Aerobic Steppers

Aerobic steppers are the perfect way to bring strength and cardio together.

This well-rounded workout will help target your cardiovascular health, core, glutes, and thighs, building lower-body strength and stamina along the way!

The At-Home Workout

Aerobic step workouts are incredibly popular today – and have been for some time now. In the late 1980s and 1990s, aerobic workouts were brought into the home through tapes that demonstrated aerobic exercises in an accessible classroom setting. 

And aerobic steppers were just one of the many fat-burning and strength exercises featured in these tapes. 

Today, people continue to follow aerobics classes, whether it be online or in their local gym. Aerobic steppers are still a staple of a classic aerobic workout, and a great way to build up strength and stamina for more intense workouts. 

What are the Steppers? 

Aerobic steppers can be done pretty much anywhere – however, the one thing you’ll need to get the full workout is the step. 

The platform is usually raised between 4 and 12 inches from the ground, depending on your experience with the exercise and your stamina. 

The exercise targets several key areas of the body and helps build strength for the lower body areas, including: 

  • Legs
  • Glutes
  • Back 
  • Core

Step Up to the Steppers

Once you’re ready to give this cardio training a go, you’ll need: 

  • A mat
  • A platform or stair
  • Comfortable clothing to permit range of motion for each step

Start your Climb 

If you’re ready to go, here’s what you’ll need to do. 

The basic aerobic stepper is fairly simple: 

  1. Step on to your platform with your right foot. 
  2. Bring your left foot to join your right foot. Keep your feet shoulder-width apart.
  3. Step off your platform with your right foot. 
  4. Bring your left foot off the platform to join your right foot. 
  5. Continue by repeating steps 1-4 for your cardio workout. 

Throughout the process, be sure to raise your knees in order to properly engage your thighs and core. 

A Cardio-Friendly Workout 

In addition to helping target many of your lower body muscle groups, using aerobic steppers is a great way to bring a little bit of cardio into your exercise routine. 

If you’re not the kind of person who gets cardio from other activities, such as running or biking, this can be a really accessible way to help improve your cardiovascular health. 

Step it Up

If you’re looking to take your aerobic steppers to the next level, there are a couple things you can do. 

  • If your platform or step is adjustable, consider raising the height so that you can get a more intense workout. 
  • Want to bring an upper body challenge to the mix? Grab dumbbells to hold on to while you do your steppers for an arm workout as well.

Give your Body the Workout it Deserves

Aerobic steppers proved their value in the 80s, and they’re certainly still showing just how great of an exercise they can be! From the multitude of lower body benefits to giving your heart a good workout, this exercise has a little something for everyone, from beginner to expert.

Foam Roller Exercises

Sore muscles got you down?

With foam roller exercises, you’ll be able to both work out some of the knots in your muscles and help work on your range of motion for a great post-workout cool down! 

An Invention of Physical Therapy

Foam rollers were first used in the 1980s, after being developed by physical therapist Sean Gallagher. 

Gallagher first began using the foam roller as a self-massage tool in 1987, giving it to patents of his to help them with muscle soreness. 

Soon enough, other therapists were using the rollers as a way to help strengthen muscles and build balance in their patents. 

Work Away Those Knots

If you have a pretty intense workout regimen you might find that you have muscle soreness in the back and upper legs that doesn’t quite go away. 

You don’t want to just leave that soreness there, as it can make future workouts more difficult with a restriction of your range of motion. 

With the foam roller, though, you’re able to work those knots about before they actually become a problem. 

There are several ways to use the roller: 

  • Under your shoulders
  • Under your lower-back 
  • Under your legs
  • Under your back parallel to your body

Each position requires a similar rocking motion to help gently work the knots from your muscles. 

Go All In for Muscle Relief

To get ready, simply determine the area that you’d like to work the knots out of. This is where you should position the foam roller. 

You’ll need: 

  • A foam roller
  • A mat

Get Rolling

If you’re working out some shoulder soreness, for example, you’ll want to lay back on the roller so that it’s underneath your shoulders. 

  1. Once positioned, slowly roll your body up or down towards the point of your soreness. 
  2. If you’ve found that point, remain there for around 30 seconds. 
  3. Slowly roll back and forth, stimulating the sore muscle. 
  4. Repeat steps 2 and 3, adjusting for areas that may need more focus. 

Don’t forget to breathe while working out those muscles!

