Okay, okay. I didn’t mean this kind of planking. And no, I didn’t sit there flipping through all of the pictures and laughing. Although this one is my absolute favorite. Umm…anyway. As I’ve mentioned in my past posts, planks are great for strengthening your core. It also uses every single muscle in your body, so you can call it a full body toner!

Since I know you’re an expert at planks, I challenge you to bring it to the next level with this move.

Single leg plank with leg pulses

Begin in a basic plank position, with your hands directly under your shoulders. Squeeze your glutes and abs tight. Lift one leg into the air, about 10-12 inches above the ground. Once you maintain your balance, pulse your leg into the air by bringing it one inch higher and lowering it back down to its original height. Repeat for about 30 seconds before switching sides.

Share your planking pictures with me! Fun or fitness, @jackelynho is waiting to see what shenanigans you’re up to this summer.

Never try to skip your period

Does Reese Witherspoon hate Blake Lively?

20 must-have bags for summer activities

Just because he’s hot, sweaty, and shirtless

Will this new show empower women?

Okay, Fox News, this was stupid

7 new moves to tone your abs

Coupla things I’ve been craving

Is this the luckiest horse in the world?

You might be feeling a little sluggish from the weekend. Perhaps it was the (5) Memorial Day barbecue(s)? Post-finals food coma? Graduation hangover? No matter the cause, I have a an easy fix for that food baby of yours. These great ab exercises will target your lower abs, aka that stubborn stomach pooch that often gets ignored with standard crunches/ab workouts.

1. Double Leg Drops

Begin in a supine position and bring both legs into the air. Keep your feet together and lift your shoulders off the mat. Keeping your feet together, lower your legs down to a 45 degree angle and then squeeze your glutes back up into your starting position (not shown). For more of a challenge, take your legs as low as possible without letting your lower back arch. Everytime you lower and lift your legs, engage your core and squeeze every muscle in your body. This will give you the most results!

2. Swimming Feet

Begin in a supine position and bring both legs into the air. Lower your right leg down to 45 degrees and keep your left leg a couple inches higher. Place your hands behind the nape of your neck and lift your shoulders off the mat. To begin the “swimming” motion, bring your left leg down to 45 degrees and your right leg a couple inches higher. Keep simultaneously switching each leg’s position so that you are creating a scissor kicking motion. You will feel this. Oh lord, will you feel this.

Wondering how to tone up those stubborn trouble spots before you hit the beach/pool party/hot tub sesh? Tweet me @jackelynho or leave a comment below with your questions!

One of the most common misconceptions about getting super sexy abs is the idea that you only have to do crunches or ab exercises. False! To get that sleek front side, it’s also important to take care of its opposing muscle: the back.

Your core is comprised of your back and abs, so if you want a strong core (and more body stability) you gotta work everything. In addition, if you have any back pain (from sitting over a computer all day….or doing other things that I won’t ask about), strengthening those muscles will get rid of those problems! Plus, with all these awesome backless dresses and cute bikinis coming out, we can’t neglect these lovely muscles. I mean, backs are sexy!

So here are some easy exercises to really get ready for summer, no gym required. In fact, these moves are so basic you can even do it when you’re passed out on the floor on Saturday afternoon.

Some of you lucky ducks are already done with finals and may even be boarding the next flight back home. While you’re sitting in front of the TV (all day, every day) this winter break deciding what to do with all that extra time, why not do a little work on that hot bod of yours and strengthen those abs? You can even do this super easy move during commercial breaks!

I know when it comes to flattening that belly you’re tempted to bust out 100 crunches, but try planks instead. Fitness experts everywhere tout them as the best moves that engage the WHOLE body while centered around the core muscles. That means they work your abs and everything else that helps keep you tight and toned and strong. Just pair these strengthening and toning moves with cardio exercises (anything from running to swimming to Spinning) to burn the layer of fat that might be covering your six-pack and you’ll have your goal figure in no time.

So, you ready for some side planks??

Want even more toning exercises? Jackleyn’s got em! If you’ve got other trouble spots you need her help with, Tweet her @jackelynho.

WTF?

Whenever I see workouts in magazines/online that tell me that I need 23,494,201 pieces of equipment to get a full-body workout all I think is, “I’ll stick to the elliptical thankyouverymuch!” But while the elliptical is a great cardio workout, it’s not enough to get into shape and stay healthy. A girl’s gotta lift some weights.

