As the maker of some of the best exercise bikes for those on a budget, Yosuda is on a mission to make home fitness equipment accessible to more people. We selected four Yosuda exercise bikes to bring you a taste of what it’s like to pound the pedals on these affordable machines. The BarBend team of certified personal trainers, CrossFit coaches, and gym owners has spent years using over 20 exercise bikes, so when we hop in the saddle, we know what to look for.

We took the Yosuda YB001R Magnetic Exercise Bike for multiple spins and rated this model on a scale from 1 (yikes) to 5 (hooray) across 13 categories, like durability, adjustability, and portability. Whether you need a quiet ride, are short on floor space, or just want to reap the health benefits of indoor cycling — like lower blood pressure and increased aerobic capacity — take a more in-depth look to see if one of these options matches your budget, your space, and your fitness goals. (1) 

Why Should I Buy a Yosuda Exercise Bike?  

If you’re tight on space in your home or in your wallet — or both — one of Yosuda’s exercise bikes might be the cardio machine you’ve been looking for. The company is known for packing high quality features — think heavy-duty steel frames and flywheels — into compact footprints, but the brand also boasts a variety of different bike forms. While the average exercise bike can land anywhere from $600 to over $2,000, these four Yosuda bikes all come in between $139.99 and $499.99.

Our tester riding the Yosuda YB001R.

Even beyond their bikes, Yosuda has made an impression in the home fitness world with quality, affordable equipment like rowing machines and treadmills. For all their products, they offer a 30-Day Money Back Guarantee, Hassle-Free returns, fast shipping from local warehouses, and financing options. 

We chose four of our favorite bikes from Yosuda and laid out all their details, along with our experience in the saddle, to help you find the model you need to hit your fitness goals. Your choice will come down to three main factors — how much space you can spare, how much cash you can spend, and how many housemates you’re trying not to disturb.

Close look at the handlebars while our BarBend Tester rides the Yosuda YB001R.

The quiet magnetic resistance onboard the YB001R or Pro models will be ideal for those with sleeping babies, cats, or roommates. The friction resistance of the YB001 and YB007A, meanwhile, is a bit noisier, but can save you a few bucks. Among all four options, you’ll see little difference in the floor space they occupy — 6.11 to 6.71 square feet — and a big difference in weight capacity — 270 to 350 pounds.

Over many rides on the YB001R Magnetic Exercise Bike, our team — including our tallest member at 6 foot 3 inches — has become familiar with the build, technology, and overall feel of these similar, but distinct exercise bikes from Yosuda. Check out what the BarBend team of weirdos who love cardio had to say about these four Yosuda exercise bikes.

Main Takeaways

Yosuda YB001R Magnetic Exercise Bike: With a 35-pound flywheel and magnetic resistance system, if you’re looking for a compact, quiet bike and don’t need a huge weight capacity, this model is for you.

Yosuda YB001 Indoor Stationary Cycling Bike: At just $233, this is the most affordable option of the four and with a 69-pound overall weight, most users can tilt and roll it from room to room.

Yosuda Pro Magnetic Exercise Bike: As the most high-end option of the four, it has a weight capacity of 350 pounds, while its extendable tablet holder allows you to stream a workout or show while you ride.

Yosuda YB007A Indoor Stationary Cycling Bike: As the big brother of the YB001, this model has the largest footprint — 6.71 square feet — but is the most adjustable.

Yosuda YB001R Magnetic Exercise Bike

Price: $279

Dimensions: 45” H x 40” L x 22” W

Weight: 68lbs

Resistance: Magnetic

Weight Capacity: 270lbs

Flywheel Weight: 35lbs

Pros

With a footprint of just 6.11 square feet and built-in transport wheels, its compact design is ideal for athletes limited on space.

The 35-pound flywheel uses magnetic resistance to create a quiet ride for users up to 270 pounds.

Compared to the average price range for upright exercise bikes — $600 to $2,000 — its $279 price point offers tremendous value.

Cons

The magnetic resistance levels are not listed, so you’ll need to adjust the intensity based on feel.

During testing, we noted some durability concerns, like small tears in the seat cushion after just a few rides.

When we first got our Yosuda YB001R Magnetic Resistance Exercise Bike, our tester had a one word reaction, “Whew.” After pulling it out of the box, all we had to do was attach the wheels and monitor and it was ready to ride. Delivery and set up was one of three categories, along with its footprint and portability, to earn at least a rating of 4 out of 5 from our tester, a certified personal trainer and nutrition coach.

Our tester adjusting the seat stack on the Yosuda YB001R.

Anyone worried about disturbing the neighbors should appreciate the heavy-duty 35-pound flywheel that uses magnetic resistance to generate a quiet ride. “I was surprised at just how quiet it was,” our tester said. At 6 foot 3 inches, they pointed out how easy it was to adjust the seat and handlebars to find a comfortable fit, scoring its adjustability and ergonomics a 3.5 out of 5.

While it lacks Bluetooth connectivity or a screen — the tech capabilities on the YB001R earned a 2 out of 5 — this bike features an LCD display that shows your speed, distance and odometer. You can also slide your own device in the tablet holder to stream your own virtual workouts or shows.

The LCD screen onboard the Yosuda YB001R.

We did notice a few durability concerns, most notably on the seat. “After two of three rides, I could already see some small tears on the seat — not a good sign,” said our tester. Although, for $279, our tester still rated its value 3.5 out of 5. “It may not be someone’s forever bike, but for a quick fix or beginner, this is a great price.”

Yosuda YB001 Indoor Stationary Cycling Bike

Price: $233

Dimensions: 45” H x 40” L x 22” W

Weight: 68lbs

Resistance: Friction

Weight Capacity: 270lbs

Flywheel Weight: 35lbs

Pros

At just $233, it is the most affordable upright bike from Yosuda.

Its built-in transport wheels and 68-pound overall weight can make it easy for most users to move.

With a tablet holder beneath the LCD monitor, you can stream workouts or entertainment, while keeping an eye on your metrics.

Cons

It may best for hard floors, as it can be a bit wobbly on carpet.

Multiple customers reported that the seat was uncomfortable and needed to be switched out.

