Birddog: Advanced. Begin on all fours and lift your left arm in front while extending your right leg behind you. Move your arm and leg over to the side as far as you can go. Return to the start and repeat with your opposite arm and leg to complete one rep. by ST CASSY
ST CASSY
ST CASSY Birddog: Advanced. Begin on all fours and lift your left arm in front while extending your right leg behind you. Move your arm and leg over to the side as far as you can go. Return to the start and repeat with your opposite arm and leg to complete one rep.
Fitness
How To Get Shakira's Abs: Sit & Reach. Balance on a stability ball, toes out and hands behind head. Lean right, extending left arm overhead and reaching right elbow toward right knee (as shown). Return to start; repeat on opposite side for one rep. Do 15 reps. #SelfMagazine by nadia
nadia
nadia How To Get Shakira's Abs: Sit & Reach. Balance on a stability ball, toes out and hands behind head. Lean right, extending left arm overhead and reaching right elbow toward right knee (as shown). Return to start; repeat on opposite side for one rep. Do 15 reps. #SelfMagazine
Healthy
Skip the Gym With These Simple Ab Moves: Work your abs, obliques, shoulders and butt with this 'Plank Cross' move. Start in plank position with wrists directly beneath shoulders. Engage abs as you bring left knee to right elbow (as shown). Hold for 3 counts. Return to plank. Repeat on opposite side for 1 rep. Do 10 reps. #SelfMagazine by aprilrwilson7
aprilrwilson7
aprilrwilson7 Skip the Gym With These Simple Ab Moves: Work your abs, obliques, shoulders and butt with this 'Plank Cross' move. Start in plank position with wrists directly beneath shoulders. Engage abs as you bring left knee to right elbow (as shown). Hold for 3 counts. Return to plank. Repeat on opposite side for 1 rep. Do 10 reps. #SelfMagazine
Get In Shape
Airplane Lift Start on all fours with a weight in right hand. Extend right arm out to right side to shoulder height as you lift left leg out to left side at hip height (as shown). Return to start. Do 20 reps; repeat on opposite side. by chasity
chasity
chasity Airplane Lift Start on all fours with a weight in right hand. Extend right arm out to right side to shoulder height as you lift left leg out to left side at hip height (as shown). Return to start. Do 20 reps; repeat on opposite side.
Contain Yourself
Skip the Gym With These Simple Ab Moves: Try the 'Namaste Side Bend' for a move that is 67% better than a crunch at activating your lats (which pull in your waistline). Stand with feet hip-width apart, arms above head, palms pressed together, elbows out. Lean to right (as shown), pushing left hip out, until you feel your obliques and back engage. Return to start; repeat on opposite side for 1 rep. Do 12 reps. #SelfMagazine by chasity
chasity
chasity Skip the Gym With These Simple Ab Moves: Try the 'Namaste Side Bend' for a move that is 67% better than a crunch at activating your lats (which pull in your waistline). Stand with feet hip-width apart, arms above head, palms pressed together, elbows out. Lean to right (as shown), pushing left hip out, until you feel your obliques and back engage. Return to start; repeat on opposite side for 1 rep. Do 12 reps. #SelfMagazine
Health
Super Powerful Planks: Work shoulders, abs, butt and thighs with this move. Start in a plank with a weight in each hand. Lift and extend right leg (as shown); pause, then draw right leg out to side. Pause. Reverse move. Repeat on opposite side for 1 rep. Do 12 reps. #SelfMagazine by candice
candice
candice Super Powerful Planks: Work shoulders, abs, butt and thighs with this move. Start in a plank with a weight in each hand. Lift and extend right leg (as shown); pause, then draw right leg out to side. Pause. Reverse move. Repeat on opposite side for 1 rep. Do 12 reps. #SelfMagazine
To order
KETTLEBELL CIRCUIT (2) - Lateral lunge with biceps curl. 15x. Hold the bell in your right hand, step to the left, and lower into a side lunge. Curl the weight up toward your left shoulder. Reverse the move to return to standing. That's one rep. Do 12 to 15, then repeat with the other arm and leg. by ST CASSY
ST CASSY
ST CASSY KETTLEBELL CIRCUIT (2) - Lateral lunge with biceps curl. 15x. Hold the bell in your right hand, step to the left, and lower into a side lunge. Curl the weight up toward your left shoulder. Reverse the move to return to standing. That's one rep. Do 12 to 15, then repeat with the other arm and leg.
