Tone Your Entire Body With This 1 Move

Tone Your Entire Body With This 1 Move

Short on time? Don’t skip the strength-training session u2014 get playful with the plank! By doing multitasking variations of this basic move| you can target your arms| back| core| legs| and booty to chisel out a stronger| more toned you.

| Plank Jacks

Take your jumping jacks to the floor for this plank variation that not only works your arms| core| and lower body| it’ll also get your heart pumping.

  • Begin in plank position with your feet together. Keep your upper body stable and engage your abs.
  • Begin doing jumping jacks with your legs. Hop them wide| then hop them together. Jump as quickly as you want.
  • Do a total of 30 jumping jacks| which counts as one set. Then complete two more sets.

| Two-Point Plank

This exercise might remind you of the quadruped (a crunchless ab exercise) on crack. It’s superhard| but the payoff is a stable torso.

  • Start in a plank position. Cheat your right leg toward your center line| and lift your left leg off the ground so your heel is even with your pelvis.
  • Keeping your torso steady| reach your right arm forward. Really brace through the abs by pulling your navel to your spine. Hold this position for 10 seconds.
  • Keeping your torso stable| bring your right elbow to your left knee under your body. Do not round your back or twist your spine| and keep your pelvis down. Then reach the arm and leg out and away from each other. This counts as one rep.
  • Do three sets of five to seven reps on each side.

| Elbow Plank

This is a killer move for your core| legs| and upper body. When holding elbow plank| be sure your shoulders are stacked over your elbows and your body is in one straight line.

  • Start on the floor| resting on your forearms and knees.
  • Step your feet out one at a time| coming into a plank position.
  • Contract your abs to prevent your booty from sticking up or sinking. Your spine should be parallel to the floor| with your abs pulling toward the ceiling.
  • Hold 30 seconds| and work your way up to one minute as you get stronger.

| Elbow Plank With Donkey Kick

Elbow plank is tough enough| but make it even more challenging by adding a booty-strengthening donkey kick.

  • From elbow plank position| bend your right knee| flex your heel| and press your foot up toward the ceiling without moving your pelvis. Lower the bent leg slightly| and repeat for a total of 15 to 20 repetitions. Then switch sides. Do three sets on each leg.

| Up-Down Plank

Strengthen your arms| upper back| and core with this challenging exercise called up-down plank.

  • Come into plank position with your arms and legs straight.
  • Beginning with the right side first| lower your elbow to the floor where your hand was. Then lower your left elbow to the floor where your left hand was (now you are in elbow plank| with your forearms parallel).
  • Then come back into the starting plank position onto your right hand and then back onto your left. This completes one rep.
  • Perform 10 reps starting with your right elbow. Then reverse directions by bringing your left elbow down first for an additional 10 reps.

| Side Plank Leg Lift

This variation of plank called side plank leg lift targets your shoulders| waist| abs| back| outer thighs| and glutes.

  • Place your right elbow on the ground. Extend both legs out so that your body is in one straight line and you’re balancing on the outside edge of your right foot.
  • Flex both feet if you can| and either rest your top hand on your upper hip or extend it in the air. Keeping your spine lengthened and your abs engaged| lift your left leg up just higher than your top hip. Then slowly lower it back to your bottom leg.
  • Do three sets of 15 to 20 repetitions on each side.

| Easy Knee-Tuck Crunches

Capitalize on the instability of an exercise ball| and try the tuck crunch. This move strengthens your core while toning your arms| chest| shoulders| and lower abs.

  • Get into a plank with your shins on the ball.
  • Pull your knees toward your chest| and then shoot your legs back out. Keep your body in a plank position the entire time.
  • Do three sets of 15 to 20 crunches.

| Reverse Plank

This yoga-inspired tabletop lift will tone your triceps| quads| glutes| and abs using a reverse-plank variation.

  • Start in a tabletop position. Inhale and| as you exhale| lower your hips and straighten your legs so your hips are hovering above the floor. To make this move more challenging| hold each position longer.
  • Do three sets of 15 to 20 reps| flowing from one to the other| pivoting on your hands and heels.

| Reverse Plank With Leg Lift

Try this variation of the reverse plank to target your shoulders| legs| and abs.

  • Begin sitting on your tush with your legs straight. Bring your palms a few inches behind you| fingertips facing the toes.
  • Press into your feet and lift your bum off the ground. Try to keep your body in one diagonal line. You can also do this exercise on your elbows if it bothers your wrists.
  • Alternate between lifting your right leg up and then your left. Move with control| making the movements slow and steady| and keeping the hips lifted.
  • Complete three sets of 15 to 20 lifts on each leg.

| Circling Plank

Grab an exercise ball for this move that tones your upper body and your lower abs.

  • Begin in an Elbow Plank with your forearms resting on the top of a ball.
  • Keeping your core strong and your body still| use your arms to roll the ball in small counterclockwise circles.
  • Do five circles in this direction and five clockwise. This counts as one set.
  • Complete three sets.

| Plank Row

Add some rowing action to your plank to target not only your arms and back| but your core and glutes too. Talk about a full-body exercise!

  • Start in a plank position with your legs wider than hip distance; the wider stance makes you more stable. Hold onto your dumbbells| keeping your wrist locked to protect the joint.
  • With your core tight and your glutes engaged| exhale| stabilizing your torso as you lift your left elbow to row; feel your left shoulder blade sliding toward your spine as you bend your elbow up toward the ceiling.
  • Keeping your neck long and energized| return the weight to the ground| and repeat the movement on your right side.
  • Do 10 reps per arm| and repeat for three sets.

| Side Elbow Plank With a Twist

Adding a twist to a side plank challenges your balance| works your obliques| and tones your shoulders!

