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Pliés, relevés, and sauté jumps don't just look graceful, the ballet moves also lengthen and strengthen muscles and burn calories.

Ballet-inspired classes like Pure Barre, Bar Method, and Balletone are a popular workout trend that incorporates moves from ballet, Pilates, and yoga to upbeat music.

Many gyms offer ballet-inspired fitness classes, and barre studios offer classes for overall conditioning as well as targeted workouts for abs, thighs, or glutes. There are even "barre light" classes for beginners.

You don't need a tutu or ballet slippers. Instead, dress in comfortable workout clothes and show up to the 60-minute classes prepared to use the ballet barre to do the movements your teacher shows you.

Some classes also use small balls, resistance bands, and hand weights to do floor work. The low-impact workout focuses on proper alignment.

Read more: Barre Classes: Benefits, Exercises, and What to Expect

Sometimes working out just isn't in the cards. Maybe you've been sick or have an injury. Or maybe your schedule is totally unforgiving and you're overloaded with work and sports.

It happens to everyone. You'd be hard pressed to find a person who has never taken some time off from training. For a few weeks, a break from exercise is not all that problematic. But de-training issues begin to arise if you extend it for too long.

Here's how skipping workouts affects your body for the first four weeks, and for the time thereafter.

In the first four weeks . . .

Your conditioning decreases

You can quickly improve your conditioning. At the same time, your endurance is one of the first things to go after you stop working out. "You see some high level CrossFit guys who can get in great conditioning shape in a couple of weeks," says Dr. John Rusin, a strength coach specializing in sports performance physical therapy and rehab. "You can get linearly better and linearly worse by not doing your specific energy systems work."

Read more: This Is What Happens to Your Bod When You Stop Working Out

Getting stronger should always be a priority for athletes. Strength is the foundation of athleticism—there's no denying that.

Getting strong is fairly simple. Use compound movements, lift heavy, fuel up and mitigate stress. Yet so many athletes struggle to make progress. They're like a hamster in a wheel. They're working hard but going nowhere.

Here are four reasons why you're not getting stronger.

1. You Keep Switching Gears

Most athletes have no concept of how long it takes to see progress. One month they're trying to add size, and the next month they're trying to get shredded. In short, they're program hopping.

We can certainly make the argument that some training protocols are better than others. But that's not the issue. Truth is, there are plenty of cookie-cutter programs out there, but you would make considerably more progress if you just follow one plan and finish it. Certainly there is value in changing up the stimulus, but doing so too often is not ideal.

The effectiveness of a training program pales in comparison to your ability to consistently put in the work. Focus on one primary goal.

RELATED: Why Random Workouts Won't Produce the Results You Want

2. You Have No Regard For The Basics

Read more: 4 Reasons Why You're Not Getting Stronger

Sometimes working out just isn't in the cards. Maybe you've been sick or have an injury. Or maybe your schedule is totally unforgiving and you're overloaded with work and sports.

It happens to everyone. You'd be hard pressed to find a person who has never taken some time off from training. For a few weeks, a break from exercise is not all that problematic. But de-training issues begin to arise if you extend it for too long.

Here's how skipping workouts affects your body for the first four weeks, and for the time thereafter.

In the first four weeks . . .

Your conditioning decreases

You can quickly improve your conditioning. At the same time, your endurance is one of the first things to go after you stop working out. "You see some high level CrossFit guys who can get in great conditioning shape in a couple of weeks," says Dr. John Rusin, a strength coach specializing in sports performance physical therapy and rehab. "You can get linearly better and linearly worse by not doing your specific energy systems work."

Your body becomes less efficient compared to when you were training. The amount of oxygen your body can use to make energy is reduced, as is the quantity of blood in your body. This contributes to decreased aerobic endurance of up to 24 percent. Also, lactate builds up at lower intensities, so it's impossible to exercise at the same intensity as before.

When all's said and done, you will fatigue at a much faster rate and won't be able

Read more: This Is What Happens to Your Body When You Stop Working Out

You cannot walk through a weight room without seeing at least one person on the Bench Press. It's arguably the most popular free weight exercise. But its long-lost cousin, the Floor Press, seems to have been forgotten.

The Floor Press actually predates the Bench Press. People learned to bench a barbell off the floor before benches were even invented. The exercises are obviously similar. The primary difference is that the Floor Press is performed from, you guessed it, the floor.

Nowadays, the Floor Press is most commonly used by powerlifters and folks who are specifically seeking to improve their Bench Press strength. Besides that, it's practically non-existent.

STACK is here to change your perception of the Floor Press. The exercise is good for more than improving your Bench Press. It is a solid upper-body pressing move that can help you gain strength, size and power. It's also versatile, allowing you to bench with a barbell when no bench is in sight.

We spoke to Rick Scarpulla, owner of Ultimate Advantage Training (Bloomingburg, New York) and an expert on everything to do with the Bench Press, to learn more about the benefits of this exercise.

RELATED: Scarpulla's Guide to a Bigger Bench Press

Read more: Floor Press: The Forgotten Chest Builder

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