<p><div class="KonaFilter image-container display-table click-to-enlarge"><div><div class="image on-image"><a title_source="NBC via YouTube" title_caption="Before he was famous, Bryan Cranston played Jerry's dentist Dr. Tim Whatley on " Seinfeld.="" class="zoomin" href="https://static-ssl.businessinsider.com/image/5589c0a72acae7b7188b46fd-960/screen shot 2015-06-23 at 4.24.00 pm.png"><span class="sprites click-to-enlarge-icon" title="Click to enlarge"></span><img src="https://static-ssl.businessinsider.com/image/5589c0a72acae7b7188b46fd-1432-716/screen shot 2015-06-23 at 4.24.00 pm.png" border="0" alt="Seinfeld Bryan Cranston" data-mce-source="NBC via YouTube" /></a><p class="source"><span>NBC via YouTube</span></p><p class="caption">Before he was famous, Bryan Cranston played Jerry's dentist Dr. Tim Whatley on "Seinfeld."</p></div><p></p></div></div>"Seinfeld" was about four incredibly self-centered New Yorkers. Yet, it also had a huge ensemble of rotating guest stars, many of who went go on to achieve huge fame on their own. </p><p>Some of those actors include Bryan Cranston ("Breaking Bad"), <a href="https://www.youtube.com/watch?v=XYb0uthJODs">Courtney Cox</a> ("Friends"), and <a href="https://www.youtube.com/watch?v=esJl7MZoVww">Jon Favreau</a> ("Iron Man"). </p><p>A Seinfeld installation, now on display for a limited time in New York to celebrate the <a href="http://www.businessinsider.com/hulu-just-bought-all-the-seinfeld-reruns-2015-4">arrival of "Seinfeld" on Hulu</a>, found a way to capture the epic scope of actors who took part in nine seasons of the series.</p><p>During the wrap party that took place after the show's final episode was taped, the cast and crew were encouraged to sign a giant wall-sized board.</p><p><div class="KonaFilter image-container display-table"><div><div class="image on-image"><img src="https://static-ssl.businessinsider.com/image/5589c13c371d22a40e8b4819-3264-2448/fullsizerender (1).jpg" border="0" alt="Seinfeld Exhibit" data-mce-source="Ian Phillips/Business Insider"><p class="source"><span>Ian Phillips/Business Insider</span></p><p class="caption">Everybody who attended the "Seinfeld" wrap party signed the board.</p></img></div><p></p></div></div><div class="KonaFilter image-container display-table"><div><div class="image on-image"><img src="https://static-ssl.businessinsider.com/image/5589c5ad371d2232008b4a04-2448-3264/fullsizerender.jpg" border="0" alt="Seinfeld Exhibit" data-mce-source="Ian Phillips/Business Insider"><p class="source"><span>Ian Phillips/Business Insider</span></p><p class="caption">Jerry Seinfeld kept this in storage for years and donated it to the exhibition.</p></img></div><p></p></div></div>Look closely and you might recognize a few of the names. </p><p><div class="KonaFilter image-container display-table"><div><div class="image on-image"><img src="https://static-ssl.businessinsider.com/image/5589c2412acae78b0e8b4828-2455-1841/fullsizerender (1) copy.jpg" border="0" alt="Seinfeld Exhibit" data-mce-source="Ian Phillips/Business Insider"><p class="source"><span>Ian Phillips/Business Insider</span></p></img></div><p></p></div></div></p><p>The message "No soup for you!" is probably familiar, but the name might not be. That is Larry Thomas, the actor who played the <a href="https://www.youtube.com/watch?v=7WRxEY8o3kc">Soup Nazi</a>, a role which would define his entire career.</p><p><div class="KonaFilter image-container display-table"><div><div class="image on-image"><img src="https://static-ssl.businessinsider.com/image/5589c8362acae716008b4a7a-2000-1000/gettyimages-478171906.jpg" border="0" alt="Seinfeld Soup Nazi" data-mce-source="Getty Images"><p class="source"><span>Getty Images</span></p><p class="caption">Larry Thomas, who played The Soup Nazi, stopped by the exhibit.</p></img></div><p></p></div></div>Here is another one from Jerry Stiller, the father of Ben Stiller, who played the volatile Frank Costanza, who most notably invented Festivus.</p><p><div class="KonaFilter image-container display-table"><div><div class="image on-image"><img src="https://static-ssl.businessinsider.com/image/5589c328371d2210008b4a1b-2092-1046/fullsizerender copy.jpg" border="0" alt="Seinfeld Exhibit" data-mce-source="Ian Phillips/Business Insider"><p class="source"><span>Ian Phillips/Business Insider</span></p><p class="caption">Comedy legend Jerry Stiller played Frank Costanza, George's dad and the inventor of Festivus.</p></img></div><p></p></div></div>His message reads, "to the greatest since <a href="https://en.wikipedia.org/?title=Marx_Brothers">The Brothers Marx</a> - Love Jerry Stiller." This is a bold, yet fair, comparison, especially coming from a comedy legend like Jerry Stiller.