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.
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.
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
It's time to activate and acknowledge your muscles - especially your glutes - with this workout from Nike trainer and Nike running coach Bec Wilcock. First, we'll focus on mobility to wake up the correct muscles and prep you for all the moves to come. As the workout progresses, you can level up by using a heavy resistance band and a pair of medium weights to intensify booty-centric moves like bridges and crab-walks and full-body moves like burpees. Press play and get ready to train, Nike-style!
All wardrobe: Nike
Celebrity trainer Gunnar Peterson - yup, the one who trains the Kardashians, Kate Beckinsale, and the Los Angeles Lakers - wants to help you improve your core workout and make it as effective as possible.
"Your core wraps around your entire body and supports you," Gunnar told POPSUGAR. He explained that when it comes to strengthening the core, most people solely focus on the rectus abdominis (commonly referred to as the six-pack) instead of the entire core (internal obliques, external obliques, transverse abdominis, and rectus abdominis).
"When it comes to abs . . . there's a ton of work done in flexion and maybe at the most in extenstion," he said. According to Gunnar, this is "great" but not comprehensive. To completely work your core, Gunnar created this workout exclusivey for POPSUGAR while promoting his partnership with MitoQ. It's five moves, can be done anywhere, and will work your lower back, the top of your glutes and thighs, and obliques; what Gunnar constitutes as a complete core workout.
How to Do the "Around the World" Ab Workout
- Toe touch: 20 reps
- Side plank with hip dip (right side): 10 reps
- Superman: 10 reps
- Side plank with hip dip (left side): 10 reps
- Plank (optional): 30, 45, or 60 seconds
The next time you find yourself thinking, "I don't have time to go to the gym," we want you to reference this workout by NASM-certified trainer Kelsey Wells. It's a low-impact, bodyweight workout that doesn't take long to do, which means you have no excuse for not training.
These exercises will activate your glute muscles, help you prevent injury, and you'll get that extra "burn" in your muscles by doing them. We hope you're ready for your glutes to be on fire!
The Low-Impact Bodyweight Workout
Kelsey said you can add these exercises into your routine as part of your warmup before a lower-body strength session or as a burnout phase. You can also put these moves together for a quick booty workout. In her caption, Kelsey said to complete four sets of 12 reps for each exercise.
Be sure to check out the video above to see how Kelsey performs each exercise.
Any fitness fanatic knows that finding the right sneakers is the key to a great workout. When you're hitting the gym, you need a pair that performs, keeps your feet secure, and makes you feel like you can conquer anything. Plus, the fact that they'll go with pretty much anything in your closet doesn't hurt either. Whether you're lifting weights or going through HIIT circuts, you need a great pair of training shoes to take your New Year's resolutions long past week one. Just keep reading to shop our top picks for 2019.
As much as I like structure and having a plan when I go to the gym, sometimes I just freestyle my workout. That's exactly how this workout was born. I knew I wanted a strength element, but I didn't want to do typical lifts. Instead, I came up with three moves that would work my entire body and fatigue my muscles. The moves alone are simple, but the intensity and addition of minimal rest make this workout mentally and physically challenging.
How to Do the Three-Move Circuit
Before getting started, be sure to warm up. Here's the warmup I like to do: Take little to no rest between each exercise, and two to three minutes of rest between sets. Complete four sets; this can be modified if necessary.
Be sure to watch the video above to see how to perform each move.
We love doing ab workouts. Not for the looks, but because a strong core is essential to support the muscles of your spine. They help you maintain an erect posture (and can help prevent back pain), and they're essential to daily functions like coughing, sneezing, and bowel movements.
We came across Kelsey Wells's bench workout on Instagram, and we're ready to rock our core. It consists of four moves performed as a circuit, and we have a feeling you're going to be reminded of this workout every time you move for a few days.
The Bench Ab Workout
Kelsey said to complete four sets of 10 reps of each exercise. Take no more than one minute of rest in between sets, then repeat for a total of four rounds.
Be sure to watch the video above to see how Kelsey performs each exercise.
Before you start lifting heavy weights and doing advanced exercises, it's important you master the basic movements. Learning the basics will give your body time to adapt and will help you prevent injuring yourself. If you're new to weightlifting, this beginner workout will help teach you the fundamentals.
The Beginner Dumbbell Workout
Before getting started, you need to get your muscles warm. Here's a quick dynamic warmup you can follow. Grab a set of light/medium dumbbells (five to 10 pounds is a good starting point). If the exercise feels too easy, increase the weight. If your form is falling apart or it's too hard to complete a set, lighten your weight.
Complete the designated sets and reps for each exercise before moving on to the following exercise. Be sure to rest in between each set so that your muscles have time to recover; your rest should be no longer than 60 seconds between each set.
- Bicep curl: three sets of 12 reps
- Single-arm row: three sets of 10 reps (each arm)
- Overhead shoulder press: three sets of 10 reps
- Dumbbell squat: three sets of 15 reps
- Side lunge: three sets of 10 reps (each leg)
- Romanian dead lift: three sets of 12 reps
Related: New to Weightlifting? Here Are 16 Exercises You Need to Know
My style of training is all about strength, power, and speed. There are so many things you can do with strength, but one of my favorite things to work on in my personal workouts and with clients is unilateral movements. Why? Because you can isolate specific muscles and help reduce and eliminate muscular imbalances.
There are so many unilateral movements you can do such as pistol squats and a single-arm chest press (another great core move), and one of my favorites is the deadlift with a knee drive.
Deadlifts are one of the best exercises you can do for overall strength. With the addition of the knee drive, you're forced to work on your balance and core strength. Put it all together, and you've got yourself an intense compound exercise - multijoint movements that work groups of large muscle.
How to Do a Deadlift With a Knee Drive
- If you're a beginner, you can do this exercise without weight. For more advanced levels, grab a set of dumbbells. Ten pounds is a good starting point.
- Hold a dumbbell in each hand, and stand tall.
- Engage your core and keep your spine neutral as you begin to hinge at your hips, pushing your hips backward. At the same time, lift your left leg off the ground. Be sure to keep your left foot dorsiflexed (don't point your toes). Continue to hinge at your hips until your back is parallel to the ground; your leg should be in line with your back. Your back should be flat, and your head/neck should be in a neutral position.
- Return to your standing position without placing your left foot on the ground. Once you're upright, drive your left knee up, creating a 90-degree angle at your knee joint. Your left foot should still be dorsiflexed. Be sure to stay tall and keep your core engaged throughout the entire movement. This counts as one rep.
- Complete three sets of 10 reps on each leg.