Muscle Relief for Wellness

Using foam rollers is great for balance and strength exercises, but also for getting rid of potentially harmful soreness after a tough exercise session. 

Along with regular stretching, using the foam rolling can help lengthen your muscles and better prepare you for your next workout session. 

Roll Into Position 

The great thing about the foam roller is that it can be used for various muscles along your body! 

Say you’re experiencing soreness in the lower back. To modify the above exercise, simply move the foam roller down your back until you reach the area of soreness. 

This can be repeated for soreness found in the legs as well. 

Muscle Health is Exercise Health 

We all know how important it is to take care of our bodies so we can keep reaching our exercise goals and keep living our best lives. Of course, that doesn’t stop soreness from creeping in every once in a while. With foam rollers, though, you can rest your muscles and keep yourself in tip-top shape!

Supine Pelvic Tilts

The supine pelvic tilt is a pretty powerful exercise – and it’s one that’s pretty simple to do, too!

Whether you’re just starting to build your exercise regimen or are simply looking to add something new to your daily workout, this exercise is one that can benefit your back and your core. 

A Pelvic Tilt Variation 

The supine pelvic tilt is a variant of the pelvic tilt. A motion used in all kinds of exercises from yoga to pilates, there are several forms of the pelvic tilt that can help work the glutes, hips, back, and sides of your body. 

The supine pelvic tile is one of the forms that evolved from the use of the pelvic tilt. It has become a staple of many modern yoga flows, and is often referred to as the Supine Pelvic Tilt Tuck in many yoga practices. 

Working the Pelvis 

So what is it about the supine pelvic tilt that’s just so good for you? Well, this particular exercise is great in that it helps stretch out the back and work the muscles in your glutes, thighs, and core, making it both a great workout and an effective stretch. 

While there are many ways to do the pelvic tilt, the supine pelvic tilt is one that can be done just about anywhere, as long as you have a mat or carpeted area in which to complete the exercise. 

Basic Preparation 

Because of the ease with which this particular exercise can be completed, it’s accessible for most people. To get ready: 

  • Make sure you have a mat or carpeted space, and enough room to lie down. 
  • Bend your knees, keeping your feet about hip width apart. 

Engaging the Core and the Back 

If you’re ready to start the move: 

  1. Breathing out, pull your hips up towards your head. You should feel your lower back pressed against the floor. 
  2. Remain in this position for a few counts, then inhale. 
  3. Return to your starting position. 
  4. Repeat steps 1-3 for the desired number of reps. 

A Workout for Everyone 

This exercise is great not only for beginners, but for anyone looking to add some core and back support to their everyday exercises.

It’s a great little stretch and strength building move that can help with alleviating pain in the lower back, as well as building up your core stability. 

Other Pelvic Tilt Moves

Of course, there are several ways that you can do a pelvic tilt, even if you don’t want to – or can’t – lay on the floor. 

  • Try the standing pelvic tilt by standing up against a wall and leaning slightly in towards it. 
  • Place a tennis ball or other small, round object between your back and the floor or your back and the wall if you’re looking to relieve shoulder pain. 

Bring the Supine Pelvic Tilt to your Workout

The supine pelvic tilt is a great way to bring both core and back exercises into your regimen. This accessible exercise is great for rounding out your regular routine, and can help you with your general lower body strength and stability!

Single Leg Stand

The single leg stand is a great way to work on your both your balance and your core strength. 

The best part? It’s super simple and the kind of exercise you can do just about anywhere!

Balance is Key

Balance exercises have been popular throughout history as a way to support clarity and strength in the core and lower body. Exercises like the single leg stand have evolved to focus on both grounding the body and keeping stability at the forefront of a well-rounded exercise routine. 

When the average person walks, they spend 40% of time with one foot on the ground. This means that without proper balance exercises, it can get harder to walk the older we get. 

The Single Leg Stand for Injury Prevention

Working on your balance can help with injury prevention. 

If you’re not a very steady person – whether due to previously sustained injury or medical conditions that may affect you – balance exercises like the single leg stand are great for working on stability. 

Take your Stance

One of the great things about the single leg stance is that it can be done just about anywhere. 

Of course, if you’re currently in rehab for an injury, you’ll want to check with your physical therapist to get a measurement on your current balance.

