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Huffingtonpost. 7 Realistic Ways To Get The ‘Perfect' Body Without Ruining Your Life. In this world, there are a few types of people no one wants to be: the person getting played on “Catfish”; a helplessly wasted girl throwing herself at someone who isn’t interested; and a bystander getting rained on by an unidentifiable source.

7 Realistic Ways To Get The ‘Perfect' Body Without Ruining Your Life

And no one wants to be that annoying friend bitching about missing brunch because she needs to lose 15 pounds to achieve a “perfect” body. While the first three scenarios are hard to avoid — thanks to loneliness, tequila and bad luck — the latter can be completely bypassed. The 15 Most Underrated Exercises, According to Trainers  Photo: Pond5 By Alex Orlov for Life by DailyBurn The best exercise might be the one you aren't doing.

The 15 Most Underrated Exercises, According to Trainers 

7 Simple Yoga Poses You Should Do Every Day. It's not always easy to get to yoga class.

7 Simple Yoga Poses You Should Do Every Day

Whether it's a late night at work or something else, we get it; sometimes that hour of downward dogging just doesn't happen. There's no reason not to strike a few poses throughout the day, though. In fact, you can reap most of the same benefits of a class by spending a few minutes throughout the day doing a backbend, warrior pose or opening up your hips.

Here are 7 yoga poses to do every day -- yes, even at the office. If your co-workers give you weird looks, well, so what?! 5 Exercises You Aren’t Doing, But Should Be. Photo: Getty Images The best exercises do more than just give you a perkier butt or a killer core.

5 Exercises You Aren’t Doing, But Should Be

They help you tackle everyday tasks and your favorite fitness activities with ease. “Functional exercises train specific muscles, the kinetic chains of those muscles and the mind to operate more effectively in day to day life,” explains trainer Juliet Kaska, who has worked with such notable celebs as Kerry Washington, Karlie Kloss and Stacy Keibler. “Plus, a highly functional body is less likely to get injured.” Here are five of Kaska’s must-do moves. Reverse Wood Chops Benefits: Targets rotational strength and power in your core, especially the obliques, which ups your ability in sports with swinging motions (think golf, baseball and softball). Stand with feet shoulder-width apart, toes turned out and an 8- to10-pound dumbbell in hands. Science-Backed Advice on How to Stop Sitting All Day  The last few years have seen a lot of research on how bad sitting all day can be.

Science-Backed Advice on How to Stop Sitting All Day 

The risks of a sedentary lifestyle include poor cardiovascular health, cancer, diabetes, and obesity. While the physical health implications are profound, it's not just the body that suffers. Researchers are uncovering how extended periods of sitting can also affect our mental health. These health issues are largely driven by our modern lifestyles. Work is done in cubicles and meetings, not outside in fields and dirt. So how can we battle back against the sedentary lifestyle? The Study of Sitting A recent study published in the journal Health Psychology Review found that targeting exercise isn't the most effect method to offset sitting behaviors.

If You Sit All Day, Try This Yoga Pose To Get Out All Those Kinks. Here's A Simple Fix If You Have Tight Hips. There’s no denying it: sitting all day wreaks havoc on your hips.

Here's A Simple Fix If You Have Tight Hips

And it’s not just resulting in minor aches and pains—over time, this tightness can affect your mobility and flexibility. Minimize the damage by doing this stretch from Jenn Seracuse, director of Pilates at Flex Studios in New York City. “It’s an excellent way to release the hips and tight glutes,” she says. You’ll be amazed how much easier you’re able to move—and deeper you can squat! The Move: Figure 4 Stretch Start lying on your back with knees bent, feet flat on the floor. Do this move now, and then go crush your Monday!

Photo of Jenn by Jay Sullivan. Exercises That Burn More Calories Than Running. We’re huge fans of running.

Exercises That Burn More Calories Than Running

It allows you to get a stress-reducing, endurance-boosting workout with just a pair of shoes and an open road. It also burns calories, of course. At a 10-minute-per-mile pace—roughly the average guy’s marathon pace—you’ll fry about 10 calories a minute. That’s a solid number, and if you run faster, you can burn even more. How To Exercise At Work (Without Messing Up Your Hair And Makeup) The 11 Beginner Yoga Poses Everyone Pretends To Know (But May Be Doing Wrong)

Remember when you resolved to do more yoga?

The 11 Beginner Yoga Poses Everyone Pretends To Know (But May Be Doing Wrong)

And then you sat at the back of a yoga class as the teacher said ridiculous things like "juice your spine" and you wondered what the heck you were doing? Yeah, we're here to help. You're Doing Squats All Wrong  1.

