6 Slam Ball Exercises for Stronger Legs and Glutes

Tighten and tone your glutes and booty with these inventive weighted ball exercises.

This is a partial workout. You can find the rest of the moves at Life by Daily Burn.

When you look at a slam ball, leg and glute exercises may not be the first thing that comes to mind. But incorporating this soft weighted ball into your booty routine will work your lower half hard. Weak hamstrings, glutes and hips can lead to knee and back pain. So if you’re looking for a way to strengthen these muscles, while building power, the slam ball can kill two birds with one big, squishy ball.

Gerren Liles, PROJECT by Equinox master trainer and Reebok ONE Elite ambassador likes to use it for a quick leg workout. “The slam ball is a simple tool that allows you to move in multiple dimensions and directions, and can serve as a load to develop strength and power,” Liles says.

In addition to tightening and toning, the slam ball creates an unstable environment that forces your body to work harder to balance weight. (Stability challenge, anyone?) And because you’ll move in different planes of motion, you’ll work your core, legs and arms, too.

“The ball can be used as a prop to challenge your stability, as you’ll see in the Bulgarian squat and soccer tap drill. It can also be used as a form of resistance in the squat with front push and hamstring curls,” Liles explains. Check out just how versatile this space-efficient piece of equipment can be in the six exercises below.

RELATED: The 30-Minute Slam Ball Workout

6 Slam Ball Exercises That Build Lower-Body Strength

These moves will not only blast your lower half, they’ll help improve your ankle mobility, agility and reflexes. Add some intensity, and they’ll get your heart rate up, too, Liles says. Do 8 to 10 reps of each exercise for two sets.

GIFs: Tiffany Ayuda / Life by Daily Burn

1. Bulgarian Squat

This variation of the squat challenges your balance. To keep your foot from rolling off the ball, engage your core so you can move with more control, Liles says.

How to: Stand with your feet together in front of a slam ball. Step your right foot back and place your toes on top of the ball (a). Keeping your weight in your left heel, slowly lower your body into a lunge, bending your right knee towards the floor. Your left knee should form a 90-degree angle to the floor. Be sure your left knee is stacked above your ankle (b). Straighten both legs and return to standing (c).

RELATED: 6 Squat Variations for Total-Body Strength

2. Lying Hip Bridge With Hamstring Curl

Take your glute bridges to the next level with this variation that also strengthens your hamstrings. The lack of surface area on the ball is an added challenge to making the movement slower.

RELATED: 5 Exercise Machines That Aren’t Worth Your Time 

How to: Lay on your back with your hips lifted off the floor and your calves and heels on top of the ball. Plant your hands on the floor at your sides (a). Draw your heels in toward your butt with control, bending your legs. Your hips should elevate even higher as you squeeze your glutes to bring your heels in (b). Slowly extend your legs back out to the starting position (c).

3. Lying Quad Extension

Your quads, hamstrings and glutes are some of the biggest muscles groups in your body. This simple move fires up all three, helping you torch more calories per workout.

How to: Lie flat on your back and place the ball between your calves with your knees bent. For an added core challenge, you can lift your head off the floor and bring your chin towards your chest (a). Without moving your hips, bring your legs straight up towards the ceiling (b). Then, bend your knees until the ball touches the back of your legs. Remember to press your low-back into the floor throughout the entire movement (c).

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The ‘Hijabi Runner’ Is Crushing Stereotypes of Muslim Women

This story is part of Health’s #RealLifeStrong series, where we are celebrating women who represent strength, resilience, and grace.

Four years ago—the last time I was in Afghanistan to visit my family—I tried to explain to my mother why I’d taken up running. “What are you running away from?” she kept asking. Not until she listened to my tone of voice did she finally understand.

“It must be nice to have an escape,” she said.

When I was born, my parents lived in a refugee camp in Iran. To this day, I’m not sure of my exact birthdate. My mother couldn’t read or write, so when she was given my birth certificate, she lost it.

After I turned 8, my family moved me and my eight siblings from Iran to Kunduz, one of the most conservative provinces in Afghanistan. Girls can’t go to public school there. Outside, we had to be covered up, without any bare skin showing. People judged you if your eyes looked up, not down. By the time I was a teenager, I was dying of seeing nothing but pavement.

“If anyone touches you on the street, walk faster. Don’t say anything,” my mother instructed me. But if I was harassed by a man, I couldn’t stay quiet. I would try to slap them. It didn’t go well. Shopkeepers would say, “If you don’t want to be touched, why are you outside?” Sick of me getting into fights, my parents allowed me to attend the first female boarding school in Afghanistan, in Kabul.