</p><p><div class="KonaFilter image-container display-table"><div><div class="image on-image"><img src="https://static-ssl.businessinsider.com/image/5589c91c2acae78a008b4aaa-1424-712/screen shot 2015-06-23 at 5.00.24 pm.png" border="0" alt="Seinfeld Jerry Stiller Frank Costanza" data-mce-source="NBC via YouTube"><p class="source"><span>NBC via YouTube</span></p><p class="caption">Jerry Stiller as Frank Costanza.</p></img></div><p></p></div></div>One that really pops out is from Bryan Cranston.</p><p>Today, Cranston is an Emmy-winning actor known for his legendary turn as Walter White in "Breaking Bad." But before that, and "Malcolm in the Middle," Cranston popped up from time to time as Jerry's dentist, Dr. Tim Whatley.</p><p>He showed up to the wrap party and left a message referencing the great character he got to play.</p><p>The red ink is a little hard to read, but the message says,</p><p style="padding-left: 30px;">Guys,</p><p style="padding-left: 30px;">Don't forget to floss!<br> All the best, <br>Bryan Cranston <br>(Tim Whatley DDS) <br>THE RE-GIFTER.</br></br></br></br></p><p><div class="KonaFilter image-container display-table"><div><div class="image on-image"><img src="https://static-ssl.businessinsider.com/image/5589c4b82acae7a6098b4900-3264-2448/fullsizerender (3).jpg" border="0" alt="Seinfeld Exhibit" data-mce-source="Ian Phillips/Business Insider"><p class="source"><span>Ian Phillips/Business Insider</span></p><p class="caption">Future "Breaking Bad" star Bryan Cranston got his first big break on "Seinfeld."</p></img></div><p></p></div></div>That last line refers to the episode "The Label Maker," in which Tim Whatley is referred to as a "<a href="https://www.youtube.com/watch?v=6VGbY6sirHM">re-gifter</a>," or a person who gets a gift they don't like, so they give it to somebody else as a gift. It is one of the many phrases that "Seinfeld" invented.</p><p>According to a Hulu representative, Jerry Seinfeld had this in storage for many years, but now you can see it in person, along with many other artifacts from the show.</p><p>The "Hulu Presents: Seinfeld Apartment Fan Experience" can be seen at 451 W 14th Street in Manhattan from June 24 through June 28.</p><p>Every episode of "Seinfeld" will begin streaming on Hulu Wednesday, June 24.</p>    <div class="margin-top">        <h3>NOW WATCH: <a href="http://www.businessinsider.com/seinfeld-diner-documentary-2015-1">Here's What The 'Seinfeld' Diner Is Like In Real Life</a></h3>        <div>            <div>    <script src="http://player.ooyala.com/v3/6e12e8b3387a44daacfb73afba25a76e"></script>    <div class="ooyala-video-player" data-video-autoplay="false" data-video-id="pqdG5ucjruUN0xrgvmTNesllPDMnxVd-" data-player-variable="ooyalapopvideo" id="ooyalaplayer_popvideo" style="width:1280px;height:720px"></div>    <script>    if (typeof RunFunctions === 'undefined') { var RunFunctions = []; }     RunFunctions.push(function()    {         var ooyalapopvideo = OO.Player.create('ooyalaplayer_popvideo', 'pqdG5ucjruUN0xrgvmTNesllPDMnxVd-',{ autoplay: 'false' });     });    </script>    <noscript><div>Please enable Javascript to watch this video</div></noscript></div>        </div>        <script>(function() { function createPlayer() { OO.ready(function() { RunFunctions.forEach(function(ooyalaFunction) { ooyalaFunction(); }); RunFunctions = [];}); } createPlayer(); }()); </script>    </div>

Jerry Seinfeld collected a wall of autographs from 'Seinfeld' guest stars - and Bryan Cranston's is great

<p><div class="image-container float_right"><div class="image"><img src="http://static1.businessinsider.com/image/52274f7a69bedd3d1b91d35d-727-545/modern-family-jesse-tyler-ferguson-sofia-vergara-gloria.png?maxX=480" border="0" alt="modern family jesse tyler ferguson sofia vergara gloria" width="480" /><p class="source"><a href="http://abc.go.com/shows/modern-family/photos/episode-424-goodnight-gracie/media/modern-family-episode-424-goodnight-gracie-04">ABC</a></p><p class="caption">America's favorite <keyword id="6357922" type="ORGANIZATION" weightage="60" keywordseo="Television">television</keyword> trophy wife, <keyword id="16577" type="UNKNOWN" weightage="60" keywordseo="Sofia-Vergara">Sofia Vergara</keyword> pocketed $30 million in the past year.</p></div></div></p>
<p class="p1">The Alpha Female of the <a href="http://abc.go.com/shows/modern-family"><span class="s1">"Modern Family"</span></a> clan, Sophia Vergara took the top spot on <a href="http://www.forbes.com/pictures/lml45egjee/the-queens-of-prime-time/"><span class="s1">Forbes' list of Highest-Paid TV Actresses of 2013</span></a>, for the <a href="http://www.forbes.com/sites/meghancasserly/2013/09/04/sofia-vergara-is-the-top-earning-actress-on-television-by-a-longshot/"><span class="s1">second year</span></a> in a row.</p>
