Work your deep core muscles with the 'stomach vacuum' exercise – here’s how to do it properly
Work your deep core muscles with the 'stomach vacuum' exercise – here’s how to do it properly
6 months ago
womenshealthmag.com
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Heidi Powell on Reels
29.3K viewsSep 19, 2022
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VACUUM TWISTS. This simple core exercise is a move that @realheidipowell does every day to strengthen the abdominal muscles responsible for a small, tight, and tapered waistline AND good posture. All you need to do is follow the steps below!! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 1️⃣ Stand up straight. 2️⃣ Inhale deeply, inflating your lungs completely. 3️⃣ Exhale, deflating your lungs, HOLDING at the bottom of the exhale. Draw in your belly from the lower abs/belly button. DO NOT SUCK IN. Act like a string is attached to
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VACUUM TWISTS. This simple core exercise is a move that @realheidipowell does every day to strengthen the abdominal muscles responsible for a small, tight, and tapered waistline AND good posture. All you need to do is follow the steps below!! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 1️⃣ Stand up straight. 2️⃣ Inhale deeply, inflating your lungs completely. 3️⃣ Exhale, deflating your lungs, HOLDING at the bottom of the exhale. Draw in your belly from the lower abs/belly button. DO NOT SUCK IN. Act like a string is attached to
1.6K viewsMay 19, 2021
FacebookKEPT with Chris Powell
We spent a decent amount of time last week revamping our already-amazing @thetransformapp 📱 by filming even MORE content for MORE at-home workouts😍…while jamming to some pretty great classic tunes. 🎶😎 . Sharing 10 moves today that you can do NOW…in the comfort of your own home…in the midst of ALL the masked-pandemic craziness this world is experiencing…to get the bod you want. F’reals. 😉 No gym membership required. You can see the video demonstrations for ALL 10 moves on my IG! . 🔹SEATED A
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We spent a decent amount of time last week revamping our already-amazing @thetransformapp 📱 by filming even MORE content for MORE at-home workouts😍…while jamming to some pretty great classic tunes. 🎶😎 . Sharing 10 moves today that you can do NOW…in the comfort of your own home…in the midst of ALL the masked-pandemic craziness this world is experiencing…to get the bod you want. F’reals. 😉 No gym membership required. You can see the video demonstrations for ALL 10 moves on my IG! . 🔹SEATED A
23.2K viewsSep 15, 2020
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Water check! This one will be a familiar sentiment to our TRANSFORM App users. ;) No, seriously, how much water have you had today? Likely not enough considering that approximately 3 out of 4 people are chronically dehydrated. The first step is grabbing that water bottle to make sure you're drinking enough. Rule of thumb: Aim to drink half your body weight in ounces of water each day. If you are a 180 pound person, this means your goal would be at least 90 ounces each day. But I get it, water ca
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Water check! This one will be a familiar sentiment to our TRANSFORM App users. ;) No, seriously, how much water have you had today? Likely not enough considering that approximately 3 out of 4 people are chronically dehydrated. The first step is grabbing that water bottle to make sure you're drinking enough. Rule of thumb: Aim to drink half your body weight in ounces of water each day. If you are a 180 pound person, this means your goal would be at least 90 ounces each day. But I get it, water ca
12.6K viewsJan 26, 2019
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Currently jet-lagged and in heavy debate tonight over this very important thing. 👉🏼 WHO IS DOING THIS RIGHT? Down by the banks where I came from, we did it MY way… 1, 2, 3… clap, clap up, CLAP AGAIN…THEN and only then clap under!! 🤷🏼‍♀️ “That’s just wrong,” he says. 😂 | Heidi Powell
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Currently jet-lagged and in heavy debate tonight over this very important thing. 👉🏼 WHO IS DOING THIS RIGHT? Down by the banks where I came from, we did it MY way… 1, 2, 3… clap, clap up, CLAP AGAIN…THEN and only then clap under!! 🤷🏼‍♀️ “That’s just wrong,” he says. 😂 | Heidi Powell
35.3K views7 months ago
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Have 5 minutes between Netflix shows? Try this 'couch potato' booty workout that can be done with ZERO equipment! Perfect for those days where a full workout seems impossible. Keep transforming! 💜 Heidi | Heidi Powell
115.5K viewsNov 25, 2020
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We use our hands as feet at 5am. Feels SO good to be back to early am gymnastics...my kinda Monday morning! #gymnastics #handstandwalk #bestwaytowakeup | Heidi Powell
120.5K viewsMar 23, 2015
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Chef Heidi here👩🏼‍🍳...delivering the most requested recipe of ALL TIME from my stories...FOR 👏🏼 GOOD 👏🏼 REASON 👏🏼!! . First, because it’s the most amazing thing you’ll ever put in your mouth (next to coffee, MDB’s, my new gluten-free brownies I just talked about, and whatever the next best thing is.🤪) . Secondly, because this insane meal will have your kids and spouse thinking you slaves over the oven for hours...when really you only took 90 seconds to plop it all in the crockpot.🤗 .
