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.””

Hate to Run? Stay Inside and Do This Cardio Workout Instead

You can get your heart rate up in the comfort of your own home. Skip the gym and the cardio machines for this short, fun, and challenging cardio workout. We think you’ll love it! And your arms and legs will feel worked, too. Equipment wise, you will need a step (for step-ups) and a jump rope. If there are no stairs in your home, use a small bench, march in place with some vigor, or up the intensity by running in place doing the high-knee run ¡ª this advanced variation works the abs, too. If you don’t have a jump rope, just imagine you do and hop over your imaginary rope.

The Warmup

Exercise Time / Reps

March in place2 minutesStep-ups2 minutesJump rope2 minutesStretchHamstrings, quads, calves, inner thighs

The Workout

Exercise Time / Reps

Jumping jacks and cross jacks2 minutesSquats1 minuteAlternating side lunges20 repsJump rope1 minuteJump squats15 repsMarch in place1 minuteBurpees15 repsMarch in place1 minuteWalking lunges20 repsSquats1 minuteJump rope1 minuteJump squats15 repsJump rope1 minuteStep-ups2 minutesMarch in place2 minutesPush-ups20Ab work / your choice5 minutesTriceps dips30 reps

Need help with the five minutes of ab work? Here are a few workouts to follow:

5-Minute Core WorkoutThe Low-Ab Workout You’ve Been Waiting For5-Minute Muffin Top Workout

This workout is definitely not low impact, and if you have downstairs neighbors it could seriously bother them. Take care of yourself and your knees ¡ª modify if needed. Remember to stretch your entire body when you’re done.

Image Source: POPSUGAR Photography

Hate to Run? Stay Inside and Do This Cardio Workout Instead

You can get your heart rate up in the comfort of your own home. Skip the gym and the cardio machines for this short| fun| and challenging cardio workout. We think you’ll love it! And your arms and legs will feel worked| too. Equipment wise| you will need a step (for step-ups) and a jump rope. If there are no stairs in your home| use a small bench| march in place with some vigor| or up the intensity by running in place doing the high-knee run this advanced variation works the abs| too. If you don’t have a jump rope| just imagine you do and hop over your imaginary rope.

The Warmup

Exercise Time / Reps

March in place2 minutesStep-ups2 minutesJump rope2 minutesStretchHamstrings| quads| calves| inner thighs

The Workout

Exercise Time / Reps

Jumping jacks and cross jacks2 minutesSquats1 minuteAlternating side lunges20 repsJump rope1 minuteJump squats15 repsMarch in place1 minuteBurpees15 repsMarch in place1 minuteWalking lunges20 repsSquats1 minuteJump rope1 minuteJump squats15 repsJump rope1 minuteStep-ups2 minutesMarch in place2 minutesPush-ups20Ab work / your choice5 minutesTriceps dips30 reps

Need help with the five minutes of ab work? Here are a few workouts to follow:

5-Minute Core WorkoutThe Low-Ab Workout You’ve Been Waiting For5-Minute Muffin Top Workout

This workout is definitely not low impact| and if you have downstairs neighbors it could seriously bother them. Take care of yourself and your knees ¡ª modify if needed. Remember to stretch your entire body when you’re done.

Image Source: POPSUGAR Photography

Own the Treadmill With This Interval Run – No Matter Your Level

Time to blast some fat with a drop-set interval run ¡ª perfect for your next treadmill workout. Because we love this workout so much, we’ve created three versions of this run, so choose the workout that works for your level. If you are new to running, try the walk/run plan. If you want to increase your speed, use the run faster program. And there are printable versions of all three levels. Can you tell? We really want you to try this effective workout.

Beginner: Walk/Run

Time Speed Incline Notes

0:00-5:002.50.0Warmup5:00-6:303.50.0Easy6:30-7:304.00.0Moderate7:30-8:004.50.0Hard8:00-9:002.50.0Recover9:00-10:303.52.0Easy10:30-11:304.02.0Moderate11:30-12:004.52.0Hard12:00-13:002.50.0Recover13:00-14:303.54.0Easy14:30-15:304.04.0Moderate15:30-16:004.54.0Hard16:00-17:002.50.0Recover17:00-18:303.52.0Easy18:30-19:304.02.0Moderate19:30-20:004.52.0Hard20:00-21:002.50.0Recover21:00-22:303.54.0Easy22:30-23:304.04.0Moderate23:30-24:004.54.0Hard24:00-25:002.50.0Recover25:00-26:303.56.0Easy26:30-27:304.06.0Moderate27:30-28:004.56.0Hard28:00-33:002.50.0Cooldown