<p class="p1">Vergara's <keyword id="6357061" type="UNKNOWN" weightage="60" keywordseo="earnings">earnings</keyword> reached <a href="http://www.forbes.com/sites/meghancasserly/2013/09/04/sofia-vergara-is-the-top-earning-actress-on-television-by-a-longshot/" target="_blank">$30 million</a>, thanks to a 16-time Emmy-winning <keyword id="6369596" type="CITY" weightage="60" keywordseo="abc">ABC</keyword> sitcom and a bilingual portfolio of endorsement deals.</p>
<p class="p1">The 41-year-old Colombian beauty has a <a href="http://www.kmart.com/sofia/dap-120000000135666" target="_blank">clothing line at Kmart</a> and is a <a href="http://www.forbes.com/sites/meghancasserly/2013/09/04/sofia-vergara-is-the-top-earning-actress-on-television-by-a-longshot/" target="_blank">spokeswoman</a> for Diet Pepsi, Covergirl, Rooms To Go, Comcast, and State Farm insurance.</p>
<p class="p1">"Law &amp; Order: SVU" veteran <a href="http://www.forbes.com/pictures/lml45egjee/no-2-mariska-hargitay/" target="_blank">Mariska Hartigay</a> and the resident bombshell on "The Big Bang Theory," <a href="http://www.forbes.com/pictures/lml45egjee/no-2-kaley-cuoco/" target="_blank">Kelly Cuoco</a>, tied for second place.</p>
<p class="p1"><span style="font-size: 15px; line-height: 1.5em;">In May, Hartigay </span><a href="http://www.forbes.com/pictures/lml45egjee/no-2-mariska-hargitay/" target="_blank">signed on</a><span style="font-size: 15px; line-height: 1.5em;"> for a 15th season of the cop drama, which averages an estimated </span><a href="http://www.forbes.com/pictures/lml45egjee/no-2-mariska-hargitay/" target="_blank">53 million</a><span style="font-size: 15px; line-height: 1.5em;"> viewers per episode.</span></p>
<p class="p1"><span style="font-size: 15px; line-height: 1.5em;">Cuoco leapt 10 spots after receiving a raise, giving her <a href="http://www.forbes.com/pictures/lml45egjee/no-2-kaley-cuoco/" target="_blank">$300,000</a> an episode, and padding her income with endorsements for Priceline and Toyota.</span></p>
<p class="p1">This year, the "Desperate Housewives" <a href="http://www.forbes.com/pictures/lml45kgih/no-3-eva-longoria-2/" target="_blank">Eva Longoria</a>, <a href="http://www.forbes.com/pictures/lml45kgih/no-8-felicity-huffman-2/" target="_blank">Felicity Huffman</a>, <a href="http://www.forbes.com/pictures/lml45kgih/no-11-teri-hatcher-2/" target="_blank">Teri Hatcher</a>, <a href="http://www.forbes.com/pictures/lml45kgih/no-11-marcia-cross-2/" target="_blank">Marcia Cross</a> disappeared from the list after leaving Wisteria Lane after eight seasons. </p>
<p class="p1"><a href="http://www.forbes.com/pictures/lml45kgih/no-11-kate-walsh-2/" target="_blank">Kate Walsh</a> ("Grey's Anatomy"), <a href="http://www.forbes.com/pictures/lml45kgih/no-15-marg-helgenberger-2/" target="_blank">Marg Helegenberger</a> ("CSI"), <a href="http://www.forbes.com/pictures/lml45kgih/no-17-kyra-sedgwick-2/" target="_blank">Kyra Sedgwick</a> ("The Closer") also fell from the top 20.</p>
<h2 class="p1">See who else made the Highest-Paid <keyword id="6355065" type="COMPANY" weightage="60" keywordseo="tv">TV</keyword> <keyword id="2040" type="PERSON" weightage="60" keywordseo="actresses">Actresses</keyword> cut:</h2>
<p class="p1">1. Sophia Vergara, "<keyword id="828465" type="ENTERTAINMENT" weightage="60" keywordseo="Modern-Family">Modern Family</keyword>" - $30 million</p>
<p class="p1">2. <keyword id="1179744" type="PERSON" weightage="60" keywordseo="Kaley-Cuoco">Kaley Cuoco</keyword>, "Big Bang Theory" - $11 million</p>
<p class="p1">3. Mariska Hartigay, "Law &amp; Order: SVU" - $11 million</p>
<p class="p1">4. <keyword id="132019" type="PERSON" weightage="60" keywordseo="Tina-Fey">Tina Fey</keyword>, "<keyword id="36893" type="ENTERTAINMENT" weightage="60" keywordseo="30-Rock">30 Rock</keyword>" - $10 million</p>
<p class="p1">5. <keyword id="795046" type="PERSON" weightage="60" keywordseo="Bethenny-Frankel">Bethenny Frankel</keyword>, "The Real Housewives of New York City" - $10 million</p>
<p class="p1">6-8. Kourtney, Kim and <keyword id="6373424" type="PERSON" weightage="60" keywordseo="Khloe-Kardashian">Khloe Kardashian</keyword>, "Keeping Up with the Kardashians" - $10 million (each)</p>
<p class="p1">9. <keyword id="834757" type="PERSON" weightage="60" keywordseo="Melissa-McCarthy">Melissa McCarthy</keyword>, "Mike &amp; Molly" - $10 million</p>
