5 Barre Moves You Can Do At Home

You’ve likely heard of barre studios like Pure Barre, Bar Method, Barre3, FlyBarre, Xtend Barre…and the list goes on.

While each has an individual sculpting method and style, all focus on small, isometric movements combined with stretches to lengthen muscles. The technique stems from The Lotte Berk Method, an exercise  developed in the late 1960s by German dancer Lotte Berk, and brought to the United States in the 1970s by one of her students.
Today’s workouts incorporate moves from ballet, yoga and Pilates, and use props like lightweights, yoga blocks, resistance bands, weighted balls and Pilates rings. Fun props, but many moves can be done without the extras.
For tips on which, we asked two New York City instructors—Kara Liotta, Master Instructor and Director of Training at FlyBarre, and Kristine Storie, instructor and owner of Xtend Barre—for their favorite no-equipment moves.

1. Flybarre’s Wall Bridge Series
Works: Hamstrings
Lay on your back facing a wall with your feet up against the wall, toes pointed up. Make sure your knees are right over the hips. Press hand down flat on the floor beside you. Slowly lift the pelvis up and down, letting your hips come down about an inch from the floor. Perform this move for about 1 minute, then pulse at the top for 2 minutes, keeping the pelvis up at hip level and feet into the wall.
Challenge yourself: During this sequence, lift the toes just slightly off the wall, says Liotta, with the heels remaining firm into the wall to intensify the burn in your hammies.

2. Flybarre’s Inner Thigh Leg Lifts
Works: Inner thighs
Lay on your left side, resting your head on your left arm or using your left hand to prop your head up. Bring the right leg across the left, so that the right knee is pointing toward the ceiling. Flex the left foot and lift the leg, taking tiny pulses upward. Make sure you are getting the whole thighbone up off the floor when you lift. Perform this for about 2 minutes on each side.

3. Flybarre’s Rotating Side Plank
Works: Obliques, side waist
Start out in a forearm plank position, then turn your hips so they’re stacked on top of each other, facing the left side, with your right forearm on the floor and the left hand on your hip. If you’re laying on a mat, make sure your forearm is parallel to the edge of the mat. Pulse the hips toward the ceiling until you start to feel a burning sensation. Then, reach the top hand up and twist the body toward the floor, threading your top hand through the space between you and the floor, while maintaining your side plank position. Return to the starting position and pulse the hips upward, then repeat. After 2 minutes on one side, come back to a center plank and then turn to the other side.
Challenge yourself: When you’re in side plank, lift the top leg up so that one leg is higher than the other, suggest Liotta. Stay like this for the duration of the exercise.

 

4. The Xtend Barre Passe Press
Works: Quads
With one hand, hold onto something for support, such the back of a chair or a countertop. Start in second position with your legs in a wider than hip-width stance and your toes turned out, then bend your knees into a deep plie, trying to get your thighs parallel to the ground. Then, come up to a figure four position, bringing the outside leg up, toe to knee, leg turned out. Keep the outside arm in ‘high fifth,’ or raised above the head.
Repeat for eight counts, moving from second position plie to figure four, then perform another set of eight with the inside foot in releve, or raised so you are on the ball of your foot. Repeat on the opposite side.
Challenge yourself: Storie suggests after performing the sequence, hold in second position plie, then raise both feet to releve and pulse for three-to-four sets of eight.

 

5. The Xtend Barre Back Attitude and Tendu Lift Series
Works: Glutes, quads, hamstrings
With two hands, hold onto something for support, like the back of a chair or a countertop, and face it. Bring your feet to first position, or heels together, toes turned out, and knees softly bent. Take the left leg back behind you into an attitude position, with the raised leg bent, keeping the leg as parallel to the floor as possible. Extend and bend the raised leg for 8-16 counts, then pulse the leg upward for 8-16 counts, keeping the leg out directly behind you. Finally, move to a curtsy, bringing the working leg behind standing leg, so that the ankles are crossed. Flow back and forth between curtsy and a figure four position for 2 sets of 8 counts. Repeat on the right side.
Challenge yourself: Perform the whole sequence in releve to increase thigh work in the standing leg, says Storie.

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5 Cardio and Strength Routines You Can Do Anywhere

Not going to be home for the holidays? No problem! There’s no reason you can’t stick with your exercise plan even while you’re on the road—especially if you plan ahead.