19K viewsDec 9, 2020
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Only have 25 minutes in gym? Or not sure where to start when you’re there?? 1️⃣ Choose between Upper Body Lower Body 2️⃣ Pick 5 pieces (ANY pieces) of selectorized equipment (that guide your body thru proper form… mostly) for that region of your body. TIP: try to feel the area of your legs each exercise is stimulating (ie quads for leg extension), then choose a piece of equipment NEXT the works the opposing side (ie. Hamstring curls) 3️⃣ Do 3 sets of 10–15 of EACH It’s that simple. You can’t mes
8.9K views6 months ago
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👉🏼 How to *thrive* in MENOPAUSE PERIMENOPAUSE? ✨ For starters… listen when @drradhikasharma says that HRT (hormone replacement therapy) within five years of going through menopause can benefit: ✨ Our bones. 🦴 ✨ Our brains. 🧠 ✨ Our hearts. ❤️ ✨ Our long-term quality of life. 💪🏼 Recent studies EVEN suggest HRT can reduce our risk of dementia!!🤯 This is the kind of info we should’ve learned in health class, but here we are… Googling things at 2AM and wondering why no one prepared us for any
1.3K views8 months ago
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25 minutes. That’s all it took. 🩷 Not an hour. Not a full morning. Just 25 minutes to move, sweat a little, and feel so much better than when I started.🔥 If you’re short on time, low on energy, or just trying to pull yourself out of a funk today, this one’s for you.🫶🏻 Here’s what I did:👇🏻 4 Super Sets: 💪🏼 15 Sumo Stance Smith Squats 💪🏼 15 Cable Rope Pull Throughs ✨ 60 sec rest between sets 4 Tri Sets: 💪🏼 15 Single Leg Angled Press (each side) 💪🏼 15 Machine Hip Abductors 💪🏼 15 Sea
19.7K views6 months ago
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Further proof that you don’t always need a gym to get a killer shoulder pump!💪🏼 15-20 minutes, some dumbbells, and MAYBE some clear 🌊 ☀️rays... are your only requirements for this workout! (Pro tip: Use water jugs if you don’t have dumbbells!). Your upper body will be on 🔥🔥, so might just need to follow it up with a dip in the water. 😉 . Get ready to burn! . 💥5 sets of 15 shoulder press 💥5 sets of 15 tricep dips 💥5 sets of 15 bent over rear delt fly with dumbbell wide row 💥3 x 10 dumbb
16K viewsSep 28, 2019
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Just in time for beach season, I teamed up with Women's Health magazine for some awesome ways to spring clean your fitness routine! Check it out, and try it out! http://bit.ly/2qCwnLh | Heidi Powell
39.9K viewsJun 1, 2017
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Omg… a hidden gem of a 🍑 b o o t y 🍑 and total lower body workout that’s been sitting in my drafts! 🤩 Some single leg action for balancing, and eccentric training for muscle growth and strength. 🤓Simple to follow and only takes 30 minutes.⏰ Perform 2 rounds of EACH of the following moves in order, resting 3 minutes ONLY between rounds:1️⃣ Single Leg Glute Bridges w/ Abduction - 20 each leg2️⃣ Single Leg RDL - 20 each leg3️⃣ Single Leg Step Ups - 20 each leg4️⃣ Reverse Hack RDL - 205️⃣ Machin
111.1K viewsOct 18, 2022
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Last night's leg workout for all of those that have been asking! While my lower body workout varies each session, this is a decent snapshot at the volume I usually do. Note: I did speed up the video a tad to fit it into 15 seconds, so be sure all movements are slower and more controlled than they appear here. Warm up: Walking lunges, 4 driveway lengths 3 sets of: Hack squat (15), superset w/ Weighted curtsy back lunges (12-15 each leg) 3 sets of: Weighted back squat (15), superset w/ Straight le
120.8K viewsJul 20, 2015
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⏱️ LOWER BODY 10-MINUTE TIMEOUT! Ready to fire up those legs in just 10 minutes?🔥 Let’s crush it with: 4 Rounds: 1️⃣ 10 Pulsing Goblet Squats 2️⃣ 10 Sliding Hamstring Curls 3️⃣ 10 Each Way Lateral Banded Walk Kick 4️⃣ 10 Each Way Dumbbell Forward Lunge It’s a quick but intense 10-minute session! AND if you want more awesome workouts like this, be sure to check out my Show Up App. 📱 https://www.showupfit.app/ We’ve got tons of routines waiting for you including more 10-minute timeouts like this
23.4K viewsDec 14, 2023
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Okay real talk… If I hear ONE more woman say she dropped hundreds on a program that didn’t work... 😤 This is exactly why I created my FREE 5-Day Better Body Bootcamp!! 🎉💪🏼 Give me just 5 minutes a day and I’ll show you how to feel STRONG, clear, confident, and finally IN CONTROL of your body again without spending hours at the gym or overhauling your entire life. 🙌🏼 We start Monday and YES it’s 100% FREE!! Daily workouts ✅ Simple nutrition tips ✅ One tiny mindset shift that changes everyth
1.9K views9 months ago
