This IKEA Bag Hack Will Give You a Full-Body Workout

May 16, 2017

If there is something we can all agree on, it’s that a good IKEA hack can change your life. Now, people are going gaga over one of their most timeless traditions, their $0.99 blue bag, using it for upcycled DIY projects, turning it into dog collars, face masks, and even clothes! But now, the fitness world is getting in on the trend (and not just by turning it into a chic DIY gym bag).

Grab your bag and a bottle of water, because the 12 moves below, programmed by Reebok trainer Andrew Connor, turn that one little accessory into the key element of a seriously sweaty full-body workout.

1. Plastic Bag Push Press: With bags in hand, rest the weight on your shoulders with both palms facing inward toward your head. Press straight up until both arms are fully extended with bags in hand. Lower back down toward your shoulder, slightly bending your knees as your hands reach your shoulder again to catch the weight. Use the momentum to drive back up into a fully extended arm position, then repeat.

2. Plastic Bag Rows: Swing the bag over the bar so both handles hang from either side. Then with arms stretched out in front of you, grab both handles and pull yourself up until your hands reach your chest. Bring yourself back down and repeat the process.

3. Ladder Hopscotch: Lay out the bags spaced out in a ladder design on the ground. Start at the top of the ladder and jump over each bag, switching off from left to right. This will work your calf and thigh muscles, as you make our way through the entire course. Once you get to the end, repeat five more times.

4. Turkish Get-Up: Begin on your back with one leg bent and the other outstretched. Hold the weighted bag above your head and push with your forearm to begin standing up, keeping your wrist and elbow straight. Engage your core and progress to one knee, then stand.

5. Handstand Plastic Pushup: Lay the bag on the ground as your headrest against a wall. Place your hands on the ground and kick up to a full handstand. Then push up so arms are fully extended and bring them back down. Continue until you’re set to come down.

6. Lunges: Pick up the weighted bags and lift them up, over, and behind your shoulders in a back rack position. Keeping your upper body straight and your core engaged, step forward with one leg until both knees are bent at a 90-degree angle. Make sure that your front knee is directly above your ankle while your back knee does not touch the floor. Keeping the weight in your heels, push forward and swing the back leg into the lunge position to switch to the other leg.

7. Deadlift: Plant your feet hip-width apart. Bend your knees and grab the weighted bags while straightening your back and lifting your chest. Keep the bags over your mid-foot. Hold the bags and stand up with the weight, keeping the bags lightly in contact with your legs through the entire pull. Keep your chest lifted and your back straight throughout. Keeping the bags in contact with your body, bring them back to the floor.

8. Plastic Bag Back Squat: Pick up the bags and lift them up, over, and behind your shoulders into a back rack position. Keep your weight on your heels, feet hip-width apart, and toes facing slightly outward. Make sure your torso is held upright and shoulders are pulled back. Bend your knees and push your butt and hips out and down behind you, keeping your weight on your heels and assuring that your knees are over your toes, but not beyond them. Come down until your thighs are below parallel, or as close as you can get to parallel. Then, return to the standing motion and repeat.

9. Plastic Bag Twists: Begin in the sit-up position, knees up with core engaged. With your feet off the ground, move your arms and torso from side to side alternating sides.

10. Plastic Bag Swing: Plant your feet shoulder-width apart, with both hands grasping the Frakta bag straps between your legs, your torso near parallel to the ground. Slightly bend your knees and engage your ab and back muscles. Swing the weighted bag until it reaches eye level. Let the bag swing back between your legs, then drive your hips forward to swing it back up to eye level.

11. Plastic Bag to Bar: Use the bag as a holder for a medicine ball. Then pull yourself up to the bar while the medicine ball is in between your ankles. Begin pulling your legs up with your arms so the medicine ball reaches eye level and continue on for 10 more reps.

12. Shopping Bag Hops: Place the bag on the ground with a medicine ball or items to weigh it down. Begin in a pushup position on one side of the bag. Then push up from the ground so you’re almost fully straight and hop over the bag to the other side. Repeat the process on either side for 10 times each.

If you rock this workout, we want to see! Tag us in your pics @BritandCo!

(GIFs and featured photo via Reebok)

IKEA Fall Decor Is Here & Perfect For Starting Spooky Season Early

Sweater season is nearly here and we're (almost) ready for it, especially the decorating and hosting part (festive fall cocktails by the fire, anyone?). IKEA just dropped its new fall and Halloween collections filled with entertaining essentials and fun ghost-and-goblin decor, which means now's the time to get your fall decor haul with a Scandi twist. IKEA's also releasing its MITTZON office collection, which we previewed last spring. Check out more home decor news coming from IKEA this month before you make the trek this season.