Fitness
Arm Exercises for Women: Dumbbell Cross Jab - Stand with your feet a bit wider than hip width and knees slightly bent. Hold the dumbbells at chest height with elbows bent and palms facing each other. Extend your left arm across your body until the weight is in line with your right shoulder. As you return to start, repeat with the right arm. That's one rep. by candice
candice
candice Arm Exercises for Women: Dumbbell Cross Jab - Stand with your feet a bit wider than hip width and knees slightly bent. Hold the dumbbells at chest height with elbows bent and palms facing each other. Extend your left arm across your body until the weight is in line with your right shoulder. As you return to start, repeat with the right arm. That's one rep.
To order
Push Up, Push Off for bra bulge. Start in a plank position (or modified pushup position) and lower your body toward the floor. As you press back up, push off your right arm and lift your hand all the way off the floor (your arm stays extended and your right shoulder rolls back slightly to lift your arm). That's one rep. Quickly place your right hand back on the floor and repeat, this time lifting with the left arm. Work your way up to 3 sets of by AislingH
AislingH
AislingH Push Up, Push Off for bra bulge. Start in a plank position (or modified pushup position) and lower your body toward the floor. As you press back up, push off your right arm and lift your hand all the way off the floor (your arm stays extended and your right shoulder rolls back slightly to lift your arm). That's one rep. Quickly place your right hand back on the floor and repeat, this time lifting with the left arm. Work your way up to 3 sets of
Favorites
Plank w/ Leg Lift (Stability Ball) A variation on the plank pose; gives some additional challenge to your transverse muscle, with the leg lift.  * Start in the plank position. * Lift your leg to about 6-8 inches, away from the ground; pull in navel towards the spine. * Hold this position for a count of 30 seconds. * Squeeze your glutes and butt while you do this move. * Return back to the starting plank position; repeat with other leg. * Repeat by judith
judith
judith Plank w/ Leg Lift (Stability Ball) A variation on the plank pose; gives some additional challenge to your transverse muscle, with the leg lift. * Start in the plank position. * Lift your leg to about 6-8 inches, away from the ground; pull in navel towards the spine. * Hold this position for a count of 30 seconds. * Squeeze your glutes and butt while you do this move. * Return back to the starting plank position; repeat with other leg. * Repeat
Fit inspiration
BYE BYE TO YOUR INNER THIGHS: Sit on the floor with your back straight, knees bent and legs wide apart.  Place your left arm directly over your left knee, using your right hand to support yourself by your hip ­(pictured left). While sitting straight, move your right foot to your left hand and hold for five seconds to start. Begin with five reps, then repeat on the other side by TamidP
TamidP
TamidP BYE BYE TO YOUR INNER THIGHS: Sit on the floor with your back straight, knees bent and legs wide apart. Place your left arm directly over your left knee, using your right hand to support yourself by your hip ­(pictured left). While sitting straight, move your right foot to your left hand and hold for five seconds to start. Begin with five reps, then repeat on the other side
Poses
Build a better butt with this set.    Step to the right and lower into a side lunge, left leg straight, and lean forward, extending your arms behind you.     Press through your right heel to stand, raise your right knee, and curl your arms toward your chest.     Then step your right leg behind you into a lunge, extending your arms behind you.     Do eight to 10, then switch sides and repeat. by candice
candice
candice Build a better butt with this set. Step to the right and lower into a side lunge, left leg straight, and lean forward, extending your arms behind you. Press through your right heel to stand, raise your right knee, and curl your arms toward your chest. Then step your right leg behind you into a lunge, extending your arms behind you. Do eight to 10, then switch sides and repeat.