My father stopped going to school at age 11. My mother didn’t learn to sign her name until she was 47. Still, they taught me to value education. I learned English and at 14, came to the U.S. to attend boarding school in Rhode Island on a scholarship.

RELATED: After Sandy Hook, This Mom Started a Grassroots Movement Against Gun Violence That’s Spread to All 50 States

I was in culture shock at first. People spoke so fast! I worried that the bed in my dorm room was by a window. What if there was a bomb blast? For weeks, I slept on the floor.

Walking at night also scared me. I associated that time of day with shooting between Taliban soldiers and the government. It took a long time before I felt ready to brave the one-minute walk from the library to my dorm alone.

I was feeling homesick when the cross-country coach encouraged me to start running with the team. At first, I didn’t want to. I’m Hijabi, meaning I choose to cover my hair like I always had growing up. I knew I’d look different. My coach wouldn’t take that as an excuse. The next thing I knew, I was picking out a pair of running shoes.

I discovered I loved running. Each practice felt like a small victory that gave me confidence for the rest of the day. Still, when I first began running in my hijab, a lot of people looked at me with raised eyebrows.

Zahra Arabzada running on her high school cross-country team.

“Why are you torturing yourself, covered up in the heat of summer?” people asked. Or, “You’re in America now. You have freedom. Why not use it?”

They didn’t understand: I grew up in a country where girls are raised to do everything to make the life of men better—to cook, to clean, to make breakfast. Girls in Kunduz don’t go to school. They wear the clothes that a man tells them to, and they marry who they’re told to. The inequalities in Afghanistan are the result of many decades of war and foreign invasion. 

Each time I ran, whether fifteen minutes or an hour, was truly “free” time I was giving myself.

RELATED: Suicidal After Her Daughter’s Birth, This Mom Spent 10 Days in a Psych Ward: ‘I Had to Stop Trying to Be Superwoman’

I’m 21 now and have finished a marathon and half-marathons as well as a 50-mile ultra-marathon. I’m going to be a senior at Hobart and William Smith Colleges, majoring in biochemistry, and I still run five to six times a week. I also find time to write about my experiences.

When I was first thinking about running, I looked online to find other Muslim girls running in hijab. I didn’t find much, so I decided to make my own blog: The Hijabi Runner.

I hope it helps other Muslim women choose an active lifestyle and non-Muslims realize how difficult it is to be an identifiable Muslim in the West right now. Google the word and the first thing you’ll see are images of 9/11, war in Iraq, jihads, men who have four wives. These are things Islam is associated with, but the way we Muslims say hi to each other is “Peace be upon you.” How did my peaceful religion become associated with such violent images?

After I finished my ultra-marathon, my sister, a lawyer in Afghanistan, congratulated me. “In honor of your race,” she said, “I bought myself a treadmill, but running outside will be my dream.”

We Afghan women have a long path ahead—but I believe in the power of small changes.

Most acts of bravery in my life were not because I one day woke up and said, “I’m going to stand up for myself.” Being strong was the only choice.

Zahra Arabzada is an ambassador for Free to Run, an organization that aims to empower women and girls in conflict-affected communities around the world.

We want to hear more amazing stories about #RealLifeStrong women. Nominate yourself—or a friend or family member—here. We’ll be sharing the most inspiring stories we receive in the months ahead.

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Want Stronger Abs? Kayla Itsines Says You Should Do This

The fitness influencer shares six ways she lives a healthy lifestyle.

If you use Instagram to source fitness inspo, you no doubt already follow Kayla Itsines for her challenging SWEAT workouts and totally inspiring posts about strength. Health recently had the chance to catch up with the influencer at PopSugar Playground and chatted with her about everything from eating well to having a healthy mindset.

Here, Itsines shares six ways she stays healthy.

On her number one tip for living a healthy lifestyle

“Start by adding healthy things into your life rather than subtracting things from your life,” says Itsines. It’s all about starting small by adding something simple to your daily routine, like going for a walk, she adds.

On her go-to healthy recipe

Choose homemade meals over eating out whenever you can, says Itsines. “I feel like I make everything healthy, so if I feel like a burger, I’ll make a homemade burger. If I feel like a burrito, I’ll make a homemade burrito,” says the fitness influencer.

“What makes it healthy is the ingredients you put in it,” she continues. “I think the fact that you’re making it yourself–you know what goes in it, you know what goes into the patty, you know what’s in the meat, and you know how much sugar or salt you’re putting in something–makes it so much better.”

