Get More Defined, Stronger Abs With This Sculpting Bodyweight Exercise

Getting your abs to show isn't as simple as finding a magical lantern and telling a genie you want abs. Ultimately, you're going to need to eat really clean (I don't make the rules), lower your body fat percentage (this number will be different for everyone), and do core-sculpting exercises.

A great core-sculpting exercise that will leave you sore after about five reps is the glider knee tuck with a pike. It requires a lot of stability, and will leave you shaking after your first set.

How to Do a Glider Knee Tuck and Pike

  • Start in plank position with a glider underneath each foot. If you don't have gliders, you can use a towel on a hard surface to perform this exercise.
  • Engage your core and bring both knees in toward your elbows. With control, return to the starting position. Then, raise your hips as high as they can go. Your core should be engaged and your back should be in a neutral position throughout the entire movement.
  • This counts as one rep. Complete three sets of 10 reps.

Get a Head Start on Your 2019 Fitness Goals With This 20-Minute Strengthening Workout

There's nothing wrong with taking time to yourself and skipping a workout or two. If you would describe your holiday season as "doing the most" and are ready to get back into a fitness routine, ease your way into it with this simple strengthening workout.

This total-body workout takes approximately 20 minutes to complete, and it can be done anywhere - great for avoiding the gym mayhem. Do it solo or grab a friend to join you.

The Workout

Don't forget to warm up before starting the workout. You'll perform this workout as a circuit, meaning you'll take little to no rest in between each exercise. Once you've completed all five exercises, take 90 seconds of rest and then repeat it for a total of five rounds.

  • Side elbow plank with a twist: 10 reps on each side
  • Side lunge to curtsy squat: 12 reps on each side
  • Basic push-up: 12 reps
  • Reverse lunge with a knee drive: 12 reps on each side
  • Mountain climber: 15 reps

The Bodyweight Exercise You Should Be Doing For Stronger Legs and Better Stability

One key to strength training and building muscle is to make sure your muscles are being challenged. If you never change the stimuli (weight, reps, sets, exercises), your muscles will adapt and eventually stop growing and getting stronger. Because our glutes are the biggest muscle group in our body (our quadriceps and hamstrings also top that list), it's important to have an arsenal of ways to work them.

Squats are great for improving your lower-body strength, and one of my favorite variations is the pistol squat. It's a unilateral exercise (a single-leg movement) that will help strengthen both sides of your body equally (goodbye, imbalances), and it will improve your strength and stability.

How to Do a TRX Pistol Squat

  • Start facing the anchor point with the straps at midlength and your hands on the handles.
  • Step back so there's no slack on the suspension trainer.
  • With your feet about hips-width apart, lift your right leg off the ground.
  • With your arms fully extended and tension on the suspension trainer, lower down into a squat. Be sure to keep your weight shifted back on your heels while maintaining a neutral spine. Your arms should be extended throughout the entire movement.
  • Drive your left heel through the ground as you come into a standing position. There should be a slight bend at your left knee. Be sure not to pull yourself up with your arms. Instead, push yourself up with your leg. This completes one rep.
  • Complete three sets of eight to 10 reps on each leg.

If You Think Barre Is Easy, Wait Until You Try This 30-Minute Strengthening Workout

To be completely honest, I've never really been big on barre workouts. But when I heard about Pure Barre's new strength workout, Pure Reform, I decided to give it a shot. To my surprise, it was really good.

The classic Pure Barre class focuses on low-impact, isometric movements, while the Pure Reform program combines classic positions with resistance-based strength training. If you can't get to a Pure Barre studio and are ready for every muscle in your body to quiver, give this exclusive 30-minute workout a shot.

This High-Volume Interval Training Workout Will Make You Sweaty For the Full 25 Minutes

High-intensity interval training, or HIIT, has taken over the fitness world over the last few years. And while there's no denying it's a challenging and effective way to work out, it's also incredibly taxing on your body. In fact, a HIIT workout should only be 20 or 30 minutes, max.

High-volume interval training, or HIVT, on the other hand, is another effective way to train your body without the added strain. Unlike HIIT, which is supposed to be performed at your absolute max capacity at each interval, HVIT works your body at about 60-75 percent maximum effort, which means you can sustain it for longer.

If you're short on time and can't make it to the gym, personal trainer Corey Phelps, NASM, created this HVIT workout for POPSUGAR. This workout doesn't require any equipment - just your bodyweight.

25-Minute Bodyweight HVIT Workout

Set a timer for 25 minutes. Perform 12 reps for each exercise. Do every exercise in a row to complete one circuit. Allow for 1.5 minutes of rest at the end of each circuit for beginners and 1 minutes of rest at the end of each circuit for intermediate. Complete as many rounds as you can during the 25 minutes. For details on how to do each exercise, scroll through the gallery.

  • Plank with shoulder taps: 12 reps on each side
  • Side step squat: 12 reps each direction
  • Spiderman push-up: 12 (do on knees to modify)
  • Curtsey lunge: 12 reps on each side
  • Burpee: 12 reps
  • Sumo squat: 12 reps
  • Tricep dip off the floor: 12 reps
  • Hollow rock with flutter kicks: 12 reps

If You Can’t Get to the Gym, Do This 30-Minute Workout at Home – No Equipment Needed

This workout has got it all, and it is no joke! It's fast-paced and intense, and even though it's just bodyweight moves (so you can do it anywhere), expect to get sweaty and be sore tomorrow. There's cardio to get your heart rate up and burn calories, combined with strength-training moves to tone and strengthen your butt, arms, legs, and abs.