Shop New IKEA Fall Decor Here!

IKEA

HÖSTAGILLE

The HÖSTAGILLE collection, available August 1, features home textiles in warm autumnal colors, affordable seasonal home decor like scented candles, and elevated kitchen essentials perfect for your next fall gathering. This pie plate is just $13. Score two of the orange dish towels for $4!

IKEA

This pumpkin bowl in brown glass is perfect for holding small things like your favorite Halloween candy.

IKEA

A $5 cushion cover and a cotton throw turns your summer home into a warm and cozy fall retreat instantly.

IKEA

IKEA tealights get a Halloween makeover for a spooky table setting.

IKEA

What's a scary Halloween without a dramatic candlebra?

IKEA

Serve up your best recipes in style in a large baking dish, ideal for gratins and roasts.

IKEA

My daughter is obsessed with bats and will love this bat cushion cover!

IKEA

KUSTFRYR Collection

Celebrate the spookiest time of the year with a Scandi vibe. Find festive lighting and decor, affordable trick-or-treat bags, and modern serving pieces in the new KUSTFRYR collection.

IKEA

Get in the Halloween mood with these B&W festive pillows.

IKEA

Light up your home during shorter days with LED string lights and forest-scene tealight holder.

IKEA

MITTZON Collection

MITTZON, an 85-piece office collection, is perfect for the small business or WFHer. It's designed to keep the office quiet with products that absorb and block sound, keep distractions at bay, and offer much-needed privacy. Find foldable desks, adjustable standing desks, acoustic screens, and more.

IKEA

HATTÅSEN Bedside Table

Find colorful pieces too for the home this fall, like this decorative side table in playful pink. It's compact, lightweight and you can move around the house for different uses.

IKEA

IKEA PS 1995 clock

Also, check out the IKEA PS 1995 clock, which can hang on the wall or sit on a shelf. Open the front and store small trinket. Kids will love it!

IKEA

IKEA PS 2014 Pendant lamp

The IKEA PS 2014 pendant lamp won the international design competition's Red Dot Award. You can change its shape and intensity of light by simply pulling its strings.

BADRING Smart Sensors Collection

Finally, the BADRING smart sensors collection is available now so you can have a smart home on a budget. This include the Badring Water Leak Sensor, which will let you know if you have, well, a water leak before it's too late.

Subscribe to our newsletter more home decor inspo!

Lead image via IKEA

Not Close With Your Family? Here's How To Have a Joyous And Connected Holiday Season

Last year, some of us celebrated the holidays apart from our families for the first time. COVID has brought with it many changes, some of them arguably positive (like increased flexibility to work from home), some difficult (such as the realization of vastly different political and social views between family and friends), and some horrible (obviously, the health implications of a global pandemic). However, for some of us, celebrating the holidays without family members isn't exclusively due to COVID. In addition to so many of us living in different areas than our families of origin, some of us simply don't have close bonds with the people we grew up around. Sometimes, this can cause loneliness.

If you're not close with your family members, the holidays can be a difficult time. This is doubly true if you don't have a close circle of friends to call upon. But make no mistake, if this sounds like your situation, you're not alone — there are thousands of other people going through the same struggles you are. We sat down with Irad Eichler, founder of Circles, a website that connects people who are sharing similar struggles, like heartbreak, grief, or loneliness. Here are some of Eichler's tips for coping — and even thriving! — during the holiday season when you're not planning on spending it with your family, for one reason or another.

Don't Fall For "Perfect Families" On Social Media

Laura Chouette

The first VERY important step to having a joyous holiday season when you're going it alone is to stop believing the narrative that others' family situations are perfect, Eichler says.

"Remember people only post a moment in time, and only the moments when they look their happiest and best."

In addition to the fact that everything you see on social media is curated for the 'gram, it's also important to remember that by focusing on what others have and you lack, you risk failing to see the great things at play in your own life.

"These holiday periods can become a time of focusing on who and what we don't have, rather than who or what we do, and can cause a negative spiral into depressing and dreadful feelings of inadequacy," says Eichler.

Gratitude is the reason for the season, after all. So instead of only seeing the negative, try some gratitude journal prompts to help you focus on what's actually really wonderful about your life right now.

Make An Effort To Deepen New Connections

Joel Muniz

While it may seem like everyone has friends and family to spend time with during the holiday season, that doesn't mean no one is available for deepening a blossoming relationship or new friendship.