  • Come into a side elbow plank on your right side| with your feet stacked one on top of the other. Keep 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| engaging your deep abs. Rotate your left ribcage toward the floor. Stay there for a second| and deepen your abdominal connection by pulling your navel in toward your spine even more.
  • Return to the starting position| and repeat seven more times for a total of eight reps| then switch sides. Repeat series again on your left side.

| Plank With Lateral Arm Reach

With this plank variety| balance and control are key. It’s definitely a move that will have you feeling the burn.

  • Start in a plank position.
  • Keeping your torso stable| slowly reach your left arm out to your side. Brace through the abs by pulling your navel to your spine. Hold this position for five seconds. If you feel too unstable| try moving your right hand so it is under the center of your chest rather than under shoulder right shoulder.
  • Keeping your torso stable| bring your arm back to the plank position. Do not round your back or twist your spine.
  • Repeat this same motion on the other side| extending your right arm to your side.This counts as one rep.
  • Do three sets of five to seven reps.

| Plank Side Walk

For shapely deltoids| take your plank for a sideways walk with this move that’ll target the core as well as the upper body.

  • Begin in plank position with your hands underneath your shoulders| body in one straight line.
  • Simultaneously cross your right hand over your left| as you step your left foot to the left. Then simultaneously step your left hand and right foot to the left| so you’re back in plank position. Your hands move together as your feet step apart.
  • Repeat this for five steps to the left| and five steps to the right to complete a rep. Be sure to keep the hips low as you move| drawing the navel toward the spine.
  • Repeat four more more times for a total of five reps.

| Side-Plank Crunch

We love how this move targets the entire side of the body.

  • Begin in 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 10 reps on each side to complete a set. Do three complete sets.

What You Need to Know About Adding Muscle to Your Frame

It seems that getting stronger is on almost everyone’s New Year’s resolution list this year. But just wanting it won’t make it happen. Just going to the gym and lifting weights without a plan won’t necessarily make you stronger either. There are many nuances you’ll need to consider before even getting to the gym. Here are some tried-and-true methods to get you stronger much faster than you ever thought possible!

According to Micah LaCerte, CPT and owner of Hitch Fit, “The only way to get stronger is continuing to add weight to the movements you are doing in the gym.”

But if lifting heavy things alone were the solution, nobody would ever have the dreaded muffin top or arm jiggle. The secret is in how you approach your weight-training efforts. According to trainer Brian Pankau, CPT, you should focus on basic moves and approaches. That means doing simple moves like squats, lunges, chest presses, arm curls, rows, and the like while remembering to “add more weight when the final set for a specific exercise is completed too easily.” The focus should be on hitting every major muscle group in your body with this progressive approach.Related: Are You Using the Right Size Dumbbells?

Now that you know what moves to do and how to increase weight, you need to know about reps and sets. Sure, you could just lift and lift until you’ve exhausted your body, but weightlifting has a simpler and more scientific approach. Your best bet is to focus on doing a few sets of each exercise for about 10 to 12 repetitions, or reps, each. That means you would do each exercise about 30 to 36 times each, but with a 30-to-60-second pause between every set of 10 to 12 reps. This allows your muscles to rest in between sets, so you can get the most out of them every time you lift.

Related: A Video Tutorial on How to Master the Burpee

How do you start? Glad you asked! According to Pankau: “Beginners should always stick to lighter loads while working on proper form and technique for exercises. This develops better training habits in the earlier stages and also increases joint range of motion properly to prevent injuries.”

But that isn’t everything. In fact, LaCerte told us that getting stronger really comes down to two essential factors: proper nutrition in conjunction with planned, progressive weightlifting.

The nutrition part may sound simple, but LaCerte believes that “you need to have a lot of focus on it to stay on track ¡ª when you’re building strength and muscle, you need more calories than when you’re trying to cut weight.” While you may think that the weightlifting aspect is the more complex part of the equation, the truth is that it really comes down to the basic principle of “lifting heavier to get strong, which builds muscle,” according to LaCerte.

Related: Should You Run Before You Lift?

Image Source: POPSUGAR Photography/Kat Borchart

All-Time-Best Inner-Thigh Exercises

All-Time-Best Inner-Thigh Exercises

A toned inner thigh is a healthy inner thigh u2014 attractive and strong. Show yours some love with these 18 inner-thigh exercises that will keep you feeling confident in those leggings and skinny jeans once Winter comes along.

| Ball Leg Lifts

Using an exercise ball when strength training is a great way to add a little bit more challenge to basic exercises. Since you have to work hard to keep the ball in place| you end up using more muscle groups. This exercise will tone your thighs| especially your inner thighs| and also your core.

  • Lie on your side on the floor with your arms crossed in front of your body. If this is uncomfortable| bend your bottom elbow and rest your head on your hand.
  • Place a large exercise ball in between your feet| and slowly lift the ball up toward the ceiling using only your hips and butt. Return to the start position. This counts as one repetition.
  • Complete three sets of 15 reps.

| Glider Side Lunge

This exercise works the legs and glutes| but as you slide your leg back to center| your inner thigh does all the work. You need one of those discs like the Valslide| but if you don’t have one| just use the lid of a plastic container and do this move on a carpet. Or wear socks and try it on a wood floor.

