All posts by Maryann Berry

The Best Way to Do Step-ups for Strength, Cardio, and Posture

The Best Way to Do Step-ups for Strength, Cardio, and Posture

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Step-ups are a great way to challenge muscles throughout your entire body, and to challenge your balance at the same time. When done the way I show you in this video, you will also improve your posture.

Said another way, step-ups are a fantastic whole-body exercise to build strength, cardio, and alignment. You might think you know how to do step-ups, and you might even think they’re “easy” — but give this version a shot and I think you’ll change your mind.…

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How to Do This Super Simple and Shockingly Hard Shoulder Workout

How to Do This Super Simple and Shockingly Hard Shoulder Workout

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This shoulder workout consists of exactly one exercise — the sitting floor arm glide. This movement strengthens the muscles of your back that hold your shoulders in an upright position, while also taking your shoulders through a full range of motion. At the same time, the exercise strengthens your lower body and levels your hips.

In a perfect world, your shoulders should be able to perform the entire arm glide movement, but due to our modern lifestyles (and the resultant bad posture) our shoulders have become stiff and immobile.…

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How to Build Back Strength and Better Posture by Sitting Still

How to Build Back Strength and Better Posture by Sitting Still

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The exercise I’m teaching you today is known as “sitting floor.” This exercise strengthens the muscles of your back that hold your shoulders in an upright position. It also strengthens your lower body and levels your hips.

While this exercise may look easy, you’ll be surprised how hard it can feel in practice. Being up next to the wall prevents your body from using compensating muscles and helps us focus on the muscles we do want to work.…

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How to Strengthen Hard-to-Reach Muscles in the Hips And Thighs

How to Strengthen Hard-to-Reach Muscles in the Hips and Thighs

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This simple and effective exercise hits those hard-to-reach muscles of the hips and thighs and can be done anywhere and anytime.

The muscles of the inner and outer thigh can become hard to reach because of how inactive they become after years of sitting and not moving enough. Keep in mind, even if you are an athlete, there are still tasks in your life that involve sitting, such as attending school and driving your car.…

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The Out-of-Time Workout That Will Also Fix Your Hips

The Out-of-Time Workout That Will Also Fix Your Hips

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If five minutes is all you can spare for exercising, then this is the workout for you. This workout will strength train your whole body and get your heart rate up, while also improving your posture.

Speaking of which: have you ever looked down at your feet and noticed that they turn out to the sides instead of pointing straight ahead?…

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How to Build Buff Arms and Shoulders with 1 Simple Exercise

How to Build Buff Arms and Shoulders with 1 Simple Exercise

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Who doesn’t like an exercise that has a lot of bang for the buck? In our busy lives, it’s nice to have things that can multitask like we do. This exercise will build upper-body strength and create definition in your arms, shoulders, and upper back. It’s also a fabulous stretch for your whole body.

And the biggest perk to this move — there’s no equipment required!…

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3 Exercises That Will Improve the Life of the Deskbound

3 Exercises That Will Improve the Life of the Deskbound

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In your average work day, do any of these scenarios sound familiar?

  • Fidgeting in your office chair to find a comfortable position.
  • Propping something behind your low back to get relief.
  • Rubbing your neck and shoulders to ease tension, while slumping over your desk.
  • Feeling like you have a white-hot poker stabbing you in the shoulder blade.
  • Feeling like it’s hard to stand up straight for a few minutes after getting up from your desk.
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    How to Relieve Chronic Low Back Pain in a Few Minutes Each Day

    How to Relieve Chronic Low Back Pain in a Few Minutes Each Day

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    Do you deal with chronic low back pain when sitting at your desk at work?

    Sitting for long periods is like hitting the off switch for the muscles of your hips, and causes a break in communication from your hips to your feet. Your hips and feet no longer function as the base of support to the lower back, causing your lower back to do a lot of the work when you go about your day-to-day activities.…

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    The Back-to-Basics Boredom Buster Workout

    The Back-to-Basics Boredom Buster Workout

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    Are you bored with your workouts? Or plateaued? Or short on time? Change things up with this quick, satisfying, and effective routine.

    Get back to the basics for a total body workout that even improves your posture!

    The Boredom Buster Workout

    Complete 3 rounds of the following:

    1. Push-ups – 10 reps
  • Keep your thighs tight.
  • Keep your shoulder blades pulled together.
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    2 Simple Exercises to Alleviate Upper Back Tension

    2 Simple Exercises to Alleviate Upper Back Tension

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    Are you dealing with chronic upper back tension? Here are two exercises to help you that are easy to do at home. Doing these will ease that upper back tension and correct the chronic position of a rounded upper back and shoulders.

    Static Back Reverse Presses

    Instructions:

    1. Lie on your back with your legs up over a block or chair so your hips and knees are at ninety degrees.
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    Gym-Bag

    The 1 Piece of Exercise Equipment Everybody Should Own

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    What is the one piece of exercise equipment everybody should own?

    It’s lightweight, inexpensive, easy to store, and you can take it along when traveling to get a killer workout.

    What is it? A jump rope!

    That said, sometimes it’s not as easy to pick up the jump rope as it was when you were a kid. But don’t worry, it’s like riding a bike — it will come back to you.…

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    Relieve Neck and Shoulder Tension with 1 Simple Exercise

    Relieve Neck and Shoulder Tension with 1 Simple Exercise

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    This exercise — known as “static wall” — can help reduce tension and pain in the upper back, neck, and shoulders. Often pain and tension in these areas can be attributed to poor posture where the upper back rounds forward and the muscles of the hips and legs become tight from sitting.

    This exercise works by allowing your upper back to straighten out against the flat surface of the floor while stretching and strengthening muscles of the hips and legs.…

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