Kahutia Ngamahara Maxwell

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The Ultimate 5-Minute Lower-Body Warmup

It only takes a few minutes to unlock your muscular potential and squat more weight than ever before<p>Boost your squat performance with this 5-minute warmup from <i>Men's Health</i> advisor BJ Gaddour. It will increase your hip and groin mobility, protect your back and knees, and help you lift harder and …

7 Hangover 'Cures' That Will Never, Ever Work

Plus, the real way to manage your morning-after meltdown<p>No amount of Friday-night fun can make up for the misery you feel Saturday morning: A splitting headache. A topsy-turvy stomach. Too much face time with your toilet.<p>If you feel like hangovers hurt more now than they did in college, you’re …

The 2-Minute Body-Weight Blast That Skyrockets Your Metabolism

Torch an unbelievable amount of calories in a short amount of time with this high-intensity ladder drill<p>There are few moves more effective than the pushup or the bodyweight squat. They both hit a ton of muscles from head to toe and help build strength usable outside the gym. And while banging out …

The Drill That Will Make You a Chinup Champion

Blow the average chinup count out of the water with this training technique<p>The chinup is one of the best moves you can do for your upper body. “It strengthens your biceps, back, shoulders, and core with every rep,” says Tony Gentilcore, C.S.C.S., co-founder of Cressey Performance in Hudson, …

Only 10 Percent of Men Can Do This Exercise. Are You One of Them?

If you can't, don't worry: We have the training plan to help you master the move<p>The single-side bird dog exercise looks easy, but don’t be fooled: It’s ridiculously hard. In fact, about 90 percent of people can’t do it, says Sam Stauffer, a trainer with <i>Men’s Health</i> Thrive in Philadelphia.<p>What makes …

The Simple Stretch That Makes You Stronger

If you do it right, you'll instantly increase your gains<p>Your chair time is hindering your strength gains at the gym. From your commute to your desk job to your time parked in front of the plasma, all this sitting has caused your hip flexors—the group of muscles on the front of your hips—to get …

The Classic Exercise You've Been Doing All Wrong—and How to Fix It

These simple tweaks will make this move safe and more effective<p>Your workout routine most likely includes a split squat—whether it's with a barbell across your back, dumbbells in your hands, or no weight at all. After all, the exercise is an awesome way to change up your stance and challenge your …

You'll Never Believe the Weird Exercise That Sculpts Your Core

You probably haven't done this move since you were young, but it works<p>Crawling probably isn't part of your regular core routine, but it should be. "The bear crawl strengthens your midsection and improves your ability to stabilize your spine," says Sean De Wispelaere, a trainer for <b>Men's Health …

The Secret To Jumping Higher Than Everyone Else

Maybe you won’t leap like LeBron James, but follow these tips to go higher than the average guy<p>Every year, college football hopefuls prepare their bodies for the NFL. JP Major, C.S.C.S., and performance specialist for EXOS in Phoenix, is one of the trainers that helps them do just that. He works …

The Exercise That Can Improve Your Posture

Banish your desk-jockey slouch with this one move<p>Chances are, you're reading this while sitting at your desk or hunched over your smartphone. Unfortunately, both positions can wreak havoc on your posture. "It doesn't matter how brawny your upper body is," says BJ Gaddour C.S.C.S., author of <b>Your</b> …

Upgrade Your Abs Routine with One Move

Your core workout is about to get a heck of a lot better<p>On a daily basis, your core's main job is to stabilize your spine. The many muscles between your hips and your shoulders hold you steady while you stand, sit, mow the lawn, carry groceries, do pushups, or even walk. At the same time, they …

Why Fun Workouts Help Banish Your Belly Rolls Faster

This mental trick will help you blast through your weight-loss plateau<p>Can't seem to get the scale to budge no matter how long you work out? The key to breaking through a weight-loss plateau isn't spending more time in the gym—it's having more fun while you're there. A new study from the journal of</i> …

Is This Small Piece of Exercise Equipment the Key to Boosting Your Athleticism?

It may not look like much, but it'll have big results on your athletic performance<p>When it comes to your athletic longevity, don't take chances-use a rubber. Doing resistance-band exercises can help bolster neglected leg muscles and prevent injury, a study in the <i>British Journal of Sports Medicine</i> …

Are Your Biceps as Big as the Average Guy’s?

Find out if you have flex appeal—and the quickest ways to get it<p>Biceps are relatively small as muscles go, but they’re important. “Any time you pull, grab, hug, grapple, carry, or lift something, your biceps are working,” says BJ Gaddour, C.S.C.S., creator of <i>Men's Health</i> StreamFIT and author of <i>Your</i> …

3 Training Secrets That Will Make You Instantly Stronger

Your strength might not be holding you back. These fast fixes can help accelerate your gains<p>In life, you have to follow the rules—pay your taxes by April 15, follow the speed limit. But in the weight room, a little cheating can go a long way. A slight tweak to the way you perform an exercise can …

Is This Popular Exercise Messing Up Your Shoulders?