  • Stand with your feet a few inches apart| with your right foot on the plastic lid. Make a fist with one hand and cup your other hand over it. Keep your hands in front of your chest throughout the exercise to help you stay balanced.
  • Put weight into your left leg| and as you slowly bend your left knee and squat down| slide your right foot out to the side. Then as you slowly straighten your leg| slide the right foot back in. Most of your weight remains in the leg that’s not moving.
  • Complete three sets of 10 reps with each leg.

| Sumo Squat With Side-Arm Raises

Celeb trainers David Kirsch| Jackie Warner| and Teddy Bass all recommend the sumo squat (also known by the name pliu00e9 squat) for creating shapely legs. Focus on the inner thigh when doing this move| not the quad.

  • Stand with legs wide and toes pointed outward slightly. Hold a pair of dumbbells in your hands with your arms straight and your palms facing down.
  • Bend your knees until your knees are over your ankles while raising your arms to just below shoulder height. Arms should be in line with your legs u2014 you should see the weights in your peripheral vision.
  • Straighten your legs and lower your arms simultaneously.
  • Complete three sets of 15 reps.

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“”}|{“”image””:”” Pilates Inner-Thigh Leg Lifts

This exercise might remind you of Jane Fonda’s workout videos from the ’80s| but it’s been a staple of the Pilates mat repertoire for decades. Since the knee is straight| you work all the muscles of the inner-thigh group.

  • Lying on your side| lengthen your bottom leg and cross your top leg over it. Rest either your knee or foot on the floor. Prop your head up with your hand| or rest your head on your arm.
  • As you exhale| lift your bottom leg up| and inhale as you lower it back down. Your torso should stay still while you do this.
  • Do 10 reps| then repeat on the other side.
  • Watch a video on how to do the side-lying leg lift here.

| Gate Swings With Cross

This deep inner-thigh stretch tones your glutes| quads| and both your outer and inner thighs| and it also gets your heart rate up! Check out this GIF demonstrating this move in action.

  • Start with your feet in a wide| second-position stance with your toes pointed slightly outward. Bend your knees and lower into a squat| using your hands to help push your knees wide apart to deepen the inner-thigh stretch.
  • Push off your knees to get leverage| and jump your right leg in front of your left| landing in a standing cross-legged stance.
  • Immediately jump your legs back out to a wide squat with your hands at your knees.
  • Push off your knees and jump your legs together| crossing your left leg in front of your right.
  • Repeat as many times as possible for at least 40 seconds.

| Narrow Squat With Overhead Press

Standing with a much narrower stance while you squat targets the inner thigh| inner quad| and inner hamstring. There is no reason not to multitask on this move u2014 so work your arms too. Here’s how:

  • Begin standing with your legs together| arms raised to shoulder height with elbows bent| holding weights by your ears.
  • Squat toward the floor by bending your knees and reaching your bum backward| as if you were sitting in a chair. Keep your legs squeezing together. Focus your weight into your heels. While squatting| raise your arms overhead into a parallel position.
  • Return to starting position by pressing through your heels while bending your elbows to lower the weights back to shoulder level.
  • Do 15 reps for one set. Do three sets.

| Scissor Jacks

This dynamic move tones your arms and legs while getting your heart rate up; here’s a GIF demonstrating how.

  • Stand with your feet shoulder width apart| and extend your arms straight out to either side with palms facing down. This is the starting position.
  • Jump| and cross your right arm over your left and your right foot over your left. Jump back to the starting position| then cross with the opposite arm and foot. This counts as one rep.
  • Continue alternating sides and repeating this movement until you complete 25 reps. Be sure to keep up the pace and not allow too much time for recovery between jumps; this way you’ll be sure to keep up your heart rate and engage your whole body.

| Side Lunge

The side lunge works the muscle on the side of the pelvis as well as the inner thighs.

  • Holding a five- to 10-pound weight in your left hand| stand with your feet and knees together| hands on your hips.
  • Take a large step with your right foot to the right side| and lunge toward the floor.
  • Make sure your right knee does not extend past your toes| and keep your left leg relatively straight.
  • Push off through your right foot to return to the start to complete one side lunge.
  • Do three sets of 10 on each side.

| Bridge With Squeeze

Adding an inner-thigh squeeze to your basic bridge will tone your inner thighs.

  • Start on your back with your knees bent and your feet hip distance apart. Place a pillow| a ball| or a toning ring between your knees.
  • Push up into a bridge. Keep your ribs aligned with your pelvis.
  • Without raising or lower your pelvis| slowly squeeze your pillow 20 times. Lower the pelvis and bring your knees to your chest to round and relax your back. Then repeat twice for a total of three sets.

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“”|””large_link””:”” Chair Pose

You’ll feel the thigh burn in this yoga-inspired Fierce Pose exercise.

  • Stand with your legs together| and soften your knees. Reach your arms overhead| and touch your palms together as you fold your chest down toward your knees.
  • Hold this position as you drop your tailbone down in a small pulsing motion 10 to 15 times.
  • Keep your legs squeezed together for support.
  • Then cross your left elbow over your right thigh| and hold here for five to 10 seconds. Rise up back to center| and repeat on the left side.

For a more advanced version| try the relevu00e9:

  • While staying in Fierce Pose| lift your heels off of the ground and keep your tailbone down.
  • Pulse your seat toward your calves 10 to 15 times| and hold the last pulse for five seconds to finish.
  • When you end in Chair position| make sure your back stays flat| and think about framing your ears with your arms to keep them lifted for a beautiful finish.

| Elbow Plank With Leg Lift

Adding a leg lift to your side plank tones the outer thigh while challenging your core. The trick to keeping the pelvis high as you lift your top leg is to reach the inner thigh of your bottom leg toward the ceiling.

