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

This Is Our Favorite Stretch to Do in Bed: Cat and Cow

If you woke up with an achy back, have a stiff back from sitting for an extended period of time, or have tense shoulders and a tight neck from a day in the office - well then I have a simple cure for what pains you. The Cat and Cow stretch is an oldie but goodie that doubles as a great warmup for your spine before just about any activity.

Cat and Cow

  • Begin with your hands and knees on the floor. Make sure your knees are under your hips, and your wrists are under your shoulders. Begin in a neutral spine position, with your back flat and your abs engaged.
  • As you inhale, let your belly soften, arch your back, and lift your head and tailbone. This part of the stretch is called cow.
  • With an exhale, round your spine up to the ceiling pulling your abs toward your spine, and simultaneously tuck your tailbone in (don't clench your tush) and tuck your chin toward your chest. This part is known as cat (think Halloween cat).
  • Continue flowing back and forth from cat to cow, breathing deeply so as not to rush each movement.
  • Repeat for a minute or so and then press your hips back toward your heels, coming into Child's Pose with your arms extended in front of you.

If your back is feeling especially tight, try these back stretches to help loosen things up.

This 45-Minute Nike Workout Will Have Your Glutes on Fire

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

Want to Lose Weight in 2019? Try This Celebrity Trainer’s Simple, 4-Week Walking Plan

When it comes to weight loss, celeb trainer and New York Times bestselling author Harley Pasternak, MSc, has a catchphrase: "Strong in the gym, lean in life." The Fitbit ambassador, nutrition scientist, and personal coach to the likes of Amy Schumer, Kim Kardashian, and Rihanna has told POPSUGAR on numerous occasions that the best way to lose weight is easier than you think: just walk more. Here, Harley makes his compelling case and shares a simple, month-long plan to get you started.

Why Walking and Not Running?

"Walking is something that can be woven into the fabric of the day," Harley said. "With running, you need to book a time to do it; you need to dress a certain way, wear specific shoes, be in a specific mindset, have time to shower after and re-dress - you don't have to do that with walking."

Additionally, he told us that there's a "direct correlation" between intensity of cardio and appetite, meaning the more strenuous cardio you do, the hangrier you'll be afterward. "It's why we use the phrase 'working up an appetite,'" he said. So if weight loss is your goal, walking will be your way to lean out in 2019.

The Plan

Harley believes in this approach so much that getting a step tracker is part of his prescribed regimen to his celebrity clients. While adding in steps here and there will certainly add up over time, we asked him for a four-week plan, giving us a target to work with.

"This plan starts off assuming your current step count is 10,000 steps per day," Harley told POPSUGAR. The goal is that by the end of week four, you're walking an additional 4,000 steps per day.

  • Week one: 11,000 steps each day, Sunday through Saturday
  • Week two: 12,000 steps each day, Sunday through Saturday
  • Week three: 13,000 steps each day, Sunday through Saturday
  • Week four: 14,000 steps each day, Sunday through Saturday

Harley acknowledged that "jumping 1,000 steps per day each week can be daunting" and that not everyone is starting at 10,000 steps each day. If you're hovering somewhere closer to 5,000 steps daily, the goal is the same. Add 1,000 steps per day for week one, another 1,000 for week two, and so on until your new daily average is 4,000 steps above your start point.

"For those that are starting at a lower step count, don't stop at the end of week four," he said. "The optimum range of steps is different for everyone, but I haven't met anyone who hasn't been able to physically keep up with 14,000 steps per day unless they have an underlying medical condition."

The goal is the same: "Get to a place where you hit a daily step goal that you can sustain without leading to mental and physical burnout." Sound good? Great. Let's do this.

Download These Apps, Head to the Gym, and Own Your Workout

There are a handful of tools that'll help you maximize your gym experience: comfortable exercise gear, upbeat music, and a solid workout plan. Getting the first two covered is easy, but as much as hiring a personal trainer to craft the ideal exercise routine for you would be awesome, we totally get that it's hard to just wing that. That's fine; you can download a few apps on your phone and use them at the gym on your own time and get the same strengthening and toning results.

Whether you're at your best gym self when you have a full-fledged plan laid out, including a step-by-step workout and a health meal plan, or just need a positive voice in your ear to keep you going, this roundup of the best apps for getting the most of out of your gym session can help.

Just Keep Working Out in These 10 Supportive Sneakers

2019 is the year we're conquering our fitness resolutions, one workout at a time. And, new year, new sneakers, right? Well, we've found some affordable, supportive options at Walmart. Think Nike, Saucony, and Asics at prices that'll make your wallet happy. What are you waiting for - get shopping!

I’m a Trainer, and This Is the Move You Should Do to Strengthen Your Abs and Arms at Once

I'm all about efficient workouts and exercises, which is why the glider knee tuck and push-up has become one of my go-to moves. The push-up will help you improve your upper-body strength, and the knee tuck targets your abdominal muscles. You don't need to do many reps to feel your muscles working, which is another reason why I love it.

Add this exercise into your next bodyweight workout or use it to activate your core and arms before starting your workout.

How to Do a Knee Tuck With Push-Up

  • Start in a 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, do a push-up. 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.

30-Minute Video Workouts – All in 1 Place!

To lose weight or get stronger, you don't need to spend hours exercising. ACE-certified fitness instructor John Kersbergen said three to four 45-minute workouts a week is enough. Can't fit in 45 minutes at one time? Then break up your workouts, because it all adds up! We've compiled 40 half-hour workout videos that you can follow along with. Do a few of these, plus a few of these 20-minute workout videos, and your week of workouts will be done! Here is mix of fun and effective workouts, including weights, Tabata, cardio, yoga, and dance. Experiment and try them all 40 or pick and choose your favorite videos, bookmark them, and do them regularly.

Get the Most Out of Your Workouts by Following This Celeb Trainer’s Advice

There are a lot of nuances that go into making a great workout. You've got to consider things like reps, sets, weight, rest time, the phase you're training in, and what the end result is. Like we said, there are a lot of nuances.

To help improve your workouts, we spoke to Gunnar Peterson, NSCA, CSCS, and MitoQ partner. Gunnar told POPSUGAR that you should train in all planes of motion to really get the most out of your sessions. He explained the three planes like this: "Sagittal, which is moving forward or backward; frontal, which is side to side; and transverse, which is rotating."

Most people tend to train in the sagittal plane - think reverse lunges and bicep curls. This isn't terrible, but Gunnar did advise doing more movements in the frontal plane with exercises like lateral lunges and lateral arm raises. He also recommends doing more exercises in the transverse plane, such as a rotational ball slam and the low to high woodchop. Why are these planes so important? Because, "Your life is in all those planes," Gunnar said.

When you rotate to put your seat belt on or grab something from the backseat, you're moving in the transverse plane. When you sit down on your couch to catch up on your favorite reality TV show, you're moving in the sagittal plan. When slide to the middle of the train (as you should!) to make more room, that's moving in the frontal plane.

The next time you hit the gym, be sure to include these three planes of motion in your workout.