The Yosuda YB001 is the most affordable of the four bikes in our review, but with a footprint of 6.11 square feet and 35-pound flywheel, we think anyone looking who is short on space and looking for a challenging ride may have found their match. Our tester — a certified personal trainer and nutrition coach — rated the identical footprint of the YB001R a 4 out of 5. “I thought it was so easy to move. It felt super compact compared to other bikes I’ve tried,” they said.

Given its 68-pound overall weight and dual transport wheels, most people might be able to even tilt and roll it from room to room by themselves. After checking in on customer reviews, however, you may want the room that it ends up in to have a hard floor as opposed to carpet. Several users noted it was more wobbly on a soft surface like carpet.

While the YB001 won’t be mistaken for one of the best exercise bikes with screens, the tablet holder lets you stream workouts or catch up on Love is Blind — how could you, Jeramey?! — while getting your heart rate up. The seat height and handlebars are adjustable to help you find your fit, while the seat can also be switched out if you need a bit more padding.

As the less-expensive version of the YB007A, this model has a lower weight capacity (270 pounds), but occupies nearly one square foot less floor space, as well as less space in your budget. At $233, it’s the least expensive among these four by $46, while still allowing you to track your metrics and reap some of the benefits of cardio, like lower blood pressure. (benefits of cardio) At roughly $370 less than the bottom of the average range for upright bikes — $600 to $2,000 — it brings a lot of value.

Yosuda Pro Magnetic Exercise Bike

Price: $399

Dimensions: 42 H x 41 L x 22 W

Weight: 86lbs

Resistance: Magnetic

Weight Capacity: 350lbs

Flywheel Weight: 40lbs

Pros

Using magnetic resistance, the 40-pound flywheel helps create a quiet ride.

Its 350-pound weight capacity is the highest among all Yosuda exercise bikes.

The tablet holder can pivot and extend 11 inches.

Cons

At 86 pounds, it may be a bit too heavy for some to move on their own.

The LCD monitor is not backlit, which can make the stats difficult to read in low lighting.

Among these four, the Yosuda Pro Magnetic has the highest weight capacity (350 pounds), while using a 40-pound flywheel to create a quieter ride than models with a friction resistance system. Anyone concerned about disturbing neighbors, or sleeping babies may want to give this model a closer look.

The LCD monitor can keep track of your metrics, like speed and distance, but the extendable tablet holder allows you to slide in your own device to stream whatever you like. As that digital monitor is not backlit, it could be a bit difficult to see in low lighting. If you prefer to track your stats or go a virtual ride on one the best fitness apps like Peloton or iFIT, though, you can pivot and stretch the iPad holder up to 11 inches to find the best placement for your intense workout.

Compared to the YB001R model that we tried out, the 18-pound weight difference may preclude some people from moving it on their own, even with the built-in transport wheels. The Pro Magnetic model is the most expensive option among the four in our review by $100, but anyone needing a higher weight capacity and quiet ride, might find that price difference to be worth it.

Yosuda YB007A Indoor Stationary Cycling Bike

Price: $299

Dimensions: 45.3 H x 44.5 L x 21.7 W

Weight: 86lbs

Resistance: Friction

Weight Capacity: 330lbs

Flywheel Weight: 40lbs

Pros

Its 330-pound weight capacity is 60 pounds more than the similar YB001 model.

While it uses friction instead of magnetic resistance, it comes in at $100 less than the Pro Magnetic.

The seat can be adjusted up, down, forward and back, while the handlebars adjust up and down.

Cons

Its friction resistance system may be a bit noisier than a magnetic system.

With a footprint of 6.71 square feet, the YB007A takes up the most room of these four bikes.

Compared to the other model in our review with friction resistance (the YB001), the YB007A’s weight capacity is 60 pounds higher, making it more accessible for more users. With a heavier flywheel, and belt-drive system, you can also expect a smooth ride as you build momentum and adjust the resistance.

Speaking of adjustments, the four-way adjustable seat and vertically-adjustable handlebars may also allow more athletes to find a comfortable position on this bike. No matter what position the seat is in, the resistance adjustment knob on the frame will be within reach, just above the water bottle holder. Instead of defined levels, you’ll need to get a feel for how much to turn it to hit your desired resistance.

[Related: Best Exercise Bikes Under $500]

The friction resistance system on the YB007A may be a bit noisier than the magnetic systems on the YB001R and Pro Magnetic models. But unless you are concerned about annoying your neighbors or waking up your cat, popping in your AirPods and streaming a workout or show from your own device is always an option. 

With the tablet bracket, popping in your own device to stream a virtual ride, Nelflix, or YouTube TV can help you focus on your sweat, or distract you from it. The LCD monitor is also conveniently placed above the bracket so you can keep an eye on your speed, distance, or calories burned.

What to Consider Before Buying a Yosuda Exercise Bike

While these four Yosuda exercise bikes are similar, there are a few key differences like the amount of floor space they require, the kind of resistance system they use, and, of course, how much they cost. Check out a few things to consider before deciding which one is for you.

Available Space

Two of these bikes — the YB001R and YB001— take up virtually the same amount of floor space: 6.11 square feet. If you can visualize these bikes in your living room, this is about half the size of the average loveseat. (2) 

[Related: The 9 Best Portable Exercise Bikes]

Anyone super tight on space may want to decide between these two, but if you can spare just a bit more real estate, the Pro Magnetic (6.26 square feet and the YB007A (6.71 square feet) feature higher weight capacities and heavier flywheels. If the space you have available is your deciding factor, grab your measuring tape and consult the dimensions we included for each bike.

Price

As with any large purchase, establishing your budget should probably be the first step in your search for a Yosuda exercise bike. These options range from $233 to $399, but all of them are below even the low end of the average range among many upright bikes out there — $600 to $2,000. These bikes are some of the best budget home gym equipment that we have tested, so if you are looking for an affordable exercise bike, one of these four could be your match made in exercise bike heaven.

Type of Resistance

Two of these Yosuda exercise bikes use a friction resistance system, while two use a magnetic system. Friction systems use a brake pad to create — you guessed it — friction between it and the flywheel, so as the resistance level increases (and more friction is created) it’s harder to pedal. 

The toe cages on the pedals of Yosuda YB001R.

Magnetic systems use — you guessed it, again — magnets which, as you adjust the resistance level, get closer or further away from the flywheel. That distance either increases or decreases the amount of force you need to generate to turn the adjustable cage pedals.