  • Place your right elbow on the ground. Extend both legs out so that your body is in one straight line and you’re balancing on the outside edge of your right foot. Flex both feet if you can| and rest your left hand on your upper hip.
  • Keeping your spine lengthened and your abs engaged| lift your left leg up just higher than your top hip. Then slowly lower it back to your bottom leg.
  • Keep your waist up and lifted| and don’t sink into your bottom shoulder.
  • Do three sets of 15 to 20 repetitions on each side.

| Side Lunge to Curtsy

If lunges are new to you| don’t add dumbbells to this exercise until you are comfortable with the leg positions.

  • Holding a five- to 10-pound weight in your right hand| side lunge to the left| bringing your right hand to your right foot. Lower your butt as much as possible while sinking back into your heels. Keep your toes pointed forward and your left knee bent to no more than 90 degrees.
  • Push off gently with your left foot| and come into a curtsy position with your left leg crossing behind your right as you press your weight overhead. Keep your hips square and your curtsy tight. Both feet should be pointed forward. This completes one rep.
  • Repeat by stepping immediately into a side lunge from the curtsy.
  • Once you have completed 15 reps| switch sides. Do three sets total.

| Leg Swings

A great warmup move| this also works the inner thighs.

  • Stand with the feet together| arms out wide. Raise your right leg out to the side| balancing on your left foot.
  • Swing the right leg in front of the left| and then swing it back out to the side.
  • Complete three sets of 10 to 12 reps| and then repeat with the left leg.

| Ball Pass

Although this move targets your abs| squeezing a ball between your legs also works your inner thighs. Here’s a video demonstrating this effective move.

  • Lie on your back| holding the ball with straight arms lifted toward the ceiling; raise your legs toward the ceiling too.
  • Keep your lower back pressed into the floor as you lower the ball above your head and your legs toward the floor.
  • Return to starting position| and switch the ball so you’re holding it between your feet.
  • Lower your feet to the floor| reaching your arms overhead. Return to starting position.
  • This counts as one rep. Complete two sets of 10 reps.

| Towel Runs

These two variations will target abs and legs| including your inner thighs.

  • First| take two small towels and fold them into squares. Place on a slick surface like a wooden floor. Step on them with the balls of your feet.
  • Place your hands on the ground and drive your right leg back. Quickly switch so your right leg is in front and your left leg is back (like you are doing mountain climbers).
  • Do eight reps on each leg.

For even more inner-thigh targeting| do this variation:

  • In a low squat position on the towels| turn your right knee out so it is pointing in a diagonal.
  • Drive your left knee back toward a corner so it is diagonal from your right knee.
  • Quickly switch legs and repeat for a total of eight reps per leg.

Watch how to do towel runs and one more inner-thigh exercise in this towel workout video!

| Crossover Lunge With Medicine Ball

Use this exercise to tone the lower glutes as well as the inner thighs. Adding arm work makes this a time-saving full-body move.

  • Stand with your feet shoulder distance apart| holding a medicine ball.
  • Take a large step diagonally forward with your left foot| planting it at the 11 o’clock position. Sink down until your thighs form right angles. Keep the medicine ball stable.
  • Extend your legs| then lift your left knee and bring it in toward your chest. Step back with your left leg| this time lunging behind your torso and stepping back to the 8 o’clock position as you sink down into the reverse lunge. This completes one rep. Complete your set| then switch sides.
  • A set equals 15 to 20 reps on each leg. Do two sets.

| 10-Minute Inner-Thigh Workout

Whatever you’re wearing| toned inner thighs will help you rock your look. Check out this 10-minute workout that focuses on toning and tightening the inner thighs.

| Tone the Inner Thighs With These 5 Must-Do Moves

Watch this video to learn five simple inner-thigh moves to keep this often overlooked area strong and trim. Plus| the only prop you need is a pillow.

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.

The At-Home Workout That Works Your Entire Body in 20 Minutes

The At-Home Workout That Works Your Entire Body in 20 Minutes

This quick| full-body workout will help you stay fit no matter where you are. With no equipment needed to work your entire body| there really are no excuses. Plus| it’s short! This workout| including warmup and cooldown| takes between 20 and 30 minutes. It all depends on how much rest time you take between circuits.

Directions: Warm up with five minutes of light cardio| then perform this five-exercise circuit three times. Cool down with three minutes of stretching.

| Goblet Squat

Reps: 15

  • 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.

| Push-Up

Reps: 12

  • Come into plank position with your arms and legs straight| shoulders above the wrists.
  • Bend your elbows out to the sides and lower your chest toward the ground. Stop as soon as your shoulders are in line with your elbows. Exhale feels the abs pull to the spine to help you straighten your arms. This counts as one rep.
  • If this is too difficult| do this exercise with your knees on the floor.

| Side Bridge

Reps: 12 each side

  • Start lying on your left side with your weight on your elbow. Your legs are almost straight and your feet stacked with the right on top. Inhale to prepare.
  • Exhale| pull your abs to your spine| and lift your pelvis off the floor| coming into a side elbow-plank. Really lift your bottom waist up. Pull your shoulder blade down your back so your shoulder stays away from your ear (this will work your lat| too).
  • Hold for three seconds. Lower your pelvis back to the floor slowly and with control to complete one rep.

| Gate Swing

Resp: 15

  • Start with your feet in a wide| second-position stance with your toes pointed slightly outward. Bend your knees and lower into a squat| using your hands to help push your knees wide apart to deepen the inner-thigh stretch.
  • Push off your knees to get leverage| and jump your feet together to complete one rep.

| Frog Crunch

Reps: 15

  • Start on your back with your hands behind your head and your elbows wide. Keeping your heels together and toes pointed out| bring your knees to touch your elbows as you perform a crunch bringing your upper back and head off the floor.
  • Keeping your abs engaged and heels together| lengthen your legs away from your center as you lower your head to the floor.
  • Draw your legs back into the frog position to complete one full rep. Make sure to pull your navel to your spine throughout this exercise.