On how she practices self-care

“In terms of self-care, I love getting a massage every week, having time for myself, going for a walk, and spending time with my friends.”

On what to do if you want stronger abs

It’s not one ab exercise but doing a collection of moves that benefit your core, too, says Itsines: “Things like deadlifts, things like chin-ups… things that really focus on the core.”

On the one thing you need to start doing for better mental health

Itsines has the perfect solution for anyone whose instinct is to respond to a compliment by pointing out a flaw: “When someone compliments you, say, ‘Thank you so much,'” she says. “Don’t try to find something that’s immediately wrong with you or something you don’t like about yourself—just say thank you and take it.”

On the words she lives by

“Stay humble, be kind, never forget where you came from.”

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Best Butt Workouts: Celebs Love These Rear-Sculpting Exercises

Ever caught yourself envying J.Lo’s derrière, or Lea Michele’s toned tush? If so, you’ve come to the right place: Below, we’ve collected the go-to butt workouts of celebrities with famously sculpted booties. Of course, DNA plays a big role in the shape of one’s backside, and these stars are blessed with exceptionally good genes. But you can still borrow their moves to attack the muscles hiding deep under your glutes, for a firmer, tighter behind. From Sofia Vergara’s high-knee step-ups to Kourtney Kardashian’s resistance band circuit, these exercises will bring you closer to the  of your dreams. So back away from the padded Spanx, and read on to learn how to build a better bottom.

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Best Butt Workouts – Health

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Katie Austin’s 15-minute Resistance Band Workout

We love fitness influencer Katie Austin for her super-fun, high-energy workouts–and her special attention to toning the all-important booty. Next time you need a quick workout that you can do anytime, anywhere, follow along with the video above. All you need is a resistance band–and you can still do this 15-minute sequence even if you don’t have one.

This short but efficient routine starts with a warmup complete with jumping Jacks and dynamic stretches. Don’t forget to inhale and exhale deeply as you get your body prepped to sweat.

Next, grab your resistance band (we like this set from Theraband) If you don’t have one, though, it’s totally okay to keep following along using just your body weight. Or, Austin says, grab a couple of hand weights or even cans from your pantry to make the moves harder.

RELATED VIDEO: Katie Austin’s 6 Exercises to Get Fit in No Time

With your arms straight in front of you, gently pulse them away from each other, stretching the band, to warm up your upper body.

Extend your arms over your head and pull down on the band one side at a time to start working your back muscles. Once you’re comfortable there, add a side lunge to the move to up the intensity.

After a few lunges on each side, extend your arms behind you, with a slight bend in your knees, and once again pulse the arms in and out.

WATCH THE VIDEO: 12-Minute Dance Cardio Workout With Katie Austin

Next, Austin shows you how to wrap the resistance band around your ankles (and later, your thighs) for a series of leg and booty exercises. Each one comes equipped with an easy addition to get your arms working, too.

Finally, you’ll remove your resistance band and make your way down to the floor or your mat for abs, a few final booty exercises, and a quick cool-down and stretch as your heart rate slows.

Finish by rolling out your shoulders to shake off the workout–and any stress or worries you’ve been carrying that day, Austin says.

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This 20-Minute Hip-Hop Yoga Routine Works Your Hips, Hamstrings, and Core

Hip hop and yoga fans, rejoice. In this video, certified yoga instructor Jaimee Ratliff shows us a flow that will get you ready for the weekend or workday. With your favorite music in the background, this routine takes less than 20 minutes to complete. And while it motivates you, this practice also guides you through a stretching, relaxing movement that focuses on your hips, hamstrings, and core. If you have 16 minutes to spare, you’ll love moving through this one. You can follow the flow with a description of the moves below.

Warm up by placing your feet at the top of your yoga mat, blanket, or towel. With feet hips-width apart and palms facing forward, take a few inhales through your nose and lift your shoulders up. Exhale as you bring your shoulders down, and repeat about three times. Try keeping your eyes closed and set your intention for this workout.

Reaching your arms into the sky, exhale and go into a forward fold, letting your head hang heavy. Shake your head “yes” or “no.” On the next inhale, bend your left knee and twist your body to the right, looking up toward the sky to feel a hamstring stretch. If looking up is uncomfortable, you can adjust by moving your gaze downward. Do this same movement on the opposite side.

