6 Quick Tips to Get your Abs to Show

Target your fast-twitch muscle fibers and you’ll build stronger abs in less time. Spanish researchers found that doing abdominal exercises at a fast tempo activates more muscle than doing them slowly. Crank out as many reps as you can do in 20 seconds for a more effective core workout in less time.

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8 Strengthening Stretches

Moms are busy, and now that the kids are home on summer break, finding time to hit the gym can be even more difficult. According to shape.com, you can build and tone muscle, become stronger, and increase range of motion with these 8 stretches! Bonus?! You can do them right in your living room!

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13 Booty-Sculpting Moves

Squats have their place in strength training, but there are plenty of other butt exercises out there! Mix up your routine, and try out the following moves that tone and lift your derrière. Who knows? You might say so long to squats (for now) and find a new favorite exercise in the bunch.

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Best Arm Exercises With Weights

When you want to isolate specific muscle groups in the arms, using dumbbells is truly effective get ready to feel the burn! Depending on your strength, grab at least two size weights ranging from five to 15 pounds so you can switch up the appropriate size dumbbells for each move.

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Total Body Flexibility Exercises

You know the importance of consistent cardiovascular exercise and strength training to your overall health, but did you know that flexibility training is just as essential to a strong body? Stretching the muscles regularly will not only work to prevent injuries, but it also will increase your range of motion, improve your circulation, and strengthen your joints. Learn more about the benefits of stretching here and give these Total Body Exercises for Increased Flexibility a try.

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20 Lazy-Girl-Approved Fitness Hacks

Can't seem to make it to the gym these days? Stop with the excuses, and let these 20 lazy-girl-approved tips keep you on track all season long.

1. Keep it short: Always opt for a short and intense workout over a longer one where you don't push yourself. HIIT it, then quit it.
2. Get it out of the way: Start your day with a workout so you don't have a chance to skip it later. This one is great for all the procrastinating lazy ladies out there.
3. Two birds, one stone: Cardio and strength training don't have to happen separately. Combine them in one workout like this 30-minute printable for a killer workout.
4. Hit the floor: Yes, you can lie on the floor and still get an awesome workout. These lazy-girl-approved moves are proof.
5. Double TV time: Your commercial breaks are mini workouts that add up after an hour or two of your favorite shows. Try this three-minute workout the next time you want to binge on the tube.
6. Socialize: Grab friends for your next class. Scheduling a fitness date will make you more likely to stick with the game plan. No one likes to bail on someone they love.
7. Pack up early: Get your gear ready to go the night before your workout. That way you don't have to rush around right before your workout or end up skipping it altogether.
8. Change your commute: Ride your bike or walk for a portion or all of your commute. Makings things active will help you burn calories and keep you off public transportation for as long as possible.
9. Multitask the mundane: You can always sneak in some exercise. Move through calf raises when you're standing in a long line or waiting for the bus, and move through this two-minute workout you can do while brushing your teeth.
10. Enjoy your snack: The right pre-workout snack can fuel you up for better performance at your next workout. Try one of these and enjoy.
11. Go slow: You don't have to look like the Energizer Bunny during every workout. Turn up the resistance, slow things down, and you'll feel the burn big-time.
12. Drink up: More water helps your body burn more fat, and being properly hydrated improves your workout performance. Sip on H2O all day long.
13. Make it routine: When your workout feels like second nature, you won't be as tempted to skip it. Keep your routine consistent every week, and start feeling results.
14. Lift a little: If you're all cardio and no strength training, you're not going to see the changes you're after. These beginner-friendly dumbbell exercises are a great place to start.
15. Go for 10: Even if you're not going to commit to a full workout, take 10 minutes and work out with one of these videos. Short workouts still count!
16. Stay caffeinated: Too tired to hit the gym? Turn up with a few sips of coffee or green tea. You'll get your energy back on track, and caffeine has been linked to better workout performance.
17. Cruise your feed: Start following fitness stars like Kayla Itsines and Hannah Bronfman, who will fill up your Instagram feed with a ton of motivation. It's hard not to want to work out after looking at these ladies!
18. Hire outside help: Sign up for boutique classes with an awesome instructor, or hire a personal trainer for a handful of sessions at the gym. They'll keep you on track and revitalize your routine.
19. Reward yourself: All work with no reward does not suit the lazy girl. Whether it's a piece of chocolate, new gear, or one hour of pure relaxation, give yourself a gold star after you put in the work.
20. Stay in bed: You need those seven to nine hours every night to keep you energized throughout the day and during your workout just another good excuse to linger a little longer.