<p class="p1">10. Ellen Pompeo, "Grey's Anatomy" - $10 million</p>
<p class="p1">11. Cobie Smulders, "How I Met Your Mother" - $9 million</p>
<p class="p1">12. Alyson Hannigan, "How I Met Your Mother" - $8 million</p>
<p class="p1">13. <keyword id="583508" type="PERSON" weightage="60" keywordseo="Amy-Poehler">Amy Poehler</keyword>, "Parks &amp; Recreation" - $7 million</p>
<p class="p1">14. Julianna Margulies, "The Good Wife" - $7 million</p>
<p class="p1">15. Lena Dunham, "GIRLS" - $6 million</p>
<p class="p1">16. Zooey Deschanel, "New Girl" - $6 million</p>
<p class="p1">17. Courtney Cox, "Cougar Town" - $6 million</p>
<p class="p1">18. Whitney Cummings, "Whitney," "Love You, Mean It," and "Two Broke Girls" - $5 million</p>
<p class="p1">19. <keyword id="1041057" type="PERSON" weightage="60" keywordseo="Mindy-Kaling">Mindy Kaling</keyword>, "The Mindy Project" - $4 million</p>
<p class="p1">20. Kerry Washington, "Scandal" - $3 million</p>

Sophia Vergara Is The Highest-Earning TV Actress By A Landslide

<p></p><div class="KonaFilter image-container display-table"><div><div class="image on-image"><img src="https://static-ssl.businessinsider.com/image/5aa7c3303be59f20008b45bf-1920/meghan%20markle%20studio%20lagree.jpg" alt="meghan markle studio lagree" data-mce-source="Getty / Studio Lagree"><p class="source"><span>Getty / Studio Lagree</span></p></img></div><p></p></div></div><ul><li><strong>Business Insider checked out the workout Meghan Markle called "the best thing you can do for your body" - and it was easy to see why she's a fan.</strong></li><li><strong>Studio Lagree, a gym used by Markle in Toronto, just launched a new London location at £30 a class.</strong></li><li><strong>The Megaformer machine provides an intense full body conditioning workout using slow movements.</strong></li><li><strong>One of the studio's trainers told BI how you can get the same results at home with 4 simple exercises.</strong></li></ul><hr><p><br>Prince Harry's bride-to-be Meghan Markle is known for her <a href="http://www.businessinsider.com/meghan-markle-prince-harry-is-a-feminist-2018-1" target="_blank" rel="noopener">strong stance on feminism</a> and her habit of <a href="http://www.businessinsider.com/meghan-markle-will-make-a-speech-at-her-wedding-2018-1" target="_blank" rel="noopener">breaking royal traditions</a> and <a href="http://www.businessinsider.com/how-meghan-markle-defies-royal-traditions-2017-11" target="_blank" rel="noopener">smashing stereotypes.</a></br></p><p>She's also known for her enviable physique, including toned arms and long, slender legs.</p><p>Apparently, Markle owes her figure partly to Megaformer - an intense full body conditioning workout that takes place on a moving machine.</p><p>She's <a href="https://www.harpersbazaar.com/uk/beauty/mind-body/a14378445/meghan-markle-megaformer-pilates/" target="_blank" rel="noopener">been quoted</a> calling Megaformer workouts "hands down the best thing you could do for your body," and is said to be a fan of Studio Lagree, a provider with three locations in London.</p><p>Lagree launched a new studio at the city's Nobu Hotel in February, so Business Insider went to a class to see what the fuss is all about.</p><p>Robert Lepone, Managing Director of Studio Lagree UK, said Markle was "a very regular visitor to the King Street location in Toronto when filming in the city for Suits."</p><p>Other A-list clients include&#xa0;Rihanna, Michelle Obama, Jennifer Aniston, Courtney Cox, Sophia Vergara, Kim Kardashian, Calvin Harris, Alessandra Ambrosio, Karlie Kloss, various NBA players from the Toronto Raptors, Orlando Magic, and Cleveland Cavaliers, and even Ben Stiller.</p><p>And with promises of strengthening the body, toning and elongating the muscles, improving endurance, jump-starting the metabolism, burning fat, increasing flexibility and postural alignment, and "restoring the body's natural balance," it's easy to see the appeal.</p><h2>The machine looks pretty intimidating...</h2><p></p><div class="KonaFilter image-container display-table"><div><div class="image on-image"><img style="color: #000000;" src="https://static-ssl.businessinsider.com/image/5aa7c0383be59f21008b45f1-2000/ali%20millington%20lagree.jpg" alt="studio lagree" data-mce-source="Ali Millington"><p class="source"><span>Ali Millington</span></p></img></div><p></p></div></div><p>The 50-minute class takes place entirely on a Megaformer machine, which, lined up alongside a number of others, looks incredibly intimidating upon arrival.</p><p>There's a lot of information to take in ahead of your first class. The machine is built to combine pilates, cardio, and strength-training - but it's your core that takes the biggest hit.