Watch this video: This Invigorating Yoga Flow Is the Best Way to Get Energized

Next, straighten your legs before stepping back into downward dog and letting your head hang heavy. Here, you can pedal out your legs by bending your left, then right knees. After a couple big inhales and exhales, reach your right leg in the air and bend your knee. Move your knee in a circular motion and then reverse it. Extend your right leg into the sky and as you exhale, swing your right leg in between your hands. Moving your knee forward and back, you should start to feel your hips “wake up.” Drop your left knee onto the ground, shift your butt back to stretch your right hamstring and lean over your leg. As Ratliff says, remember to keep breathing.

Plant your right foot on the mat and go into a lizard pose by bringing your right hand to the inside of your right foot. Then, move into a lunge. If it’s more comfortable, you can go onto your forearms. Take a big inhale, come back on your hands and heel-toe your right foot to the inside of your left hand. Bringing your bent right leg into a pigeon pose, bend down and forward, and lean into your hips. After a few breaths, go back on your hands, tuck your left toes, and lift your right knee up. In the same movement, swing your right leg into the sky and return to downward dog. Do this on the other side, starting with your left foot.

Are you feeling it yet? “Your hips might be screaming at you, but we’re gonna send some love back,” says Ratliff.

Once you’ve completed the flow on your left side, take a big inhale in downward dog and exhale. On your next inhale, shift your body forward into plank pose or lower to your knees. Lower down by hugging your elbows into your midline. Return to high plank and then downward dog. Do this three times.

When you’re back in downward dog, reach your right leg to the sky, exhale, and swing it in between both hands. You’ll then shift into a crescent lunge, lifting your hands to the sky while looking up. Step your right foot back into downward dog and complete the routine on your left side, making sure you keep knees stacked directly over your ankle.

From downward dog, bring your knees to the mat, shift onto your butt, and swing your legs around in a cross-legged seated position. Go into boat pose by bringing your bent knees up. Sit up tall and if you can, raise your arms into the sky. Take your pointer and middle finger and place them around your big toe before stretching out your legs. Exhale and slowly bring your feet back down onto the mat. Do the same position, and then extend your legs and lean back so you’re in a half-boat pose. Flutter-kick legs for 15 seconds and return to your seated position. Go back into the half-boat pose and scissor-kick legs for 10 seconds.

If you’ve made it this far, you’re nearing the end of the routine. Sit up tall with legs crossed, make sure the crown of your head is lifted toward the sky, and place one hand on your belly and the other on your heart. At this point, Ratliff wants you to check in with your body.

“See how you feel now,” she says. “Feel this energy that you just cultivated, come back to your intention, take a big inhale through the nose, open the mouth inside out, another inhale and let it go.”

End with your palms facing up or down and resting on your legs. Seal your practice in a savasana—or however you’d like to celebrate the end of this regenerative hip hop practice.

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Tone Your Arm’s With Anna Kaiser’s Bath Towel Workout

Perform this routine three to four times a week.

Anna Kaiser, the celebrity trainer behind the fitness studio AKT in Motion and the bodies of Kelly Ripa and Shakira, knows how to create a serious burn with some pretty ordinary objects. In her latest workout video for us, she’s showing us how to tone our arms and upper body with a towel. Yes, a towel. This everyday prop might seem harmless, but don’t be fooled, you’ll be sweating up a storm in no time!

RELATED VIDEO: This Physio Ball Workout Gets Anna Kaiser’s Celeb Clients in Top Shape

“This workout is very accessible,” Kaiser says. “Almost everyone owns a spare towel or two.”

In order for this workout to work, however, you’ll need to make sure that there’s no slack in your towel. “You want to actively pull and press against the towel in order get maximum results,” Kaiser says.

Kaiser also suggests performing this routine on your knees, instead of standing up, because you’ll be more stable and closer to the floor.  

TIP: If you’re not feeling the burn, you’re not pulling hard enough on the towel. There should be no slack!

Perform this routine three to four times a week.

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Katie Austin’s 60-Second Booty-Tightening Workout

Start sculpting your booty with this quick one-minute workout from Katie Austin. 

Got a minute? That’s all you need to squeeze in a quick booty-blasting workout with Katie Austin! In the video above she shows us three moves guaranteed to set your glutes on fire. Follow along with her, or keep scrolling for explanations of the exercises below. All you need is a step to work those rear muscles, and sculpt your best butt ever.

Back to Front Lunge

Step up with your left leg and raise your right knee until your thigh is parallel with the floor. Step down with your right foot and step your left foot back into a reverse lunge. Repeat for 10 seconds; then switch legs.