[Related: What to Look for When Buying an Indoor Cycle]

Ok, enough science. In general, magnetic resistance systems are quieter than friction systems, so if you are concerned about your bike being too loud, the YB100R and Pro Magnetic may be the way to go. Our tester — a certified personal trainer — actually noted how quiet the YB100R was during their rides. Because the friction resistance systems on the YB001 and YB007 use less expensive parts, they are more affordable than the other two models.

Health Benefits of Cycling

When she assessed exercise bikes for BarBend, certified personal trainer Amanda Capritto laid out the health benefits everyone should consider if they’re on the fence about finding their own bike. 

[Related: Why Strength Training Is Important For Cyclists]

“Cycling brings an impressive collection of health benefits to the table: cardiovascular health, endurance, stamina, muscular endurance are all improved with cycling, to name a few.” If you are considering buying your own exercise bike, these four models from Yosuda are an affordable way to capitalize on the health benefits of cycling.

Yosuda Exercise Bike Comparison Chart

The four Yosuda exercise bikes in our review are similar, but with features that may suit different users. Check out some of their specs to help you find the right bike for you.

Places to Buy Yosuda Exercise Bikes

All 11 of Yosuda’s indoor exercise bikes are available on their website and Amazon.

Customer Experience

Yosuda offers a 30 Days Money Back Guarantee, Hassle-Free Return, and up to 4 Months Financing. If you purchase through Amazon, their products are eligible under Amazon’s Refund, Return, or Replacement policy.

Company Information

Founded in 2018, Yosuda strives to provide quality fitness equipment at an affordable price. You can reach customer service by email (service@yosudabikes.com) or phone (702-819-0018). 

Final Word

Yosuda has established itself as a manufacturer of affordable, quality at-home cardio equipment and their line up of 11 exercise bikes is no exception. The four models in our review all come in under $399, which is $200 less than the average range for bikes out there — $600 to $2,000. Anyone looking for an affordable way to reap the health benefits of cycling without breaking the bank may be able to find an option from Yosuda.

Whether you need a quiet ride, a compact footprint, or just want to slide your feet in the caged pedals and go, these four bikes may fit the bill. We spent a lot of time with the YB001R model and our certified personal trainer tester rated it among the best budget equipment we have used. With similar features, along with a few key differences, the other three models here might just suit your space, budget, and fitness needs at an affordable price.

FAQs

References

Chavarrias, M., Carlos-Vivas, J., Collado-Mateo, D., & Pérez-Gómez, J. (2019). Health Benefits of Indoor Cycling: A Systematic Review. Medicina (Kaunas, Lithuania), 55(8), 452.

Jaramillo, C. (2022, December 29). A guide to sofa dimensions & sizes. SeatUp, LLC. https://seatup.com/blog/guide-to-sofa-dimensions/ 

The post Yosuda Exercise Bike Review (2024), The Best Affordable Bikes Out There? appeared first on BarBend.

No matter where you do your running workouts — indoors or outdoors — you’ll certainly notice that not everyone is running the way you do. If you compare yourself with the three runners closest to you in your row of treadmills, there’s a decent chance that all of you have different arm swings, foot strikes, and body postures. This prompts the logical question: What is the proper running form?

Before you allow the different running techniques of your peers to convince you that you don’t know how to run properly, you should probably give your own form a proper evaluation. In fact, just because someone else is faster than you at the moment, that doesn’t mean their form is perfect, or that they technically know how to run properly. For practical answers about running form, it’s always best to go to the experts. And that’s exactly what we’re bringing you.

Editor’s Note: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. When starting a new training regimen and/or diet, it is always a good idea to consult with a trusted medical professional. We are not a medical resource. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. They are not substitutes for consulting a qualified medical professional.

6 Tips to Improve Your Running Form

If you search for guidance to optimize your running form, you’ll find advice ranging from how to hold your fists to how to strike the ground with your feet. While this may be sound advice, expert running coaches will give you targeted advice in a few major areas that will help your body autoregulate your running form as much as possible..

Recognize That There Is No One Perfect Running Form

There are several posture notes you’ll note in a pro runner, including a slight forward lean, a natural arm swing, and a relaxed upper body. Aside from that, you’ll find many running coaches aren’t overly concerned with deviations in form as long as a runner’s speed continues to improve, and they remain injury-free.

I don’t think there’s one perfect running form out there.

Lee Whitaker

[Read More: Expert Tested: The 8 Best Treadmills for Running]

“People are different anatomically,” Whitaker explains. “Their biomechanics are slightly different. There are certainly some commonalities that we see in the more efficient, less injury-prone runners, but that has more to do with where their center of gravity is relative to their foot strike versus anything else.”

Don’t Force a Certain Foot Strike

The sense of connection between your brain and your body means that your body is fully aware of your intentions. When you shift from jogging to running, your body will do its best to accommodate you. Therefore, you are likely to find your optimal foot strike naturally at every speed instead of forcing your feet to land differently.

You’ll see every type of foot strike at an elite level, across the board.

Lee Whitaker

“There’s a lot of debate about heel strike — neutral (mid-foot strike) or forefoot strike,” says Whitaker. “[But] sometimes changing running form can actually hinder certain people. Our body tends to self-select what’s good for us very well.” 

Stay Upright and Light

Running with a stooped posture can cause your body weight to work against you. As a result, you can experience pain in your lower back, and put yourself at an increased risk of injury. To counter this, you’re advised to develop core strength to maintain an upright body position, push off the ground fast and light, and not slam your feet down and allow them to linger on the ground.

In essence, think tall, proud posture, arms pumping, and feet landing lightly underneath you. 

— Paul Duncan

“Aim for a light, quick touchdown,” Duncan says. “The less time touching the ground, the better.” 

Count Your Steps

Not everyone has a coach present to assess their strides in person. If you want to try to force your body to choose an ideal running cadence, it’s a common practice to count your steps. Doing so can help you adopt a running technique that is conducive to speed and efficiency.

“Some people will tell you that the magic step count is 180 steps per minute; I don’t think that’s perfect for every person.” — Lee Whitaker

[Read More: The 8 Best Treadmills with Screens]

“Generally speaking, a lot of beginners do stride too slowly,” Whitaker tells BarBend. “They’re overstriding, and their center [of gravity] is behind where their foot strike is. Don’t get fixated on 180 steps, but if you’re 140 or 150, that’s probably not the best you can do.” 