</p><h2>...but you'll get a good explanation</h2><p></p><div class="KonaFilter image-container display-table"><div><div class="image on-image"><img style="color: #000000;" src="https://static-ssl.businessinsider.com/image/5aa7c0613be59f1a008b45cf-1512/ali%20millington%20studio%20lagree.jpg" alt="studio lagree" data-mce-source="Ali Millington"><p class="source"><span>Ali Millington</span></p></img></div><p></p></div></div><p>The Megaformer has three components: front and back platforms and a carriage which moves between the two.</p><p>There are numbered lines on each part, so you know exactly where your hands and feet should be planted during each move.</p><p>There are also springs attached to the carriage which allow you to add and remove resistance throughout your workout.</p><p>Here's a video showing the machine in motion:</p><h2>It's all about slow movement</h2><p></p><div class="KonaFilter image-container display-table"><div><div class="image on-image"><img src="https://static-ssl.businessinsider.com/image/5aa7c0793be59f1d008b4675-1200/lagree10.jpg" alt="LAGREE10" data-mce-source="Studio Lagree"><p class="source"><span>Studio Lagree</span></p></img></div><p></p></div></div><p>Once you're on the machine, you can perform hundreds of exercises for full-body conditioning - but you do so at a slow, controlled pace, really engaging your muscles.</p><p>Lagree trainer Linda Robson told Business Insider that the slow movement is one thing that differentiates the method from other workouts.</p><p>"That's why it's so challenging," she said. "When we move that slowly we're not able to use or leverage the system of momentum. We want the muscles to take all the tension."</p><p></p><div class="KonaFilter image-container display-table"><div><div class="image on-image"><img src="https://static-ssl.businessinsider.com/image/5aa7c0ea3be59f1c008b45b6-2000/at6683.jpg" alt="_AT_6683" data-mce-source="Studio Lagree"><p class="source"><span>Studio Lagree</span></p></img></div><p></p></div></div><p>While thee slow movement is what makes it "slightly excruciating," it's also what makes it so effective.</p><p>"The slower you go, the faster you'll see results," she said.</p><p>According to Sebastian Lagree, "The principles of the Lagree Method are that it works muscles to failure with very little rest, and this results in a workout that burns maximum calories in a short time, whilst also developing significant muscle tone and strength."</p><p>However, Robson stressed that it isn't a Pilates class, which people often mistake it for.</p><p>"We're using the movement of the carriage to intensify the range of movement you can get and to intensify the work," she said.</p><h2>It's a tough workout - but not a sweaty one</h2><p></p><div class="KonaFilter image-container display-table"><div><div class="image on-image"><img src="https://static-ssl.businessinsider.com/image/5aa7c1023be59f4c3e8b46f7-2000/at6633.jpg" alt="_AT_6633" data-mce-source="Studio Lagree"><p class="source"><span>Studio Lagree</span></p></img></div><p></p></div></div><p>Within five minutes of the class, we'd already done a few plank variations while holding ourselves up on the machine, and my abs were shaking. I was struggling to hold each position.</p><p>The other biggest challenge for me was balance. On more than one occasion, I was afraid of falling off the Megaformer.</p><p>Luckily, while the movements are slow, the class is fast-paced and you change position frequently, so it goes by quickly.</p><p>Strangely enough, when it was over, I wasn't sweating, but my whole body felt strong.</p><p>I could see why it would be the perfect workout for a busy, high-profile person like Markle. However, at £30 a pop, it's not exactly affordable.</p><h2>How to get the same results at home</h2><p>Luckily, Robson said that while the team love having people in the studio, there are ways people can mimic the workout - and its results - at home.</p><h3>1. Sliding Reverse Lunge</h3><p>The first movement is a lunge with your back foot on a gliding disc, or even a towel or paper plate.</p><p>"We do several variations of&#xa0;standing lunges where your working leg is the front leg, positioned on the machine and sometimes on the floor," Robson said. "In many of our most effective lunges, the back foot is on the carriage and is gliding backward, which helps clients maintain 'knee over ankle' alignment.</p><p>"One of the keys of good form and alignment in a Lagree lunge is keeping the back heel really lifted, which shifts the body weight forward into the front leg - the working leg. This takes work out of the back and brings it into the glutes, exactly where we want it.