All you need are 30 minutes, a small place to move around, and your own body. This is the perfect workout to do while traveling. Since it's just a half-hour long, it's easy to squeeze into your busy schedule.

30-Minute Bodyweight Cardio and Strength-Training Workout

Directions: Complete each exercise for 45 seconds, followed by a 15-second rest. Slow down the movements if your muscles start burning, but try not to stop until the 45 seconds are up (you got this!). At the end of the 30 minutes, there is a six-minute stretching routine to make you feel relaxed and ready to take on your day.

0:00-5:00 Cardio Do each exercise for 45 seconds, rest for 15
Jumping jack
Frogger
High knees
Burpee
Side skater
5:01-10:00 Butt Do each exercise for 45 seconds, rest for 15
Around-the-world squat hop
Squat with side leg lift
Squat jack
Single-leg bridge
Elbow plank with donkey kick
10:01-15:00 Arms Do each exercise for 45 seconds, rest for 15
Triceps push-up
Dolphin dive
Up-down plank
Plank with bunny hop
Triceps dip
15:01-20:00 Legs Do each exercise for 45 seconds, rest for 15
Air squat
Alternating forward lunge
Wide squat with calf raise
Alternating side lunge
Side plank leg lift
20:01-25:00 Core Do each exercise for 45 seconds, rest for 15
V-sit
Forearm plank hip dips
Hip raise with leg extension
Seated Russian twist
Side plank dip
25:01-30:00 Cardio Do each exercise for 45 seconds, rest for 15
Ali shuffle
Lateral bunny hop
High-knee skip
Plank jack
Mountain climber

Post-Workout Stretching Routine

30:01-36:00 Hold each for 30 seconds
Child's pose
Open revolved side angle (30 seconds per side)
Cobra
Butterfly
Seated straddle
Head to knee (30 seconds per side)
Half wheel
Happy baby
Lying spinal twist (30 seconds per side)

Keep reading to learn details on how to do each exercise.

If You Want Strong, Lean Legs, You Need to Do These 40 Bodyweight Moves

No matter where you are or how much time you have, you can get in an amazing leg workout. You don't even need equipment or machines; rather, your body becomes the machine when you use these bodyweight leg exercises. Choose five to 10 and create your own leg-strengthening, muscle-burning workout.

This 5-Move Workout Can Be Done Anywhere, and It’ll Definitely Strengthen Your Butt

We've said it before, but it can't hurt to say it again: doing butt exercises isn't just about how good they'll make your butt look, they're about making sure your glute muscles are activated throughout your day-to-day and when you work out.

You may be wondering why glute activation is important, and that's totally understandable. This isn't a conversation most people are having at the gym, but it should be. When you do lower-body exercises like squats and deadlifts, you want to avoid using just your quadriceps and your back to lift the weight, which can often lead to injury. Instead, you want to be using your glutes in conjunction with the other synergists (muscles that help create movement).

If you sit a lot throughout your day, there's a possibility your glutes will eventually shut off; this is referred to as dormant butt syndrome. Essentially, your glutes stop firing, causing your hip flexors to become extremely tight - ouch!

To prevent dormant butt syndrome from happening to you, Instagram influencer and NASM-certified personal trainer Kelsey Wells shared five glute-activating exercises from her PWR program. "I use all of these moves throughout my PWR programs, primarily in the activation and burnout phases," she wrote in her Instagram caption. For those who don't follow her program, Kelsey said, "Put together, these exercises can make up a sweet at-home, do anywhere, no-equipment-needed booty workout."

The At-Home Butt Workout

Kelsey didn't designate reps and sets in her post, but we suggest doing three to four sets of 10-15 reps for each exercise. Be sure to watch how she performs each move in the video above.

A 34-Minute Interval Walking Treadmill Workout That’ll Actually Help You Lose Weight

Getting fit can sometimes feel impossible, especially if you have never worked out or used to and are struggling to build back endurance and get back into a routine. We get that! But what if we told you that you could walk your way into a healthier, toner body and weight loss? A short interval walking routine can do that for you, while also improving your health.

Before you say, "No way; I can't run," we're not referring to a walk-run interval plan. Our interval walking plan features steady state walking on a flat incline and interval walking on an incline to get your heart rate up. "Using a heart rate monitor, I found that my heart rate would get just as high walking on an incline as it did when I was steady state jogging without incline," said certified personal trainer Sarah Chadwell, NASM, who has used the technique in her own training.

Here's everything you need to know about interval walking and its benefits, and a 34-minute plan that'll get you started.

I’m a Trainer, and This Is the Plank Variation I Have My Clients Do For Sculpted Abs

If you've found that planks and other ab exercises are becoming too easy, I've got the upgrade you need: crocodile walks. This move is no joke and has become one of my staple ab exercises for a strong, sculpted core. I love this exercise because it targets all the muscles in your abs, and it also works your arms - that's a win-win in my book.

With that being said, this is the perfect time to remind you that this exercise, and any other core exercises, alone won't magically flatten your stomach and reveal a six-pack. In order to truly reduce the size of your stomach, you're going to need to focus on what you're consuming (ideally whole, minimally processed foods) and do workouts that suit your physical abilities and goals.

Now, without further ado, it's time to start sculpting your abs.

Here's how to do it:

  • Grab a pair of gliders, and put the hard side down on the ground. Place your toes on top of the gliders, and come into a plank position. Your wrists should be directly underneath your shoulders, and your back and neck should be in a neutral position.
  • Engage your abdominals as you move your right hand forward as you simultaneously pull your entire body forward. Repeat this same movement with your left hand. Continue to move forward with control. Be sure to maintain a plank position throughout the entire motion, never rotating your hips and torso.
  • Move forward for 10 meters.