Intermediate: Run

Time Speed Incline Notes

0:00-5:004.50.0Warmup5:00-6:305.00.0Easy6:30-7:306.00.0Moderate7:30-8:007.00.0Hard8:00-9:003.50.0Recover9:00-10:305.02.0Easy10:30-11:306.02.0Moderate11:30-12:007.02.0Hard12:00-13:003.50.0Recover13:00-14:305.04.0Easy14:30-15:306.04.0Moderate15:30-16:007.04.0Hard16:00-17:003.50.0Recover17:00-18:305.02.0Easy18:30-19:306.02.0Moderate19:30-20:007.02.0Hard20:00-21:003.50.0Recover21:00-22:305.04.0Easy22:30-23:306.04.0Moderate23:30-24:007.04.0Hard24:00-25:003.54.0Recover25:00-26:305.06.0Easy26:30-27:306.06.0Moderate27:30-28:007.06.0Hard28:00-33:003.50.0Cooldown

Advanced: Run Faster

Time Speed Incline Notes

0:00-5:005.50.0Warmup5:00-6:307.00.0Easy6:30-7:308.00.0Moderate7:30-8:009.00.0Hard8:00-9:004.50.0Recover9:00-10:307.02.0Easy10:30-11:308.02.0Moderate11:30-12:009.02.0Hard12:00-13:004.50.0Recover13:00-14:307.04.0Easy14:30-15:308.04.0Moderate15:30-16:009.04.0Hard16:00-17:004.50.0Recover17:00-18:307.02.0Easy18:30-19:308.02.0Moderate19:30-20:009.02.0Hard20:00-21:004.50.0Recover21:00-22:307.04.0Easy22:30-23:308.04.0Moderate23:30-24:009.04.0Hard24:00-25:004.50.0Recover25:00-26:307.06.0Easy26:30-27:308.06.0Moderate27:30-28:009.06.0Hard28:00-33:004.50.0Cooldown

Image Source: POPSUGAR Photography / Kat Borchart

Own the Treadmill With This Interval Run – No Matter Your Level

Time to blast some fat with a drop-set interval run ¡ª perfect for your next treadmill workout. Because we love this workout so much| we’ve created three versions of this run| so choose the workout that works for your level. If you are new to running| try the walk/run plan. If you want to increase your speed| use the run faster program. And there are printable versions of all three levels. Can you tell? We really want you to try this effective workout.

Beginner: Walk/Run

Time Speed Incline Notes

0:00-5:002.50.0Warmup5:00-6:303.50.0Easy6:30-7:304.00.0Moderate7:30-8:004.50.0Hard8:00-9:002.50.0Recover9:00-10:303.52.0Easy10:30-11:304.02.0Moderate11:30-12:004.52.0Hard12:00-13:002.50.0Recover13:00-14:303.54.0Easy14:30-15:304.04.0Moderate15:30-16:004.54.0Hard16:00-17:002.50.0Recover17:00-18:303.52.0Easy18:30-19:304.02.0Moderate19:30-20:004.52.0Hard20:00-21:002.50.0Recover21:00-22:303.54.0Easy22:30-23:304.04.0Moderate23:30-24:004.54.0Hard24:00-25:002.50.0Recover25:00-26:303.56.0Easy26:30-27:304.06.0Moderate27:30-28:004.56.0Hard28:00-33:002.50.0Cooldown

Intermediate: Run

Time Speed Incline Notes

0:00-5:004.50.0Warmup5:00-6:305.00.0Easy6:30-7:306.00.0Moderate7:30-8:007.00.0Hard8:00-9:003.50.0Recover9:00-10:305.02.0Easy10:30-11:306.02.0Moderate11:30-12:007.02.0Hard12:00-13:003.50.0Recover13:00-14:305.04.0Easy14:30-15:306.04.0Moderate15:30-16:007.04.0Hard16:00-17:003.50.0Recover17:00-18:305.02.0Easy18:30-19:306.02.0Moderate19:30-20:007.02.0Hard20:00-21:003.50.0Recover21:00-22:305.04.0Easy22:30-23:306.04.0Moderate23:30-24:007.04.0Hard24:00-25:003.54.0Recover25:00-26:305.06.0Easy26:30-27:306.06.0Moderate27:30-28:007.06.0Hard28:00-33:003.50.0Cooldown

Advanced: Run Faster

Time Speed Incline Notes

0:00-5:005.50.0Warmup5:00-6:307.00.0Easy6:30-7:308.00.0Moderate7:30-8:009.00.0Hard8:00-9:004.50.0Recover9:00-10:307.02.0Easy10:30-11:308.02.0Moderate11:30-12:009.02.0Hard12:00-13:004.50.0Recover13:00-14:307.04.0Easy14:30-15:308.04.0Moderate15:30-16:009.04.0Hard16:00-17:004.50.0Recover17:00-18:307.02.0Easy18:30-19:308.02.0Moderate19:30-20:009.02.0Hard20:00-21:004.50.0Recover21:00-22:307.04.0Easy22:30-23:308.04.0Moderate23:30-24:009.04.0Hard24:00-25:004.50.0Recover25:00-26:307.06.0Easy26:30-27:308.06.0Moderate27:30-28:009.06.0Hard28:00-33:004.50.0Cooldown

