Tone Your Arms and Core With This 3-Minute Plank Workout

Tone Your Arms and Core With This 3-Minute Plank Workout

No weights? No problem. Tone your abs and core with one single bodyweight move u2014 the plank. These five variations will get your heart pumping and your arms and core burning. It only takes three minutes, so if you want a longer workout, repeat this circuit two or three times.

| Frogger

  • Begin in plank position with straight arms and legs.
  • Gently hop the feet forward behind the hands. Then hop the feet back to plank position. This counts as one rep.
  • Complete as many reps as you can for 30 seconds.

| Superwoman Plank

  • Come into plank position.
  • Bend the elbows, and lower the belly to the floor. Take a lift by actively bending the elbows behind you, squeezing the shoulder blades together and raising the legs as high as you can.
  • Plant the palms on the floor underneath the shoulders, and press back up to plank. This counts as one rep.
  • Repeat for 30 seconds.

| Side Plank Crunch

  • Lower into a side elbow plank with your left elbow down and your right hand behind your head.
  • Keeping your torso stable and your waist lifted, bring your right leg up toward your shoulder to lightly tap your right elbow.
  • Lengthen your right leg back to the starting position to complete one rep.
  • Do as many reps as you can for 30 seconds. Then switch sides for another 30 seconds.

| Plank With Creepy Crawler

  • Come into plank position.
  • Bring your right knee to your right elbow, and then return the right leg back to plank position.
  • Repeat this action on the left side to complete one rep.
  • Continue alternating for as many reps as you can for 30 seconds.

| Dolphin Dive

  • Come into Quarter Dog with the forearms parallel. Press your hips and shoulders back toward your feet, lengthening through your spine. Walk your toes away from you a couple inches.
  • With fingers spread wide, dive forward, lowering the chin so it’s barely touching the floor in front of the fingertips. The shoulders should hover over the wrists, and the elbows should remain in line with the middle fingers.
  • Press back to Quarter Dog to complete one rep.
  • Do as many reps as you can for 30 seconds.

No Gym? No Problem! Try These 6 Easy and Effective At-Home Ab Moves

No Gym? No Problem! Try These 6 Easy and Effective At-Home Ab Moves

Core strength isn’t rocket science. No need to overthink this. Below are six exercises. You’ve seen them before. You’ve done them before. You’ve wished they worked before. The difference? You’ll be doing them in a sequence that is most conducive to targeting your core muscles.

The added bonus? You’ll only be doing one set of each u2014 until you can’t do them anymore. That’s right. You chose your intensity and your body will decide how far you can go. This allows you to progressively get better based on your own fitness level. You don’t need some guy telling you to reach 12 reps if you can’t get past eight on your first effort. You do your best each time and this plan will get you to your best core strength ever!

| Plank

The plank is a great starter to your core workout. As there arenu2019t actual reps here| the goal is to hold your body in a straight line like in the photo for as long as you can. According to certified personal trainer Brian Pankau| this is “the best core exercise you can perform because it activates muscles throughout your body.””

| Bicycle Crunch

Getting into the rhythm of the bicycle crunch is key. Mimic the motion your legs would make on a bike and bring your elbow to your opposite knee as in the photo. Pankau explains these crunches are “”great for the obliques and abs| but also help warm-up your trunk and lower body joints for training.””

| Double Crunch

Get a little old school here with the double crunch| but donu2019t you dare pull your neck forward or swing your legs to complete a rep!

Pankau told us| “”The key to this exercise is getting your tailbone and shoulders off the floor.””

| V-Sit

You hated V-sits as a kid and you might hate them even more now| but you can’t argue with results. Hold each rep for a second to get the real burn! Keep your form as accurate as possible to make a ‘V’ with your body. You’ll know you’re doing it right when you feel your lower abs and obliques burning! Enjoy!

| Wood Chopper

The wood chopper is perfect to do near the end of a workout for a good stretch while also hitting your entire core. Just remember to evenly move through the movement u2014 don’t swing your weight around.

| Superman

If you don’t thank us after doing this move| you’re doing it wrong. There may be nothing overly heroic about this exercise other than its name| but it stretches out your abs and activates all the muscles you’ve got so you stay loose and enjoy the benefits.