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23 Surprising ways to Lose Weight

The greatest weight-loss strategies are the ones you can cherry-pick to fit your body and life.

This list of little tricks to help you peel off the pounds was created with the help of registered dietitians, MDs, psychologists, trainers, and women who’ve been there, done that. Some of them might surprise you (chopsticks?), but these made the cut because they work.

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3 Moves to Strengthen your Core

For many years, much of our knowledge of the way muscles work was based on the study of human cadavers. By looking at the anatomy of corpses, modern scientists figured that the function of our abdominal muscles, especially the lower abs, must be to flex the spine.

Which is exactly what you do when you perform a crunch, a situp, or any other move that requires you to round your lower back. As a result, these exercises were popularized as the best way to work your lower abs, and included in every fitness training program or lower abs workout you’d find anywhere.

But the reality is that your lower abs have a more critical function than flexing your spine: Their main job is to stabilize it. In fact, your midsection muscles are the reason your torso stays upright instead of falling forward due to gravity. So your lower abs actually prevent your spine from flexing.

The upshot is that if you want better results from your lower abs workout, you need to train your lower abs for stability. And the best part of this workout? You’ll hardly have to move. See below for the best lower abs workout for women.

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How to Get an Hourglass Figure

If you think for a moment about your ideal version of the female physique, it probably resembles something like an hourglass. That is, the shoulders and hips are about equal in width, with the torso tapering to the waist in between the two, and a curvy hip region. It quite literally looks like an hourglass. Throughout the ages, from Ancient Greece to Hollywood icons like Marilyn Monroe, this shape has been coveted and sought after more than any other.

No doubt this is for good reason; studies have shown that men prefer this shape more than any other. Even blind men seem to prefer women with this shape. What makes the hourglass figure what it is is the waist to hip ratio. It has been determined that the ideal waist to hip ratio is 0.7. That is, the waist is approximately 70% the circumference of the hips.

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10 Minute Body Weight Circuit for Butt & Thighs

This workout is comprised of 5 exercises that are designed to trim down and tone the entire lower body. High Intensity Interval Training, or HIIT, will slim and tone thighs and a firm up your butt. HIIT increases the amount of fat burn during exercise routines and continues to do so for up to 24 hours. HIIT routines burn more calories and fat than routines performed at a steady pace.

One of the most common problem areas for women is typically the lower body. Excess fat is often stored in the thighs and butt, and it can be stubborn! Four circuits using your body weight during a HIIT can be completed in just 10 minutes and will whittle away at that excess lower body fat!

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How to Get a Better-Looking Booty

The booty. Men write songs about it, women dream to perfect it. But for some of us, well, we’re just not graced with the magical powers of thy derriere. BUT (no pun intended), there are a few simple tricks to help your booty stand out, and they’re all in the jeans (not genes, unfortunately).

Find the right pair for your body. The right pair of jeans can make or break and woman’s backside. Rule of thumb go for fitting jeans with some stretch, especially at the waistline. Whether skinny or straight, a well-fitted pair of jeans will help accent the curves of your booty, not hide them, and the stretch will allow for a rounder, perkier behind.

Dark wash jeans, even though they’re great for slimming legs, can make those less-butt-fortunate behinds appear smaller. If you’re in need of some extra junk in the trunk, shy away from dark jeans and go for pastels, medium or light wash jeans, or even white denim.  High-waist jeans are greats for cinching the smallest part of your waist, making your butt appear bigger.

Pockets are the second major cause of not-so-Beyonce booties. Pockets placed higher on the butt make your butt appear fuller, however too high on your backside will give you a “mom butt,” otherwise known as the anti-butt.

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16 Moves to Lose your Mommy Muffin

The muffin top is one of the trickiest spots to target in your workout. It’s also one of the most frustrating places to have weight because it’s so hard to hide! There’s nothing worse than buttoning your pants and seeing the roll of fat spill over right through your shirt. That’s why we’re here to help you trim that muffin top with these 16 moves! Pair it with a healthy diet of muffin top fighting foods, and you’ll be on your way to your six pack in just a matter of weeks.