Here are five travel-friendly workouts you can do almost anywhere:

1. 1-Mile Fast Interval Walk
Winter weather and a new city don’t always make for the best scenario for your regular outdoor walking plan. This indoor interval walk is a great option for travelers—just press play to start walking one mile inside at any time of day or night.

2. 15-Minute Chair Yoga
Spent the day in a car, plane or train? Stretch out tight, stiff muscles after a long day of travel with this gentle yoga routine that uses just a chair (no mat necessary) to make it easier on the wrists.

3. 8-Minute Hotel Room Cardio
You won’t need access to a hotel gym or a treadmill for this cardio routine! This quick but effective bodyweight circuit uses just a sturdy chair to get you sweating in under 10 minutes. Try pairing it with our hotel room strength workout below for a complete routine.

4. 8-Minute Hotel Room Strength
A sturdy chair is all you need to build strength and stamina with this simple set of total body sculpting moves.

5. 9-Minute Standing Abs
Want to work your waistline but don’t want to get down on the dirty hotel carpet to do it? This workout uses a single hand towel to target key core muscles in your abs and back—without having to get on the ground once. An added bonus: Your heart rate will stay elevated throughout the routine so you’ll burn more calories than you would with standard crunches.

For more fun ways to fit in fitness on the road, don’t miss our “Walk On: 5 Fat Burning Miles” DVD. This program includes our customizable mile menu that allows you to design your own cardio session every time you use it—no equipment required.

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Peanut Butter Breakfast Cookies

These delicious bite-sized peanut butter cookies are sure to be a popular treat for kids and adults-alike. Their timeless sweet and nutty flavor is perfectly paired with a smear of jam and glass of milk.

Peanut Butter Breakfast Cookies

Ingredients

• 2 large (140 grams each), ripe bananas
• 2 large (50 grams each) eggs
• 2 1/2 cups (200 grams) rolled oats (certified gluten-free if necessary)
• 1 cup (260 grams) peanut butter
• 3 tablespoons honey
• 2 teaspoons cinnamon
• Pinch of salt

Directions

Preheat the oven to 350°F. Spray a cookie sheet with cooking spray.

Add the ripe bananas and eggs into a medium mixing bowl. Mix with a spatula, mashing on the banana to get chunks as small as possible. Add the oats, peanut butter, honey, and salt, and stir until just combined. The mixture will get thick and hard to stir.

Use a 1/4 cup measure to portion cookie dough into 12 balls. Take each ball and split it in half to create 24 smaller balls. Roll each ball and lightly smash it between your palms to create a mini cookie.

Place the cookies on the baking sheet. Bake until the edges start to brown, 12 to 15 minutes.

Nutrition Information

Serves: 8 |  Serving Size: 3 cookies

Per serving: Calories: 299; Total Fat: 15g; Saturated Fat: 3g; Monounsaturated Fat: 0g; Cholesterol: 53mg; Sodium: 131mg; Carbohydrate: 34g; Dietary Fiber: 6g; Sugar: 13g; Protein: 11g

Nutrition Bonus: Potassium: 271mg; Iron: 13%; Vitamin A: 2%; Vitamin C: 4%; Calcium: 3% 

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Do “Negative-Calorie” Foods Exist?

Wouldn’t it be nice to eat certain foods and lose weight? That’s the thought behind so-called “negative-calorie foods” or foods you can eat that are so low in calories they technically shouldn’t count. They supposedly take up more energy to chew and digest than they contain, so they don’t contribute to your calorie surplus (a.k.a. weight gain). The question is: Do they work?

Negative-Calorie Foods and Their Connection to Weight Loss

Negative-calorie foods are usually fruits, vegetables and other low-calorie snack items—foods that we subconsciously label as “healthy” (check out the chart below for more examples). The idea that negative-calorie foods help with weight loss comes from simple reasoning:

1. You burn more calories eating these foods than they actually contain.
Negative-calorie foods are low in calories but high in fiber and water, with some items containing up to 90% water by weight. As you know, water adds volume but zero calories. Fiber, though a carbohydrate, is difficult to digest so you don’t extract as many calories from high-fiber foods compared to low-fiber foods. Fibrous foods force you to chew more often, which theoretically burns extra calories (though not many!).