According to Pankau this move is “”great to end a core workout with since it stretches all muscles involved around the core simultaneously.””

Too Cold to Get Out of Bed? A 5-Minute Energizing Warmup

No need for coffee: this quick workout will raise your heart rate and make you glad you didn’t hit the snooze button. So drag yourself out of bed and do this five-minute warmup: you’ll feel so good that you won’t need that morning caffeine jolt! Bonus: you’ll burn 46 calories in five minutes before you’ve even brushed your teeth.

This sequence involves a few tension-releasing yoga poses to help you wake your body up naturally; if they’re new to you, learn how to do Downward Dog here and how to do Child’s Pose here.

Image Source: Thinkstock

Too Cold to Get Out of Bed? A 5-Minute Energizing Warmup

No need for coffee: this quick workout will raise your heart rate and make you glad you didn’t hit the snooze button. So drag yourself out of bed and do this five-minute warmup: you’ll feel so good that you won’t need that morning caffeine jolt! Bonus: you’ll burn 46 calories in five minutes before you’ve even brushed your teeth.

This sequence involves a few tension-releasing yoga poses to help you wake your body up naturally; if they’re new to you| learn how to do Downward Dog here and how to do Child’s Pose here.

Image Source: Thinkstock

A 5-Minute Ab Workout For Busy Mornings

A 5-Minute Ab Workout For Busy Mornings

Dedicate a handful of minutes a day to getting stronger and more defined abs. Perform each of the following exercises for one minute each. If you have 10 or 15 to spare for your future six-pack| then repeat this sequence two or three times.

| Number 1: Mountain Climbers

  • Start in a traditional push-up starting position u2014 shoulders over hands and weight on just your toes.
  • Bring your right foot forward| bending the knee and putting weight on the ball of your foot.
  • Switch legs| bringing the left knee forward while moving the right leg back. It feels a little like running in place in a plank position.
  • For an advanced variation to work your abs more| keep the ball of your foot off the floor as you bring the knee in toward your chest.
  • Quickly move through this exercise for as long as possible without taking a break u2014 at least 30 seconds! Take a quick breather if need be| but pick up again until one minute is up.

| Number 2: Plank With Side Step

  • Start on the floor| resting on your forearms and knees| and come up into a plank position. Contract your abs to prevent your booty from sticking up or sinking. Your spine should be parallel to the floor| your abs pulling toward the ceiling| and your feet should be close to hip-distance apart.
  • Once you’re in a strong elbow plank| step your left foot outward (about eight to 10 inches)| keeping your core engaged and strong. Step your left foot back to the starting position. Now| step your right foot outward before coming back to center. This counts as one rep.
  • Complete as many reps as possible for one minute.

| Number 3: Bicycle Crunches

  • Lie flat on the floor with your lower back pressed to the ground (pull your abs down to also target your deep abs). Put your hands behind your head.
  • Bring your knees in toward your chest| and lift your shoulder blades off the ground| but be sure not to pull on your neck.
  • Straighten your left leg out to about a 45-degree angle to the ground while turning your upper body to the left| bringing your left elbow toward the right knee. Make sure your rib cage is moving and not just your elbows.
  • Now switch sides and do the same motion on the other side to complete one rep (and to create the “pedaling”” motion).
  • Perform exercise for one minute.

| Number 4: Elbow Plank With Twist

  • Come into a side plank on your right side| with your feet stacked one on top of the other and your weight on your right elbow with your fingers reaching away from your body.
  • Place your left arm behind your head| and inhale to prepare.
  • Exhale and pull your navel to your spine to engage your deep abs| and rotate your left rib cage toward the floor. Stay there for a second| and deepen your abdominal connection| pulling your navel in toward your spine even more.
  • Return to starting position| repeat for 30 seconds| and then switch sides. Repeat series again until a minute is up.

| Number 5: Tabletop Lift

  • Start in a tabletop position. Your hands should be directly underneath your shoulders and your ankles underneath your knees.
  • On an exhale| lower your hips and straighten your legs so your hips are hovering above the floor. As you lower your hips and straighten your legs| your heels will rest on the ground. Flex your toes up toward the ceiling in order to engage your legs.
  • Hold for a complete breath| then inhale and push yourself back into first tabletop position. This counts as one rep.
  • Perform as many reps as possible| pivoting on your hands and heels| until one minute is up.