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6 Weeks to a New You

Exercise: The training program should consist of full-body workouts that incorporate a conditioning exercise like sprints, a 400-meter run, stairs or plyo jumps.  Conditioning exercises will speed up your heart rate and therefore your metabolism. This will ignite your body and you will burn calories at a very high rate, both during and after your workout.

I have my moms do at least five exercises over 3-5 sets per workout that target the entire body.  These workouts only take 20-30 minutes to complete!  20-30 minutes per workout is all it takes to get in great shape.  Don’t tell me you don’t have time to train.  Eject from your Facebook and Instagram feeds for thirty minutes and train.

I don’t use machines. All workouts incorporate some combination of kettlebells, dumbbells, sandbags, sleds, TRX, muscle ropes, med balls and more. I look at it like this: you are the machine.  You should use free motion movements that don’t lock your body into a machine’s pre-programmed range of motion. Machines limit your ability to use multiple muscle groups. Workouts become more effective, faster and more fun when you become the machine.  Become the machine!

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6 Minutes to Amazing ABS

Great abs take hard work, but not long work. Instead of crunching for minute after minute, striving for length, we’ve created a quick ab workout to hit all of the major areas in your core, but also deliver a burn in a short amount of time. When it burns, you’ll know it’s working.

In addition to crunches, you’ll be adding in jacknifes, toe touches, heel touches, leg lifts, flutter kicks, and a Russian twist. This variety of exercises will leave no area of your core overlooked!

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How to Lose Belly Fat

Excess belly fat is a common problem for both men and women. Unfortunately, it isn’t a problem that gets easier to manage as we get older. Indeed, after the age of 30 we start to lose muscle and, because we move less, gain fat. Thus, it becomes increasingly harder to lose belly fat. Simply follow the guide below:

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7 Moves to Get a Dancer's Body

While not all of us can shake it as well as Shakira, we can obtain rockin’ legs and abs like she has. And the good news is you don’t have to learn to dance on a professional level to get there. There are so many simple moves, inspired by dancers, that everyone can get results with. Bonus: they are fun, as all workouts should be! We’ve gathered up seven go-to moves to shimmy your way to a happier, healthier you.

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6 Proven Ways to Lose Belly Fat

The quickest technique to suffer the loss of motivation is to settle on impractical weight loss goals for yourself before you even begin your weight loss plan, ask yourself some straightforward questions. What do you want to realize from this weight loss program? and How much weight do you want to reduce in a day, a week or a month. Keep in mind that every small goal you accomplish will push you closer to your ending destination. But if you set unrealistic goals, you will only end up in dissatisfaction and displeasure when they are not achieved, even when you are making important progress in your weight loss goals.

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5 Ways to Burn Body Fat Starting Today

To successfully burn body fat you need an effective all round fat burning program. But it has to be done correctly and in a way that you can stick with so that you don't put the fat back on when you stop. Here are 5 quick tips to help you lose body fat starting today.

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7 Exercises That Will Transform your Body

Looking for some effective ways to transform your body? There are a few great exercises that will help you to reach your fitness goal. These exercises are easy but effective in strengthening your body along with burning unwanted calories. However, sticking to these exercises is not enough to transform your body, you should also eat healthy and get enough sleep regularly. Don’t waste your precious time doing other workouts, here are seven exercises that will help you transform your body in no time.

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10 Amazing Benefits of Ab Doer Twist Exercises

Are you tired of working out on different machines at the gym? Do you often feel frustrated to work on different machines to tone the different parts of your body? Sometimes, there are too many machines we workout on, that we get discouraged with working out altogether.

But what if there is one exercise machine that can tone our entire body? How great that would be, right? And if you are wondering if there is a machine like that, then you got to believe that there is one!

Does the ab doer twist really work? Ab doer twist is a modern and innovative exercising machine that focuses on overall body fitness. It makes and maintains the duodenal abs. It is a sitting machine that runs on dual concepts of aerobics and muscle toning.

Sounds stunning, doesn’t it? So do you want to know more about this kickass body-toning equipment? Then this post is a must-read for you!

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