You're Doing Squats All Wrong 

Start with feet a little wider than hip-width distance apart, toes angled slightly outward, hips stacked over the knees, and knees over the ankles. 2. Maintaining a neutral spine, make sure shoulders are rolled back. Raise your arms so that they are straight in front of you, parallel to the ground. More: Do a Bicep Curl the Right Way 3. 4. 5. Tone Your Entire Body In One Week: A Workout Move For Every Day. On an average day, our mental dedication to living a fit, steamed broccoli lifestyle wavers no less than 15 times.

Tone Your Entire Body In One Week: A Workout Move For Every Day

We read an article highlighting a hot new technique in outer thigh-toning, then instantaneously crave pizza. We fear the dreaded “secretary spread,” an affliction in which your ass cheeks begin to flatten and widen simultaneously, but can’t be bothered to leave our chairs for a ten-minute walk. It’s a tough life, stuck between a rock and a fast food place. In our eyes, the only thing separating the healthy from the lazy is a continued dedication to living to age 100. Although we falter rather regularly — chowing down on all-pumpkin-everything, ditching cardio burn class — we hop back on the stability ball with renewed dedication the next day. Celine Rahman In an effort to get our rapidly-spreading cheeks off the couch, we contacted Kelvin Gary, owner of Body Space Fitness. Everything You Need To Know About Getting Strong, Sculpted Arms.

Having strong arms is important for lots of reasons. Like lifting heavy things and looking great in a tank top, to name a few. After all, doesn’t everyone stare at Michelle Obama’s arms with envy? But actually getting the lean, toned arms we’re all after can be difficult for a lot of women. Because women don’t have nearly as much testosterone as men, a few weeks of bicep curls won’t get the job done. Take BuzzFeed's Get Fit Challenge, Then Take Over The World. The Only 12 Exercises You Need To Get In Shape. Stretches to Relieve Lower Back Pain and Open Tight Hips.

If you have the ever-popular office job that involves sitting at a desk for eight hours a day, it can wreak havoc on your precious body, creating tight hips and lower back pain. Many stretches for your hips also stretch out your lower back, so these poses are like two for the price of one. It will only take about four minutes, but that's all you'll need to ease tension. Butterfly Sit on the floor, bend both knees, and bring your feet together.

The Right Way to Strengthen Your Feet. Credit: Patrik Giardino / Getty Images You run to boost your heart rate, lift to build strength, and stretch to stay flexible. But chances are you're ignoring some of the most important muscles in your body: those in your feet and ankles. If you're like most people, your feet have probably grown weak and inflexible — underused, confined in shoes, and idle the majority of the day under a desk — and they're not providing the support the rest of your body needs. Something has to compensate to pick up that slack, a burden that usually falls on the back, hips, knees, and shoulders. "I get all these patients who say, 'I have chronically tight IT bands' or 'I've always had this low back pain,' " says Chris Delehanty, director of Physiofitness, a physical therapy clinic in New York City.

RELATED: Workouts to Boost Foot Strength and Mobility Yet go to the gym, and the one body part you don't see people targeting is their feet. Best Cardio Bodyweight Exercises. 5 Easy Moves That Will Make You Stronger. There's nothing wrong with working out for reasons of vanity, like trying to get the elusive "Dancer V" or a perkier butt. But sometimes it's easy to forget about movements that really make you stronger. The Cut worked with Natalie Uhling, NBC Radius Sports Master Trainer and UnderArmour athlete, to create a five-move workout that will help you become stronger all over. Take a cue from Britney and be "stronger than yesterday. " (Metallic chair not required for this set of moves.)

Do 15 reps for three sets. Move 1: Borrow a move from ballerinas and try the plié. Self. If You Have Tight Hips (And You Probably Do), You've Got To Try This Simple Stretch. This 30-Day Squat Challenge Will Transform Your Legs. Easy Stretches. This post was originally published on May 27, 2015. A Fun Workout For People Who Hate The Gym.

This Yoga Sequence Will Strengthen Your Core. Crunches are certainly not the only way to a strong core. This yoga sequence from LA-based instructor Caley Alyssa works the muscles in your hips, abdomen and lower back as you train them to move together to build balance and stability. The exercise will feel challenging at first, but the more you practice, the stronger you will become. 16 Super-Helpful Charts That Teach You How To Actually Work Out. 6 Celebrity Trainers Share The One Workout Move They Never Skip  By Susan Yara, Glamour (Photo: Courtesy of Astrid Swan)