</p><p>"We keep the front foot still, and bend the front knee like you're sitting down.&#xa0; With the back foot on the carriage, it allows you to glide backward and downward with the pelvis, keeping the front knee over the ankle.</p><p>"At home, your back toes are on a paper plate, a towel, or a glider, and your front leg stays steady as you sit down lowering the front hip down toward the level of your front knee, gliding your back foot back to get a deeper lunge."</p><p>She added: "To come out of the lunge, you push the front heel into the floor, and slowly straighten the front leg. You'll feel the hamstring and glutes of the front/working leg literally pulling you up from the lunge position."</p><p>As with all Lagree movements, you should move slowly - a minimum of 4 counts to lower down into the lunge, and 4 counts to rise up out of the lunge.</p><h3>2. Side Lunge/Single Leg Squat</h3><p>"To begin this move, shift 90% of your body weight to whichever leg you are working. Put your second foot on a sliding disc, towel, or paper plate, then slide it out to the side for 4 counts as you drive your bum behind you in a single leg squat," Robson said. "It's like you're aiming your tailbone to the wall behind you or sitting down on a stool."</p><p>As you begin to stand back up, press the heel of your standing leg deeply into the floor or your yoga mat, like you're pushing the floor away from you, rising back up from your squat for 4 counts, without completely straightening your standing leg. You'll feel the work through the hamstring and glute of your working leg.</p><p>"As you're squatting down and rising up, be diligent about keeping the knee of your working leg aligned over the ankle and insuring your body weight is heaviest in your heel," she said.</p><p>"The second leg stays long and fairly straight out to the side, gliding away from your standing foot as you lower down into the single leg squat, and gliding back in toward the standing foot as you rise.</p><p>"As you sit down and rise up, you're not shifting your body weight, you're keeping all of that body weight over your standing leg, driving your bum far behind you as you lower down and keeping your knee aligned over your ankle."</p><h3>3. Knee Tuck/'Bear'</h3><p>"In the studio, this is one of our classic core moves, called Bear. It does amazing things for the entirety of the core," Robson said.</p><p>"Come down into a plank with your hands on the floor or on a yoga mat, and your toes resting on a towel, paper plate, or gliding disc.</p><p>"Do a knee tuck, slowly bringing your knees towards your elbows for 4 counts, stopping the knees directly under your hips. Pause, and extend your legs behind you for 4 counts. As you perform this move keep your hips as high as your ribs or shoulders, maintaining a table top position through the back."</p><h3>4. Plank to Pike</h3><p>This is a progression of the Knee Tuck or Bear.</p><p>"Once again, start in a plank, with your hands on the floor or a yoga mat," Robson said. "Keeping the legs long and your heels lifted as high as possible, pull the abdominals upward for 4 counts, looking back at your legs. This will cause your body to fold in half at the hip crease - a jack-knife. Rise up only as high as you can without your heels lowering or your knees bending. Pause at the top, with your navel drawn firmly toward the spine, and slowly lower down into a plank position gazing between your hands, gliding down for 4 counts.</p><p>"This move builds on the thorough core work of the Bear or knee tuck, because it introduces stability requirements for the upper body, while you're working through the core. As you return to your plank you can always add in a press up for extra chest and shoulder engagement."</p><div>    <iframe src="//instagram.com/p/BdVmBevn2xV/embed/" width="658" height="auto" frameborder="0" scrolling="no" allowtransparency="true">    </iframe></div><div><iframe width="" height="" src="//www.youtube.com/embed/Bw6deLKByBQ" frameborder="0" allowfullscreen=""></iframe></div><div><iframe width="" height="" src="//www.youtube.com/embed/dyRiHR7VPXc" frameborder="0" allowfullscreen=""></iframe></div><div><iframe width="900" height="480" src="//www.youtube.com/embed/uOpIafChuG0" frameborder="0" allowfullscreen=""></iframe></div>    <div class="margin-top">        <h3>NOW WATCH: <a href="http://www.businessinsider.com/journalist-vegas-tenold-investigated-neo-nazis-for-six-years-2018-3">Neo-Nazi groups let a journalist in their meetings and rallies - here's what he saw</a></h3>        <div>            <iframe class="bijwplayerclass" data-player="jwplayer" src="https://content.jwplatform.com/players/INA3p6uN-CEZHWCBG.html" width="100%" height="100%" frameborder="0" scrolling="auto" style="margin:0px;" allowfullscreen=""></iframe><script>function receiveMessage(event){ console.log(event.data.fullscreen); Android.fullscreen(event.data.fullscreen); }window.addEventListener("message", receiveMessage, false);</script>        </div>    </div></hr>