To order
Super Powerful Planks: Work shoulders, back, triceps and abs with this move. Start in a plank with a weight in right hand. Draw right hand to rib cage (as shown); pause, then extend right arm behind you. Reverse move for 1 rep. Do 12 reps. Switch sides; repeat. #SelfMagazine by candice
candice
candice Super Powerful Planks: Work shoulders, back, triceps and abs with this move. Start in a plank with a weight in right hand. Draw right hand to rib cage (as shown); pause, then extend right arm behind you. Reverse move for 1 rep. Do 12 reps. Switch sides; repeat. #SelfMagazine
To order
Stand Up for Flat Abs: Challenge your core with this fast belly-tightening routine you can do on your feet | "Bow Extension" | Hold a dumbbell in both hands above your right shoulder and point your left foot out to the side. In one motion, draw your elbows down to lower the weight as you bend your left knee toward your chest. Reverse the movement to return to start. That's one rep. Do 10, then switch sides and repeat. by yobi
yobi
yobi Stand Up for Flat Abs: Challenge your core with this fast belly-tightening routine you can do on your feet | "Bow Extension" | Hold a dumbbell in both hands above your right shoulder and point your left foot out to the side. In one motion, draw your elbows down to lower the weight as you bend your left knee toward your chest. Reverse the movement to return to start. That's one rep. Do 10, then switch sides and repeat.
Bien-etre
Active Cat   Target Muscles: glutes, abdominals Set Up:  Start on all fours, with your hands directly under your shoulders and your knees close together. Action: As you inhale, lift your chest and extend your right leg behind you, reaching your foot up toward the ceiling [A]; as you exhale, round your spine and draw your right knee in toward your chest, trying to touch your knee to your forehead [B]. Continue, moving smoothly with your breath. by candice
candice
candice Active Cat Target Muscles: glutes, abdominals Set Up:  Start on all fours, with your hands directly under your shoulders and your knees close together. Action: As you inhale, lift your chest and extend your right leg behind you, reaching your foot up toward the ceiling [A]; as you exhale, round your spine and draw your right knee in toward your chest, trying to touch your knee to your forehead [B]. Continue, moving smoothly with your breath.
To order
24-Minute At-Home Boot Camp: Start with Bear Walk. Get on all fours, a dumbbell in each hand; lift hips and straighten legs. Keeping hips lifted, walk right hand and right foot one step forward (as shown); repeat on opposite side, bringing left hand and left foot to meet right for 1 rep. Continue for 45 seconds. Rest 15 seconds. #SELFmagazine by chasity
chasity
chasity 24-Minute At-Home Boot Camp: Start with Bear Walk. Get on all fours, a dumbbell in each hand; lift hips and straighten legs. Keeping hips lifted, walk right hand and right foot one step forward (as shown); repeat on opposite side, bringing left hand and left foot to meet right for 1 rep. Continue for 45 seconds. Rest 15 seconds. #SELFmagazine
Health
A Calorie-Torching Set of All-Over Sculpting Moves | Star Power: Start in a plank. Do a push-up, keeping elbows close to sides. Rotate into a right-side plank; raise left arm and leg (as shown). Return to start for 1 rep. Do 10 reps. Switch sides; repeat. by nadia
nadia
nadia A Calorie-Torching Set of All-Over Sculpting Moves | Star Power: Start in a plank. Do a push-up, keeping elbows close to sides. Rotate into a right-side plank; raise left arm and leg (as shown). Return to start for 1 rep. Do 10 reps. Switch sides; repeat.
Healthy
6 Easy Lower Abdominal Exercises!  Move 6: Torso Twist  (A) Sit cross-legged and stretch your arms out in front of you, with your fingertips touching. Breathe in. (B) With your hips square and abs tight, breathe out as you slowly rotate your upper body about 45 degrees to the right. Return to the center and repeat on your left side. Complete 10 reps. by Anlij
Anlij
Anlij 6 Easy Lower Abdominal Exercises! Move 6: Torso Twist (A) Sit cross-legged and stretch your arms out in front of you, with your fingertips touching. Breathe in. (B) With your hips square and abs tight, breathe out as you slowly rotate your upper body about 45 degrees to the right. Return to the center and repeat on your left side. Complete 10 reps.
Health is my middle name (it's not pronounced though 'cause it's silent....)