Strength Training Can Help

One of the forces that will naturally dictate your running form is the strength of your lower body. This means that if your glutes or hamstrings are weak, your body may select a sub-optimal running position that reduces the contribution of those muscles to your running effort. Strengthening those muscles with exercises like lunges and squats can cause your body to make natural form adjustments. 

[Read More: 8 Best High-End Treadmills on the Market]

“One of my elite runners that I coach now at high school, she’s a phenomenal runner, and she’s had some biomechanical inefficiencies, but we never worked on them directly,” says Whitaker. “We never talked about them. We just addressed her imbalances through strength training. We worked on cadence and stuff like that through the drills that we do, and the inefficiencies that she had her body began to leave naturally.”

Don’t Lean Into Pain

Running injuries are common for several reasons, but some overuse injuries are the result of form flaws that are constantly repeated. If you find that repeating your natural running movements is contributing to increased levels of pain, it’s probably time to reach out to a running coach to help you make some adjustments.

 Listen to any whispers of discomfort before they turn into screams.

— Paul Duncan

“Your body is a snitch; if something feels off— aches, pains, or an overwhelming urge to crawl into a fetal position — it’s probably time to reassess,” Duncan explains.

How to Track Your Running Form

It’s virtually impossible to identify what you can do to adjust your form, improve your running posture, and ultimately run faster if you can’t even spot your flaws.

Fortunately, there are some simple tips to help you identify potential defects in your running form, and set yourself along a path to improvement.

Get a Coach

Sometimes it takes a trained eye to steer you toward the correct running form for your unique body size and shape.

[Read More: The 7 Best Treadmills for Apartments]

Certified running coaches have the practical knowledge to identify major flaws in your form, and can turn you into a more efficient runner with less effort.

Record Yourself

Now that you have an understanding of what constitutes good posture for a runner, record yourself on the track or treadmill so you can see how close your running is to its proper form.

[Read More: The 6 Best Tried and Tested Non-Folding Treadmills]

This method can help you identify whether you’re making any common mistakes. It can also help you determine if you’re wearing the best running shoes to accommodate your foot strike.

Count Your Steps

One of the most functional ways to identify if you have good running form without being able to observe yourself is to count the number of steps you take.

[Read More: The 7 Best Curved Treadmills on the Market]

Getting your steps in the neighborhood of 180 per minute is a way of forcing your body to make natural corrections to your stride length in order to achieve that number naturally.

Benefits of Running 

Improved Heart Health: By increasing your heart rate through cardio exercise, you can improve the efficiency of your cardiovascular system. You can also drastically reduce the likelihood that you will be diagnosed with cardiovascular disease. In the process, you can also lower your blood pressure and your resting heart rate. (1)

Athletic Preparedness: While running is a standalone sport in both its track-and-field and cross-country applications, it also provides the base level of fitness for so many other activities. If you participate in sports like football, soccer, lacrosse, basketball, and several others, improving your body conditioning through running can drastically increase your effectiveness. (2)

Increased Insulin Sensitivity: Running can increase your insulin sensitivity for up to 16 hours after you complete your workout. This can be of tremendous value if you are at risk for type 2 diabetes and struggle with insulin resistance since it will limit the number of damaging blood sugar spikes you have to contend with. (3)

Don’t Sweat The Small Stuff

Getting your running form dialed in is important, but you can achieve most of the form improvements by working on other elements of your running. If something is seriously out of whack with your form, it’s probably worth getting advice on how to fix it. Otherwise, you might want to work on getting stronger and faster so that your form can fix itself.

FAQs 

Still have questions about how to achieve the ideal running form for your body? We’ve got the answers below.

References

Pinckard K, Baskin KK, Stanford KI. Effects of Exercise to Improve Cardiovascular Health. Front Cardiovasc Med. 2019 Jun 4;6:69.

Franklin BA, Eijsvogels TMH, Pandey A, Quindry J, Toth PP. Physical activity, cardiorespiratory fitness, and cardiovascular health: A clinical practice statement of the ASPC Part I: Bioenergetics, contemporary physical activity recommendations, benefits, risks, extreme exercise regimens, potential maladaptations. Am J Prev Cardiol. 2022 Oct 13;12:100424.

Venkatasamy VV, Pericherla S, Manthuruthil S, Mishra S, Hanno R. Effect of Physical activity on Insulin Resistance, Inflammation and Oxidative Stress in Diabetes Mellitus. J Clin Diagn Res. 2013 Aug;7(8):1764-6.

The post Proper Running Form, Explained by Expert Running Coaches appeared first on BarBend.

The heel touch exercise is simple, but it ain’t always easy. It targets your oblique muscles, builds core strength and stability, requires no barbells or other equipment, and is scalable for all fitness levels. This guide will bring you through how and why to do alternating heel touches, give you variations and alternatives to try, dig deep into the core muscles it works, and call out some common mistakes to avoid. 

Editor’s Note: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. When starting a new training regimen and/or diet, it is always a good idea to consult with a trusted medical professional. We are not a medical resource. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. They are not substitutes for consulting a qualified medical professional.

How to Do the Heel Touch

Heel touches are pretty simple, but proper form matters. Here’s exactly what you need to know.

Equipment Needed: Just you and your body are required for this bodyweight exercise — but you should definitely add a yoga mat for comfort if desired.

Step 1 — Lie on your back with your feet on the floor and your knees bent at a 90-degree angle.

Step 2 — Engage your abs and lift your upper back, shoulders, and head off the floor. Keep your chin gently tucked. Squeeze your glutes and keep your lower back on the floor.

Step 3 — Inhale, then exhale to reach your right hand to touch your right heel. Bend through your right side to feel your oblique muscles. Inhale to return to the starting position. Exhale to reach your left hand to touch your left heel. Crunch through your left side to feel your left oblique muscles.

Step 4 — Inhale to return to the starting position. Continue alternating heel touches for your desired number of repetitions. Move slowly with control to feel all your core muscles. 

Coach’s Tip: To get the most out of this move, you want to keep your spine in a neutral position and really engage your abdominal muscles. 