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.””

The Moves You Should Be Doing For a Perkier Butt

The Moves You Should Be Doing For a Perkier Butt

Need to shape up your backside? Look no further u2014 we’ve got over 30 of the most effective exercises to perk up your backside fast. Read on to learn the moves| and stick around to the end for five celebrity-inspired butt-shaping video workouts for you to follow!

u2014 Additional reporting by Michele Foley| Lizzie Fuhr| Susi May| Jenny Sugar| and Jaime Young

| Step-Up

All you need is a bench or a sturdy chair to do the step-up:

  • Place your right foot firmly on the bench with your left foot directly under your left hip.
  • Step up| straightening your right leg| bringing both feet completely onto the bench. Slowly bend your right knee| lowering the ball of your left foot back to the ground| keeping your right thigh engaged. For a more advanced version| you can kick the left knee up as you step up. Complete three sets of 15-20 reps on each leg.

| All Fours

This barre-inspired move gives your booty a surprisingly tough workout:

  • Start on all fours with knees placed directly under the hips and elbows below the shoulders; legs should be touching. Round the back up toward the ceiling and pull abs away from the floor.
  • From there| lift one leg from the ground| keeping it at a 90-degree angle| and point toes up at the ceiling. Make tiny pulses upward for 15-20 repetitions.
  • For more of a challenge| flex the lifted foot| and pulse up with the energy in your heel for 15-20 more reps.

| Lying Hamstring Curl

  • Start by lying flat on your back with an exercise ball under your heels. Bridge your hips up| and hold that position through the entire exercise.
  • Flex your feet and dig your heels into the ball. Place your arms straight out to your side for support u2014 don’t use them| though; they are just for support.
  • Slowly roll the ball toward your body as you curl your heels. Keep your hips in the bridge position; don’t thrust them toward the ceiling as you do the move.
  • Then slowly return to the start position (straight legs| hips bridged) to complete one rep.
  • Do three sets of 10-15.

| Side Kick on All Fours

This side-kick exercise is great for working the deep glute muscles| which help give the butt a lifted look. It might feel like an old-school Jane Fonda move| but we’re still doing this classic exercise because it’s so dang effective.

  • Start on all fours with hands underneath your shoulders and knees under your hips. Keeping the knee bent 90 degrees| lift the right leg until it is parallel to the floor.
  • Keep the right thigh still as you straighten your right knee| kicking your leg out to the side. Don’t let the leg lower as you kick it.
  • Bend the right knee back to 90 degrees| then lower the leg. This completes one rep.
  • Do three sets of 20 reps per side.

| Plank Leg-Lifts

Doing these plank leg-lifts on an exercise ball further challenges your balance to help strengthen your core while you work your backside:

  • Lie on your belly on an exercise ball| and walk your hands out so the ball is underneath your shins. Your hands should be underneath your shoulders.
  • Draw your navel toward your spine to engage your abs| which will help keep your spine straight and your body stabilized.
  • Lift your right leg into the air| then slowly lower it back toward the ball| but don’t let it touch. This counts as one repetition. Keep your pelvis level throughout your reps.
  • Complete three sets of 10-12 reps with the right leg| and then repeat with the left.

| Barre Frog

Tone your butt while on your belly with this frog pose from barre-inspired workouts:

  • Start lying on your stomach on top of a mat or soft area. If your mat is on hardwood| then fold a piece of the mat underneath your hips for extra cushion. With one fist on top of the other and your elbows bent| place your forehead into your top fist| pressing your arms into the floor for support. Bend your knees| flex your feet in the air| and lift your knees off the floor.
  • From this position| extend your knees behind you| using the energy in your heels to press your legs away in a pulsing tempo. With every press of your heels| emphasize the slight straightening of the knees as you pulse your legs away from your butt. Think of a frog that squats down and leaps. Your knees are making a similar motion and| like a frog| your legs are suspended in air.
  • Complete this exercise for 20-30 reps. For added challenge| release your arms out in front of you for the last 10 reps to tone your upper back at the same time.

| Pure Barre Leg and Upper-Body Lifts

This exercise from Pure Barre targets thighs| love handles| and glutes:

  • Begin by lying down with your belly on the mat| toes together and knees apart.
  • Ground your palms on the floor| placing them on top of one another with your forehead resting on the back of the hands.
  • With your legs still floating off the ground| lift your forearms up in one motion.
  • Keep your back and seat engaged while you lift your upper and lower body together. Do this 10-15 times.
  • Now| stay lifted as you extend your arms back behind you to grab hold of your ankles.
  • Relax your shoulders and stay active in the stretch for 10 counts. Keep your whole body engaged| holding your highest position for the best stretch.

| Jump Squats

The classic squat is a great exercise for toning the derriere| and when you add a jump| the move becomes more effective. Jumping also increases your heart rate to burn even more calories u2014 bonus!

