BEST AB/CORE MOVES

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Top 10 Core Workouts to Get Flat Abs Quickly

Try these anywhere moves for amazing abs!

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Perform these core moves at least 3-5 days per week for 10-15 minutes for a great core workout!

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3 Key Moves to Great Abs

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Have you been crunching up a storm, but can’t seem to get results? It’s time to shake things up with a different power routine! If you only stick to one standard exercise, chances are you’ll get caught in an endless cycle of performing what your body has adapted to with no signs of washboard abs in the works. By squeezing these 3 crunch-free moves in your workout regime, you’ll trim, tone, and reveal amazing abs. These foolproof exercises include the jackknife, leg drop, and Russian twists, which will hit key spots and different angles, certain to fight flab for a flat, display-worthy tummy. Sneak these ab-tastic moves into your workout 3 times a week and you’ll be showcasing that belly in no time!

Equipment Needed: Interval timer

What to Do: Perform each exercise based on your level. Complete 3 rounds of this routine. This workout can be performed 3 days a week on non-consecutive days for amazing abs.

Beginner’s Level: 30 seconds each exercise/10 sec rest
Intermediate Level: 45 seconds each/ 15 sec rest
Beginner’s Level: 1 minute each/ 20 sec rest

1. Jackknife
2. Leg Drop
3. Russian Twists

LEG DROP

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JACK KNIFE

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RUSSIAN TWISTS

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7 Minute Flat Belly Workout

That’s really all it takes!

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We have the flat belly workout solution. This super awesome, uber-targeted 7-Minute Flat Belly Workout will leave you feeling slim and trim. And even better? The endorphins it generates will keep a smile on your face and spring in your step. What better way to show off your new trim midriff than with a sassy attitude and confident outlook, right? So what are you waiting for? Let’s do this!

Not only is our 7-Minute Flat Belly Workout super effective, it’s super simple too. It’s a flat belly workout and an anti-workout excuse-buster all rolled into one. Sound too good to be true? It’s not. Just scan below for proof. You can pretty much do this quick workout anytime, anywhere. And we’ve included easy-to-follow instructional videos to inspire and energize. Still finding excuses? Scroll just a bit further for some 5-minute workout suggestions. No excuse can stand against 5 minutes. Once you’ve mastered that, move up to 7. You can do it!

Equipment Needed: one medium-heavy dumbbell (8-15 lbs), interval timer,(interval timers are free app downloads), yoga mat

What to Do: Perform each exercise for 30 seconds with no rest in between. Rest 1 minute, and then repeat the sequence. Perform this workout 3 times a week on non-consecutive days.

Exercises:

Dumbbell Crunch
Dumbbell Russian Twist
Single Arm Dumbbell Swing (Left and right arm)
Dumbbell Jackknife
Rocking Plank

RUSSIAN TWISTS

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JACK KNIFE

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ROCKING PLANK

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Great Abs Without Crunches

Bored of crunches? Find a new way to shrink your waist.

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How many infomercials have you seen on TV that promise to make crunches “easier” or “more effective”? Crunches may be a sure way to get your abs burning, but we all get burnt out after doing a dozens of them at a time. So why not try exercises that are more fun in order to get your abs ripped?

This workout may look easy at first, but don’t be surprised when about half way through your abs feel like they are on fire! And remember to incorporate cardio and healthy eating into your weekly routine. Someone once said that “abs are made in the kitchen”. Eating healthy and doing cardio will help keep fat from covering up your abdominal muscles, but you also need to strengthen them to get definition!

Equipment Needed: A soft surface to workout, such as a yoga mat, water for hydration, a towel for sweat, an interval trainer, and a small 10-15 lb weight.

What to Do: Perform each exercise for 45 seconds, rest for 15 seconds, and then move through the workout like a circuit. Repeat 3 times. For maximum benefits, do this workout at least three times per week. 

Exercises:

1. Weighted Wood chop
2. Plank
3. Right Side Plank with Leg Lift
4. Left Side Plank with Leg Lifts
5. Bicycle
6. Leg Raises

       WOODCHOP

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LEG RAISES                                                BICYCLE

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7 Minute Muffin Top Blaster

Burn that muffin top!

