Try These 6 Easy and Effective At-Home Ab Moves

Core strength isn’t rocket science. No need to overthink this. Below are six exercises. You’ve seen them before. You’ve done them before. You’ve wished they worked before. The difference? You’ll be doing them in a sequence that is most conducive to targeting your core muscles.

The added bonus? You’ll only be doing one set of each – until you can’t do them anymore. That’s right. You chose your intensity and your body will decide how far you can go. This allows you to progressively get better based on your own fitness level.

You don’t need some guy telling you to reach 12 reps if you can’t get past eight on your first effort. You do your best each time and this plan will get you to your best core strength ever.

We’re Just Going to Say It: Nike’s Making Our Favorite Sneakers in 2020

There’s just something about seeing that iconic check mark that makes a sneaker feel legit. It’s like an automatic seal of approval; when you wear Nike, you know it’s going to perform, and it’s going to look good. This year, we’re looking for the best sneakers out there, and spoiler alert: we’re into these 14 Nike pairs.

From classic running staples to trendy picks and timeless silhouettes, if you love Nike, these are the 14 shoes worth splurging on. Finding a great running shoe has the power to change your workout, and if you need your shoes to both feel good and look good, you can’t go wrong with Nike. Now all that’s left to do is book your next workout.

Yep, the Rules For Substitutions in Soccer Are Just as Complicated as They Seem

The 2020 Summer Olympics in Tokyo are quickly approaching, and all eyes will be on the world’s most popular sport: soccer. The US Women’s National Team – fresh off a World Cup win in 2019 – will compete for a fifth Olympic gold, and while the roster has yet to be set, we’re likely to see a mix of Olympic veterans and fresh faces taking turns on the field. But how exactly do those substitutions work? Unlike many team sports, soccer has very specific rules governing the process.

LYON, FRANCE - JULY 07: Megan Rapinoe of United States (L) leaves the field for substitution with Christen Press of United States (R) during the 2019 FIFA Women's World Cup France Final match between The United State of America and The Netherlands at Stade de Lyon on July 7, 2019 in Lyon, France. (Photo by Marcio Machado/Getty Images)

At the Olympics, each team is allowed only three substitutions during a match. This means that most players who start the game will play the entire 90 minutes, with just 15 minutes to rest between halves. (Intense, huh?) In order for another player to enter the field, the referee must be made aware of the change, which can only be completed when there’s a stoppage in play. Further, once a player exits the game, they’re not allowed to reenter. A more recent rule allows for one additional substitute if the game is tied and goes into extra time.

Timing is everything when it comes to substitutions. According to ESPN, most coaches try not to waste their substitutes in the first half. In fact, it’s not uncommon to see coaches wait until the 60th minute to use their first sub, and even later to use the remainder, if they use them at all. Usually, substitutions are made because of an injury or to put fresh legs on the field in place of a player who’s lagging. In the end, it’s about strategy – and teams want their healthiest, most effective players on the field for as long as possible.

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