Traditional crunches are out! Why waste your time spot toning when you can work your abs in a full-body exercise? Capitalize on the instability of an exercise ball (it makes you work harder) and try the tuck crunch. This move strengthens your core while toning your low abs, arms, chest, and shoulders. Learn how to do this straightforward move by watching the video; we love it so much that we've even included a variation to work your obliques. Once you mastered the tuck crunch, be sure to try the more challenging plank to pike exercise.
If you're pressed for time and can't fit in a long workout, you can still effectively tone your upper body, core, and tush. Grab an exercise ball and do 20 reps of each exercise, and cycle through the routine three times.
Push-Ups With Tuck Crunch
Crunches on an Exercise Ball
Plank Booty Leg Lifts
Itching for more short workouts? Check out these Weekend Workouts to learn how to tone other areas of your body.
Celebrity trainer and Pilates instructor Nicole Stuart spends her days keeping celeb clients like Kate Hudson and Anna Faris in shape, and for the next week, she'll be doing the same for us. Today she is demonstrating Single Leg Stretch, a move that works the low abs and also challenges your coordination.
- To start, lie on your back with your knees in tabletop position.
- Pull your right knee in toward your chest. Your outside hand should be near your ankle, and your inside hand near your knee. As you pull your right knee in, extend your left leg all the way out at a 45-degree angle. Gently lift your head up, keeping your chin slightly down. Engage your abs and bring your upper back off of the floor. The bottom tips of your shoulder blades are just off the mat, and your abs are anchored throughout the exercise.
- Hold here for two counts.
- Keeping your head off of the mat, switch sides by pulling your left knee in toward the chest and extending your right leg out.
Repeat 10 times.
Tip: create resistance by pulling your knee in while pushing it out at the same time. Be aware of not hyperextending the knees during this exercise.
Celebrity trainer and Pilates instructor Nicole Stuart spends her days keeping clients Kate Hudson and Anna Faris in shape, and for the next week, she'll be doing the same for us. Today she is demonstrating The Hundred, a foundational move in Pilates that not only works your abs, but also challenges you to breathe correctly. A great way to warm up for a workout!
We are pumped to share one of our fave stories from Self here on FitSugar!
Although most of the country is in a deep freeze, it's getting to be that time of year when we all freak out about getting in shape for summer. Always first to mind: our bloated-from-holiday-fun belly. We're constantly receiving mixed intel about how to workout our abs. So, we were psyched to pick up a copy of a new book The New Rules of Lifting for Abs by Lou Schuler and Alwyn Cosgrove, two of the most-respected fitness minds out there.Based on the latest research and science, they share the ultimate plan for not only finding those flat abs, but also for ensuring that your abdominals succeed at their primary objective: To protect your spine.
Rule #1: Forget crunches — for good this time! "Crunches work if your goal is to add muscle mass to your midsection, and if you're will to work with enough weight, at a high enough intensity," says Schuler. "But who has the goal of a bigger waistline?" Umm . . . not us! According to Schuler the other problem with crunches is that they exacerbate problems with posture. "Most of us sit for long hours, day after day, week after week, year after year, hunching over communication devices that get smaller but demand a bigger slice of our time," he says. "The natural curve in our lower back starts to flatten out, and our shoulders round forward. If we were horizontal instead of vertical we'd look like we were doing one long crunch for eight to ten hours a day."
The bottom line: The best way to work you abdominal muscles — for bikini and health purposes — is to make them stabilize your spine in increasing challenging positions.
The following post was written by New York-based trainer David Kirsch.
It’s Autumn in Manhattan, and the days are growing shorter by the minute. Although time is always of the essence for a busy New Yorker, you know you're in for a serious time crunch when even the New York minute seems to lose a few seconds.
Down in the dumps because you don't have enough time to exercise? Stop the clock, and give yourself a little credit. Even the most skilled of multitaskers have trouble accomplishing all on the daily checklist — especially when you think your wellness program requires you to devote 90 minutes to exercise!Don't get me wrong, a well-rounded cardio and cardio sculpting routine is essential to getting your best body. With that said, the talent of getting in — and getting out — of the gym is a necessary skill for those with a hectic schedule. Learn to maximize your workout and get the same results with this ultimate cardio-sculpting circuit. You’ll feel an entire body burn, including your arms, abs, legs, and butt- with this fat-blasting sequence:
Practicing my signature combination moves will scorch the calories, burn the fat, and tone sexy, sinewy muscles . . . All in one workout! Now that’s a serious Kirsching! For more cardio-sculpting routines, you can find them in the Ultimate New York Body Plan.
Add these three time-saving moves to your next workout.
For more tips, recipes, and workouts, be sure to check out all of David's posts here on FitSugar.
For more specifics on this great exercise keep on reading.
Women are always asking me about exercises that will tone their abs and thighs, so here's an amazing move that'll target those two areas at the same time. It may take a little practice to get the coordination down, but once you do, your belly and legs will be burning in no time.
Grab an exercise ball and read more
If the thought of baring your belly in a bikini sends shivers up your spine, try this full-body move sure to tone your center. This balancing exercise will work your muscles more effectively, giving you faster results with fewer reps (read: less time at the gym, more time at the beach). Similar to the core exercise opposite limb extensions with a band, this variation is more challenging since you're in the plank position rather than on your hands and knees.
Grab a dumbbell (I use a 6-pounder) and keep reading.
I don't like to waste any time at the gym, and this move is one I've been doing lately to target my abs and upper body simultaneously for a total body burn. It's just the exercise you need to tone up for bathing suit or wedding season.
For details on how to do this move, grab a set of dumbbells and read more