Heel Touch Variations

The heel touch is one of the best ab exercises to hit your oblique muscles, but we have some variations for you to feel them differently. You can do most heel touch variations with no equipment, or you can add weight for more of a challenge. 

Side Bend

[Read More: The Best Oblique Exercises for a Rock Solid and Stable Core]

Why Do It: You can reap some of the benefits of the heel touch without having to get onto the ground. You’ll be deliberately flexing your torso laterally, which you’ll also do on the floor during the heel touch.

Equipment Needed: While you can move through this one with no equipment, you can also grab two dumbbells or weight plates to add a challenge.

Stand upright with your feet hip-width apart. Hold a dumbbell in each hand.

Brace your core. Inhale to laterally flex, or side bend, to the left. Exhale to return to the starting position.

Inhale and side bend to the right. Exhale to return to the starting position. Continue.

Make it Easier: Do this with just your body weight.

Make it Tougher: Bring your feet closer together to increase the balance challenge.

Russian Twist

[Read More: The Best Upper Ab Exercises for a Stronger Core]

Why Do It: This is a classic core exercise for a reason. You’ll be both leaning into rotational movement and also resisting rotation. That helps create a lot more stability in all manner of positions, including when you’re performing big compound moves like squats and deadlifts.

Equipment Needed: Once again, you can do with this just your bodyweight, or you can up the ante with a dumbbell or medicine ball.

Sit upright with your feet on the floor and knees to the ceiling. Engage your abs and lean back slightly. You can do this as a bodyweight exercise, or you can hold a dumbbell or medicine ball.

Keep your lower body stable. Inhale, then exhale and twist your torso toward your right side. Touch the floor with your hands, or hold your weight.

Inhale to return to the starting position. Exhale to twist your torso toward your left side. Touch the floor with your hands or hold your weight. Continue switching sides for your desired number of Russian twists.

Make it Easier: Keep your heels planted on the floor. Sit up to a pretty high angle so that you’re supporting less of your body weight just above the ground.

Make it Harder: Raise your feet off the ground and perform your twists without your feet touching the floor.

Resistance Band Heel Touch

Why Do It: You’ll increase the challenge of the regular-old heel touch by adding a resistance band to the mix. This is perfect for ab workouts when you’re searching for an extra challenge without getting too fancy with equipment or movement patterns.

Equipment Needed: You’ll just need your body weight, a resistance band, and something to anchor it to (like a squat rack or power rack) — and possibly a yoga mat for comfort.

Perform heel touches, but add a resistance band to increase difficulty.

Loop a resistance band around something stable behind you (perhaps a squat rack). Grab either side of it and pull your arms down by your sides to the starting position. 

Maintain core stability as you pull on the band and perform alternate heel touches.

Make it Easier: Stay close to the anchor point so there’s a little less tension on the band.

Make it Harder: Move farther from the anchor point so there’s more tension on the band.

Spider Plank

Why Do It: No actual arachnids are required for this core exercise. You’ll hold a plank and get dynamic with your legs in such a way that you’re upping the involvement of your obliques and relying on your upper body to keep you even more stable.

Equipment Needed: You technically don’t need any equipment here, but you might be more comfortable on an yoga mat.

Begin in a plank position at the top of a push-up. Engage your abs to maintain core stability. 

Inhale, then exhale and bring your right knee to tap your right triceps. Inhale to return to the starting position. 

Exhale to repeat on your left side, bringing your left knee to tap your left triceps.

Engage your obliques during each tap. The spider plank is an advanced variation on heel touches.

Make it Easier: Perform this move against an incline like a weight bench or a wall to put less weight onto your upper body.

Make it Harder: Move as slowly as you can and really squeeze at the top of each rep.

Heel Touch Alternatives

Let’s break down the heel touch into a few different core exercises. They still make a great addition to any core workout for people of all fitness levels. 

Leg Raise

Why Do It: The leg raise is a classic core-builder for both beginners and more advanced athletes. By bringing your legs up, you’ll be teaching yourself to use your core while also engaging your hip flexors. Aim to keep your torso and upper body still and relaxed for maximal core engagement.

Equipment Needed: You won’t need anything but yourself and possibly an exercise mat here.

Lie on your back with both legs on the floor. Keep your arms by the sides of your body and press into the floor.

Inhale to brace your core. Exhale and lift your legs as high as you can. Keep your legs straight, hips stable, and lower back on the floor. Inhale to lower back down with control.

Resist any movement through your lower back and hips. You can also raise and lower both legs together for more of a challenge.

Make it Easier: Keep your knees bent instead of straight. Rest your heels on the ground between each rep.

Make it Harder: Perform these while hanging from a pull-up bar to do a hanging leg raise.

Side Plank

Why Do It: This is a very well-known core move for a reason. It’s an isometrics classic, forcing you to keep still while you hold a challenging position. Turning the plank onto its side is a great endurance and oblique-builder.

Equipment Needed: You don’t need anything except a yoga mat here.

Lie on the floor on the side of your body. Place your bottom forearm on the ground. Stack your top foot on your bottom foot. Place your top hand on your hip or reach your arm to the ceiling. Keep your shoulders, hips, and feet in one straight line.

Inhale to brace your core. Exhale to lift your bottom hip away from the floor, pushing into your bottom forearm and foot. Squeeze your glutes and keep your abs engaged. Hold your side plank for 15 to 30 seconds. 

Lower down with control and repeat on your other side. Focus on feeling your oblique muscles on your bottom side by lifting away from the floor.

Make it Easier: Keep your bottom knee on the floor if needed.

Make it Harder: Add a few hip taps to the end of each set when you’re approaching failure.

Bicycle Crunch

[Read More: How to Do Crunches (And All Their Variations) for Stronger Abs]

Why Do It: You’ll boost your coordination and oblique strength, as well as your ability to deliberately contract your core instead of pulling from your hip flexors, shoulders, or neck. This is a very versatile exercise, which is often key in ab workouts.

Equipment Needed: You just need your body weight and a yoga mat here.

Lie on your back with your legs bent at 90 degrees and shins parallel to the ceiling. Place your hands behind your head with your elbows wide. 

Lift your head, neck, and shoulders off the ground. Engage your upper back to lift so you’re not pulling on your neck. Inhale, exhale and twist to bring your right elbow toward your left knee. Straighten your right leg toward the ground.