Sculpt Your Booty With Our 5-Minute Bodyweight Workout

Sculpt Your Booty With Our 5-Minute Bodyweight Workout

A shapely backside is never out of style| no matter the season. This five-minute workout features squats and lunges that target all areas of your butt to sculpt envious glutes in no time.

| Basic Squat

A basic squat is the cornerstone of strong gluteus maximus muscles (aka a toned backside). When you squat| pretend you are sitting in a chair| and remember to keep your weight in your heels.

  • Place your feet shoulder width apart or slightly wider. Hold your hands at chest level for balance or behind your head (pictured.)
  • Bend at your knees and hips| sticking out your butt like you’re sitting into an imaginary chair. Keep your chest lifted and your spine in neutral. Do not let your lower back round as you squat.
  • Lower down so your thighs are as parallel to the floor as possible| keeping your knees over your ankles.
  • Keep your core engaged as you press your heels into the floor to return to standing.
  • This completes one rep. Repeat for one minute.

| Walking Lunge

All types of lunges are great for working your backside| but trainer Jennifer Pattee| owner of Basic Training| is partial to a specific move: the walking lunge. “It’s a great way for women to tone the butt| to get that kind of shelf butt|”” she explains. “”Normally you can’t really spot reduce and it’s hard to really tone specific muscle groups| but that one works.””

This exercise also tones your thighs. Remember to keep your weight in your heel as you come down into a lunge| and lift your toes up as you’re stepping back up from a lunge in order to make the move more effective. For a full-body move| hold dumbbells or a medicine ball.

  • Stand upright| feet together.
  • Take a controlled step forward with your right leg| curling the dumbbells to your shoulders and keeping your elbows close to the body.
  • Lower hips toward the floor and bend both knees (almost at 90-degree angles). The back knee should come close but never touch the ground. Your front knee should be directly over the ankle| and the back knee should be pointing down toward the floor.
  • Push off with your left foot and bring it forward to starting position| lowering the dumbbells to your side. This completes one rep.
  • Next step forward and repeat with the left leg as your front leg.
  • Repeat for one minute.

| Alternating Side Lunge

Moving laterally works the glute muscles on the side of your pelvis (known as the gluteus medius); targeting smaller glute muscles helps further sculpt your backside.

  • Start with your feet directly under your hips. Step your right foot wide to the side| coming into a lunge with your left fingers touching your right foot. Your right knee shouldn’t go beyond your right toes. Keep your chest lifted and your weight in your heels.
  • Push into your right foot to return to standing| then lunge sideways to the left to complete one rep.
  • Repeat for one minute.

| Sumo Squat

Widening your legs as you do in the sumo squat (aka pliu00e9 squat) helps you work your glutes even more. Raise the bar by adding arm-sculpting bicep curls.

  • Stand with your feet wide| toes pointing out. Hold your hands comfortably in front of your chest| and bend your knees| lowering your hips deeply so your thighs are parallel with the floor. Make sure to keep your weight back in your heels.
  • Then rise back up| straightening the legs completely| squeezing the glutes at the top of the movement to get the most out of the exercise.
  • This counts as one rep. Repeat for one minute.

| Goblet Squats

End with a deep squat| which will target your thighs and hips. Once you master this deep squat| try holding a dumbbell or kettlebell for an added challenge.

  • Start standing with your feet wider than shoulder width. With your back slightly arched| push your hips back| bend your knees| and lower your body until your thighs are parallel to the floor and your elbows touch your knees.
  • With your weight focused in your heels| push yourself up to the starting position.
  • Repeat for one minute.