The Plank Walkup Works: Core muscles, Shoulders, Triceps, Chest, Legs. Start in plank position w both arms straight. Lower to left elbow while keeping right arm straight. Lower to right elbow as well. Lift back up to left hand, then back up to your right hand. This will return you back to your original plank. Repeat this process quickly with control walking your arms up and down. #SelfMagazine by candice
candice
candice The Plank Walkup Works: Core muscles, Shoulders, Triceps, Chest, Legs. Start in plank position w both arms straight. Lower to left elbow while keeping right arm straight. Lower to right elbow as well. Lift back up to left hand, then back up to your right hand. This will return you back to your original plank. Repeat this process quickly with control walking your arms up and down. #SelfMagazine
To order
Obliques crunch: Intermediate. Lie on your back with your legs bent, calves parallel to the floor and fingertips placed lightly behind your head. Lift your upper back and direct your left elbow towards your right knee. Lower and repeat on the other side to complete one rep. by candice
candice
candice Obliques crunch: Intermediate. Lie on your back with your legs bent, calves parallel to the floor and fingertips placed lightly behind your head. Lift your upper back and direct your left elbow towards your right knee. Lower and repeat on the other side to complete one rep.
To order
Backside Boost: Works: Butt, Lower Back, Abs, Hips Start in push-up position with shins on top of ball. Lift left leg (as shown), hold for 1 count, then return to plank. Repeat on opposite side for 1 rep. Do 12 reps. Source: Larsen & Talbert by chasity
chasity
chasity Backside Boost: Works: Butt, Lower Back, Abs, Hips Start in push-up position with shins on top of ball. Lift left leg (as shown), hold for 1 count, then return to plank. Repeat on opposite side for 1 rep. Do 12 reps. Source: Larsen & Talbert
Contain Yourself
The 13-Minute Fat Melt: Work abs, hips, butt, thighs and hamstrings with the 'On Strike' move. Stand with feet hip-width apart, arms at sides. Do a reverse lunge with right leg. Press through left leg to return to standing as you thrust right knee toward chest (as shown). Return to lunge. Repeat for 15 seconds. Switch sides; repeat. #SelfMagazine by rm1888
rm1888
rm1888 The 13-Minute Fat Melt: Work abs, hips, butt, thighs and hamstrings with the 'On Strike' move. Stand with feet hip-width apart, arms at sides. Do a reverse lunge with right leg. Press through left leg to return to standing as you thrust right knee toward chest (as shown). Return to lunge. Repeat for 15 seconds. Switch sides; repeat. #SelfMagazine
Favorites
Rotating Ball Plank  Start in plank with ball under shins. Twist hips to roll ball to outside of left shin and engage abs to tuck knees in and pull them toward right side (as shown). Return to start; repeat on opposite side for 1 rep. Do 12 reps. by nadia
nadia
nadia Rotating Ball Plank Start in plank with ball under shins. Twist hips to roll ball to outside of left shin and engage abs to tuck knees in and pull them toward right side (as shown). Return to start; repeat on opposite side for 1 rep. Do 12 reps.
Healthy
The 13-Minute Fat Melt: Work shoulders, triceps, abs, butt and thighs with the 'Grab and Go' move. Start in tabletop: faceup, hands under shoulders, fingers forward, hips lifted with knees bent. Bend elbows to lower body toward floor, then straighten arms and grab left foot with right hand (as shown). Return to tabletop. Repeat on opposite side. Alternate sides for 30 seconds. #SelfMagazine by aprilrwilson7
aprilrwilson7
aprilrwilson7 The 13-Minute Fat Melt: Work shoulders, triceps, abs, butt and thighs with the 'Grab and Go' move. Start in tabletop: faceup, hands under shoulders, fingers forward, hips lifted with knees bent. Bend elbows to lower body toward floor, then straighten arms and grab left foot with right hand (as shown). Return to tabletop. Repeat on opposite side. Alternate sides for 30 seconds. #SelfMagazine
Get In Shape
Single-Leg Plank: Lie on your back with your knees bent and your feet flat on the floor. Cross your arms over your chest and raise the lower half of your right leg until it's in line with your left thigh (A). Press your left foot into the floor and contract your glutes as you lift your torso so it's in line with your thighs (B). Hold. Rest for 1 minute, then repeat, raising the opposite leg. by niedn
niedn
niedn Single-Leg Plank: Lie on your back with your knees bent and your feet flat on the floor. Cross your arms over your chest and raise the lower half of your right leg until it's in line with your left thigh (A). Press your left foot into the floor and contract your glutes as you lift your torso so it's in line with your thighs (B). Hold. Rest for 1 minute, then repeat, raising the opposite leg.