Inhale to return to the starting position. Exhale to twist, bringing your left elbow toward your right knee. Straighten your left leg toward the ground. Continue alternating sides in your bicycle crunches.

Make it Easier: Rest your non-working leg on the ground between each rep.

Make it Harder: Maintain both shoulder blades off the floor throughout your reps.

Who Should Do the Heel Touch

The heel touch is a great exercise for people of all fitness levels. Here are three groups who will want to add it to their next core workout.

Bodybuilders

Heel touches can be considered an isolation exercise for your oblique muscles, making them an ideal choice for bodybuilders. Bodybuilding is about revealing each individual muscle to pop onstage (or off). You can increase difficulty by bringing your feet farther away from your body or adding a resistance band or dumbbells.

Beginners

The heel touch is a great exercise for beginners in their fitness journey. It’s straightforward and can help you feel your oblique muscles to build the mind-muscle connection you’ll need for your training. They also teach you core stability as you keep your lower back still and help to strengthen your hip flexors. You can bring your feet closer to your body to make them more accessible.

On-the-Go Athletes

Traveling without equipment? You can do heel touches any time, any place. They’re a perfect core exercise to add to a bodyweight workout on the go. Throw a resistance band in with your luggage if you know you need more of a challenge. 

Heel Touch Sets and Reps

Since heel touches are an isolation core exercise, they don’t work quite the same as you would follow these volume rules for something like a deadlift or back squat. You can “load” them, to some extent, with a resistance band or dumbbells. You can also increase the range of motion by bringing your feet farther away from your body.

Here are some set and rep ideas for different goals.

For Muscle Mass: Perform four sets of 12 heel touches per side.

For Strength: Do five sets of six heel touches per side, using a resistance band or holding dumbbells.

For Endurance: Perform three sets of 15 to 20 heel touches per side.

Benefits of the Heel Touch

Heel touches can improve the function and aesthetics of your core. They may also be a bit easier on the lower back for some people, and they’re great for at-home workouts. Here are the top benefits of heel touches.

Builds Core Strength and Core Stability

Core strength and core stability are two different things; heel touches can help you out with both. As you hold your upper body slightly up, you’ll build strength in your upper abs. During the primary movement of the exercise, you’ll be strengthening your oblique muscles on the sides of your body during each side bend to touch your heels.

[Read More: Should You Train Core Every Day?]

Core stability refers to keeping your trunk rigid and preventing spinal movements while other muscles or limbs move. You’ll engage all your core muscles, particularly your lower abs, to keep your lower back still throughout your heel touches.

Targets Oblique Muscles

During the side bend of the heel touch, your oblique muscles engage. Bodybuilders or anyone looking to build these muscles can benefit from isolating them in heel touches. 

Pairing heel touches with side planks in a core workout is a great way to build strength and stability in the sides of your body. During heel touches, your oblique muscles assist in the side-bending movement. In a side plank, you engage them to prevent your body from laterally flexing or side bending, which increases stability.

Low-Impact on the Spine

Heel touches are a great, low-impact exercise that keeps most of your spine — particularly your lower back — in a neutral position. They may be safer for beginners or people with back pain than ab exercises like sit-ups, which require you to move your entire spine during each rep.

Core exercises that keep your back on the floor, like heel touches, are also a great way to strengthen your abs so that you can perform sit-ups (if you want to) without hurting your lower back.

No Equipment Needed

Heel touches are a great bodyweight exercise with no equipment required. If you do home workouts, they’re a great addition to work your oblique muscles and your core. They bring some variety to other bodyweight core exercises like planks or crunches by focusing on the sides of your body.

If you’re a busy parent or work from home all day, they’re also quick and easy to do a few sets whenever you have a break outside of a complete at-home bodyweight workout.

Muscles Worked by the Heel Touch

The primary muscles worked by heel touches are your core muscles. Your lower body also helps as you squeeze your glutes and activate your hip flexors to keep your legs in position. Here’s a quick breakdown of each muscle group used by heel touches.

Transverse Abodominis

Your transverse abdominis are your deepest core muscles. It helps create abdominal pressure and stabilizes your lumbar spine. During heel touches, your transverse abdominis helps protect your lower back and prevents it from moving.

Rectus Abdominis

Your rectus abdominis is your six-pack, the abominable muscles closest to the surface you can see when you have low enough body fat. Your rectus abdominis assists in spinal flexion (bending forward) and lateral flexion (side bending). In heel touches, it helps lift your upper back and assists in the actual side bending.

Internal and External Obliques

Your internal and external oblique muscles are on the sides of your body. They assist in rotation and lateral flexion, or side-bending. During each rep of a heel touch, your left or right obliques help create the movement. 

[Read More: How Often Should You Train Your Abs? Plus Tips from Celebrity Personal Trainers]

Common Heel Touch Mistakes

While heel touches are pretty simple, there’s always room for error. Here are the top common mistakes to avoid.

Not Engaging Abs

If you’re super flexible, touching each heel and quickly alternating may feel easy. However, you may not get as many core strength and stability benefits without actively engaging your obliques and feeling your core muscles contract during each rep. 

[Read More: These Are 8 of the Best Lower Ab Exercises Out There]

Slow the movement down and build a mind-muscle connection. Engage your deeper abs to keep your spine still. Feel your oblique muscles crunch with each heel touch.

Not Breathing Deeply

Deep abdominal breathing is important in all types of exercise. When performing a core exercise like heel touches, focusing on those deep breaths is essential to get the most out of each rep. Breathing helps your muscles contract better and also sends them more oxygen.

Pulling from Your Neck

Avoid pulling from your neck to keep your upper body slightly lifted. It’s common to compensate for upper body muscles by straining your neck. Instead, retract your head and gently tuck your chin. Engage your upper back, shoulders, and chest to lift. Think of your neck and head as coming along for the ride rather than initiating the lift.

Touching Up

Heel touches are a great exercise to build and strengthen your oblique muscles, along with the rest of your core, and a little work for your hip flexors. Focus on using proper form, taking it slow, breathing deeply, and building a mind-muscle connection. Heel touches are versatile; you can do them at home, on the go, or as a beginner.

FAQs

Let’s wrap up with some common questions on heel touches.

Featured Image: Golfweek on YouTube

The post How to Do Heel Touches to Strengthen Your Obliques appeared first on BarBend.