Image Source: POPSUGAR Photography / Kat Borchart

Cure Headaches With These Yoga Poses

Cure Headaches With These Yoga Poses

If you’re not a fan of heading to the medicine cabinet when you feel a headache coming on, then head straight to your yoga mat. Headaches can be caused by a variety of reasons such as tension in your neck, tight shoulders, or back pain, and these yoga poses are designed to gently stretch and open those areas, while circulating blood to your head. You can do one pose, a few, or follow the entire sequence.

| Seated Neck Release

Sometimes headaches can be caused by neck pain, so stretch out this tight area with a Seated Neck Release. Sitting in a comfortable position, place your left hand on the right side of your head and gently tilt your head to the left. Hold for a few breaths and then slowly switch sides. Repeat on both sides a few times.

| Relaxed Quarter Dog

Here is a more relaxed version of Downward Facing Dog called Quarter Dog. It takes the pressure off your hands and wrists by having you rest on your forearms. Take deep breaths while in this pose, and just let your head hang between your shoulders. Circulating blood to your head can often be just the thing to relieve your headache.

| Grounded Tipover Tuck

Here’s another forward bend that’s perfect if your headache is caused by tight shoulders. Sit on the floor so your shins are parallel and hip distance apart. Interlace your hands behind you in a double fist and lean forward, coming into a variation of Child’s Pose. Stay here if this feels good, or lift your hips into the air so you’re now resting on the top of your head in Grounded Tipover Tuck. Lower your hands as much as you need to feel a stretch in your chest, shoulders, and the back of your neck. Stay for five or more breaths.

| Seated Heart Opener

The Grounded Tipover Tuck stretches the back of your neck, so do this counterpose to target the front of your neck and chest. It’ll also reduce tension in your back, which is one cause for headaches. Sitting on your heels, place your hands behind your feet about 10 inches or so and arch your head back. This Seated Heart Opener makes your head feel light and open, so stay for five breaths or more if you love it.

| Happy Baby

If you think your headache might be caused by back pain that’s radiating up your spine, or you just need to take a few minutes to relax, give Happy Baby a try. Lie on your back with your knees bent, holding on to your thighs or the outside edges of your feet. You can slowly rock from side to side to increase the stretch in your hips and lower back, and to gently lull your mind into a state of relaxation.

| Legs Up the Wall

This restorative yoga pose will instill a sense of calmness. All you need is a wall. Sit as close as you can to the wall. If this is uncomfortable, prop your bum and lower back on a folded blanket. Keep the legs together or spread them wide in a straddle. Just close your eyes and breathe, staying as long as you’d like.

Cure Headaches With These Yoga Poses

Cure Headaches With These Yoga Poses

If you’re not a fan of heading to the medicine cabinet when you feel a headache coming on| then head straight to your yoga mat. Headaches can be caused by a variety of reasons such as tension in your neck| tight shoulders| or back pain| and these yoga poses are designed to gently stretch and open those areas| while circulating blood to your head. You can do one pose| a few| or follow the entire sequence.

| Seated Neck Release

Sometimes headaches can be caused by neck pain| so stretch out this tight area with a Seated Neck Release. Sitting in a comfortable position| place your left hand on the right side of your head and gently tilt your head to the left. Hold for a few breaths and then slowly switch sides. Repeat on both sides a few times.

| Relaxed Quarter Dog

Here is a more relaxed version of Downward Facing Dog called Quarter Dog. It takes the pressure off your hands and wrists by having you rest on your forearms. Take deep breaths while in this pose| and just let your head hang between your shoulders. Circulating blood to your head can often be just the thing to relieve your headache.

| Grounded Tipover Tuck

Here’s another forward bend that’s perfect if your headache is caused by tight shoulders. Sit on the floor so your shins are parallel and hip distance apart. Interlace your hands behind you in a double fist and lean forward| coming into a variation of Child’s Pose. Stay here if this feels good| or lift your hips into the air so you’re now resting on the top of your head in Grounded Tipover Tuck. Lower your hands as much as you need to feel a stretch in your chest| shoulders| and the back of your neck. Stay for five or more breaths.