To get ready: 

  • If you’re less balanced, you may want to find a chair to help keep you steady. 
  • Stand behind the chair and place your hands on the back of it. Keep your feet together. 
  • Make sure that you have visible clock nearby to measure the length of your single leg stand

Getting your Balance On

Once you’re in position: 

  1. Lift your right foot off the ground, making sure to keep your legs apart. 
  2. Keep an eye on the clock to see how many seconds you can stand on one foot. 
  3. Bring your foot down to the ground, and repeat the sequence with your left foot. 
  4. Repeat steps 1-3 for the number of desired repetitions. 

While you’re performing this exercise, be sure to go slowly to accurately work on your balance. 

Staying Upright

As noted, balance is key in our mobility, especially walking – and as we get older, that level of balance begins to deteriorate. 

Additionally, working to perform balance exercises like the single leg stand can help you regain some of your balance, as well as your confidence in instances where you may be recovering from an illness or injury. 

Take the Exercise to the Next Level

Challenge yourself in a few ways: 

  • Use only one hand to brace yourself on your support chair. 
  • Close your eyes while you’re on one foot to challenge your balance. 
  • If you’re feeling confident, stand near your support chair but don’t hold on to it with either hand. 

Keep Balance at the Forefront of your Exercises

This beginner’s exercise is a great way for people of all ages to work on their balance. It’s easy enough to do just about anywhere, and can really help with your overall well-being and, in cases of rehabilitation, your healing process.

Lateral Deltoid Raise

The shoulder is arguably one of the most important combinations of joints and muscles in the body.

It provides strength and support for the back and upper body, and is integral in range of motion and upper body mobility as a whole. 

That’s why it’s so important to isolate and target the shoulder – and it’s where the lateral deltoid raise comes in!

Understanding the Lateral Deltoid

Your deltoid muscles form the rounded portion of your shoulder. This muscle group has three different sets of muscle fibers that can be found in the upper back, upper arms, and upper chest areas. 

Shoulder exercises such as the lateral deltoid raise have existed in weightlifting communities through history, but recent lifting and strength training techniques have begun to use these kinds of exercises more often. 

A Shoulder Strength Exercise

This isolation exercises emphasizes the sides or lateral area of your deltoid muscles while strengthening the rest of your shoulder. 

Because of the focus on your shoulders, particularly the lateral deltoid muscles, the exercise isn’t necessarily one that’ll have you working out your entire upper arm or upper body. 

However, it’s a great way to round off your upper body and arm strength exercises. 

A Simple Yet Effective Workout 

If you’re ready to add this tried and true shoulder workout to your regiment, here are a few things to do to get yourself ready. 

  • Make sure you have the proper equipment. For this exercise, you’ll need a set of dumbbells. 
  • Position yourself so that you’re grounded with your feet about shoulder-width apart. 

Working the Lateral Delts

Ready to start? 

  1. Grab your dumbbells with palms facing inward. Keep your arms hanging at your sides. 
  2. Raise both arms out until they’re about shoulder height. Pause for a brief count. 
  3. Slowly lower the weights down to their original position. 
  4. Repeat steps 2 and 3 for the desired number of repetitions. 

A Great Isolation Exercise

Shoulder strength is incredibly important for the foundation of just about any weightlifting training, so focusing on your an exercise that targets the lateral deltoid muscle is important for a well-rounded exercise routine. 

The exercise can also help you build muscles in your shoulders and upper arms, and can work to stabilize your shoulders. 

Lateral Deltoid Raises to the Max

Whether you’re a beginner or an experienced lifter, this exercise is great because it offers some variations that might align with your workout goals. 

Try modifying the exercise in a couple ways: 

  • Bend your elbows to bring the weight closer to your body. This intensifies the movement and helps you work on keeping your elbow steady. 
  • Don’t have dumbbells? Try using kettlebells instead for a similar workout. 
  • If you need to focus on one side of the body, try the exercise using one arm at a time. 

A Long Term Focus 

Lateral deltoid raises are a great exercise to add to your routine, especially if you’re focusing on your upper body strength. The shoulders are important for successful lifting overall, so treating them to a focused workout from time to time is a solid way to build long-term stability.

Karaoke Spin Class

Have you ever had to choose between a night out with friends and fitting in your exercise routine? Well, your problems are over.

With the rise of Karaoke Spin Class – also known as Cycle Karaoke – you can efficiently combine both.

The Details

Karaoke Spin Class is a high-energy, high-fun take on traditional spinning. You can feel like you’re out at the bar with friends while working on your fitness. Just as in traditional spinning, this exercise involves using a stationary bike to pedal to the beat of a soundtrack while an instructor guides you in raising or lowering the bike’s resistance and speed. In a Karaoke Spin Class, however, you’ll also periodically sing along to popular songs with lyrics provided on screens at the front of the studio.

