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 Push-Up Variation You Need to Start Doing For Stronger, More Defined Arms

Push-ups are one of the most well-known strength exercises, and they're also one of the hardest to do. With that being said, I'm challenging you to up the ante of your push-up skills with this strengthening and stabilizing variation. If you're still working on perfecting your push-up, no worries. There's a modification for beginners.

The single-arm glider push-up is harder than a traditional push-up because it requires you to really stabilize your core and upper body as you put a majority of your weight onto one arm. If this sounds enticing and you're up for a challenge, continue reading.

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.

This No-Equipment Barre Workout Fuses Cardio and Toning

Take 45 minutes to get your heart rate up and tone your entire body with this barre workout from LA-based Barre Belle creator Marnie Alton. Her client list includes the likes of Kate Hudson and Jennifer Aniston. With this video, you can work out like a celeb in the comfort of your living room. Remember to take it at your own pace. This workout includes a lot of challenging moves and a killer cardio circuit, but we've got you covered with modifications. Get ready to sculpt, stretch, and sweat!

Credits: On Anna: Terez top and Beyond Yoga tights; On Marnie: Beyond Yoga top and Lululemon tights; On Meagan: Lorna Jane shirt, Jockey tights, and Sticky Be Socks; Manduka mats; Corkcicle bottles

This 10-Minute Fitness Quickie Will Leave You Dripping in Sweat

When you only have 10 minutes to work out, you have to bring your all! That's why we added some plyo moves to this short sweat sesh. Don't worry, you'll work your arms and your abs as well as your legs.

Full-Body Workout

Equipment needed: None

Directions: After warming up with two minutes of light cardio (find inspiration here), perform each exercise for 45 seconds, keeping good form, before moving to the next. Repeat the circuit twice through.

Exercises:

  • Side skater
  • Lunge hop
  • Oblique mountain climber
  • Tabletop crunch with reach
  • Seated Russian twist with punch

Keep reading for a detailed description of each of these moves.

“Abs, Core, and a Little Bit More” Bodyweight Workout

To make the most of this 10-minute ab workout, we collected five exercises that target the abs but offer additional benefits. Not only does that make the workout more fun, but it makes it more effective, too.

Full-Body Ab Workout

Equipment needed: None

Directions: After warming up with two minutes of light cardio (find inspiration here), perform each exercise for 45 seconds, keeping good form, before moving to the next. Repeat the circuit twice through.

Exercises:

  • Squat to side crunch
  • Plank with arm circle
  • Trunk twist
  • Pilates scissors
  • Frogger

Keep reading for detailed descriptions, including photos, of each exercise.

The 13 Best HIIT Cardio Exercises to Strengthen Your Entire Body and Boost Your Stamina

We're all about saving time in the gym. To help make your at-home and gym workouts more effective and easier to plan, we curated a list of our favorite high-intensity, strength-building cardio exercises. Yup, you read that right. You'll be getting your heart rate up while strengthening your muscles. Now, before you go any further, we need to advise you not to do all 13 exercises in one workout. If you do, prepare to be extremely sore tomorrow.

Instead, choose five to 10 exercises that are either body-part specific or a variety of moves that work your entire body. Consider doing each move for a designated amount of time (30-45 seconds is a good starting point) or for reps (10-20 is a good place to begin). As always, don't forget to warm up and cool down to prevent injuring yourself.

If you're ready to get your blood flowing and your muscles working, continue reading.

HIIT It With This Total-Body Tabata

When it comes to making the most out of a quick workout, you need to hit it with some high-intensity interval training (aka HIIT). The Tabata Protocol is a highly structured, quick, and efficient form of HIIT - each round is only four minutes long, divided into eight 20-second periods of work followed by 10 seconds of rest.

This workout comprises a short warmup, followed by two rounds of Tabata. To keep thing exciting, you get to alternate between exercises within each Tabata; this helps keep your muscles fresh so you can really go your max during the work intervals. We recommend using a SIT app to keep track of your timing.

Full-Body Tabata

Equipment needed: None

Directions: After a quick 90-second warmup, alternate between 20 seconds of high-intensity work with 10 seconds of rest - alternating between the two exercises listed for each round - for eight work intervals, four minutes total. Take a one-minute rest between rounds of Tabata.

Warmup

  • Jumping jack: 30 seconds
  • Alternating side lunge: 30 seconds
  • Fast feet: 30 seconds

Tabata 1:

  • Burpee
  • Side skater

Tabata 2:

  • Knees and toes
  • Twisted mountain climber

For detailed descriptions and images of each of these moves, keep reading.

Think You Can’t Get in a Good Workout in 15 Minutes? This Workout Will Prove You Wrong

You're shopping and wrapping presents, running to holiday get-togethers and ugly sweater parties, baking snowflake-shaped cookies, coming up with creative ideas for your Elf on the Shelf, and whoops - your workouts get pushed aside. This time of year is so busy and stressful, but that's when you need workouts the most.

You know you'll feel better after a little exercise, but don't worry if you can't fit in your usual long workout. Here's a quick, efficient, 15-minute bodyweight workout you can do anywhere - you can get a lot done in 15 minutes! This workout is designed to strengthen every part of your body, get your heart rate up, and leave you feeling energized and ready to face the Santa line at the mall.

Quick 15-Minute Bodyweight Workout

Directions: Warm up with two minutes of light cardio, then do each of these 15 exercises for 45 seconds, followed by a 15-second rest. Want a longer workout? Do it twice!

Exercises:

  • Cross jacks
  • Plank with bunny hop
  • Side skaters
  • Burpees
  • High-knee skips
  • Hip raise with leg extension
  • Plank jacks
  • Air squats
  • High-knee run
  • Plank with creepy-crawler
  • Alternating forward lunge
  • Diamond sit-up
  • Up-down plank
  • Lateral bunny hop
  • Scissor abs

Keep reading for details on how to do each exercise.