| Seated Heart Opener

The Grounded Tipover Tuck stretches the back of your neck| so do this counterpose to target the front of your neck and chest. It’ll also reduce tension in your back| which is one cause for headaches. Sitting on your heels| place your hands behind your feet about 10 inches or so and arch your head back. This Seated Heart Opener makes your head feel light and open| so stay for five breaths or more if you love it.

| Happy Baby

If you think your headache might be caused by back pain that’s radiating up your spine| or you just need to take a few minutes to relax| give Happy Baby a try. Lie on your back with your knees bent| holding on to your thighs or the outside edges of your feet. You can slowly rock from side to side to increase the stretch in your hips and lower back| and to gently lull your mind into a state of relaxation.

| Legs Up the Wall

This restorative yoga pose will instill a sense of calmness. All you need is a wall. Sit as close as you can to the wall. If this is uncomfortable| prop your bum and lower back on a folded blanket. Keep the legs together or spread them wide in a straddle. Just close your eyes and breathe| staying as long as you’d like.

Better-Butt Challenge: A Lazy-Girl Workout You’ll Love

Better-Butt Challenge: A Lazy-Girl Workout You’ll Love

Our Better-Butt Challenge has 21 days of workouts to help you take your butt from flat to full. In the end| you’ll have a tighter| stronger backside. Be sure to check back tomorrow when we share the next workout of this three-week plan.

Welcome our Better-Butt Challenge! Good news: for today’s workout| all you need is a mat and your floor. We like to call this our Lazy-Girl Workout because you don’t even need to stand up| but don’t be fooled u2014 your backside will feel worked| and you’ll be proud that you’re already done with your workout for the day.

Directions: do two rounds of this complete eight-exercise circuit. Stretch your back with Child’s Pose as needed throughout the workout.

Week one| day three: eight reps

Week two| day 10: 10 reps

Week three| day 17: 12 reps

| Bird Dog

  • Begin on all fours with your hands directly under your shoulders and your knees directly under your hips. Bring your abs to your spine as your bring your left knee and right elbow together under your torso.
  • Keeping your torso stable| straighten your right arm and left leg. Reach through your left heel to engage the muscles on the back of the leg and your butt.
  • Return to starting position and switch sides to complete one rep.

| Clam

  • Start by lying on your left side. Bring your knees and hips to a 45-degree angle bend. Position your top pelvis away from your head to bring your waist off the floor. Maintain this neutral position throughout the entire exercise.
  • Lift your top knee up| keeping your heels together. Lower back to starting position| ensuring that you’re not moving your pelvis or torso.

| Single-Leg Bridge

  • Lie on your back| and bring your left knee into your chest with your hands clasped just below your knee. Lift your right toes up| and press your right heel into the floor to lift your pelvis and torso off the floor.
  • Lower your back and pelvis to the ground to complete one rep. Switch sides after finishing all your reps on the right.

| Donkey Kick Pulses

  • Begin on all fours and lift your right leg off the floor until your knee is in line with your hip.
  • Flex your foot and squeeze your glute to raise your heel an inch toward the ceiling. Continue these small| concentrated pulses.
  • Open your right knee out to the side| keeping your foot flexed| and pulse your leg one inch to the left. You are not trying to lift the knee up| but try to keep it level as it moves behind you. You should feel your glutes firing away as you pulse.
  • Repeat on the other side to complete a set.

| Elbow Plank With Side Step

  • Start in an elbow plank.
  • Extend your left leg out to the side| gently tapping your toes on the ground.
  • Bring your foot back into a plank. Repeat the same movement with your right leg to complete one rep.

| Superwoman

  • Lie face down on your stomach with arms and legs extended. Keep your neck in a neutral position.
  • With your arms and legs straight (but not locked) and torso stationary| simultaneously lift your arms and legs up toward the ceiling to form an elongated “u”” shape with your body u2014 your back arches and arms and legs lift several inches off the floor.
  • Hold for two to five seconds and lower back down to complete one rep.

| Elbow Plank With Donkey Kick

  • Begin in an elbow plank with elbows directly under shoulders| abs engaged toward the spine. Don’t let the pelvis sag down or pop up.
  • Lift right leg off the ground| bending your knee so the sole of your foot is toward the ceiling. Keep pelvis square to the floor. Don’t let your pelvis twist.
  • Press your right heel toward the ceiling as high as you can without moving your pelvis or lower back. The motion will not be huge but rather concentrated on the booty and hamstring.
  • Lower the bent leg slightly; repeat this motion for the required number of reps| then switch sides

| Tabletop Bridge

  • Sit on the mat with your fingers facing away from you| with about 12 inches between your butt and your heels.
  • Press through your glutes as you lift your butt off the floor| coming into a tabletop position.

A Beginner’s Guide to Quickly Mastering the Basic Yoga Poses

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