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Say goodbye to muffin tops! This 7-Minute Muffin Top Blaster workout is designed to target your core using fun and effective moves. From windshield wipers to leg twists, these unique moves will challenge your abdominals in new ways.

All you need is a yoga mat, an interval timer, and plenty of motivation. You can try keeping time on your phone using a free interval app.  There’s no excuse for not doing this workout! Below are easy to follow instructions along with how-to videos.

Equipment Needed: yoga mat, interval timer

What to Do: Perform each exercise for 30 seconds, with no rest in between exercises. Rest 1 minute after each round. Perform this workout 3 times a week for maximum results.

Beginner Level: 2 rounds
Intermediate Level: 3 rounds
Advanced Level: 4 rounds

Exercises:

Windshield Wipers
Russian Twists
Plank Hip Twist
Lying Leg Twist
Alternating Heel Touch

 

ALTERNATING HEEL TOUCH

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LYING LEG TWISTS                                 WIND SHEILD WIPER

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PLANK HIP TWIST

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RUSSIAN TWISTS

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Best 3 Workout to Melt Your Muffin Top

Keep the muffins at the buffet table.

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Muffin tops are resilient! No matter how clean we eat and how often we exercise, love handles refuse to shape up. No longer! The Best 3 Workouts to Melt Your Muffin Top are easy, short, and intense – just what you need to get your body flushing fat. There’s no time wasted with these workouts. We know how precious your time is. Start with the routine you’re most comfortable with. Mix it up. You’ll feel amazing and keep your metabolism working to melt that fat away.

Equipment Needed: Interval timer

What to Do: Perform each exercise based on your level. Complete 3 rounds of this routine. This workout can be performed 3 days a week on non-consecutive days for amazing abs.

Beginner’s Level: 30 seconds each exercise/10 sec rest
Intermediate Level: 45 seconds each/ 15 sec rest
Beginner’s Level: 1 minute each/ 20 sec rest

  1.   LYING LEG TWISTS                            2.  WIND SHIELD WIPER

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3.      RUSSIAN TWISTS

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Hard Core Yoga

Yoga that targets your core muscles is centering and effective!

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I know what you’re thinking. Hardcore Yoga? No thanks. But wait! It’s not hardcore, it’s HardCORE! CORE as in abs. A sleek pair of hard abs will make you feel sexy and strong.Yoga is normally practiced as a full body workout, but if you create a routine of poses to target specific muscle groups, the results will be phenomenal.

This routine will strengthen your upper abs and those pesky lowers abs and obliques. Most importantly, we’ll also target the spine and lower back, as they are part of your core. Since focus is important in yoga, all those minor and stabilizer muscles will be used to shred that midsection. A strong core is central to everyday life.  If you’re feeling strong, check out our BONUS Telasana Core Pose below!

Equipment Needed: Yoga mat, towel, water for hydration, Interval Timer

What to Do: These poses are great for every level yogi, even if you’re a first timer. Initially, focus on 5 deep breaths for each pose. As the moves begin to feel more comfortable and you begin to feel more strong, hold for a minute while still focusing on strong controlled breaths and your core. Do this routine 3 times per week with 3 complete circuits for the best results!

1. Locust
2. Camel Pose
3. Side Plank Pose
4. Cobra Pose
5. Bridge pose
6. Sphinx Pose
7. Upward plank

LOCUST                                                        CAMEL POSE

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UPWARDS PLANK

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COBRA POSE

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BRIDGE POSE

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SPHINX POSE

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7 Medicine Ball Moves to a Stronger Core

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Time to tone that core, stability ball-style! In order to get lean and mean abs, you need to challenge them. The stability ball is a great exercise tool to utilize either in the gym, or at home! Don’t be afraid to try something new. Changing up your equipment, exercises, or even types of cardio is a great way to jumpstart your workout.