  • Begin in an athletic stance with feet shoulder-width apart and arms bent with hands at chest level. Bend knees and come into a full squat.
  • Jump up as explosively as you can| reaching for the ceiling.
  • When you land| lower back into the squat position to complete one rep.
  • Do three sets of 12 reps.

| Pulsing Pliu00e9 Squat

Shake up your squat routine with the pulsing pliu00e9 squat| which targets glutes and inner thighs:

  • Start in second position| with your legs opened wide to the sides and your toes turned slightly outward. Placing your hands on your hips| bend your knees| going as low as you can. Make sure your shoulders remain directly over your hips and your back stays in a straight vertical line. Use the mirror to monitor your posture| and do make sure to keep your heels directly below your knees to avoid harming the joint.
  • While holding second position| in a pulsing fashion| lower and raise your hips one inch for 10-15 reps.
  • Stay at your lowest point| reverse the emphasis of the pulse| and begin to lift your hips up one inch in a very tiny range of motion for 10-15 reps.
  • Now| extend arms in front of you (as shown) and hold for 20 counts at your lowest point.

| Elevated Split Squat

Whether on the ball or outside on the bench| the elevated split squat (aka Bulgarian split squat) really works your butt:

  • Begin by placing the top of your right foot on the bench| with your left leg straight. Bend your left knee| engage your right glute| and lower your pelvis toward the ground. You want your left foot out far enough so that when you lower your hips| your knee stays directly over your ankle.
  • Straighten your left leg and rise back up to the starting position. Complete three sets of 10-15 reps on each leg.

| Side-Lying Leg Lift

For a slight variation| try side-lying leg lift:

  • Start on your side with your legs extended| flexing both feet. Place your top hand on the ground in front of your abs and your supporting arm under your head. Make sure your bottom leg stays extended for the duration of the series.
  • Keeping the energy reaching out through your flexed heels| lift your top leg up about six to eight inches from the floor. From here| make tiny pulses upward 20 times. Holding your leg at the highest point of your lift| draw one-inch circles with your heel for 20 reps.
  • Keeping your top leg lifted| bend and straighten your knee. Do this 20 times while not letting your thigh lower as you press through the heel to lengthen your top leg to the straightened position. For an even greater burn| finish this series with lifts in a bigger range of motion| taking the foot all the way toward the ceiling and back down| 10-20 times.

| Ballet Butt

Sculpt a ballerina-worthy butt with this move that you can do using a chair:

  • Start with one hip touching your support item; chairs and stable bookshelves work great. Reach the arm closest to that item in front of you| and hold onto it with your hand. Reach your opposite arm across your body to grab on as well. Make sure that forearm is touching across your core to get a good grip on the chair or shelf.
  • Touching your heels together| separate your toes and bend your knees. Round your lower back until the arch disappears and your hips are completely tucked forward. Now extend your left toes behind you and retuck your hips; pulsate tiny holes behind you while you retuck at the same time. You should barely be able to see this move happening| just slightly initiating from your toes while your seat continues to press forward.
  • Complete 20-30 repetitions| and then switch sides.

| Superman Ball Lifts

The Superman ball lift is a butt-challenging variation on your standard Superman:

  • Lie on your belly| and hold an exercise ball between your feet.
  • Engage your abs| and extend your arms straight out in front of you.
  • As you inhale| squeeze the ball and lift your knees| arms| and chest off the floor. Hold for a count of 10| and then slowly release your body back to the floor.
  • Repeat for a total of 10 lifts.

| The Pretzel

The Pretzel move helps lift your backside and tone the lower back. Here’s how to do it:

  • Start with one leg in front and one leg back. Place your front shin in line with the mat| and check that your knee is directly in front of your hip| resulting in a 90-degree angle. Your back knee should be behind the edge of the mat at a 45-degree angle.
  • Place your hands on the floor in front of you; one hand should lay flat in front of the ankle while the opposite hand frames the outside of the knee.
  • Shift your weight to the center| and keep your shoulders and hips square. You want your chest to stay in the same line as your front thigh.
  • Once you feel stable| lift your back leg up as high as you can while keeping your core and glutes engaged. Pulse your leg up as a whole| leading it with the knee for about 15-20 reps. Then lower your leg back to the starting position. For added challenge| keep your leg suspended and wrap your knee toward the opposite side for 15-20 more reps. Combining both movements will increase the burn! Hands are optional. Repeat on the other side.

| Lateral Band Walks

For a shapely backside| you actually need to tone the glutes on the sides of your pelvis too. These lateral walks strengthen those very muscles: the glute meds. Plus| strong glute meds help stabilize the pelvis| making this exercise great for runners.

  • Place a resistance band just below your knees.
  • Begin standing with feet directly underneath your hips| and squat about halfway down.
  • Take a step sideways to the right as far as you can. To fully activate the muscle| be sure to step onto your heel| rather than your toes.
  • Actively resist the pull of the exercise band as you bring your left leg slowly toward your right| returning to the starting position.
  • Step to the right 20-30 times| then reverse directions stepping to the left 20-30 times; you really want to feel the muscle burn. Repeat for three sets.

| Single-Leg Deadlift With Kettlebell

The single-leg deadlift not only works your backside| targeting both the hamstring and the glutes| but also works the core. Be sure to choose a weight that is challenging for this exercise. If you don’t have a kettlebell| then a dumbbell will certainly do.

  • Hold a kettlebell (between 10 and 20 pounds) in your right hand| and lift your right foot slightly off the ground.
  • Keeping your back neutral| lean your entire torso forward while raising your right leg| which should stay in line with your body. The kettlebell will lower toward the ground. Keep your right shoulder blade pulled down your back.
  • With your back straight| return upright| coming to your starting position. This completes one rep. Maximize this move by keeping your right foot off the ground as you go through your reps.
  • Do 12 reps on each leg| for three sets.

| Dumbbell Squat

Squats are one of the most effective ways to target your backside. Holding dumbbells makes them a little more challenging.

