us to move heavy or light loads. Therefore the further the distance between the object you are lifting (for example dumbbells) and the joint that’s moving, the more intense the exercise becomes. For instance lateral raises with 10 pound weights are much more challenging than bicep curls with the same amount of weight simply because your arms are fully extended. So next time you are looking to up the ante try extending your levers (arms and legs) before adding resistance.
Lesson #4: Twist And Shout
A common mistake that most exercisers make is only moving on two geometric planes – the sagittal (up and down, and front to back) and the frontal (side to side). However one sure way to incorporate more muscles and accelerate your results is to learn how to twist. Doing so invites the transverse plane to the party which is great since this is more in tune with how we naturally function (think walking). So next time you are doing body weight squats don’t be afraid to add a twist at the end by bringing your opposite elbow to your opposite knee in between reps.
Lesson #5: Stride With Pride
If you’re a runner (newbie or veteran) then the physics lesson for you is Newton’s third law of dynamics. When your foot hits the ground (or the treadmill), you apply a force to the ground, which responds with an equal and opposite force, helping you to propel forward. Therefore working to improve your stride can help each and every run feel less taxing, which can ultimately help you improve both your speed and endurance sans injury. Think small quick steps that are initiated from your hips as opposed to long wide strides that are powered by the front of your legs.
Robbie Ann Darby (RAD Experience) is a professional FitGirl, Group Fitness Instructor and Personal Trainer in NYC. Follow her sweaty life on Twitter, Facebook, and Instagram for more fun health and fitness tips!
Check Out This Gallery Of Our Fave Celebs Who Love To Workout:
1. Celebrity Fit Club
Celebrities are just as fixated on fitness as we are. Many of them can't wait to share their journey on social media and we're here to eat it all up and figure out their secrets to staying snatched. From Usher to Mo'Nique, check out a few of our fave fit celebs who love to share on social media!
2. Morris Chestnut- On The Treadmill
"Gettin' it in this morn. 6am. #Grindin'"
3. Usher-Run It
"Usain Bolt NO It's Insane Bolt #howUrunit" @howuseeit
4. Angela Simmons-Simple & Effective
"Getting it in @rustin1215_ !!!" @angelasimmons
5. Angela Simmons-Go Deeper!
"No games at all! @rustin1215_" @angelasimmons
6. Angela Simmons-Can't Stop, Won't Stop
"I won't stop! @rustin1215_ is no game !!!" @angelasimmons
7. Angela Simmons-It's A Lifestyle
"It's a lifestyle @rustin1215_ !!! #Teamfitness 😅" @angelasimmons
8. Angela Simmons-Determination Is Key
"Feeling determined after my workout !!! Not stopping till I see the results I want! 👊💪" @angelasimmons
9. Angela Simmons-No Days Off
"No days off !!!! Spin class followed by circuit training !!! 👊 @itskatd !!! O yea!" @angelasimmons
10. Angela Simmons-Morning Training Sessions
"LA mornings with @forcefitnessinc !!! New waistband fun 😍😍" @angelasimmons
11. Angela Simmons-Live Life Out Loud
"I feel alive 😇🌈 @forcefitnessinc" @angelasimmons
12. Angela Simmons-Pose For The Camera
"Saying goodbye to the beach before I head back to Nyc 😇" @angelasimmons
13. Angela Simmons-Bend & Stretch
"Just wrapped my workout !!! Love it's ! Fitness @rustin1215_ 🙏" @angelasimmons
14. Angela Simmons-Ready For Her Close Up