"Make a list of people you can or would like to connect with, and try to reach out to at least one of them," advises Eichler.

Reaching out doesn't have to mean a big plan or an hour-long conversation. Even a quick text letting a friendly coworker know you're thinking about them can go a long way toward deepening the relationship and moving it in the direction of closer friendship.

Don't have an acquaintance in mind? Then it's time to make new acquaintances. What's more in line with the Christmas spirit than attending a Meetup or event full of people eager to make new friends?

"Join groups with similar interests to yours, such as hiking, baking, or games. Push your boundaries and be brave - you might find new people who have much in common with you."

Give Back

Priscilla Du Preez

The holiday season is a great time to focus on giving back to your community, and coincidentally, acts of generosity and kindness are known to reduce loneliness and help people feel happier. One study found that knowing a few of your neighbors and doing small acts of kindness for them — such as cheering them up, listening to them, mowing their lawn, providing advice about local business recommendations and job opportunities, and chatting over the fence — was statistically correlated with feeling less lonely and having a lower risk of depression.

Helping out elderly neighbors can be a particularly gratifying way to give back.

"Notice older lonely people in your neighborhood or community who might have no family at all, and offer to help them," says Eichler. "These can become mutually meaningful connections, and help you 'adopt' a grandparent."

Connect With Others Online

Thought Catalog

Finally, use the Internet for its highest and best purpose: to connect people. Whether you're using Meetup to find in-person events, digital forums for having conversations about special interests, or programs like Circle for getting support from others in your situation, the opportunities to create new connections are practically endless.

"There are many interest groups that can be found digitally, where or any person can connect with others in the same life stage, going through the same challenges, or who would like to explore the same interests," Eichler states. "Meaningful connections can be formed easily in these circumstances. The Internet enables us to find and connect to people all over the world who fit this, and to whom we can become more easily attached, as we are able to find people with the exact interests that energize us."

If you're struggling with loneliness, you're not alone. Connect with our digital community of makers and creatives here at Brit+Co by following us on IG and signing up for our newsletter!

This post has been updated.

relationship advice wellness friendship relationships holidays

Why We Lose Flexibility As We Age — And How to Get It Back

Even if you weren’t exactly in line for the Olympic gymnastics team as a kid (another reason Simone Biles is so impressive, honestly), chances are, you look back on those days as ones of your peak flexibility. Like running, remembering things, and making new friends, bending gradually gets harder as you age. Fortunately, there are some things you can do to keep your flex! Here’s why you lose your bendiness — and how to get it back.

Why Your Flexibility Stalls

Brit + Co

As though going through puberty weren’t enough of a struggle, it’s also the time when you start to lose your natural flexibility. “No one is more flexible in their life than they are as a child,” says Dr. Leython Williams, a doctor of physical therapy at Athletico Physical Therapy. “However, during puberty, children often become temporarily less flexible. Some children have slow growth spurts, while others grow very quickly. This temporary decrease in muscle length/flexibility is a result of their bones growing faster than their muscles and tendons can stretch.”

Note that Dr. Williams refers to this particular loss of flexibility as temporary — meaning we can’t blame puberty for the fact our toes seem to be getting farther away every time we try to touch them.

Brit + Co

“There is no specific age when we wake up and our flexibility has ‘officially declined.’ However, it is a fact that as we age our flexibility decreases, which leads to decreased functional ability and mobility,” he explains. “As our bodies get older, we lose a small amount of flexibility as a result of the normal aging processes. There is loss of water in our tissues and intervertebral discs, increased stiffness in our joints, and a loss of elasticity in muscles and tendons. In our 20s and 30s, it is important that we develop a consistent static and dynamic stretching regimen to establish and maintain flexibility and range of motion more easily into our older years.”

That’s right: What you do now matters later. And this isn’t just about keeping up in yoga, Dr. Williams cautions. “It becomes imperative that we stretch regularly to decrease our likelihood of various injuries.” Jill Belland, co-founder of Barre Belle, agrees. “It’s easy to feel invincible if you’re young and injury free! Flexibility will reduce your risk of injury: What doesn’t bend will break. Increased range of motion, balance, and mobility are all linked to flexibility and contribute to overall strength and fitness.”

How to Get It Back

Brit + Co

When you’re a kid, flexibility comes naturally; when you’re an adult, you have to take responsibility for improving and maintaining it. “Peak flexibility age for adults can differ person to person and depends largely on their physical activity habits,” says Dr. Rachelle Reed, PhD, Pure Barre’s manager of training development and barre kinesiologist. “Notably, flexibility can be improved at any age when flexibility training is incorporated into a regular exercise routine. It’s important for adults to be strategic about including flexibility training into their workouts, because maintaining flexibility and physical function as we move into middle and older adulthood is associated with better quality of life and independent living.”