But where? And how?

Typically, the weight room on college campuses is the “man’s domain” (as we control the cardio machine kingdom), so walking in there – never-mind actually using different machines while frat guys look on with tongues hanging out – seems less than appealing for many women. You think I’m gonna do some squats while that meat head looks on? No thank you.

And that’s pretty much why I designed this workout. The routine hits all the important areas of the body and doesn’t require a lot of time, equiptment, or beefy guys staring at you as you fumble with the inner/outer thigh machine. All you need is one flat bench and a set of weights, anywhere between 5 and 15 pounds depending on your strength level.

I recommend starting with the biggest muscles (legs) and then moving on from there, but the order is totally up to you!

Weighted step ups
Works: hips and thighs

Grab one of your weights in each hand and stand directly in front of your bench. Step up with your left foot, then your right, then down with your left, then right. Repeat 12 times on the left side for one set, then 12 times with your right leg leading. Do three sets of 12 on each side.
Expert modification – switch step-up leg after each full up and down motion. Also, add a bicep curl while standing on the top of the bench for an added challenge.

Weighted lunges with one leg up on bench
Works: hips and thighs

Place your left foot on top of the bench, right foot lunging straight behind you (far enough back that your heel is in the air), and a weight in each hand at your side. Dip your right knee toward the ground as if in a lunge, and then come up. Repeat 12 times per side, three sets per side.

Weighted calf raises with stability challenge
Works: calves and abdominals

Stand atop the bench with a weight in each hand at your sides. Your heels should be hanging slightly off the back edge of the bench. Dip your heels down below the line of the top of the the bench, and the slowly rise up onto your toes. It will be hard because the bench is squishy! Flex your core to keep your balance, and repeat 12 times, three sets.
Even harder: Challenge your core by lifting one foot off the bench and doing raises on only one foot. Alternate sides.

Chest press
Works: chest

Lay flat on the bench on your back with a weight in each hand. Bring elbows to 90 degree angles at your sides, in line with your head, palms facing up. Press up slowly and bring weights toward each other. Lower. Repeat 12 times and three sets.

Standing bicep curls/hammer curls
Works: biceps

Standing with knees bent and feet shoulder-width apart, take one weight in each hand and place arms at your sides with elbows at 90 degree angles, palms facing in toward each other. Slowly raise weights at the same time toward your shoulders, keeping elbows close at your sides. Lower to 90 degrees, not going any lower. Repeat three sets of 12.

Triceps extensions
Works: triceps

Stand behind the bench, feet shoulder width apart, knees slightly bent, shoulders back and tummy held taunt. Join both hands behind your head holding a weight, arms at 90 degree angles. Slowly straighten your arms out above your head, and then return to the starting position, not going past 90 degrees. Keep the area from your shoulders to your elbows completely stable. Repeat for three sets of 12.

Ab pusher
Works: abdominals

Lay face up on the bench with your legs straight up in the air. Holding one weight with both hands, arms straight above your head and parallel with your legs, lift (don’t’ curl) your shoulders up to the ceiling, pushing the weight upward toward your feet. Be sure to keep your abs pulled in and tight, and be sure to press upward toward the ceiling, rather than curling your neck. Three sets of 12.

Leg throws / up-downs
Works: Abdominals

Lay flat on your back on the bench, with legs straight up in the air. Place your hands behind your lower back or your booty. Slowly lower your legs straight down so they are in-line with the bench then lift them back up. Lower them again, this time off to the left, then lift them back up. Lower again, this time to the right, then back up. Repeat 12 times or as many as you can do!

Weight training is really important, and now that you have a quick and easy workout, there’s no excuse to skip it. Not only does it increase your metabolic rate, but it can help prevent osteoporosis, increase lean muscle mass, help to prevent injury (when you stumble, maybe drunk), improve your balance (in 4’’ heels or otherwise), enhance your physical and mental health, and help you to feel better and look better!

Sounds worth it to me!

So you’re determined to get those rock-hard, washboard, Jessica Alba abs. And you even stepped up the intensity of your workout by increasing those crunches and sit-ups to ensure that your stomach is flat in no time.

Well, its time to stop that.
Right now.

Turns out, crunches are not good for you.