Examples of Negative-Calorie Foods

FRUITS	VEGETABLES	OTHER
Blueberries Citrus fruits, including oranges and grapefruit Melon, including watermelon and cantaloupe Apples Peaches Grapes Apricots Tangerines Cherries Prunes	Celery Lettuce Onions Broccoli Cauliflower Spinach Cucumbers Beets Carrots Green beans Spinach Turnips	Air-popped Popcorn Rice Cakes Edamame Bulgar Wheat Bran Shirataki Noodles Egg whites

2. You feel fuller from these foods so you eat less unhealthy foods.
The volume from the water and fiber doesn’t contribute much to calories but impacts satiety. By filling up on negative-calorie foods, you feel fuller and are less apt to choose energy-dense foods full of empty calories (think: potato chips).

While these are two enticing reasons, the reality is you can’t just count on negative-calories foods to help you lose weight because:

1. You don’t use as many calories to process and digest food as you might think.
According to the Academy of Nutrition and Dietetics, our bodies only burn about 5–15% of calories from this phenomenon. For someone who needs 2,000 calories per day, only 100–300 calories would be used to process and digest foods. You could consume way more calories than that while watching a movie and eating a bowl of grapes!

2. Low-calorie foods may not be as satisfying as a smaller amount of energy-dense foods.
You can still overeat low-calorie foods and contribute more calories than you think to your daily intake.

Rethink Negative-Calorie Foods

A glance at the negative-calorie foods chart above might have you thinking: “Wait a minute, these foods look pretty healthy!” You’re correct. You should choose fruits and vegetables often as part of a balanced, healthy diet; in addition, the fiber in these foods make them beneficial for weight loss. The caveat, though, is your relationship with these foods. If you view negative-calorie foods as a way to put your mind on autopilot so you can eat without being mindful of calories and portion sizes, think again.

Regardless of the dietary makeup of the food you’re eating, there is no research to support that more calories are used to metabolize a food than the number of calories the food contains. When it comes to weight loss, choosing a variety of foods, burning energy through exercise, and learning about your habits through tracking is the most sustainable plan.

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15 Most Popular Recipes of 2015

As the year comes to an end, we at MyFitnessPal would love to wish you happy winter holidays!  To celebrate, we’ve rounded up some of our most popular dishes of 2015. Thank you for letting us be a part of your health and fitness journey! Get ready to start cooking, and eat your way to good health.

1. Spaghetti Squash Hash Brown | The Honour System
Hot crunchity! You can enjoy piping hot spaghetti squash hash browns with just 3 ingredients. This low-carb snack can be seasoned with your favorite herbs and spices though plain salt will also do. Recipe makes 2 servings at 1 cup each.

Nutrition (per serving): Calories: 104; Total Fat: 7g; Saturated Fat: 1g; Monounsaturated Fat: 4g; Cholesterol: 0mg; Sodium: 105mg; Carbohydrate: 10g; Dietary Fiber: 2g; Sugar: 4g; Protein: 1g

2. Greek-Style Chicken Wraps | Cooking Light
A delicious, nutritious lunch is close at hand especially if you have leftover grilled or rotisserie chicken. This wrap recipe infuses Mediterranean flair by bundling lean chicken, tomatoes, cucumbers, olives and hummus into a flour tortilla. Recipe makes 6 servings at 1 wrap each.

Nutrition (per serving): Calories: 237; Total Fat: 10g; Saturated Fat: 2g; Monounsaturated Fat: 5g; Cholesterol: 20mg; Sodium: 559mg; Carbohydrate: 27g; Dietary Fiber: 5g; Sugar: 0g; Protein: 12g

3. Chicken Enchilada Casserole | Cooking Light
Tease your tastebuds with Tex-Mex enchilada casserole featuring moist layers of shredded chicken, corn, bean, tortilla and cheese. A bite of this Southwestern-style comfort food is all you’ll need to warm up on a cold weeknight. Recipe makes 4 servings at 1 3/4 cups each.