Watch this video: Work Your Entire Body in 60 Seconds With This Cardio Kickboxing Workout From Katie Austin

Step-Ups

Step onto the platform with your left foot and raise your right knee until your thigh is parallel to the floor. Step down and switch legs. Continue to alternate legs without stopping for 20 seconds.

Lateral Step-Ups

Stand parallel to the step, so the outside of your left leg is next to the step, and your hands are on either side of your head, elbows bent. Step your left foot up and bring your right knee across your body as you twist and lower your left elbow toward your knee. Repeat that move for 10 seconds; switch legs.

Fired up to kick some butt now? Get moving and you’ll be sweating in no time.

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Balega Hidden Comfort No-Show Running Socks Review

My super-comfy Balega socks make every run a good one.

One thing I really love about running (and I love a lot of things about running) is that you don’t need a whole lot to do it.

Sure, many of us runners love decking ourselves out from head to toe in fancy gear, from stay-put sunglasses to a high-tech GPS watch to compression sleeves for aching shins. But all you truly need to run are some sneakers and—depending on your parts—a sports bra.

I’m here to add one more thing to that list of running essentials, however: an amazing pair of socks. Fine, shopping for socks may not be as exciting as unboxing a new fitness tracker or slipping on a new pair of leggings. But the perfect pair makes a bigger difference, something I only realized after years of running.

I used to run in any old pair of socks that was clean. But discovering Balega Hidden Comfort No-Show Running Socks ($13, amazon.com) changed everything. Now, they’re my absolute favorite socks to run in.

For starters, the plush sole makes these the cushiest socks I’ve ever slipped on, but the mesh upper construction keeps them from feeling hot or heavy. You know how the first few weeks of running in new sneakers can feel like running on clouds? These socks make running in months-old shoes feel almost as good.

The structured fit throughout keeps the sock snug to your foot, helping avoid dreaded blisters, and the cushioned heel tab not only keeps the sock in place, it protects against uncomfortable Achilles rubbing—while still maintaining a sleek, no-show profile.

I have two sets, and I’m always a little disappointed when I’m heading out for a run and realize both are in the dirty laundry. Considering there are a whopping 17 color options currently available on Amazon, I’ll be stocking up on a few new pairs for summer runs.

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Katie Austin One-Minute Workouts – Health

We get it: life gets hectic, you’re busy, and it’s not always easy to squeeze in a workout. Worry not! Fitness influencer Katie Austin offers a series of one-minute workouts that will tone, tighten, and sculpt your body.

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5 Celebrity Trainers Share Their Favorite Treat Foods

Don’t feel guilty about indulging–these fitness stars certainly don’t.

When it comes to healthy lifestyles, celebrity trainers take the cake, so to speak. Their social media accounts are full of pictures of kale and avocado smoothies, early morning workouts, and aspirational, encouraging quotes. These influencers inspire us to live our best lives–and, we’ll admit, they inspire a bit of envy too. How do they do it?!

WATCH THE VIDEO: 6 Fitness Stars’ Gym Pet Peeves

Well, just in case you needed a reminder, fitness stars are people, too. And every once in a while, they treat themselves and splurge on some less nutritious eats just like any of us. In this video, celebrity trainers like Jeanette Jenkins, Nicole Winhoffer, Hilaria Baldwin, and Anna Kaiser dish on their favorite treats.

RELATED: These 5 Fitness-Star Tips Will Keep Your Workouts From Getting Boring

If you’re having mixed feelings about indulging, take a page from Lacey Stone. She doesn’t hold back in her praise of the cheeseburger, calling it an “American treasure.” And if Lacey Stone eats burgers in moderation, you can too.

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What’s Amazon Prime Day? Everything You Need to Know

Amazon Prime Day 2018 is almost here, and trust us: you’re not going to want to miss out on these huge savings.

The fourth annual Amazon Prime Day is almost here, and to say we’re getting excited would be a huge understatement. Here’s everything you need to know about the upcoming sale—and make sure to keep an eye on this page, as we’ll continue to update it with the best deals as soon as we learn about them.

What is Amazon Prime Day?

First launched back in 2015, Prime Day has become one of the biggest sales of the year, with major markdowns on everything from electronics to fitness gear to smart home gadgets (last year, the Echo was one of the most popular items sold).

The exact details of Prime Day change from year to year. This year, the sale is going to be on July 16. But you don’t have to wait until then to save: Pre-sales will be announced a few days before the actual event (more on that below).

What should I know about Amazon Prime Day?