Bodybuilding fans were abuzz about the comparison between 2023 Arnold Classic champion Samson Dauda and 2022 Mr. Olympia winner Hadi Choopan in the final callout of pre-judging for the 2024 edition of the Arnold Classic in Columbus, OH.

The 2024 Arnold Classic final occurred on Saturday, March 2, 2024, in the Battelle Grand Ballroom in front of a sold-out crowd. The Men’s Open competitors were introduced and compared to confirm the judges’ decision. Choopan was awarded the title of 2024 Arnold Classic champion.

[Related: 2024 Arnold Classic Results — Live Updates & Winners]

[Related: Wesley Vissers Wins 2024 Arnold Classic Physique]

2024 Arnold Classic Roster

Akim Williams

Antoine Vaillant

Justin Rodriguez

Rafael Brandao

Jon Delarosa

Samson Dauda

Hadi Choopan

James Hollingshead

Horse Marcello De Angelis

Mohamed Shaaban Elimbabi

The callouts for the final featured the following athletes:

Callout One

Hadi Choopan

Samson Dauda

Callout Two

Antoine Vaillant

Jon Delarosa

Rafael Brandao

Akim Williams

James Hollingshead

Callout Three

Hadi Choopan

Samson Dauda

Rafael Brandao

Akim Williams

The two favorites kicked off the first callout in another head-to-head. The commentary team felt Choopan’s conditioning was the difference maker and predicted Choopan would take the title from the defending champion.

Dauda and Choopan were called out again in a third callout with the other top contenders, Brandao and Williams, who filled out well overnight from pre-judging.

Before the final results were announced, Dauda was awarded the Ed Corney Best Poser award, and Choopan was awarded the Franco Columbu Most Muscular award.

2024 Arnold Classic Results

Hadi Choopan

Samson Dauda

Rafael Brandao

Jon Delarosa

James Hollingshead

Akim Williams

Choopan won $300,000 and was presented the trophy by Arnold Schwarzenegger. The champion will return at the Mr. Olympia in Las Vegas, NV, on Oct. 10-13, 2024. He will be considered the top contender to reigning Mr. Olympia champion Derek Lunsford.

2024 Arnold Classic Results

Diogo Montenegro Wins 2024 Arnold Classic Men’s Physique

Lauralie Chapados Three-Peats at the 2024 Bikini International

Francielle Mattos Wins 2024 Wellness International

Ariel Khadr Wins 2024 Fitness International

Rajesh John Wins Arnold Classic Wheelchair

Featured image: @arnoldsports on Instagram | @gilcoproductions on Instagram

The post Hadi Choopan Wins the 2024 Arnold Classic appeared first on BarBend.

The pre-judging round for the Men’s Physique division at the 2024 Arnold Classic was held on the morning of Saturday, March 2, 2024 at the Arnold Expo stage in Columbus, OH. Diogo Montenegro, Vitor Chaves, Vinicius Mateus Vieira Lima, and Kyron Holden were considered the top contenders for the title due to their appearance in the final pre-judging callout. 

If any of them were crowned champion, it would be their first Arnold Classic title. That tone set the stage for the finals in the Battelle Grand Ballroom of the Greater Columbus Convention Center on the night of March 2.

Each athlete faced the judges and fans individually before the comparisons followed, culminating in Diogo Montenegro being crowned champion.

[Related: 2024 Arnold Classic Results — Live Updates & Winners]

[Related: Wesley Vissers Wins 2024 Arnold Classic Physique]

2024 Arnold Classic Men’s Physique Roster

Mahmood Al-Maghrabi

Vitor Chaves

Emmanuel Costa

Ismael Martinez Dominguez

Emanual Hunter

Jonas Jamena

Vinicius Mateus Vieira Lima

Diogo Montenegro

Corey Morris

Andres Ramos

Kyron Holden

Callout One

Corey Morris

Andres Ramos

Emmanuel Costa

Emanual Hunter

Jonas Jamena

Mahmood Al-Maghrabi

Ismael Martinez Dominguez

Callout Two

Kyron Holden

Diogo Montenegro

Vinicius Mateus Vieira Lima

Vitor Chaves

The four in the final pre-judging callout returned the second and final callout in the finals. The commentary team predicted Montenegro was the favorite before the winner was announced.

2024 Arnold Classic Men’s Physique Results

Diogo Montenegro

Vinicius Mateus Vieira Lima

Vitor Chaves

Kyron Holden

Corey Morris

Emanual Hunter

2024 Arnold Classic Results

Lauralie Chapados Three-Peats at the 2024 Bikini International

Francielle Mattos Wins 2024 Wellness International

Ariel Khadr Wins 2024 Fitness International

Rajesh John Wins Arnold Classic Wheelchair

Featured image: @arnoldsports on Instagram | @gilcoproductions on Instagram

The post Diogo Montenegro Wins 2024 Arnold Classic Men’s Physique appeared first on BarBend.

Aimee Delgado and Lauralie Chapados were the top two contenders for the 2024 Bikini International title at the 2024 Arnold Sports Festival in Columbus, OH. They stood head-to-head in the final callout in pre-judging on the morning of March 2, 2024.

That final round was held in the Battelle Grand Ballroom of the Greater Columbus Convention Center on the evening of March 2. The athletes were introduced to the fans in attendance, and the judges put them through one last round of comparisons for confirmation.

Ultimately, the judges felt Chapados fostered the physique worthy of claiming a third consecutive Arnold Classic title.

[Related: 2024 Arnold Classic Results — Live Updates & Winners]

[Related: Wesley Vissers Wins 2024 Arnold Classic Physique]

2024 Bikini International Roster

Amanda Marques Pereira

Eli Fernandez

Tamekia Carter

Vania Auguste

Ottavia Mazza

Aimee Delgado

Phoebe Hagan

Rhoda Allie

Ivanna Escandar

Angelica Teixeira

Lauralie Chapados

The 2024 Bikini International finals callouts for judges’ comparisons are below:

Callout One

Amanda Marques Pereira

Ottavia Mazza

Tamekia Carter

Ivanna Escandar

Rhoda Allie

Callout Two

Phoebe Hagan

Angelica Teixeira

Vania Auguste

Eli Fernandez

Callout Three

Aimee Delgado

Lauralie Chapados

2024 Bikini International Results

Lauralie Chapados

Aimee Delgado

Vania Auguste

Angelica Teixeira

Phoebe Hagan

Eli Fernandez

2024 Arnold Classic Results

Francielle Mattos Wins 2024 Wellness International

Ariel Khadr Wins 2024 Fitness International

Rajesh John Wins Arnold Classic Wheelchair

Featured Image: @arnoldsports on Instagram | @gilcoproductions on Instagram

The post Lauralie Chapados Three-Peats at the 2024 Bikini International appeared first on BarBend.