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Post-workout plunge in THE most impressive water hole of the island. Definitely a leap of faith!! #bahamas #toetouch #makesmewanttobaskettoss #nevertooold | Heidi Powell
164.8K viewsDec 14, 2014
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💨 MORE Oxygen = MORE Healing 🙌🏼 Let’s talk ✨ Hyperbaric Oxygen Therapy ✨ ➡️ What is Hyperbaric Oxygen Therapy? Simply put, HBOT works by delivering extra oxygen to your body through a pressurized environment, increasing the levels of oxygen in your blood, tissues, organs. More oxygen to the tissue organs REALLY DOES = ❤️‍🩹 more healing ❤️‍🩹 It’s like giving your body a little “tune-up,” helping to repair injuries, reduce inflammation, improve mental clarity, promote overall wellness. 🧠💪🏼
3.8K viewsApr 16, 2025
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The water won’t give you what you WANT. It will give you what you NEED… AS LONG AS you ✨s u r r e n d e r✨ to it. As is with most things in life… the less we try to control, the more power we actually have.🫶🏼 Gosh, I love how @jeramemudick breaks this down. 🙌🏼 Full episode is up on Heidi’s Lane podcast now.🤍 (link in bio) #coldplunge #coldwatertherapy #healing #emotionalhealing #nervoussystemreset #heidislanepodcast | Heidi Powell
13.3K viewsApr 9, 2025
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There’s a lot of science behind Ketamine it’s physiological healing powers… ✨ It’s a neurological systemic anti-inflammatory 🤍 ✨ It promotes neuroplasticity 🧠 ✨ It’s clinically backed for treating PTSD, depression, anxiety, and more… But what NO science journal can fully explain… is what it actually feels like to heal *inside* of a ketamine journey. Because this medicine doesn’t just treat the body. It gives your soul what it didn’t know it was still aching for. This medicine has shown me my g
6K views11 months ago
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🎥 A behind-the-scenes look at our Coaches Workshop for Transformation Specialists! Info at -> HeidiPowell.net/seminar - with 3 cities left on our tour (Irvine, Orlando, Phoenix), and VERY limited spaced, now is the time to signup! Come spend the weekend with us learning the ins and outs of how we transform lives, and let us coach you on how you can do the same. Oh yes...there will be a little sweating too 😉💪🏽 Spaces are limited so snag yours now! | Heidi Powell
47.5K viewsFeb 9, 2017
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This is DEFINITELY NOT an ad! 🥴 I could not save this conversation but it is recorded for training purposes! 🙃 hahah In his defense, he did say Transform is the best protein he's ever had... I actually love how honest he is. 🩷 No fake reviews, he's just a man with some (weird) preferences. 😜 SUCH AS... vanilla whey protein with just WATER?! I'm not judging... ✋🏻👀🤚🏻 May this serve as a cautionary tale for all future podcast guests... if you roast the host's supplement company, you will be
4.4K views6 months ago
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BABY GOT BACK!🍑👀 TEMPO TRAINING EDITION 💪🏼 It’s been a while since I’ve dropped a workout here for y’all… and I’m back! With a FULL BOOTYLICIOUS BURNER that’ll help you tighten those buns hammies, and have you strutting out of the gym like the fierce queen you are. 👸🏼✨ In this workout —straight from my #ShowUpFitApp 📱(link in bio)— we’re focusing on a thing called TEMPO. WHAT IS TEMPO TRAINING?! ⏰ Simply put, TEMPO is the rate or speed of motion or activity. TEMPO TRAINING is when we focu
12.7K views8 months ago
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Ejercicio Simple para el Suelo Pélvico
1.1K viewsJan 8, 2025
TikTokheydrheidi
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Breaking my typical routine tonight and doing 100% UNILATERAL work ('one sided') for my lower body to help even out my muscle imbalances. Most exercises we do in the gym are BILATERAL ('two sided'), and are great for overall strength training. However, most of us tend to have a dominant and a weak side. When we do ONLY bilateral movements - like a squat - we tend to engage one side (dominant) more than the other (weak). Over time this muscle dependency will make the strong side STRONGER, and the
142K viewsDec 23, 2016
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A house is nothing but a pile of bricks, a few windows, and a roof overhead. A H O M E is where my loves are.❤️ . Running this thought on a loop through my head, especially as we purge MOST of our belongings and downsize into a home 1/3 the size.🙃 . I am constantly reminding myself that while our SPACE might be small, our LOVE will remain big...and will surely burst the seams of this new happy home.❤️ . Also reminding myself that my kids don’t need THINGS to be whole and complete...they just ne
95K viewsAug 14, 2020
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The one simple diet and exercise plan for strong, toned legs
Mar 15, 2019
NBC News
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