If you spot a great deal, you should definitely click “Add to cart” ASAP. Many Prime Day sales have a short time limit, and others, called “lightening deals,” end when the item is out of stock. Some sales are also announced throughout the day, so keep checking back to make sure you don’t miss anything.

Last year, we saw some great savings on workout and sporting gear (including must-have brands like Reebok, Adidas, and Fitbit), home and electronics (tons of Amazon devices were marked down), kitchen essentials from brands like Keurig and Calphalon, and even some rare luxury beauty discounts.

How can I find the best Amazon Prime Day deals?

The first thing you need to do is make sure you’re an Amazon Prime member; all Prime Day sales are exclusive to members. You can sign up for a 30-day free trial during your first month of Prime, and it’s then $119 a year. If you’re not already a member, trust us, it’s worth every penny: you get access to tons of freebies (music, videos, e-books, and audio streaming services), as well as free 2-day shipping on qualifying items.

Amazon has started to announce some early deals. Here are a few sales you can take advantage of right now:

• Echo Show: Save $100 on the Echo Show, Amazon’s smart home device which uses their Alexa technology to make video calls, watch video briefings, movies and TV shows, use your smart home camera, view photos, see the weather forecast, and much more. Shop the Echo Show now to get the $100 savings.

• Amazon Brands: The site is offering their lowest prices ever on items from Amazon-exclusive collections. A few highlights: Get 25% off furniture from Rivet and Stone & Beam, up to 20% off AmazonBasics, and 30% off everyday essentials from Presto!, and Mama Bear.

• Prime Video, DVDs, and Blu-Ray: Save up to 50% on movies and TV shows.

• Amazon Music: If you have Amazon Prime and haven’t yet tried it, you can get four months of Amazon Music Unlimited for just $.99.

• Kindle Unlimited: If you have Amazon Prime and haven’t yet tried this service, you can get three months of unlimited reading for just $.99.

• Audible: Get your first three months at more than 65% off for $4.95 a month.

Keep an eye on this page, and we’ll continue to update it as new deals come in. 

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These Running Sunglasses Are the Only Ones That Don’t Slip

I used to hate running in sunglasses. The Kona sunnies from Roka totally changed my mind.

During college, an acquaintance who took her wrinkle-fighting regimen very seriously told me she purposely didn’t spend much time outside. I couldn’t relate when she confessed this to me. Conjuring up visions of the soccer camps of my youth, my family’s many ocean-side vacations, and the countless outdoor runs I had racked up over the years, I remember thinking,You’re really, really missing out. Not to mention, we’re only in our 20s!

Now, on the other side of 30, I’m still not down to limit my time in nature for the sake of my skin. (That’s what sunscreen is for, isn’t it?!) But as fine lines (and, frankly, some deeper wrinkles, too) have started to set in, I began wondering if there were skincare habits I should have been practicing more religiously in my 20s.

Since I can’t go back in time and provide 25-year-old me with some retinol cream, I recently decided to make some small skin-friendly changes. I caved in to decades of nudging from my mother and started wearing hats on those afore-mentioned beach trips, and I learned how to sleep on my back. I even took to running with sunglasses, which I sure hope is resulting in less crow’s-feet-inducing squinting (and, of course, protection for my peepers).

RELATED: 8 Things You Should Never Do to Your Eyes

For the longest time I couldn’t understand how people ran in sunglasses comfortably. Anytime I had tried it, the shades either slipped down my nose, bumped around on my face, or simply obstructed my vision–not OK when you’re already dodging New York City traffic. But when I was sent a sample of Roka Kona glasses to try, they totally won me over.

The Kona sunglasses come in a handful of color options, but I’ve been rocking the sleek shadow frame with bronze polarized lenses ($210; roka.com, amazon.com), pictured above. Roka is a performance brand, with loads of products geared toward swimmers, cyclists, runners, and triathletes, so it’s no surprise that the features on these babies deliver.

For starters, they weight just 24 grams, light enough to forget they’re on your face, but sturdy enough to stand up to the elements. I love the patented GEKO pads on the nose and at the temples–they’re designed to actually grip better once you start to sweat, so the sunnies seriously don’t slip or bounce. The polarized lenses not only cut glare, they’re also formulated to block damaging UVA and UVB rays. I also happen to find the square shape flattering on my longish, roundish face (a Klein family trait if there ever was one!).

RELATED: Why Those Tiny Sunglasses Celebs Love Aren’t Actually Good for Your Eyes

At $210 a pop, Kona glasses are certainly an investment–but they’re worth the splurge, especially since it’s not like you have to only wear them for working out. If your budget’s a little tighter, you might want to consider the non-polarized lenses instead, which will run you $170.