I know you’ve spent your whole life thinking those painful and annoying little exercises were getting you one step closer to a Britney body (circa 2001), but, sadly, the main thing that crunches do is crunch your spine. And yes that really is as bad as it sounds. According to and article in the New York Times, the way to visualize this concept is to “think of the spine as a fishing rod supported by muscular guy wires. If all of the wires are tensed equally, the rod stays straight.” However, focusing only on the deep abdominal muscles can cause the spine to buckle. To avoid this, it is important to strengthen the entire core.

So what exactly is the core?

Many assume the core just refers to our abs, but the truth is the core includes our abs, lower back and pelvic muscles. Doing crunches only strengthens one set of muscles within the core, so it’s likely that this will destabilize your spine by pulling it out of alignment. This, in turn, causes back pain and can leave you lookin’ like a hunchback. Which, I’m pretty sure, is not the look any of us is going for.

The best thing to do then is to say goodbye to crunches and instead incorporate a core exercise program into your workout that strengthens all of the major muscles that girdle the spine. Just make sure when you do any core exercise that you pull in your belly button as much as possible to reduce injury to the spine and back.

Here are some awesome alternatives to the crappy crunch:

Side plank: Lie on your side, feet on top of one another. Balancing on one forearm, lift your body off the ground, contract your abdominals and relax your shoulders. Hold for 30 seconds. (You may want to look in the mirror to make your body is aligned)

Bird dog: Position yourself on all fours, then raise an alternative arm and leg out straight, pulling in your stomach muscles as tight as you can. Hold for 10 seconds. Switch arm/leg and repeat.

Bridge: This one is really great, because it’s simple and very effective. Lie on your back with knees bent and feet on the floor. Tightening your abdominal muscles, raise your hips slowly off the floor until your hips are aligned with your knees and shoulders. Slowly release about 90% of the way, and then repeat.

These moves are all usually covered in Pilates classes, so it might not be a bad idea to check a class out to get an idea of how to perfect the moves. There are also usually different variations to these moves, so you can try whichever suits your ability best. And, the best thing about them, is that they are not only strengthening your core, but they are creating a longer and leaner body, improving balance, coordination, flexibility, posture and physical strength, none of which your standard crunch can do.

Stop crunching and start focusing on your entire core. You’ll have that long, lean (and rock-hard) body in no time.

Katrina doing the Fitness Model Circuit Workout

Do you ever look at pictures in Shape or Self magazine and wonder how the models get their perfect bodies? Well, most likely they have been Photoshopped to perfection, but in real life, they are not far from it.

When I was in California recently, I was lucky enough to have Karena Dawn, a fitness model, show me and my pal Katrina the workout she used to get in shape for a recent shoot with Shape Magazine. It’s a total body fat burning circuit workout you can complete in just 20 minutes! Try this routine three days a week and you will have a magazine-cover body in no time.

Self Magazine Fitness Model Workout

This workout is 20 minutes, and includes a resistance move followed by 30-60 seconds of cardio, like running up stairs, jumping rope, running, or even jumping jacks. Best part: you do not need any equipment or a gym membership to complete this workout. You have no excuse not to get in shape!

1. Push ups (20 reps)
To make this move more difficult try putting your feet up on a stair. To make it easier, place knees down on the ground.

To make sure you are doing your push ups properly, start out in a table top position with your spine in neutral. Extend one foot back, then the other. If you feel more comfortable placing your hands wider than shoulder width, then feel free to do so for your own comfort.

-  60 seconds of Cardio.
This is up to you. Choose any sort of heart pumping cardio you like and do it up for a full minute.

2.  Jump Squats (20 reps)
With feet hip distance apart, squat down bringing arms down by sides. Once your thighs are parallel to the ground, swing your arms back and jump up raising your hands high above your head. Land on your toes lightly and bend your knees going directly into your next squat. DO NOT lock your knees when you land. Not only does this defeat a lot of the workout, but it is horrible for your joints.

To make this move easier, simple do not jump, just squat.

-  60 seconds of Cardio.

3.  Tummy Tucks (20 reps)
Starting out in plank position (which is the position you’d hold before doing a push up), bring your right knee to your right elbow shifting your core weight with your leg. If this is too hard simply bring knee into chest rather than out to the side.

-  60 seconds of Cardio.

Now find a bench or something that is at least 2 feet off the ground for the last resistance move.

4. Tricep Dip (20 reps)
Place hands on the edge of the bench. For a harder exercise, extend legs out straight. Beginners can keep knees bent. Lift yourself off the bench and hang your butt just a couple inches in front of the ledge. Lower your self down towards the ground using your arms (NOT YOUR LEGS!) and push yourself back up using your triceps. (This is the best workout for getting rid of that unwanted under arm flub.)

