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

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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??

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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. Read More »

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! Read More »

The sun is shining, the breeze is warm and Spring is in full swing. Who wants to waste such a beautiful day slaving away on a treadmill indoors? Research shows that sharing your sweat session with Mother Nature decreases your stress levels and ups your calorie burn due to the varied terrain and fluctuating temperatures. It’s time to lace up your Nikes and head to the nearest park.

-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. Read More »

With finals right around the corner, you may be feeling pressed for time. Instead of skipping that workout, here are a few ideas on how to get the most from the time you have when it comes to exercise.

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. Read More »

Running on a treadmill is a great workout, but it gets boring. Kick boxing spikes your heart rate and burns major calories, but you’re sick of taking the same class….again. And if you eat one more salad (with the dressing on the side!) you are going to kill someone.

Eating healthy and staying fit don’t have to be so….monotonous. Nutrition experts are constantly coming up with new forms of exercise and new research on dieting that may be just the new thing you (and your body) need. The latest? Combinations of our favorite things to get even better results:

1: Piloxing

Joseph Pilates, meet your match. In the boxing ring, that is. There’s a new exercise contender in the draw now: Piloxing!

Here’s the blow-by-blow: LA-based fitness trainer Viveca Jensen bases the classes off of the best of both worlds, by combining the intense power moves of boxing (like the one-two punch) with the softer toning moves of pilates (like those pesky 100′s). Supposedly, it has a “Swedish twist” to it, which apparently makes it better/more efficient. (Swedish fish do taste better than regular fish, so I guess there is a truth to that.) Celebrities like Hilary Duff and Alexis Bledel have signed on to this new exercise trend, claiming it helps to attain a “sleek, sexy, and powerful” self-image. Read More »

In order to lose weight and keep it off, finding a fit activity that you love is essential. If you loath the redundancy of a 30 minute workout on an elliptical, treadmill or bike, here are some of the best new fitness classes that may be offered right now at your school!

Zumba

If you love to dance, this exercise is a must try! The latin inspired fitness dance class took sports gyms by storm in 2008. According to the official Zumba® website, “Zumba® Fitness was created in the mid-90’s by Colombian native Alberto “Beto” Perez, a celebrity fitness trainer and choreographer for International pop superstars. Inspired by the traditional cumbia, salsa, samba and merengue music he grew up with, Beto paired his favorite pulsating Latin rhythms with the red-hot international dance steps his clients loved and Zumba® Fitness (Spanish slang for “to move fast and have fun”) was born!” Click here to find the nearest Zumba class to where you live.

Pilates

Pilates really works your core and creates a leaner looking midsection. It will teach you how to suck in your beer gut without having that “sucking it in” look on your face in pictures. If you are naturally thin and are looking for a way tone up, this is an awesome exercise that will even make you look taller! For beginners you will most likely just use a mat and your own body weight. You will break a sweat, but this is not a heart pumping exercise. You may not even realize the muscles you are using during class, but you will definitely feel it the next day. I personally have noticed the slimming and toning effects after just as little as 2 classes. If your school doesn’t offer Pilates classes, you can check out a few of my favorite routines for free here. On average, Pilates burns about 330 calories per hour. Read More »