Since my own pair of Konas was a gift, I recently decided to spread the love and purchased the stylish white frames for a dear friend who was relatively new to running and needed some great gear. So far, she’s been loving hers too. Be sure to wave if you spot us running together in our matching sunglasses in Brooklyn’s Prospect Park this summer!

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Only 23% of Americans Get Enough Exercise, a CDC Report Says

Rates varied widely by state and gender.

Less than a quarter of Americans are meeting all national physical activity guidelines, according to a new report from the Centers for Disease Control and Prevention’s National Center for Health Statistics (NCHS).

Federal physical activity guidelines recommend that adults get at least 150 minutes of moderate or 75 minutes of vigorous exercise each week, in addition to muscle-strengthening activities at least twice a week. But according to the new NCHS report, which drew on five years of data from the National Health Interview Survey, only about 23% of adults ages 18 to 64 are hitting both of those marks. Another 32% met one but not both, and almost 45% did not hit either benchmark.

Those numbers fluctuated somewhat depending on gender, occupation and home state. More men (roughly 27%) than women (almost 19%) met both guidelines, and both genders saw slightly higher percentages among working adults (almost 29% and 21%, respectively).

The authors also added that people working in managerial or “professional” positions were more likely than individuals in production roles, such as assembly and manufacturing, to meet the standards. However, the report looked only at leisure-time physical activity, so adults who log exercise through active jobs or commutes were not included in the findings.

Some states saw adherence rates well above the national average, while others were well below. Colorado led the pack, with 32.5% of adults meeting both federal exercise guidelines. In Mississippi, just 13.5% of adults reported meeting both exercise guidelines.

With some exceptions, states on the West Coast and in the Northeast tended to have higher percentages of residents meeting the guidelines than states in the South. Residents of states in the Southeast had particularly low rates. High levels of unemployment and disability or poor health in a state were correlated with lower rates of meeting exercise guidelines, the researchers found.

In all, the results suggest that most Americans should try to squeeze more exercise into their time off, given its well-established connections to everything from chronic disease prevention to mental and cognitive health benefits.

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FYI These 3 Plank Moves Engage More Muscles Than Crunches

They’ll work more than just your core.

Planks may be challenging, but they’re also an exercise that can literally be done anywhere. Plank at the gym, in your living room, and at the office (hey, why not?)—all you need is a mat, if you want one. And while you might put your fitness routine on pause when traveling, it’s easy to do a plank in your hotel room and feel that deep burn before heading to an indulgent vacation meal.

RELATED: 3 Common Exercises You’re Doing Incorrectly (and How to Fix Them)

Crunches have long been called the move to get a tighter midsection, but planks actually engage more than twenty muscles (as opposed to the half dozen that crunches work), from your back, arms, and shoulders to your hamstrings and booty. Plus, planks are actually better for your posture and safer for your spine than sit-ups. Adios, monotonous crunches.

If you’re bored with the standard plank and want something a bit more adventurous, we have a few advanced moves to add to your abs arsenal. In the video above, Body By Simone creator Simone De La Rue demonstrates three cardio-inspired planks that will refresh your workouts and engage more than just your core.

Plank to a standing split

This move works to lengthen the hamstring of the standing leg while strengthening the quadriceps, glutes, and hamstrings. Focus on improving your balance and stability, and feel the tension being released from the spine. Do twelve reps on the right side, and then repeat on the left.

Plank to a runner’s lunge

A runner’s lunge offers a deep stretch for the hips, groin, and legs. By combining this position with a plank, you also work your upper body. Do twelve reps on each side.

Plank to a jump squat

Be sure to pause in each of the positions: the plank, the squat, and the post-jump squat. But you also want to transition quickly, because the fast movement is what builds momentum and boosts your heart rate. De La Rue recommends twelve reps on each side.

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I Went Indoor Skydiving to Test Out the New Balance Fresh Foam Cruz

The New Balance Fresh Foam Cruz proved to be equally good for errands and extreme sports.

Last week, I learned how to fly.

Along with a group of other lucky writers and editors, I was treated to an outing at iFly Westchester, an indoor skydiving facility not far from New York City. We were there to celebrate the New Balance Fresh Foam Cruz–and get quite the adrenaline rush.