"Going in at the gym @rustin1215_ on the camera :) lol" @angelasimmons
15. Jordin Sparks-The Fit Selfie
"I feel AMAZING after my hike/quiet time. Mind, body & soul! I'm so thankful for everything, where I am today & where I'm going! God is good! On another note, I mixed & matched my outfit...it's weird but I kind of like it. Haha #speezyfitness" @jordinsparks
16. Jordin Sparks-Engages Her Core
"#Speezyfitness Another killer session at the gym! This wheel will be the death of me! Hamstring curl: lift butt in the air & pull your feet towards you in & out, repeat. Keep your core engaged! #getitrightgetittight" @jordinsparks
17. Jordin Sparks-Getting It Right & Tight
"#Speezyfitness Another way to use the wheel. Abdominal pike: start in plank position, keeping your core tight. Bring your legs in, keeping them straight & get your butt in the air! #getitrightgetittight" @jordinsparks
18. Jordin Sparks-Gaining Weight
"Onto the gym! 20lb weighted vest walking at 3.0 on 30 incline!! Still smiling!! Love this! #getitrightgetittight" @jordinsparks
19. Jason Derulo-Shooting In The Gym
"Undefeated today on that court!!! Yea Boi! I'm NOT loosing in 2014 maybe next year! Ha! My team @romeomiller @thejeremystrong @iamdecarlo" @jasonderulo
20. Jason Derulo-No Gym, No Problem
"They didn't have a pull up bar so I improvised with two small white towels! Intense #fitfam #fit #gym" @jasonderulo
21. Mo'Nique-Always Motivating
"Hey loves. This band is working everything. We have no excuses. A mat and band. Love yall. pic.twitter.com/Pg0ri0kvwH" @moworldwide
22. Mo'Nique-Workin' Those Arms
"Today was all about ARMS. OUCH. Love yall pic.twitter.com/ghRb5kJlM9" @moworldwide
23. Mo'Nique-Keeping It Real, Keeping It Tight
"Hey loves. Okay so I don't want yall to think for a second this a breeze. Babbbby this is kicking my a**. So worth it pic.twitter.com/EMBucuLaKV" @moworldwide
24. Mo'Nique-Makes Us Remember To Work For It
"Hey loves. WORK FOR IT! Love yall for real. pic.twitter.com/T8mXLZmNFy" @moworldwide
25. Mo'Nique-Never Gives Up
"KEEP PUSHING. KEEP GOING. KEEP TRYING. Love yall for real. pic.twitter.com/BhsszGZ0h8" @moworldwide
26. Mo'Nique-Showing Off What Amazing Looks Like
"Hey my loves. Today is amazing. We made it.!!!! Let's Live yall. I love yall to life. pic.twitter.com/rBiZUP7aCm" @moworldwide
27. Keri Hilson-Takin' The Stairs
"stair sprints w/ @spicerpr. I'm beat." @dreamincolor
28. Brandy-Getting It In!
"GINNITT IN!! @hozea and me!! #TheGameSeason7 thank you @guru_of_abs for pushing us today!!!" @4everbrandy
29. Brandy-Making Transformations
"Having the time of my life transforming my body! #hardwork #results #transformation #neverstop #eatclean #okenoughwiththehashtags" @4everbrandy
30. Jeanette Jenkins-She Is The Prototype
"Sometimes you have to change your perspective. ❤️ If you don't like what you are seeing in life then try changing the way you view it. If you look for the positive then you will experience the positive. #positivemind #positiveenergy #perspective #jeanettejenkins #healthyliving" @msjeanettejenkins
31. Jeanette Jenkins-She Plans Ahead To Get Ahead
"Time to schedule your workouts & healthy meals for the week ahead! ❤️👊💪 Week 3 of the #sexyabscardiosculpt with @kellyrowland & #QLChallenge has been posted! We loaded up on more fitness, nutrition & motivation tips! Just click the link in my profile 👆👆www.TheHollywoodTrainer.com and hit blog! 👊❤️💪Stay committed & consistent and you will achieve your goals! ❤️😊#jeanettejenkins #kellyrowland #healthyliving"
32. Jeanette Jenkins-Flexible On Fridays