The £30 workout Meghan Markle called 'the best thing you can do for your body' was the hardest thing I've ever done in a gym - here's how to get the same results at home

<p><div class="KonaFilter image-container display-table float_right"><div><div class="image"><img src="https://static-ssl.businessinsider.com/image/55144027eab8ea77537ed7fc-1200-900/dirk-nowitzki-bench-2.jpg" border="0" alt="dirk nowitzki bench"><p class="source"><span>Kevin C. Cox/Getty</span></p><p class="caption">Dirk Nowitzki and the Mavericks have been mediocre in 2015.</p></img></div><p></p></div></div>For much of the 2014-15 season, the NBA world's attention was on the <a href="http://www.sports-reference.com/blog/2013/12/historical-western-conference-vs-eastern-conference-disparity/">historically good</a>, extremely tight Western Conference.</p><p>While the Eastern Conference has been relatively weak outside of a few teams, the West had at least 10 playoff-worthy teams, with no clear-cut favorite.</p><p>For the first five months of the season, the Western Conference playoffs were thought to be crapshoot - nearly any team could come out of it and we wouldn't be surprised.</p><p>Since the All-Star break, however, a bunch of teams have fallen off due to injuries, bad trades, or bad luck.</p><p>Here's a look at the standings as of Thursday morning:</p><ol><li><span style="line-height: 1.5em;">Golden State Warriors, 58-13</span></li><li><span style="line-height: 1.5em;">Memphis Grizzlies, 50-22 (8.5 games back)</span></li><li><span style="line-height: 1.5em;">Houston Rockets, 48-23 (10 games back)</span></li><li><span style="line-height: 1.5em;">Portland Trail Blazers, 45-25 (12.5 games back)</span></li><li><span style="line-height: 1.5em;">L.A. Clippers, 47-25 (11.5 games back)</span></li><li><span style="line-height: 1.5em;">San Antonio Spurs, 45-26 (13 games back)</span></li><li><span style="line-height: 1.5em;">Dallas Mavericks, 45-27 (13.5 games back)</span></li><li><span style="line-height: 1.5em;">Oklahoma City Thunder, 41-31 (17.5 games back)</span></li><li><span style="line-height: 1.5em;">Phoenix Suns, 38-34 (20.5 games back)</span></li><li><span style="line-height: 1.5em;">New Orleans Pelicans, 37-34 (21 games back)</span></li></ol><p>The Warriors have remained atop the conference for nearly the whole season, and with three weeks left in the season, their 8.5-game lead is essentially insurmountable.</p><p>In the last month, a series of events have weakened the conference considerably. The Pelicans, Suns, Thunder, Mavericks, Blazers, and Grizzlies have all taken steps back. Look what happened over the course of a month:</p><ul><li><strong>February 19 (the trade deadline)</strong>: The Phoenix Suns were heavily involved in this year's <a href="http://www.businessinsider.com/nba-trades-deadline-2015-2">hectic trade deadline</a>, trading point guards Goran Dragic and Isaiah Thomas to the Heat and Celtics, respectively. While they got Brandon Knight back in return, the move signaled they're okay with missing the playoffs in order to continue their rebuild.</li><li><strong>February 22</strong>: Oklahoma City Thunder star <a href="http://sports.yahoo.com/news/kevin-durant-has-another-surgical-procedure-on-right-foot-213816764.html">Kevin Durant underwent a second procedure on his foot</a>, keeping him out for several weeks.</li><li><strong>February 25</strong>: Rajon Rondo and Dallas Mavericks Mavericks head coach Rick Carlisle <a href="http://espn.go.com/dallas/nba/story/_/id/12378645/rajon-rondo-coach-rick-carlisle-shouting-match-dallas-mavericks-win">got into a shouting match</a>, and Rondo was benched for the remainder of the game. They reportedly fought again after the game, and <a href="http://espn.go.com/dallas/nba/story/_/id/12382605/dallas-mavericks-suspend-rajon-rondo-one-game-altercation-coach-rick-carlisle">the team suspended him</a> for the next game. The Mavs are just 6-7 since the blowup, and only 26-19 since the Rondo trade - a win percentage that would barely have them in the playoffs at all if it were sustained for a whole season.