Far too afraid of the potential for things to go dangerously, dangerously wrong, I’d never be able to jump out of an actual, moving plane–but indoor skydiving felt like almost all the thrill without the obvious risk. The cushion of air that supports indoor flyers functions not unlike that classic science experiment you probably remember from elementary school: switch on a hair dryer, watch ping pong balls float miraculously. Except in this case, there’s a giant “hair dryer” in a skydiving tunnel and even the tallest of guys became as light as ping pong balls. With the guidance of ultra-compassionate instructors, several groups of disbelieving journalists took turns floating low to the ground and spinning high.

Speaking of floating: The Fresh Foam Cruz sneakers we were gifted felt nearly as freeing. The plush sole is supportive yet cushiony, making it a truly multipurpose shoe that can work for your workouts (whether they’re extreme or of a more moderate intensity) and tackling errands. The athleisure vibe means these kicks go with just about anything, and the bootie construction makes them super-easy to slip on and off. They’re divinely lightweight, meaning you’ll definitely want to pack them for a weekend away–because who really has room for more than one pair of sneakers?!

New Balance Fresh Foam Cruz Knit in Rain Cloud with White Munsell, $85, newbalance.com

Even the iFly instructors donned a pair–a fact I only realized halfway through the event. I was too spellbound watching the experienced instructors pull off all kinds of synchronized stunts and daring tricks. 

Nico sure made it look easy. Considering I couldn’t even successfully turn ever so slightly to my right, I think it’s safe to say I’m going to need a lot more indoor skydiving practice. My new sneaks, on the other hand? Perfect on the first try.

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3 Ab Moves From Anna Victoria

Ready, set, plank.

As an Instagram star and founder of the Body Love App, Anna Victoria is a fitness force to be reckoned with. Not only does she love HIIT strength workouts, but she always promotes body love, whether it’s mental, emotional, or physical.

Victoria is known for posting athleisure-clad photos of herself on social media, often highlighting her toned abs and strong arms. But she also peppers in real, unedited photos of herself as a way normalize things like belly rolls and cellulite, because everyone has them. And we are here for all of it.

RELATED: Anna Victoria’s 9-Move HIIT Workout Will Tone Your Entire Body

If you’re wondering what Victoria’s secret is to a strong midsection, you’ve come to the right place. All you need is a mat, dumbbell, and a little determination. Here are her three core-crushing moves that will make your abs feel like they’re on fire, in a good way.

Plank and dumbbell shift

Once in plank position, lower onto your arms and take turns moving the dumbbell from side to side across the mat in front of you. Your body weight may want to shift each time you pick up the dumbbell, but resist and work on staying flat and keeping your feet firmly placed on the floor. The key? Squeeze. Those. Glutes.

Cross mountain climbers

Start in pushup position with elbows locked and your body forming a straight line from head to heels. Pick up your right foot and bring your right knee toward your left shoulder. Return to the start and repeat with the left foot. Focus on bracing and engaging your core muscles.

Side plank and reach through

We love adding a dumbbell to this move, which already builds lateral core strength and stability. While in side plank position, be sure to maintain a straight line from ankles to shoulders. Tip: don’t allow your hips to drop.

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5 Celebrity Trainers on the Healthy Habit They Do Every Day — Video

Learn their simple secrets to healthy living.

Scroll through any healthy lifestyle feed on Instagram, and you’ll see them: streams and streams of artfully arranged fruits and vegetables, expensive-looking fitness equipment, and beauty products with exotic ingredients. Images like these make you think that pursuing a healthy lifestyle is so time-intensive, cost-prohibitive, and stress-inducing that it’s not actually healthy at all.

RELATED: 5 Celebrity Trainers Share Their Favorite Treat Foods

We know it can be confusing, but don’t despair! To find out the easiest way to kickstart your healthy lifestyle, we caught up with five celebrity fitness trainers and asked them which everyday habit helps them feel their best. Watch the video to learn their simple secrets to healthy living.

Lacey Stone swears by giving herself a quick pep talk in the morning. “I got this!” is the first thing she says in the morning. “I know it sounds crazy, but it works,” the Revenge Body With Khloe Kardashian trainer says.

Nicole Winhoffer, Hilaria Baldwin, and Anna Kaiser make sure to stay hydrated, and Jeanette Jenkins has her own version of smile therapy that helps her remain positive.

As you can see, these fitness trainers’ secrets to healthy living are easy and cost next to nothing. Bottom line: Don’t let instagram intimidate you. Pursuing a healthy lifestyle and outlook is available to everyone.

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Parents Comfort Daughter, 5, Dying from Brain Tumor in Emotional Photo Taken Hours Before Her Death