The 5-Minute Arm-Sculpting Workout You Need in Your Life

The 5-Minute Arm-Sculpting Workout You Need in Your Life

Tone up your arms with our five-minute, five-move plan. Perform the following exercises for one minute each; all you need are a yoga mat and a pair of light five- or eight-pound weights to get started.

| Number 1: Bent-Over Row

  • Lean forward and bend both knees, remembering to keep a flat back.
  • Extend your arms so they are straight. Lift the dumbbells straight up to chest level, squeezing your shoulder blades together as you do. Be sure to keep your elbows in and pointed upward. Don’t arch your back.
  • Slowly lower the weights back to the starting position to complete one rep.
  • Perform as many controlled reps as possible for one minute.

| Number 2: Overhead Press

  • Stand with your feet hip distance apart and pick up the weights, holding the dumbbells so your palms are face down. Lift up your weights until they are at your shoulders, palms facing forward, with elbows bent at a 90-degree angle.
  • Raise your arms until elbows are extended, moving the weights until they almost touch above your head.
  • Slowly return back to the starting position (with elbows at a 90-degree angle).
  • Perform as many controlled reps as possible for one minute.

| Number 3: Skull Crushers

  • Grab your weights, and start by lying on your back.
  • With one dumbbell in each hand, raise your arms so they are above your chest, making sure your elbows are straight but not locked.
  • Slowly lower both arms toward your head, bending your elbows to 90 degrees as the dumbbells reach the mat. Aim to lower your dumbbells so they are on either side of your head, elbows bent and pressing in toward your head.
  • Lift arms back up to starting position. This is one rep.
  • Do as many controlled reps as possible for one minute.

| Number 4: Diamond Push-Ups

  • Start in the plank position with your hands under your shoulders and your body in one straight line; separate your feet so they’re about shoulder width apart to help you stay balanced throughout the exercise. If you can’t do a push-up this way, then just lower your knees to the floor.
  • Place your hands together directly under your sternum, with the tips of your index fingers and thumbs touching. Your fingers and thumbs should form a diamond or triangle shape.
  • As you inhale, bend your elbows out to the sides and lower your chest toward the floor. Then exhale to straighten your arms. This counts as one push-up.
  • Complete as many push-ups as you can in one minute. To modify this move, do the push-ups on your knees and do focus on form over reps.

| Number 5: Quarter Dog

  • Begin on your hands and knees. Your wrists should be underneath your shoulders and your knees underneath your hips.
  • Inhale as you tuck your toes under your heels. Then exhale to lift your hips, coming into Downward Facing Dog.
  • Spread your fingers wide and lower your forearms to the mat. Check to make sure you’re creating a straight line between your elbows and middle fingers.
  • Try to straighten your legs as much as you can. Your heels should be slightly wider than your toes, so the outside edges of your feet are parallel with the outside edges of the mat.
  • Relax your head between your arms, and direct your gaze through your legs or up toward your belly button. Hold for five breaths, before pushing back to Downward Facing Dog.
  • Take a few breaths to rest in Downward Dog, then move back to the Quarter Dog position. Flow back and forth for one minute.

The 5-Minute Arm-Sculpting Workout You Need in Your Life

The 5-Minute Arm-Sculpting Workout You Need in Your Life

Tone up your arms with our five-minute| five-move plan. Perform the following exercises for one minute each; all you need are a yoga mat and a pair of light five- or eight-pound weights to get started.

| Number 1: Bent-Over Row

  • Lean forward and bend both knees| remembering to keep a flat back.
  • Extend your arms so they are straight. Lift the dumbbells straight up to chest level| squeezing your shoulder blades together as you do. Be sure to keep your elbows in and pointed upward. Don’t arch your back.
  • Slowly lower the weights back to the starting position to complete one rep.
  • Perform as many controlled reps as possible for one minute.

| Number 2: Overhead Press

  • Stand with your feet hip distance apart and pick up the weights| holding the dumbbells so your palms are face down. Lift up your weights until they are at your shoulders| palms facing forward| with elbows bent at a 90-degree angle.
  • Raise your arms until elbows are extended| moving the weights until they almost touch above your head.
  • Slowly return back to the starting position (with elbows at a 90-degree angle).
  • Perform as many controlled reps as possible for one minute.

| Number 3: Skull Crushers

  • Grab your weights| and start by lying on your back.
  • With one dumbbell in each hand| raise your arms so they are above your chest| making sure your elbows are straight but not locked.
  • Slowly lower both arms toward your head| bending your elbows to 90 degrees as the dumbbells reach the mat. Aim to lower your dumbbells so they are on either side of your head| elbows bent and pressing in toward your head.
  • Lift arms back up to starting position. This is one rep.
  • Do as many controlled reps as possible for one minute.