Reigning World’s Strongest Man (WSM) champion Mitchell Hooper is an undeniably dominant force in strongman. Entering the 2024 Arnold Strongman Classic (ASC) as the defending champion, Hooper knew he would be tested against some of the strongest static-strength athletes ever to compete in the sport, including the competitive return of three-time ASC champion Hafthor Björnsson.

In his typically cool and calculated stature, Hooper identified his gameplan through each of the five events and where he expected himself to rank. After ranking in second place at the end of Day One, Hooper told the commentary team that he would have a dominant Day Two.

Suffice to say, “dominant” might have been an understatement as Hooper won three of five events, finishing in second and third in the outstanding two, to become the two-time ASC champion.

[Related: Angelica Jardine Wins the 2024 Arnold Strongwoman Classic]

[Related: 2024 Arnold Classic Results — Live Updates & Winners]

2024 Arnold Strongman Classic Results

Mitchell Hooper — 31 points

Mateusz Kieliszkowski — 40.5 points

Tom Stoltman — 38.5 points

Hafthór Björnsson — 38 points

Bobby Thompson — 32 points

Oleksii Novikov — 25 points

Evan Singleton — 24 points (withdrew)

Martins Licis — 23 points

Thomas Evans — 10 points (withdrew)

Oskar Ziółkowski — Eight points

Maxime Boudreault — Withdrew

[Related: Strongwoman Lucy Underdown Pulls 666LBS (302KGS) Elephant Bar Deadlift World Record]

Hooper is an exceptional deadlifter, and many expected him to rank well in the opening the event, the Max Elephant Bar Deadlift. However, spectators were anticipating that the world record holder in the event, Hafthor Björnsson, would show up in form to contend for the podium.

Hooper secured a 431-kilogram deadlift, which was enough for bronze medal points. Bobby Thompson executed a torrential 436-kilogram opening pull to net silver. Björnsson was unstoppable with 456 kilograms in hand, displaying that he could have almost certainly set a new world record had any other athletes pushed him to that weight.

However, Hooper’s game plan held as the Canadian knew he would blitz through the Timber Carry. The only difference between Hooper’s 7.1 seconds and the runner-up Mateusz Kieliszkowski’s Timber Carry world record was one-tenth of a second. Kieliszkowski earned second place in the Timber Carry with a time of 8.69 seconds.

In the Webster Stones, which Hooper expressed as an event where athletes just have to embrace the pain of the handles digging into the skin of the hands, Hooper traveled 12.6 meters. That was not only enough for his second straight event win, it was also the only score farther than 10 meters.

Hooper told the commentary team that he had put in enough work in the Apollon’s Wheels event in training that he expected it to be his best performance of the weekend. His prediction was, again, spot on. He secured five reps to win his third consecutive event; one rep more than Kieliszkowksi and Tom Stoltman.

Björnsson’s Day One performance did not match his Day Two performance, as he struggled with overhead movements. The final event of the contest, the Stones of Strength, opened with a stone press that gave Björnsson and most of the field an unsolvable puzzle.

Björnsson failed to move past the first stage in the Stones of Strength, which left Hooper the space to know a single stone lift would secure his ASC title for a second year. Hooper breezed through the first two stones in 19.15 seconds and dapped up Arnold Schwarzenegger on stage as the announcer proclaimed Hooper as the 2024 ASC champion.

Featured Image: TJ Darr

The post Mitchell Hooper Defends His Title at the 2024 Arnold Strongman Classic appeared first on BarBend.

The 2024 Arnold Strongwoman Classic (ASWC) came to a thrilling conclusion on March 2, 2024, in Columbus, OH. The two-day contest featured five static-strength events that tested 12 of the top strongwomen on the planet.

In a surging performance on Day Two of competition, Angelica Jardine of the United States rose to the top of the leaderboard to take the 2024 ASWC crown. Jardine secured 45 of a possible 60 points to beat out runner-up Olga Liashchuk of Ukraine by half a point.

[Related: 2024 Arnold Classic Results — Live Updates & Winners]

2024 Arnold Strongwoman Classic Leaderboard

Angelica Jardine — 45 points

Olga Liashchuk — 44.5 points

Lucy Underdown — 41.5 points

Hannah Linzay — 38 points

Inez Carrasquillo — 35 points

Samantha Belliveau — 34 points

Rebecca Roberts — 34 points

Andrea Thompson — 33 points

Melissa Peacock — 30 points

Erin Murray — 27 points

Donna Moore — withdrew

Victoria Long — withdrew

[Related: Strongwoman Lucy Underdown Pulls 666LBS (302KGS) Elephant Bar Deadlift World Record]

Jardine’s overall performance was one of consistency, but the opening event might not have suggested that. The Max Elephant Bar Deadlift event opened Day One of the competition on March 1, 2024.

The limelight focused on defending ASWC champion Victoria Long suffering a hamstring injury that pulled her out of the competition, and Lucy Underdown scoring a world record of 302 kilograms (666 pounds). Jardine’s 254-kilogram deadlift was only strong enough for five points in eighth place.

However, that was the last time Jardine would see the bottom half of the leaderboard. She scored a 27.42-second time in the Timber Carry for fifth place before securing the first event win of her ASWC career in the Webster Stones.

Jardine racked up another fifth-place spot in the Dumbbell Press and put herself in position to claim the title heading into the final event, Strength of Stones. Competing against Liashchuk for the top of the podium, Jardine needed the performance of her career in the event, which is exactly what she did.

Jardine converted six stones in the final event, two more than Liashchuk, and secured the overall gold medal by half a point. The trophy was awarded to her by Arnold Schwarzenegger, and Jardine’s name was etched into the history books as the 2024 ASWC champion.

Featured Image: @strongwoman_gelly on Instagram

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