Michele Dolan
Certified Fitness Trainer
wikiHow's Editorial ProcesswikiHow partners with over 1000+ experts from a wide range of fields to ensure our content is accurate and based on well-established research and testimony. Content Managers conduct interviews and work closely with each expert to review information, answer reader questions, and add credible advice. Learn more about our editorial process and why millions of readers trust wikiHow.
Co-authored Articles (40)
Kegel Exercises for Men: A Step-by-Step Guide
Strengthen and support your pelvic floor with these simple exercises If you do Kegel exercises on a regular basis, then you can substantially strengthen your pelvic floor muscles. By having strong pelvic floor muscles, y...
How to
Get Taller by Stretching
If you've ever wished you were taller, there are a few things you can do to increase your height. Although genetics largely determines how tall you'll become, you can make dietary changes that help you grow to your full ...
How to
Lose 5 Pounds in a Day
If you want to lose a small amount of weight quickly, you should do so effectively and safely, no matter your reason for wanting to shed pounds. However, you can safely shed weight from retained water and waste, and lose...
The Easiest Ways to Cancel a Crunch Gym Membership
Use our tips to cancel your membership and get out of your gym contract Whether you’re moving away, found a new gym, or just don’t feel like paying for a membership anymore, there may come a time when you want to can...
How to
Air up an Exercise Ball
Exercise or stability balls can be used in a variety of ways to improve your posture or to aid in physical therapy or training like yoga and Pilates. When using an exercise ball, it's important that it is properly inflat...
How to
Do a Reverse Lunge
Reverse (or backward) lunges are a great way to work your glutes, hamstrings, quads, and calves, giving you a strong lower body. Additionally, reverse lunges are a great option for beginners because the backward motion i...
How to
Use Body Fat Calipers
Body fat percentage is an important measure of health, considered more useful and accurate than weight or body mass index (BMI) alone. Body fat is stored in the connective tissue known as adipose tissue. You gain body fa...
How to Do a Proper Pull-Up
Learn correct pull-up technique, and build up to your first rep Pull-ups are a great way to build upper body strength, working your arms, shoulders, back, chest, and hands, and anyone can do them with a little training a...
How to Know if Your Scale is Accurate: Digital, Analog, & Kitchen
Easy ways to test your bathroom or kitchen scale's accuracy Scales are a useful tool for tracking weight loss or gain, but those numbers can be thrown off if the scale isn’t accurate. In this article, we’ll teach you...
How to Do Seated Cable Row Exercises: Tips & Techniques
A step-by-step guide for a safe cable row workoutA seated cable row is an effective upper body exercise that targets your upper back and shoulders. Since it’s a "compound" exercise that focuses on multiple muscle group...
How to
Flex Lats
Flexing your lats is an important part of posing during a bodybuilding competition. Doing it correctly allows you to demonstrate the development of your muscles and show off your proportions and the symmetry of your figu...
How to
Measure Body Fat Using the US Navy Method
Your body fat percentage refers to the amount of fat present in your body as a percentage. It includes both essential fat and storage fat. Essential body fat is found in your nerves, bone marrow and organs and cannot b...
How to Do Hindu Pushups for a Full-Body Workout
A complete guide to the dand exercise The Hindu pushup, also known as dand, is a complex move made up of multiple parts. Adapted from yoga moves and popular with Indian wrestlers and martial artists, this intense pushup ...
How to
Tape a Knee
Coping with an injured or painful knee is hard, but taping it can provide some relief. Not only that, but taping your knee also adds support for your knee. To tape your knee, you'll need to first place crossing strips on...
How to
Activate Thermacare Heat Wraps
Thermacare heat wraps can provide temporary relief from sore muscles, strained joints and menstrual cramps. Before using a Thermacare wrap, you should be familiar with its uses, and make sure you are prepared to use it e...
How to
Zumba
Zumba is a new type of workout dance with international flair. It's sweeping the entire world and is on its way to practically becoming a lifestyle. Do you want to join the Zumba movement? To start turning your booty sha...
How to
Be Graceful
Being graceful is about more than just not tripping over yourself. It’s not only a way of carrying your body, but of maintaining control over your actions as well as your thoughts. People who are graceful are naturally...
How to
Do a Muscle Up
The muscle-up is an advanced CrossFit and gymnastic move. When performed correctly, the muscle-up works your entire upper body. Muscle-ups are a great way to build muscle and advance your training. You can perform a mus...
How to
Use an Ab Rocker
An ab rocker is a type of abdominal workout machine that provides support for your head and neck and makes crunches easier. You can perform a variety of exercises on these simple machines, from basic forward crunches to ...
How to
Raise Your Heartbeat
Studies have shown that just as little as 30 minutes a day of activities that raise your heart rate can have profoundly positive health effects. Also, as you age, a lower heart rate can make you feel cold more easily. In...