The History of Karaoke Spin

Karaoke Spin is a fusion exercise, meaning it combines several disciplines in order to help you achieve strength, balance and endurance. Fusion classes like Yogalates or Cardio Striptease have been popular since their introduction nearly 30 years ago, but Karaoke Spin made its debut in 2007 and hit its stride in 2017.

The Best of Both Worlds

Karaoke Spin is both an aerobic and anaerobic exercise. It’s a variation of traditional spinning, which involves using a stationary bike and raising levels of resistance and speed over 30-45 minutes to build strength and endurance, as well as cardiovascular health.

How to Prepare

You should prep for your Karaoke Spin Class in three ways:

  1. While many gyms allow you to wear sneakers for spinning, it’s ideal to wear cycling shoes. You can bring your own or rent a pair at your gym.
  2. Before you begin a Karaoke Spin class, it’s important to stretch and warm up.
  3. You’ll also want to wet your whistle, as both cardio workouts and intense bouts of rock-star singing are sure to leave you parched.

How to Get Your Sing and Cycle On

Begin the spin course, which can range from hills to valleys and more, increasing resistance and speed along with the instructor’s guidance. Sing along when prompted, keeping in mind your individual level of fitness.

If you can sing loudly with little trouble, you’re probably not working hard enough. On the other hand, gasping out the words and struggling to keep up means you are overdoing it.

Let’s Talk Benefits

Karaoke Spin Class offer three main benefits for your fitness routine:

  1. It raises your “rate of perceived exertion” and keeps your body working hard
  2. It offers a fusion of balance, strength and endurance work
  3. It’s fun!

Available Variations

Some Karaoke Spin classes go one step further, paying homage to a specific type of music. One popular variation is Rock Karaoke Spin. Certain gyms may also offer variations particular to their instructors. You may also find some classes that focus on group singing only, while others offer the opportunity to break into a solo.

If you’re busy and trying to make time for both your fitness and your friends, Karaoke Spin classes offer a unique way to live your best life. So strap on your cycling shoes and mount up alongside your friends, no vocal coach required.

Side-Plank with Shoulder Abduction

The act of moving your arm away from the midline of the body, or shoulder abduction, serves to stabilize the rotator cuff and strengthen the shoulder joint structure, building your deltoids while increasing your range of motion.

Common abductions include jumping jacks and the lateral dumbbell raise.

Vasisthasana, also known as the side-plank, is an advanced pose promoting strength and balance and targeting the obliques, abs, quads, and glutes while stabilizing your core.

Merging the two together forms a dynamic total body compound  exercise. 

Origins of Vasisthasana (side plank)

Vasistha was Lord Brahma’s first ‘mind-born son’ and creator of Jnana yoga. Brahma represents  the creative aspect of the Hindu trinity. Brahma told him at an early age, “You are not the body and mind; you are infinite. You are not bound; your nature is limitless. Thou art that.”

This spurned a lifelong quest for young Vasistha to seek truth and knowledge of the infinite universe. It’s a long story, but essentially he believed the secrets of the universe could be unlocked by sustaining difficult bodily poses while meditating. The side-plank was originally invented as a way to achieve spiritual enlightenment. 

How to Perform the Side-Plank with Shoulder Abduction

This exercise can be done with or without the use of a dumbbell of your desired weight. 

Step 1: Lie on your side on the floor, supporting your bodyweight on only your forearm and the side of your foot, with your shoulder directly above your forearm. Engage your core to maintain a straight diagonal line throughout the body. 

Step 2: Extend your top arm (with or without a dumbbell in the hand) straight out from your shoulder, parallel to the floor and lower it to the mat. This is your starting position. 

Step 3: Inhale as you raise your arm straight to the ceiling in a controlled and fluid motion. 

Step 4: Lower your arm slowly back to the floor as you exhale. 

Step 5: Repeat the process for the desired number of reps. 

Benefits

The many benefits of the side-plank with shoulder abduction include: 

  • Increased range of motion
  • Stabilization and strengthening of the core
  • Stabilization of the rotator cuff
  • Strengthened shoulder joint structure
  • Lengthening, stabilization, and straightening of the spine
  • Improved balance and control
  • Strengthened arms and wrists
  • Improved concentration
  • Enlightened mind (maybe?)