-  60 seconds of Cardio.

You have now completed the circuit. Tired? Well, you gotta do it two more times for the full 20 minute workout.

If you are unsure about any of the moves, watch the video version of this workout below. Don’t worry; it’s only 4 minutes, which is just enough time to show you all the moves. Enjoy that rockin’ new body, ladies!

[If you liked this workout, don't forget to subscribe to DietHealth on YouTube for free and check out my blog updated weekly over at Examiner.com! It's like having your very own personal trainer at no cost. Could there be anything better? Have a question? Ask me on Twitter.]

-Your cardio doesn’t have to be boring when you’re hoofing it under the sun. After a quick warm-up, try jogging backwards. Experts say it burns a fifth more calories and improves your balance by engaging your core. Afraid of looking silly? Don’t be.  All anyone will think would be, “Hey! She knows something I don’t!”

-Now, let’s build our endurance. Find some stairs and sprint from the bottom to the top without stopping or skipping steps. Walk back down and finish up with 4 more sets. Just like having a Stairmaster outdoors, this exercise will increase your heart and lung capacity while building killer legs for those adorable minis.

-How about you pull your forgotten roller blades out of the back of your closet and lace them up? While also a great cardio workout, rollerblading tones your inner and outer thighs along with your beautiful booty. To torch about 450 calories in 30 minutes, alternate one minute of tucked, speed skating with one minute of upright, relaxed skating. Be sure to wear your knee and elbow pads! I hear scrapes and bruises are out this season.

-Remember how much fun it was to jump rope with your girls on the playground? Pick up a cheap rope from Walmart and prepare for a cardio blast from your past! Jumping rope can burn up to 1,000 calories an hour while toning your upper and lower body. Since it’s a strenuous workout in itself, you’ll need to take frequent breaks to catch your breath. Skip rope for three minutes, then drop and do some push ups while your heart rate decreases a bit. Skip for three more minutes, then throw in some crunches. Keep alternating the rope with intervals of slower paced exercises. Aim for a 30 minute session. Can you feel the burn yet?

-Afraid of getting grass stains by doing your crunches outdoors? When you have a playground set available, there’s no need to be on the ground! To target your abs, quads and lower back simultaneously, head to the monkey bars for hanging leg lifts. Hold on to a bar with both hands while tightening your core muscles. Slowly lift your legs straight out in front of you, using your abdominals to maintain control. Slowly release and repeat with 3 sets of 10-12 reps. If it becomes too difficult, try one leg at a time or with knees bent.

Save some money and rev up your workouts by putting your gym membership on hold and taking advantage of the fresh air this season. With this beautiful weather and these fat blasting, muscle toning moves, you are well on your way to a sizzling summer bod.

1 Minute Abs
The one minute abs workout can be done anywhere – from the gym to your dorm. It’s a routine that works every ab muscle and will get results if done properly without rest in between moves. It’s a combination of 3 moves, each for 20 seconds.

*Leg Lifts – To get started, lie on your back with legs straight, lifted about 6 inches above the ground. Feel free to put your hands underneath your butt so your low back doesn’t arch. Lift legs to 90 degrees so they are right above your hips and lower them. Repeat for a total of 20 seconds. This move is commonly referred to as leg lifts.
*Toe Taps – Immediately go into the next move called toe taps. Bring legs above hips, out straight or with a slight bend and reach your hands towards your toes. When you come back down, stay about 3 inches above the ground and reach right back up. You don’t have to actually touch your toes but reach as far as you can without putting too much strain on your neck. Complete toe taps for 20 seconds.
*Bicycle Crunches – Without rest, bend knees into table top position. Bring hands to the temples of your head and crunch up bringing opposite elbow to the opposite knee while straightening out the other leg, and switch sides. Make sure you don’t rock side to side.

Here is a video of the workout if you are more of a visual type person.

Want more quick workouts? Try the world’s fastest workout that promises to burn over 400 calories post-workout by raising your heart rate and metabolism. If you try that and still want more (are you crazy?!), check out the bicycle version that is sure to break a sweat in less than 4 minutes.

Got a question about this workout? Follow me on Twitter and send me a message. If you liked this article, check out my blog for updates throughout the week, including a 1 Minute Buns video that will be live later today on our channel on YouTube!