"It's Flexibility Friday! Congrats to everyone for making it to Friday! ❤️😊💪👊Today's workout in the #SexyAbsCardioSculpt with @kellyrowland & #qlchallenge is the #poweryagadvd or your favorite #yoga or #flexibility workout! You can do it! 😊❤️Gratitude turns what we have into enough. ❤️😁#gratitude #jeanettejenkins #healthyliving #kellyrowland #positiveenergy" @msjeanettejenkins
33. Jeanette Jenkins-Fit Foodie
""Beet, Apple, Carrot, Lemon Ginger Smoothie" is DELICIOUS! 😁❤️The ultimate #LiverCleanse the powerful antioxidants in #beets help detoxify the liver! This smoothie is also incredible for #digestion and fighting #cancer 👊❤️😊 Amazing for the eyes, skin & a great #energy booster! Strengthens the #immune system and helps you feel great! Also a great way to get your kids to eat their beets! Try it!" @msjeanettejenkins
34. Kelly Rowland-She's Got Friends In Fit Places
"WEEK 3 of #SexyAbsCardioSculpt Bootcamp & #QLChallenge is in full effect with me, @msjeanettejenkins & @queenlatifah! You can get a rundown of this week's schedule at KellyRowland.com and TheHollywoodTrainer.com. No pain, no gain! Get it right, get it tight! 👊😘" @kellyrowland
35. Kelly Rowland-Drink Good, Look Good
"#FitnessFriday: I love a fresh green juice or smoothie after my workouts! Try this "Super Rich Smoothie" from my trainer @MsJeanetteJenkins 3-5 Handfuls of Spinach, 1 Apple, 1 Kiwi, 1 handful of Blueberries, 4 Strawberries, 1 Lemon with 1/4 of the lemon peel, 1 inch piece of Ginger, 1cup of water, 5 ice cubesand you can use any blender! It's Delicious & Amazing for your body!" @kellyrowland
36. Kelly Rowland-Abs For Days
"You want it, you got it! We are extending #CyberMonday Sale to Friday! Get 50% off your purchase of #SexyAbsCardioSculpt and all Hollywood Trainer DVD's just in time for our New Year 6 week Bootcamp Challenge! Get your Sexy Abs on with me and @msjeanettejenkins by visiting http://www.TheHollywoodTrainer.com! Go go go go!" @kellyrowland
37. Serena Williams-She Knows How To Hang
"Hanging out after training" @serenawilliams
38. Mary J. Blige-Her Hubby's Getting It In!
"@kenduisaacs getting it in. Third set of ten!!! No pain no getting rid of that Belly fat. Lol. @themarkjenkins" @brooklynnblige
39. Mary J. Blige-Throwin' Them Bows!
"#Hardwork!!!!! @themarkjenkins" @brooklynnblige
40. Mary J. Blige-Getting Them Glutes!
"Gluteus! Gotta get it right! @kenduisaacs @themarkjenkins" @brooklynnblige
41. Mary J. Blige-Hard Work Pays Off, Look At That Body!
"#hardwork pays!!! @kenduisaacs @themarkjenkins @2daybefit" @brooklynnblige
42. Mary J. Blige--Work Them Arms Girl!
"Getting it IN! @kenduisaacs @themarkjenkins @2daybefit" @brooklynnblige
43. Mary J. Blige-She's Got Legs & She Knows How To Use Them
"Getting it IN!!!!!! @kenduisaacs @themarkjenkins @2daybefit" @brooklynnblige
44. Michelle Obama-Let's Move!
""We need to get our kids moving before, during and after school." —The First Lady with @theretireddroneal at a Let's Move Active Schools event at Orr Elementary in Washington, D.C." @michelleobama
45. Sherri Shepherd-No More Girdles!
"Nobody in this gym but me ... I gotta encourage myself! #givingelipticallove #girdlesoontobegone" @sherrieshepherd
46. Sherri Shepherd-Dance The Pounds Away
"an Amazing @Zumba class w @LotionBars & won another battle w Diabetes! #teamhealth #feelinggood" @sherrieshepherd
47. Khloe Kardashian-She Works Hard Even When She Doesn't Want To
"Wasn't in the mood today but I still pushed through. #SelfMotivate #IThinkICan #fitness" @khloekardashian