Variations

There are five main alternative versions to the side-plank with shoulder abduction. Try them all!

  1. Side-Plank: This is good for those who want the benefits of this strengthening and balancing pose, but don’t need the extra shoulder work.  
  2. Bent-Knee Side-Plank: If the standard side plank proves to difficult for you to master, start with your bottom knee bent at a 45-degree angle to provide extra support and balance. 
  3. Elevated Side-Plank with Shoulder Abduction: Once you’ve mastered the move resting on your forearm, try it with your bottom arm extended, palm to the floor for a greater challenge. 
  4. Side-Plank with Hip Abduction: If your hips need more stabilization, this variation may be better for you. You can also alternate between the hip and shoulder. 
  5. Side-Plank with Leg Lift: When you need additional leg-work, this is a great way to incorporate it into your planks. Try a combo shoulder abduction-leg lift for an added challenge. 

Plank your Way to Stronger Shoulders

Strong shoulders are paramount to most upper body strength training techniques, but isolating them by doing straight shoulder abductions can seem like a waste of time. Similarly, though we love targeting those hard to reach obliques, the stagnant pose feels boring. 

Putting the two moves together kills two birds with one stone, making the exercise exponentially more dynamic, challenging, and worthwhile. 

Plus, you may just find your path to enlightenment.

Incline Medicine Ball Pushup

If you’re looking to do more than just lose weight and build muscle, incline medicine ball pushups can help you improve coordination.

And strengthen those secondary and tertiary muscle groups necessary for giving you better control over your body.

“Incline What Now?”

The phrase “incline medicine ball pushup” might strike you as a bunch of random words slapped together, but that’s just how we talk in the gym. It actually makes a lot of sense when you break it down.

“Incline” refers to the angle of your body relative to the ground. If you’re at an incline, your head is above your feet. The rest should start to make sense, now. While in this incline position, you hold a medicine ball and use it as your grip to do your pushups.

The First Incline Medicine Ball Pushup

While every fitness guru has a different, motivational story behind the invention of the medicine ball (and every other weightlifting implement on the market), the real story dates back at least all the way to Ancient Greece.

Nobody knows the exact details of all of the exercises the Greek athletes and warriors did with the medicine balls, but we do know that they were reliant on medicine balls as a therapeutic source of weightlifting progress.

More than Just Weight Loss

The primary benefits that incline medicine ball pushups have over other forms of pushups is that they do more than just help you burn weight and gain muscle; they also help you tone and strengthen your stabilizing muscles.

Ordinary pushups don’t incorporate the difficulty of balancing on a round object with a somewhat uneven grip. You simply push up, go down, and repeat. With incline medicine ball pushups, you have to constantly twitch your muscles side to side to stabilize your body and avoid falling over.

Put the Theory to Practice

Preparation for this exercise is relatively straight-forward. Simply grab a medicine ball (preferably one of the large ones), set it on an elevated surface such as a workout bench, and get to work.

The actual exercise itself might sound difficult because of all of the extra anatomical focuses that this exercise involves when compared to ordinary pushups, but it’s really quite simple.

To do an incline medicine ball pushup, make sure your body stays straight. Any unnecessary bending can make the exercise more difficult, more dangerous, and/or more useless. Bad form is more than just deadly; it also renders exercises total wastes of time.

With a straight back and a head looking forward rather than downward, drop down to an almost prone position, stopping yourself just before you hit the ball. Then push up and repeat. But be warned! Just because it’s simple doesn’t mean it’s easy.

Alternative Forms

As with any exercise, there are plenty of different variations that you can try. Consider adding a weighted vest for more resistance. If that’s not doing it for you, try medicine ball pushups from a vector parallel to the ground. If that’s still too easy, check out decline medicine ball pushups.

Conclusion

Incline medicine ball pushups have a long and diverse history in use as a practical exercise dating back all the way to Ancient Greece. Think you have what it takes to make the Greeks proud? Try incline medicine ball pushups.

Featured Article

Seal Walk

If you’re looking for an endurance exercise to further tone your core and improve abdominal muscle control as well as muscle stability, then look no further than the seal walk.

While this might not provide much benefit for seasoned athletes, it is a great starting point for beginners!

Named for the Way It Looks

The seal walk exercise is called that because it involves moving the body in a manner that resembles the way in which seals walk. Pretty self-explanatory, right? But there’s a lot more to this exercise than meets the eye.