  • Stand with your feet hip-width distance apart| holding a dumbbell at shoulder level| with palms facing inward.
  • Slowly bend your knees as if you were going to sit in a chair| keeping all the weight in your heels. Don’t let your knees move beyond your toes| and don’t let the knees roll out or in. Squat down as low as you can| keeping your head and chest lifted| your spine long| and your shoulders relaxed. Keep your arms steady as you lower down.
  • Press through your heels| and slowly straighten your legs to stand up. Make sure to keep your spine neutral. Do not round your back.
  • Do three sets of 12-15 reps.

| Wide Squat

Widening your stance while doing squats will target your glutes differently and will also tone your thighs.

  • Hold a pair of dumbbells in your hands with your arms straight and your palms facing away from you. If you don’t have dumbbells| keep your hands clasped in front of your chest as shown. Step your feet apart so there’s about 20 inches between your heels. Point your toes out slightly.
  • Bend your knees and elbows| keep your shoulders over your hips| and lower down so your weight is back in your heels. Then straighten your legs and arms.
  • Complete three sets of 12-15 reps.

| Deep Reverse Lunge

Reverse lunges are super-challenging| but if you step back even farther| deepening your lunge| then you’ll really feel it in your lower body.

  • Begin with your feet together| holding a dumbbell in front of your chest.
  • As you step your right foot back into a deep lunge| lower the dumbbell to your left foot. Make sure your left knee is directly over your ankle.
  • Step your right foot forward to return to the starting position. Repeat| lunging the left foot back. This counts as one rep.
  • Complete three sets of 12-15 reps.

See the reverse lunge in action here.

| Tipping Row

This rowing variation works the backside beautifully u2014 and not just your bum. It targets the hamstrings and upper back along with the glutes.

  • Stand up straight and hold two dumbbells with palms facing each other.
  • Lift up your left foot so you are balancing on your right leg. Find your balance| then sweep your left leg back and extend your arms toward the floor.
  • Holding this position| bend your elbows back so that the dumbbells meet the sides of your chest. Keep your shoulders down and elbows straight back.
  • Do three sets of 10| then repeat with the other leg.

| Side-Lunge to Curtsy

This sideways lunge will target your outer tush as well as your inner thighs.

  • Holding a dumbbell in your left hand| side-lunge to the right| bringing your left hand to your right foot. Lower your booty as much as possible. Keep your toes pointed forward and your right knee bent to no more than 90 degrees.
  • Push off gently with your right foot| and come into a curtsy position with your right leg crossing behind your left as you press your weight overhead. Keep your hips square and your curtsy tight. Both feet should be pointed forward. This completes one rep.
  • Repeat by stepping immediately into a side-lunge from the curtsy.
  • Once you have completed 12-15 reps| switch sides. Do three sets total.

| Romanian Deadlifts

This basic move not only targets your tush| but also tones the hamstrings and quads.

  • Stand holding a pair of medium-weight dumbbells in each hand| arms at your sides| with your knees slightly bent.
  • Keeping your arms straight and knees slightly bent| slowly bend at your hip joint (not your waist)| and lower the weights as far as possible without rounding your back| which should remain straight.
  • Now squeeze your glutes to slowly pull yourself up (don’t use your back).
  • Do three sets of 12-15 reps.

| Warrior 3

In this pose| the glute muscles lift that leg up and hold it so it remains parallel to the floor. Talk about a workout.

  • Stand with your feet together. Inhale as you extend your arms out wide in T position or straight overhead for a more advanced variation.
  • Exhale as you bend forward at your hips| lifting your left leg straight behind you coming into Warrior 3. Draw your navel toward your spine and hold for five breaths. Then come to stand| lower your left leg| and repeat with the right leg lifted for another five.

| Crossover Lunge

Adding arm work to this glute- and inner thigh-toner makes this a time-saving full-body move.

  • Stand with your feet shoulder-distance apart. Grasp a dumbbell in each hand or a medicine ball. Extend your arms down at your sides if you are holding dumbbells or hold the medicine ball in front of you with arms extended.
  • Take a large step diagonally forward with your right foot| planting your foot at the 11 o’clock position. Sink down until your thighs form right angles. As you bend your knees| curl the dumbbells toward your upper arms or the medicine ball toward your chest.
  • Extend your legs| lift your right knee and bring it in toward your chest| and lower your arms. Step back with your right leg| this time lunging behind your torso and stepping back to the 8 o’clock position. As you sink down into the reverse lunge| complete another bicep curl. This completes one rep. Complete your set| and then switch sides.
  • A set equals 15-20 reps on each leg. Do two sets.

| Elbow Plank Donkey Kick

Evolve your basic donkey kick into a full-body move. Working your glutes and hamstrings in an elbow plank will work your core. Toning your abs and your behind with one move is a win-win in my book.

  • 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 low back. The motion will not be huge| but concentrated on the booty and hamstring.
  • Lower the bent leg slightly| and repeat for a total of 10 repetitions. Then switch sides.
  • Do two sets on each leg.

| Lying Butt Lifts

Since this move requires no equipment| you really have no excuse to skip it! For a bigger burn| flex your butt for five seconds at the top of each move| or hold a yoga block between your knees as shown.

  • Lie flat on your back on a mat with your knees bent and your arms at your sides. Feet should be hip-distance apart.
  • Slowly raise your pelvis up toward the ceiling to a point where your body will be at about a 40- to 45-degree angle relative to the floor.
  • At the top of the movement| be sure to really flex your butt for one second u2014 try and make it a long second.
  • Now slowly return to the start position to complete one.
  • Do three sets of 12-15.

| Booty Kicks With Resistance Band

Feel the burn with this move u2014 your butt and outer thighs will be feeling it in no time!

