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Tone Your Entire Body With the Plank

Jenny Sugar — Mon, 20 Jun 2011 13:48:27 PDT

The plank is one of my favorite multitasking moves because it works your abs, your arms, and your back all at once. If you vary the basic plank, you'll have a whole slew of different exercises to target every inch of your body. Here are eight variations to bring about a stronger, more toned you.

Source: Thinkstock

Core Work: Twisted BOSU Plank

Susi May — Fri, 18 Feb 2011 09:40:59 PST

No matter how you slice it or dice it, the BOSU makes everything harder - and I mean that in a good way. Take your basic plank, add the BOSU into the equation and your core is working overtime. Here's a progression of plank exercises for this devilish piece of equipment that I learned from my Equinox trainer Lauren.

Basic Plank: You start in a basic plank with the ball side of the BOSU facing down. This can be quite a challenge and an exercise unto itself. If just doing this plank variation, hold the position for 30 to 60 seconds, and repeat three times.
Knee Up: For an added challenge, while holding the plank pull your right knee to your chest and hold there for two or three seconds. Return to the plank, and switch legs for one complete rep. Do 10 reps altogether. You need to keep the BOSU stable throughout the exercise - that's what makes it tough.
Add a Twist: Start in plank, pull your right knee toward your chest, twist to the left, and kick your right leg out to straight. Reverse the action, untwist, bring knee to chest, then return to plank. Do 10 times on each side. This one is tough, but it makes more sense to your body on the second set. Do two to three sets of this move while keeping the BOSU stable.

4 Reasons to Ditch Crunches

Self — Wed, 19 Jan 2011 08:00:12 PST

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.

Here are three of Schuler's go-to moves to get you started:

Maximize Your Workout: Get Kirsched! in a New York Minute

Guest Writer — Tue, 12 Oct 2010 03:47:05 PDT

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.

View 5 Photos ›

For more tips, recipes, and workouts, be sure to check out all of David's posts here on FitSugar.

How to Get a Celebrity Workout at Home - Tips From The Hills' Personal Trainer

FitSugar — Tue, 13 Jul 2010 14:30:01 PDT

When Lauren Conrad and the rest of The Hills cast want to get in top shape, they turn to celebrity fitness trainer Jarett del Bene. Watch our video to find out the celebrity workout plan he recommends to clients, as well as how to do two of his signature moves - "The Plank" for hot abs, and "The Squat and Press" for an allover body workout.

Get on the Ball: Circling Plank

FitSugar — Wed, 11 Nov 2009 03:47:57 PST

Plank is one of my favorite exercises because it really targets your upper body and core. Plus there are so many challenging variations such as plank jumping jacks and walking elbow plank, so you mix up your routine and never get bored. Here's another variation that will really work your lower abs, so grab an exercise ball and give it a try.

Music: "Faith I Do Believe" by Rusted Root

For detailed instructions on this move, keep reading

Assess Your Ab Work

FitSugar — Fri, 25 Sep 2009 03:47:59 PDT

Countless crunches and multiple sets of Russian twists might tone your abs, but they're not so great for your back. Not only that, but they aren't functional movement, meaning the strength gained in these exercises won't really help you outside the gym. Repeatedly rounding the spine in a crunch or full sit-up sets the stage for a disk injury. Repeatedly twisting, especially if your abs are weak, also puts stress on the spine.

The safest and most effective way to work your abs is to use them to stabilize your torso against motions. The elbow plank is the perfect beginner ab exercise, since it works the extensor muscles, which line and stabilize the spine, in combination with the abs. Adding leg lifts to your plank, while keeping the pelvis and ribs stable, will take the plank to the next level. Working with free weights, moving from a squat into an overhead press, will work your abs too. Work one-armed to force your obliques to kick into action.

No Equipment Necessary: Running Plank

FitSugar — Tue, 09 Jun 2009 14:30:00 PDT

If you're looking for a way to burn calories while toning your upper body, core, and calves, have I got the exercise for you. This is a variation of plank that you can do anywhere.

"Back Back Back," by Ani Difranco

If you'd like more detailed instructions,

Squats vs. Elbow Planks

FitSugar — Sat, 18 Apr 2009 04:00:00 PDT

We all have exercises we love and exercises we work hard to avoid. I have heard complaints about both squats and elbow planks. These two exercises are workout staples for me, and I must admit I love them both. In the battle for your heart, which exercise do you love more?

My Spring Equinox Fitness Challenge

FitSugar — Tue, 31 Mar 2009 08:00:00 PDT

Week one of my Spring Equinox fitness challenge left me sore in all the right places.

Both my sessions last week began with three circuits each containing two exercises, with each circuit repeated three times. Having a skilled eye watch me perform pec flies while reclined on an exercise ball is really helpful and I am learning how I like to cheat. My trainer keeps me honest and moving. I have been schooled in the fun one can have with sliding disks and medicine balls. The second half of my workouts are in the pool. I feel like I am 8 years old again taking swim lessons, and I love it. My freestyle stroke is quite messy, but under trainer Hannah's instruction I am cleaning it up and feeling more power in my stroke.

I also learned yet another plank variation involving a medicine ball. To learn about it,