There’s no one flexibility standard everyone has to meet, Belland reassures: “There is no golden rule for what perfect flexibility is person to person, but there are simple markers such as touching your toes from a forward fold for hamstrings/lower back, or reaching for your hands behind your back, with one hand behind the head and the other behind the waist, for shoulder mobility. You don’t need to be a contortionist; moving around with fluidity in your everyday life and having good range of motion in your favorite activities without feeling pain or tension is a better way to gauge your own personal goals.”

Brit + Co

But where do you start if you want to improve your flexibility? Dr. Reed explains, “There are two main types of flexibility training that you should aim to incorporate into your routine: Dynamic stretching, where a stretch is performed by moving through a challenging but attainable range of motion several times in a row, and static stretching, where a stretch is held in a challenging but attainable position for a longer period of time (at least 10-30 seconds).”

How do you know how far to go? “Our muscles have a natural stretch reflex that prevents us from going too far into a stretch, which can also cause injury,” Belland tells us. “Aim to gently stretch through this reflex. The key to increasing flexibility is about time under tension: It takes around 20 seconds to ease through the stretch reflex. Reintroduce the stretch and hold it for 10 seconds longer, working up to one minute. The second time you introduce a stretch, the stretch reflex will diminish, allowing your body to get deeper into your stretch and also building better muscle memory.”

Brit + Co

If you’re still worried about injuring yourself — especially if you’ve been injured in the past — Dr. Williams recommends seeing a physical therapist for guided stretches. Belland reminds us that you don’t have to go to the gym or spend hours on stretching. “Stretch a little bit every day when you can fit it in after a workout or in front of the TV. If you just don’t think you’ll stretch on your own, getting to a yoga or a barre class is helpful if you need the accountability of a dedicated time and space.”

Speaking of the gym, just as your phys ed teacher told you, stretching is especially important before and after a workout. “Far too often active individuals begin their workouts without a dynamic stretch,” Dr. Williams says. “Dynamic stretching increases one’s range of movement and blood flow to soft tissues prior to physical exertion and/or sport performance. This type of stretching is vital in improving performance and reducing the risk for injury.”

But you don’t have to be an athlete to benefit — in fact, stretching is an important antidote to all that sitting those of us with desk-based jobs tend to do. “Sitting at your desk all day can lead to decreased flexibility in hip flexors and hamstrings by keeping them in a shortened position for a prolonged period of time,” Dr. Williams warns. “Consider a standing desk or work station or taking several breaks throughout your work day to stand up and stretch.”

Instead of looking back on your kid-level flexibility as a long-ago dream, mix in a little bit of stretching into your new daily routine — especially if you work at a desk! You might never get your legs behind your head, but your older self will thank you for it. Check out The Best Time to Stretch During Your Workout for more!

Lead image via Brit + Co.

This post has been updated.

healthy living workouts fitness

Zach Bryan & Brianna Chickenfry's Break Up Is COMPLICATED — Here's What To Know

Zach Bryan and Brianna "Chickenfry" LaPaglia's explosive breakup is everywhere right now. From his seemingly one-sided social media posts to all the bombshell revelations she keeps dropping, it's clear this split is NOT amicable. Both parties are dropping tons of lore, info, and everything in between — including new music?! — right now, so it makes sense if you can't keep up. Luckily, I'm here to help break this breakup down for you! Here's everything you need to know about Zach Bryan and Brianna Chickenfry's relationship...or lack thereof.

Neilson Barnard/Getty Images for The Recording Academy

October 22, 2024 – Zach Bryan Announces His Breakup With Brianna Chickenfry

On October 22, 2024, after some recent speculation that Zach Bryan and Brianna Chickenfry split up, Zach took to his Instagram stories. The country star said, "Addressing something: Brianna and me have broken up with [each other] and I respect and love her with every ounce of my heart. She has loved me unconditionally for a very long time and for that I'll always thank her."

He continued, noting, "I have had an incredibly hard year personally and struggled through some pretty severe things. I thought it would be beneficial for both of us to go our different ways. I am not perfect and never will be. Please respect Brianna's privacy and space in this and if you have it in your heart, mine too."