  • Hold onto either end of your resistance band| and place the center of the band around the sole of your right foot. Then place your elbows and knees on the ground so your back is straight.
  • Hold the band firmly| draw your belly in| and extend your right leg straight out behind you. Then draw your knee forward| but don’t let it touch the ground.
  • Repeat for a total of 15-20 times. Then do this exercise with your left leg.

| 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.
  • Do as many reps as you can for one minute.

| Single-Leg Bridge

  • Lie on your back| with the knees bent| and place your hands on the floor for stability. Extend the left leg out.
  • Pressing your right heel into the floor| lift your pelvis up| keeping your body in a stiff bridge position.
  • Slowly lower your body to the floor. This completes one rep.
  • Repeat with one leg for 30 seconds| then switch sides and perform reps on your other leg for an additional 30 seconds.

| Leg Balance Warrior 3

  • Stand on your left foot with your right leg lifted to 90 degrees and your right knee bent.
  • Lean your torso forward as you lengthen your right leg behind you. Reach your arms overhead for balance as your torso and leg come parallel to the floor. Keep your left knee slightly bent.
  • Hold this position for a moment| and reach through your right heel to engage the back of the right leg.
  • Bring your right leg forward| and return to standing upright. This completes one rep.
  • Do as many reps on this side for 30 seconds| than do 30 more seconds on the left side.

| Squat With Side Kick

  • Stand with your feet shoulder-width distance apart| feet parallel. Hold your hands out in front of you for balance. Bend your knees| lowering your hips deeply into a squat| keeping weight back in your heels.
  • Then rise back up| straightening the legs completely and lifting the right leg out to the side| squeezing the outer glute.
  • As you step the foot back into shoulder-width distance position| squat down again. Then stand up and do a side leg lift on the left side. Lower the leg back to the starting position.
  • Repeat this pattern for one minute.

| Standing Booty Kicks

A do-anywhere exercise| try standing booty kicks the next time you’re brushing your teeth.

  • Stand tall| and place your hands on your hips.
  • Put all the weight in your right leg| keep both legs straight| and lift your left leg directly behind you. Let your glutes do all the work. Keep your left foot flexed| and work on lifting your heel as high as you can without leaning your torso too far forward. Engage your abs to help you stay balanced.
  • Then lower your left leg so it’s parallel with your right| but don’t let it touch the ground. Then lift it back up behind you.
  • Repeat this move 20 times at a moderate pace| and then lift your leg another 20 times so it’s slightly out to the side to target your outer glutes.
  • Then do the other leg| 20 times behind you and 20 times diagonally out to the side.

| Beyoncu00e9’s Butt Workout

If you’re working to tone your backside| like Super Bowl halftime star Beyoncu00e9| then we have three easy moves you can do at home. But these are not your typical lunges and squats; these moves are fun variations to tone your glutes from a variety of angles.

| Gwyneth Paltrow’s Butt-Shaping Moves

Gwyneth Paltrow credits her longtime trainer Tracy Anderson with giving her butt an overhaul. Tracy helped transform Gwyneth’s self-described saggy and square-shaped butt into a lifted| rounded| and shapely backside. We learned three of Gwyneth’s favorite butt-toning moves directly from her trainer u2014 just in time to help you rock your skinny jeans. Add these exercises (bonus: all three exercise are full-body moves) to your workout routine| feel the burn| and see the lift! Watch the video to learn the moves.

| Lady Gaga’s Booty Workout

Known for her crazy costumes and her cut abs| Lady Gaga also has quite a shapely backside. To get the scoop on her booty moves| we talked to her trainer Harley Pasternak. Here| he shows us three exercises you can do to tone your tush.

| Victoria’s Secret Workout: Butt Exercises With Trainer Justin Gelband

We’ve always been curious about how the Victoria’s Secret Angels prep for their annual runway show. Lucky for us| one of our editors was invited to work out with model Candice Swanepoel and the Angel’s trainer| Justin Gelband. The secret to rocking undies on the runway? Lots of glute work with ankle weights. Learn the moves when you watch the video.

| 10-Minute Sexy-Backside Workout

Here at POPSUGAR Fitness| we know you’re pressed for time during the busy Summer season| but we’re sure you can find 10 minutes to work your backside. We tapped Sadie Lincoln| founder of Barre3| to create a quick home workout for the glutes and hamstrings. Press “”play”” and follow along as Sadie leads you through a series of moves to tone your backside.

Burn Almost 300 Calories in the Comfort of Your Own Home!

Not feeling like going outside because it’s too cold or snowy? Here’s an easy way to burn 250 calories in just 30 minutes. All you need are a set of stairs, a jump rope, and space to skip around.

Check out the printable version here.

Image Source: POPSUGAR Studios

Burn Almost 300 Calories in the Comfort of Your Own Home!

Not feeling like going outside because it’s too cold or snowy? Here’s an easy way to burn 250 calories in just 30 minutes. All you need are a set of stairs| a jump rope| and space to skip around.

Check out the printable version here.

Image Source: POPSUGAR Studios

20-Minute Ab and Butt Workout Guaranteed to Leave You Sore Tomorrow

From warmup to cooldown, this quick workout is a little over 20 minutes, so it should be easy to fit into your busy day. In the first circuit, we recommend using 10-pound weights, but these moves will still be effective with lighter weights or no weights at all.

Read up on the specifics of each more here, then print the workout to take to the gym.

Image Source: POPSUGAR Studios