Your core is an essential part of your body. It is the muscle group that stabilizes you when you walk, lift, or lose your balance. The stability ball offers something that will constantly work your abs…balance! You have to constantly keep your balance while exercising on the ball, so your abdominals are continuously contracting. Want to get a nice toned belly? Eat clean, do cardio, and try these 7 Medicine Ball Moves to a Stronger Core!

Equipment Needed: a stability ball, a medicine ball or 10 lb weight, water for hydration, and a soft surface to work out on i.e. a yoga mat.

What to Do: Perform 25 repetitions of each exercise and do the Superman exercise for 45 seconds. Take at least a 30 second break in between each exercise.

Beginners: complete the circuit 2 times
Advanced: complete the circuit 4 times

Exercises:

1. Stability Ball crunch
2. Right Side Crunch
3. Left Side Crunch
4. Stability Ball Knee Tuck
5. Stability Ball Plank
6. Medicine Ball Oblique Twist-on Stability Ball
7. Stability Superman

OBLIQUE TWISTS

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PLANK

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CRUNCH

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KNEE TUCK                                            SUPERMAN

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Top 5 Planks for the Sexiest Core

Give it up for plank position!

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No move can compare to the plank. Simple yet powerful, planks involve your whole body for maximum effect. But don’t stop with traditional planks! Variations on the move target your core from every angle to keep you fully in shape. We’ve put together the Top 5 Planks for A Stronger Core to get you centered and toned.

What to Do: Hold/perform each plank for 30 seconds. Rest in between each based on your fitness level. You can perform this routine three times a week for a strong and sexy core.

Beginner’s Level: 15 second rest
Intermediate Level: 10 second rest
Advanced Level: no rest

Exercises:

1. High Plank
2. High Plank Knee to Elbow
3. In and Out Plank Jumps
4. Side Plank (complete both sides before moving on)
5. Rocking Plank

HIGH PLANK

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ROCKING PLANKS

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HIGH PLANK KNEE TO ELBOW

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IN AND OUT PLANK JUMPS

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5 Best exercise to lose love handles

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Love handles: nobody likes them, nobody wants them. But how do we get rid of them? The following exercises make for a great workout routine to target those stubborn love handles.  After doing this routine consistently, eating clean, and doing 30 minutes of cardio three times weekly, you’ll soon start to see those love handles disappear!

No special equipment is needed for this routine.

What to Do: Perform 15 repetitions of each exercise (15 on each side or leg). Complete the number of rounds indicated for your fitness level. Complete the routine below 3 times per week on non-consecutive days for optimal results.

Beginner Workout: Complete two rounds.
Intermediate to Advanced Workout: Complete five rounds.

Exercises:

1. Russian Twist
2. Bicycle
3. Mountain Climbers
4. Foot to Foot Crunch
5. Side Plank Hip Dip

RUSSIAN TWISTS                                                 BICYCLE

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MOUNTAIN CLIMBERS

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FOOT TO FOOT CRUNCH

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Abs H.I.I.T. Workout

Tone, define, and lose fat in record time with H.I.I.T. for abs

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The benefits of interval training are many, including: increasing endurance, improving acceleration and speed, and burning more calories in less time. Basically, it makes you more athletic, quicker, and accomplishes what you would on a treadmill in a third of the time! Plus, it revs up your metabolism and keeps you burning fat for hours after your workout is over.

Repeat this abs workout three times a week to burn fat and get toned and defined abs.

Equipment Needed:  Interval timer, yoga mat or soft surface

What to Do: Perform each exercise for 45 seconds and rest 15 seconds after each one. Review the videos below for exercise demonstrations. Complete the number of circuits indicated for your fitness level.

Beginner Level: Complete one circuit.
Intermediate Level: Complete two circuits.
Advanced Level: Complete four circuits.

Exercises:

1. Jumping Jacks
2. Bicycle Crunches
3. Flutter Kicks
4. Russian Twists
5. Jumping Jacks
6. Toe Touches
7. Jumping Jacks

RUSSIAN TWISTS                                                     BICYCLE

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FLUTTER KICKS

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TOE   TOUCHES
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