| Number 4: Diamond Push-Ups

  • Start in the plank position with your hands under your shoulders and your body in one straight line; separate your feet so they’re about shoulder width apart to help you stay balanced throughout the exercise. If you can’t do a push-up this way| then just lower your knees to the floor.
  • Place your hands together directly under your sternum| with the tips of your index fingers and thumbs touching. Your fingers and thumbs should form a diamond or triangle shape.
  • As you inhale| bend your elbows out to the sides and lower your chest toward the floor. Then exhale to straighten your arms. This counts as one push-up.
  • Complete as many push-ups as you can in one minute. To modify this move| do the push-ups on your knees and do focus on form over reps.

| Number 5: Quarter Dog

  • Begin on your hands and knees. Your wrists should be underneath your shoulders and your knees underneath your hips.
  • Inhale as you tuck your toes under your heels. Then exhale to lift your hips| coming into Downward Facing Dog.
  • Spread your fingers wide and lower your forearms to the mat. Check to make sure you’re creating a straight line between your elbows and middle fingers.
  • Try to straighten your legs as much as you can. Your heels should be slightly wider than your toes| so the outside edges of your feet are parallel with the outside edges of the mat.
  • Relax your head between your arms| and direct your gaze through your legs or up toward your belly button. Hold for five breaths| before pushing back to Downward Facing Dog.
  • Take a few breaths to rest in Downward Dog| then move back to the Quarter Dog position. Flow back and forth for one minute.

The Short and Sweet Yoga Sequence You Can Do Every Morning

The Short and Sweet Yoga Sequence You Can Do Every Morning

Regardless of how I slept the night before or what’s on my agenda for the day| I always feel more relaxed and focused after even a handful of minutes on my mat. Start your day out on a centered and strong note with this short yoga sequence that energizes your body and brain. Wake up five minutes earlier in the morning| and reap the benefits all day long.

Image Source: POPSUGAR Photography / Kat Borchart

| Child’s Pose

Even after a good night’s rest| you might be surprised how shallow or hurried it feels first thing in the morning as you run through your checklists for the day. Draw your arms out long in front of you| and let your forehead rest on the floor for Child’s Pose.

  • Kneel on your mat with your knees hips-width distance apart and your big toes touching behind you. Take a deep breath in| and as you exhale| lay your torso over your thighs. Try to lengthen your neck and spine by drawing your ribs away from your tailbone and the crown of your head away from your shoulders.
  • Rest your arms beside your legs| with palms facing up| or try extending your arms out in front of you.
  • Stay here for 10 long breaths.

| Cat-Cow Pose

Warming up your spine with a round of Cat Pose to Cow Pose will loosen up tightness in your upper body and relieve tension in your neck from how you slept. Pay special attention to aligning each movement with each breath to get the most out of this effective asana.

  • Begin with your hands and knees on the floor. Make sure your knees are under your hips and your wrists are under your shoulders. Begin in a neutral spine position| with your back flat and your abs engaged. Take a big| deep inhale.
  • On the exhale| round your spine up toward the ceiling| and imagine you’re pulling your belly button up toward your spine| really engaging your abs. Tuck your chin toward your chest| and let your neck release. This is your cat-like shape.
  • On your inhale| arch your back| let your belly relax| and go loose. Lift your head and tailbone up toward the sky u2014 without putting any unnecessary pressure on your neck. This is the Cow portion of the pose.
  • Continue flowing back and forth from Cat Pose to Cow Pose| and connect your breath to each movement u2014 inhale for Cow Pose| and exhale on Cat Pose.
  • Repeat for 10 rounds.

| Downward Facing Dog

Activate your muscles| release stress in your legs and neck| and start building internal heat in Downward Facing Dog. Ten breaths might seem like a long time u2014 but don’t bail! This pose will get the blood pumping through your whole body.

  • From Child’s Pose| press back on your hands| and come into a tabletop position on your hands and knees. Your wrists should be underneath your shoulders| and your knees should be underneath your hips.
  • Inhale as you tuck your toes under your heels. Then exhale to lift your hips| coming into an upside-down V shape called Downward Facing Dog.
  • Spread your fingers wide| and create a straight line between your middle fingers and elbows. Work on straightening your legs and lowering your heels toward the ground. Relax your head between your arms| and direct your gaze through your legs or up toward your belly button.
  • Hold for 10 breaths.

| Standing Forward Bend

Standing Forward Bend is another pose that looks like it’s all relaxation| but you will feel a deep and intense stretch in your hamstrings and upper back. While the full expression of the pose calls for straight legs| if that feels like too much on your body| give a little bend to your knees to create more space. Remember to breathe deep| and come up slowly.