Follow this quick tip to stay off the disabled list and increase your upper-body strength<p>In weight rooms everywhere, guys are doing a classic exercise wrong. Sam Stauffer, a trainer for <i>Men's Health</i> Thrive, sees it every day. "It's a surefire way to get injured over time if you don't correct your …

Disability

The First Workout You Must Do after a Vacation

Your rest and relaxation is over. Here’s the right way to dive headfirst into your normal workout routine again<p>Every guy deserves a vacation—even from the gym. While a short break from your normal routine won’t make your gains completely disappear, the first workout after time away can be …

The 60-Second Scorcher You Can Do Anywhere

How strong is your single-leg strength? Put it to the test with this weekend's tough body-weight challenge<p>This weekend's challenge may look like a party trick, but don't be fooled—the single-leg hip hinge is the ultimate test of unilateral strength and total-body stability, says Todd Durkin, …

The 4-Move Fat-Loss Workout That Will Destroy Your Gut

Find just 30 minutes for this metabolism-revving routine<p>Do this 30 minute workout, and your metabolism will shoot through the roof for hours afterward. Using just your bodyweight, you'll go fast for one minute intervals, blasting fat and calories at a blazing pace. In fact, this type of workout …

The Secrets to the Perfect Squat

There's more to mastering this classic move than you might think<p>Take your squat to the next level with these new tips and tricks from <i>Men's Health</i> advisor BJ Gaddour. Follow them, and you'll have strength and stability every time you squat, whether it's with a loaded barbell on your back or no …

Do More Pushups Than Ever Before!

Use this plan to push past your limits and go way beyond average<p>How many pushups can you do? Scratch that. How many pushups can you do with perfect form? That means your body stays in a straight line, your chest touches the floor, your elbows are tucked to your sides, and your arms are fully …

Is She Bored on All Fours?

Make this simple tweak to deliver more pleasure<p>The primal heat of doggystyle sex may leave her cold. In a <i>Journal of Sexual Medicine</i> study, not one woman who consistently climaxed said sex on all fours was her favorite position.<p>The women preferred to be on top, for better clitoral stimulation, says …

Turn Your Pushup into the Ultimate Abs Exercise

One simple twist to this classic exercise will light up your obliques and rock your core<p>A regular pushup works your upper body and core. Rotating your leg underneath you as you lower to the floor turns the move into a complete abs blaster. "The cross-body pushup forces your abdominal …

Jet Li's Warrior Wisdom

Turns out there's more to life than kicking ass, grasshopper. And Jet Li has whupped enough to know<p>The scene could be from any of his movies. A bellhop holds the hotel door open, and the man in black strides in, slo-mo, dark glasses hiding eyes that scan the dim lobby. He's not tall-5'7'', 5'8'' …

Martial Arts

The All-Pro Endurance Challenge

Saints running back Darren Sproles outlasts his opponents every game. How does your stamina compare to one of the fittest players in the NFL? Find out with this brutal three-move circuit<p>The typical NFL play lasts only about four seconds, so players need to be extremely fast in short bursts. …

Fantasy Football

The All-Pro Strength Challenge

Saints running back Darren Sproles completed this body-weight strength test in less than 3 minutes. How do you compare to one of the fittest men in football?<p>When push comes to shove, muscle matters. But strength depends on your ability to tap the full capacity of your muscles. Todd Durkin, …

Workouts

The 3-Minute Squat and Pushup Challenge

Test your total-body strength with this fast-paced, two-move challenge<p>You've done pushups and squats, but never like this. Todd Durkin, C.S.C.S., author of <b>The IMPACT! Body Plan</b> paired together the two classic body-weight moves to create this weekend's heart-pumping, muscle-blasting, fast-paced …

Workouts

Stronger Grip, Stronger Lifts

Is your grip strength helping you or hurting you in the weight room? Find out with this pinch-grip farmer's carry challenge<p>Most men only care about their grip during a handshake. Turns out, they should be focusing on it during workouts, too. "If you've neglected your grip, you could be holding …

Men's Health

The Belly Flab Burner

Torch calories and stoke your metabolism with this kettlebell swing and burpee challenge<p>If you want to fry fat fast, then try this tough countdown challenge of kettlebell swings and burpees. These two heart-pumping moves work every last muscle in your body at a blistering pace, so you pack more …

Workouts

The Diabolical Pushup Challenge

You need extreme upper-body strength and endurance to complete this weekend's fitness test. Do you have what it takes?<p>On the pushup spectrum, the single-leg Swiss-ball variation is one of the toughest for three reasons: 1) your body is on a decline, increasing the amount of body weight you need to …

Workouts