Despite using the same ready position as the standard pushup, this exercise is not a pushup at all. Instead, it is a core-focused endurance exercise aimed at improving abdominal muscle control.

The Seal Walk’s History

It’s hard to tell exactly when an individual exercise evolves, but this one definitely came out of the fusion of pushup exercises and planks. Fitness gurus all have their own opinions on when the first seal walk was done, but estimates place it at within the past decade or two.

Improved Core Strength and Control

The purpose of the seal walk is similar to that of the plank; however, the seal walk is also intended to improve control over the stabilizer muscles in the abdominal region. These are the muscles that prevent you from twitching or crumbling during heavyweight deadlifts and squats.

The Second Simplest Exercise There Is

Second only to the plank, the seal walk is the least complex core exercise with any sort of commercial popularity today. This exercise takes little to no preparation, can be done anywhere with a large enough space (even a hallway or living room), and works wonders for core control.

It helps to wear socks but no shoes while doing this exercise. This will help ensure that your legs can slide as easily as necessary in order for your core to be able to do what it needs to do for this exercise to work properly. Some people will use little slider pads under their feet for even more mobility.

Next, while keeping your arms extended and your legs fixed in position, move one arm forward at a time, as if you were crawling with your hands outstretched. Drag your feet along the ground and make sure not to cheat by accidentally activating tricep or leg muscles or you’ll ruin your workout.

Variations of the Same Exercise

The most common variation of the seal walk is the backward seal walk. Once you’ve reached the end of your available seal walking space, instead of turning around and continuing a forward crawl, move backward.

This engages more of the core and targets subtly different parts, with a slightly increased emphasis on the lower abdominals.

Conclusion

The seal walk exercise is a great way to build control and improve the strength of your stabilizer muscles while simultaneously scuffing up the entirety of the gym’s floor with your shoes. But forget about the floor, focus on your muscles, and you’ll be well on your way to achieving your dream body!

Batwing

Another great variation of the pushup is the batwing pushup.

These exercises, also known as “diamonds,” have grown in popularity among crossfit enthusiasts, football players, and military personnel looking for great new ways to shake up their pushup routines.

The Batwing Explained

Batwings get their name from the derogatory term used to describe triceps with high fat stores. These triceps tend to have an appearance often described as “flabby.” That is, even when flexed, the upper arms will jiggle and sag.

If you’re interested in using a less ambiguous word (as “batwing exercise” can mean many things to many different people), consider using the phrase “diamond pushup.” Diamond pushups are named for the diamond shape that an athlete’s hands make while performing the exercise. 

Pushups go Back a Century at Least

In 1905, a muscle-culture icon, Jerick Revilla, coined the term “pushup” to describe exercises in which you push yourself up from a parallel position on the ground, bring yourself back down, and repeat.

There is evidence supporting that pushup exercises go back farther than that, but such claims are so far unsubstantiated. Either way, they definitely would not have been called “pushups.”

Benefits

All pushups focus on the upper body, providing little to no benefit to anything outside of the torso and arms. Diamond pushups, which are the usual meaning of the phrase “batwing pushups,” provide similar benefits to close-grip barbell bench presses.

The majority of the benefits are focused around the pectorals and triceps with a slightly increased reliance on the forearms and stabilizing muscles than other pushups, making this exercise great for dealing with your batwings.

Straightforward, but Far From Easy

Diamond pushups are some of the more difficult pushups in the pushup family because they rely primarily on the triceps and don’t allow the body to trigger as much of the pectoral strength as in normal pushups.

While this makes them perfect for removing batwings, it makes them much more frustrating as well.

The pose is simple. Put your body into the standard pushup ready position. That means arms fully extended, toes supporting the body weight, and a straight line from the head, through the back, and down into the heels.

The only difference is that your hands will be close enough to make a diamond shape by touching your index fingers and thumbs.

See the following video (at about 1:12) for a demonstration of the diamond pushup as well as other exercises used to combat batwings.

Alternative forms of the Diamond Pushup

If this exercise is too difficult for you or if you’re just starting out and need a minute to get the hang of the form, consider dropping to your knees. People refer to this as the “girl pushup” position, but don’t let bigoted haters prevent you from achieving your dream body!

Conclusion

One way or another, regardless of what somebody means when they mention “batwing exercises,” you should heavily consider doing diamond pushups. Not only do these blast away the fat but they significantly increase muscle, removing batwings twice as fast!