  • From Downward Facing Dog| keep your hands on the mat| and slowly step one foot at a time to the top of your mat so your feet meet your hands. Inhale with a flat back| and gaze slightly forward.
  • As you exhale| engage your abs to fold forward with a straight back. Tuck your chin in toward your chest| relax your shoulders| and extend the crown of your head toward the floor to create a long spine. Shift your weight forward onto your toes| trying to straighten the legs as much as possible. If this feels uncomfortable| allow your knees to have a little bend so you can focus on releasing your back.
  • Place your hands on the ground| fingertips lining up with your toes.
  • Hold here for 10 breaths.
  • Slowly roll up one vertebrae at a time| and step back to Downward Facing Dog.

| Warrior 1

Open up tight hips while strengthening your lower body in Warrior 1. Do your best to turn and square your hips toward the front of the room while straightening and engaging your back leg in Warrior 1. These tips will help your body get the most of the stretch| and you’ll be able to stay comfortable in this pose for the full five breaths without readjusting.

  • From Downward Facing Dog| step your right foot forward between your hands. Turn your left heel in| press into your feet| and lift your torso up.
  • Lift your arms up| and press your palms together. Draw your shoulder blades down toward your hips| and gaze up at your hands.
  • Stay here for five breaths. Then come back to Downward Facing Dog| and step your left foot forward to do Warrior 1 on the other side.

| Warrior 3

Warrior 3 is the final pose of this short sequence that will fire up your core and challenge your balance. Once you complete this pose on either side| you can look forward to a calmer commute and more productive morning.

  • From Downward Facing Dog| step your right foot forward for a quick Warrior 1 Pose. On your exhale| lower your torso and lift your left leg| bringing your body parallel with the ground. Extend your hands out in front of you| pressing your palms together firmly.
  • Press your hands together in a prayer| or extend your arms forward together| separating your arms so they’re shoulder-width apart. If extending your arms creates pain or pressure in your lower back| then bring your hands to your hips.
  • Hold this position for five deep breaths| then lower your left leg returning to Warrior 1| step back to Downward Facing Dog| and step your left foot forward for Warrior 3 on the other side| then back to Downward Facing Dog.
  • From Downward Facing Dog| drop your knees to the mat| take a few breaths in Child’s Pose| and move on with your day!

You’ll Be Burning Calories Long After This 4-Minute Workout Is Over

Maybe you’re short on time. Or perhaps you just need a little extra something to add to a workout. Whatever it is, you’re going to want to do this quick HIIT rowing drill the next time you’re at the gym. And we do mean quick ¡ª lasting around four minutes, there’s no excuse to not hop on the rower.

Source: Shopstyle Photography

If you have any doubts about how beneficial four minutes of exercise can be, more and more research is supporting the effectiveness of short workouts ¡ª though only when done right. Meaning, crank up the intensity. “The challenge of this drill is to push as hard as possible for the entire duration,” says Neil Totten, CityRow instructor. “If you’re able to push your limits it will get you in an anaerobic state, and that will set the body up to burn a lot of calories post-workout.” A workout that gives back long after the last pull of the rowing machine? Sign us up.

Aim to complete the following drill in four minutes or less.

    Sprint for 30 seconds on the rower with maximum power, intensity, and speed. Be careful not to lose proper form!15 walkouts. Add a push-up or deep lunge at the bottom of each walkout if you want an additional challenge.

    Source: POPSUGAR Studios

    Sprint for 30 seconds on the rower.20 triceps dips on rower rail.

    Source: POPSUGAR Studios

    Sprint for 30 seconds on the rower.Perform 30 side crunches and shoulder presses (alternating between sides). Stand holding dumbbells at your shoulders. With your palms facing forward, press the weights overhead, straightening your arms. As you bend your elbows to lower the weights, lift your left knee up toward your left elbow. Lower your leg while raising the weights overhead, and repeat the side crunch on the right.

    Source: POPSUGAR Studios