To wrap it all up, he closed by apologizing to his fans. He said, "With everything I am and to anyone I let down, I am sorry. I try my best in everything. I failed people that love me and mostly myself."

www.youtube.com

- YouTube

Brianna hopped on her own Instagram stories shortly there after. She posted, "Hey guys I'm feeling really blindsided right now. Gonna hop off social media for a while and attempt to heal privately, when I'm ready I'll be back and ready to talk. I love you guys so much thank you for all of your kind words. Remember you are so loved and everything's always gonna be okay 🫶"

The Brianna got on Youtube next, posting a raw, emotional video about the situation. Sitting on the floor of her bathroom, she opened up as much as she could in the moment about her breakup. She said, "I just woke up to Zach posting on his Instagram that we broke up and I had no idea that post was going up. He didn't text me, he didn't call me. I just woke up to a bunch of texts, like, 'Are you okay?'"

Brianna, with her teary eyes and red face, explained she's been crying for "five days straight." She said, "I'm at the point where it's like, how can you give someone everything and love them so unconditionally, like through stuff that you shouldn't because you just love them and you want them... like you see the good in them?"

The internet personality said that this is all "so embarrassing" and "really, really heartbreaking." She elaborated that the couple broke up on October 21, but wanted to process on her own and "didn't want it to be public."

Much like her Instagram story, she told her audience that she'll come back when she's ready.

www.youtube.com

- YouTube

November 7, 2024 — Brianna Claims Zach's Emotionally Abusive, Wanted $12Mil NDA

Well, it appears this week, Brianna decided she's ready. On Barstool Sports' BFF's Pod November 7, 2024, Brianna gave an inside look at the breakup unlike any other. Not only did she claim Zach was abusive, but she also alleged that he offered her a $12 million NDA to "not talk about the relationship."

After saying it's been the hardest year of her life, she said. "I'm still scared right now because I'm scared of him. My brain's rewired and I'm scared to make him mad and last week, I didn't want to talk about it 'cause I was scared."

Brianna then described the alleged emotional abuse. She noted that everything was cyclical and that he would build her up only to break her back down again. "There was always another excuse as to why he was treating me so poorly and why I'm crying myself to sleep every night, why he's screaming at me," she said. "And then you wake up, it's the apology, it's the 'I'm going to be better like I need you in my life,' but if you've been through this — I don't expect people to understand emotional abuse if you haven't been through it. I hope you never have to go through it but if you've been there you know what I'm talking about."

Not only does Brianna allege she was offered an NDA, but she said that other women that came before her had to sign their own agreements. She declined the offer because she didn't want to "sign away [her] experiences and what [she] went through to protect someone that hurt [her]." She also wanted to share this experience for other women who've suffered something similar.

And when it comes to the logistics of losing out on the famous lifestyle and alleged $12 million? She said, "It was never about the money — I was with the dude because I loved the dude."

Jason Kempin/Getty Images for Pilgrimage Music & Cultural Festival

November 8, 2024 — Zach Quit Touring Amid Abuse Allegations

On November 8, 2024, Zach posted on Instagram — where he clearly loves to share all his big news — that not only is his new single "High Road" out today, but that he's also ending his tour early. Read his full statement here:

After not being home for a year and a half I drove out to my mothers gravestone in the dead of night a few days back on familiar Oklahoma roads and I came to realize just like in the past, that she never would call me again

Told her I quit touring because I got accepted to get my masters in Paris next year, I told her I was back in Oklahoma, told her about all my best friends in New York and all the nights we howled with the moon, told her about the immeasurable laughter my band and me have shared these last five years, all the calluses on my finger tips, every tear shed, told her about making it on The Rolling Stone and most importantly told her about porch swinging with my beautiful sister.
I wrote the chorus for this song a month or two back and finished it when I realized I was blessed with all these things.

I figured it was about time I released it.

Thank you guys for listening to ‘This Worlds a Giant’ last night and thank you to all the people who love me; who have truly carried the weight with me.

Seems that all these Quiet Dreams have gotten much too heavy but I’m home now and I’ll hold you through the pain.

High Road is out today and I appreciate all of you"

Looking to stay up-to-date on all your fave celebs? Follow us on Facebook for more!

celebrities celebrity news celebrity breakups celebrity couples

83 Budget-Friendly Finds Under $30 That'll Have You Gifting Ready This Season

Discover 83 Amazon products under $30 that are nothing short of pure gold. From stylish fashion finds to the latest beauty trends, these steals offer exceptional value without compromising on quality. We always ask, what's better than the perfect gift? Well, it's the gift that also doesn't break the bank! We're confident you'll find something in here to at least appease a few loved ones this holiday season.

Thanks for reading about our favorite finds from across the internet! FYI: We participate in affiliate programs and may get a share of the revenue from your purchase.