</li><li><strong>March 2</strong>: Jamal Crawford left a L.A. Clippers game early because of a <a href="http://www.latimes.com/sports/clippers/clippersnow/la-sp-cn-clippers-jamal-crawford-calf-injury-20150322-story.html">bruised right calf and hasn't played since</a>. The Clippers are unsure when/if he'll return this season, removing the most productive member of an extremely weak bench. </li><li><strong>March 6</strong>: <a href="http://espn.go.com/nba/story/_/id/12430843/wesley-matthews-portland-trail-blazers-injures-left-foot">Wes Matthews of the Portland Trail Blazers ruptured his Achilles</a> in a game and is out for the season. Matthews is the Blazers' third leading scorer, their best perimeter defender, and <a href="http://www.oregonlive.com/blazers/index.ssf/2015/03/quick_a_pop_and_wesley_matthews_is_lost_for_the_se.html">according to Jason Quick of the Oregonian</a>, the soul of the team. The Blazers have gone 4-6 in his absence.</li><li><strong>March 17</strong>: The Thunder announced <a href="http://newsok.com/article/5402237?utm_source=NewsOK.com&amp;utm_medium=Social&amp;utm_campaign=ShareBar-Twitter">Serge Ibaka is out four to six weeks</a> after undergoing knee surgery. Since Ibaka's injury, the Thunder have given up 109 points per game to opponents.</li><li><strong>March 20</strong>: Thunder GM Sam Presti said <a href="http://www.businessinsider.com/kevin-durant-out-indefinitely-2015-3">Kevin Durant is out indefinitely</a> because of foot soreness. </li></ul><p>Other teams have slowly crashed back to earth throughout the year, raising questions about their title legitimacy.</p><p>The Houston Rockets' injury woes have kept them from reaching their ceiling. Dwight Howard returned to the lineup Wednesday night for the first time since late January, but starting point guard Patrick Beverley is <a href="http://espn.go.com/nba/story/_/id/12557883/houston-rockets-guard-patrick-beverley-need-surgery-repair-torn-ligaments-wrist">out with a hand injury</a> that may require surgery and keep him out for the remainder of the season. Power forward Terrence Jones has only played 25 games this season and is expected to miss the rest of the season.</p><p>The New Orleans Pelicans have lost four games in a row, dropping to 10th in the West, and their 12-10 record against sub.-500 teams since January 1st will likely be the reason they don't make the playoffs.</p><p>The Memphis Grizzlies are considered the Warriors' top competition, but they haven't had a spectacular second half of the season. They're just 8-6 in March, and they have some roster construction issues. Their second-most played lineup - Mike Conley, Courtney Lee, Jeff Green, Zach Randolph, and Marc Gasol - has a negative-3.3 net rating in 340 minutes played, meaning their starting lineup for most of 2015 has been outscored.</p><p>Nobody rules out the Spurs because of their decade-long consistency, but there are some signs pointing to their decline this season. Tony Parker is having his worst season in over a decade, and young, important players like Kawhi Leonard, Tiago Splitter, and Patty Mills have battled injuries all year.</p><p>The Warriors, meanwhile, remain solid. They have the league's best offense and defense, the best record, and they've been relatively healthy throughout the season.</p><p>There are teams that can still challenge the Warriors, but the conference as a whole looks weaker than it did one month ago. Several teams' title chances have been decimated by injuries, and the remaining teams look like they're on a lower tier than the Warriors.</p>    <div class="margin-top">        <h3>NOW WATCH: <a href="http://www.businessinsider.com/2016-summer-olympic-preparations-rio-de-janeiro-500-days-2015-3">Here's what Rio looks like 500 days before the 2016 Olympics</a></h3>        <div>            <div>    <script src="http://player.ooyala.com/v3/6e12e8b3387a44daacfb73afba25a76e"></script>    <div class="ooyala-video-player" data-video-autoplay="false" data-video-id="tsbjQ2dDqL1SjLAnpK66V1t4vJbHG1lk" data-player-variable="ooyalapopvideo" id="ooyalaplayer_popvideo" style="width:1280px;height:720px"></div>    <script>    if (typeof RunFunctions === 'undefined') { var RunFunctions = []; }     RunFunctions.push(function()    {         var ooyalapopvideo = OO.Player.create('ooyalaplayer_popvideo', 'tsbjQ2dDqL1SjLAnpK66V1t4vJbHG1lk',{ autoplay: 'false' });     });    </script>    <noscript><div>Please enable Javascript to watch this video</div></noscript></div>        </div>        <script>(function() { function createPlayer() { OO.ready(function() { RunFunctions.forEach(function(ooyalaFunction) { ooyalaFunction(); }); RunFunctions = [];}); } createPlayer(); }()); </script>    </div>

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