Favorites
This move is the ultimate booty burner, and it gets the triceps nicely too.  Begin seated with your hands behind you with your fingers pointed away from you. Press the heels of your feet and hands into the ground as you raise your pelvis off the floor until it is in line with your shoulders and knees. Lower your pelvis back to the ground to complete one rep. Do 15 reps.  Source: POPSUGAR Studios by Alegardia
Alegardia
Alegardia This move is the ultimate booty burner, and it gets the triceps nicely too. Begin seated with your hands behind you with your fingers pointed away from you. Press the heels of your feet and hands into the ground as you raise your pelvis off the floor until it is in line with your shoulders and knees. Lower your pelvis back to the ground to complete one rep. Do 15 reps. Source: POPSUGAR Studios
Favorites
Reverse Multiplank: Lie faceup, weight on heels and forearms (elbows bent 90 degrees) to lift body off ground, so shoulders, hips and ankles form a line. Keeping hips slightly lifted off ground, raise left leg about 2 feet off ground (as shown). Return to start. Switch legs; repeat for one rep. by J.H.
J.H.
J.H. Reverse Multiplank: Lie faceup, weight on heels and forearms (elbows bent 90 degrees) to lift body off ground, so shoulders, hips and ankles form a line. Keeping hips slightly lifted off ground, raise left leg about 2 feet off ground (as shown). Return to start. Switch legs; repeat for one rep.
Fitness
This move is the ultimate booty burner, and it gets the triceps nicely too. Begin seated with your hands behind you with your fingers pointed away from you. Press the heels of your feet and hands into the ground as you raise your pelvis off the floor until it is in line with your shoulders and knees. Lower your pelvis back to the ground to complete one rep. Do 15 reps. Source: POPSUGAR Studios by rachelle
rachelle
rachelle This move is the ultimate booty burner, and it gets the triceps nicely too. Begin seated with your hands behind you with your fingers pointed away from you. Press the heels of your feet and hands into the ground as you raise your pelvis off the floor until it is in line with your shoulders and knees. Lower your pelvis back to the ground to complete one rep. Do 15 reps. Source: POPSUGAR Studios
Beauty and Inspiration
How to get Shakira's Abs: Standing Knee-Ups. Start with feet hip-width apart, right toe out, arms extended overhead. Lift right knee so thigh is parallel to floor as you bring elbows to knee (as shown). Return to start; repeat on opposite side for one rep. Do three sets of 15 reps. #SelfMagazine by chasity
chasity
chasity How to get Shakira's Abs: Standing Knee-Ups. Start with feet hip-width apart, right toe out, arms extended overhead. Lift right knee so thigh is parallel to floor as you bring elbows to knee (as shown). Return to start; repeat on opposite side for one rep. Do three sets of 15 reps. #SelfMagazine
Health
Start in plank, then lift hips, coming into Downward Dog, as you raise left leg to ceiling and bend left knee behind you, foot flexed (as by nadia
nadia
nadia Start in plank, then lift hips, coming into Downward Dog, as you raise left leg to ceiling and bend left knee behind you, foot flexed (as
Healthy
FERGIE'S WORKOUT  HIP SWIVEL Get into a plank, resting on forearms, hands clasped. Lift butt toward ceiling while rotating left hip toward floor; return to plank. Repeat on right side for 1 rep. Do 3 sets of 20. Admire your rock-star abs in the mirror. by sunny1and1
sunny1and1
sunny1and1 FERGIE'S WORKOUT HIP SWIVEL Get into a plank, resting on forearms, hands clasped. Lift butt toward ceiling while rotating left hip toward floor; return to plank. Repeat on right side for 1 rep. Do 3 sets of 20. Admire your rock-star abs in the mirror.
Favorites