Nutrition (per serving): Calories: 346; Total Fat: 12g; Saturated Fat: 4g; Monounsaturated Fat: 1g; Cholesterol: 22mg; Sodium: 709mg; Carbohydrate: 36g; Dietary Fiber: 5g; Sugar: 7g; Protein: 24g

4. BLT Salad with Avocado | Skinnytaste
If you’re a fan of the classic BLT sandwich, check out this BLT salad with avocado. Creamy, mayonnaise-marinated tomatoes, romaine lettuce and avocados are topped with crunchy bacon pieces. If you’re missing the bun, add it back as croutons, or serve a slice of your favorite, crusty bread on the side. Recipe makes 4 servings at 2 cups each.

Nutrition (per serving): Calories: 204; Total Fat: 14g; Saturated Fat: 3g; Monounsaturated Fat: 4g; Cholesterol: 28mg; Sodium: 361mg; Carbohydrate: 11g; Dietary Fiber: 4g; Sugar: 4g; Protein: 10g

5. Pomegranate Oatmeal Snack Cups | Fit Foodie Finds
Take your breakfast to-go with this recipe for baked oatmeal snack cups. Each bite is lightly sweetened with ripe banana and 100% pomegranate juice. Serve with a smear of your favorite nut butter. Recipe makes 6 servings at 2 snack cups each.

Nutrition (per serving): Calories: 200; Total Fat: 8g; Saturated Fat: 5g; Monounsaturated Fat: 2g; Cholesterol: 71mg; Sodium: 464mg; Carbohydrate: 26g; Dietary Fiber: 4g; Sugar: 6g; Protein: 6g

6. Sausage & Vegetable Egg Bake | The Lean Green Bean
Savory sausage and vegetable egg bake fits a complete meal (and some extra veggies) into one pan. If you make a batch the night before, breakfast is just a microwave beep away. Recipe makes 4 servings.

Nutrition (per serving): Calories: 387; Total Fat: 20g; Saturated Fat: 10g; Monounsaturated Fat: 7g; Cholesterol: 355mg; Sodium: 465mg; Carbohydrate: 20g; Dietary Fiber: 2g; Sugar: 8g; Protein: 23g

7. Sweet Potato Turkey Sandwich | Healthy Nibbles & Bits
Swap boring sliced bread for spiralized sweet-potato buns using this turkey sandwich recipe. If you’re used to white bread, this swap will boost your vitamin A, C and fiber. Don’t have a spiralizer? Try shredding your potato lengthwise with a large grate, and use more egg to bind the “bread” together. Recipe makes 1 serving.

Nutrition (per serving): Calories: 485; Total Fat: 22g; Saturated Fat: 4g; Monounsaturated Fat: 5g; Cholesterol: 200mg; Sodium: 751mg; Carbohydrate: 51g; Dietary Fiber: 9g; Sugar: 11g; Protein: 19g

8. Tuna Avocado Egg Salad | Kim’s Cravings
Creamy avocado is a dream substitute for mayonnaise because you’ll get a dose of heart healthy polyunsaturated fats. Egg salads are a fuss-free lunch: just add all ingredients to a bowl and stir. Recipe make 5 servings at 1 cup salad mixture + 1 large tortilla each.

Nutrition (per serving): Calories: 226; Total Fat: 8g; Saturated Fat: 2g; Monounsaturated Fat: 2g; Cholesterol: 101mg; Sodium: 557mg; Carbohydrate: 24g; Dietary Fiber: 4g; Sugar: 1g; Protein: 15g

9. Slow Cooker Irish Beef Stew | Cook Smarts
Simmer budget-friendly beef stew meats to tender, fall apart perfection using your slow cooker. The trick is to tenderize the beef before cooking then let it stew slowly in the liquid using the gentle heat from your crockpot. It’s hard to be patient when your home smells so delicious, but trust us, it’s worth the wait. Recipe makes 4 servings at 2 cups each.

Nutrition (per serving): Calories: 363; Total Fat: 11g; Saturated Fat: 3g; Monounsaturated Fat: 2g; Cholesterol: 9mg; Sodium: 582mg; Carbohydrate: 35g; Dietary Fiber: 6g; Sugar: 7g; Protein: 27g

10. Banana Buckwheat Pancakes & Compote | The Wheatless Kitchen
Feast on these amazing stacks of banana buckwheat pancakes! Each nutty pancake has chunks of sweet banana and is topped with an irresistible blackberry compote. Buckwheat flour is a great gluten-free option plus it makes for dense pancakes so if you prefer lighter pancakes mix buckwheat flour with another flour of your choice. Recipe makes 5 servings at 2 pancakes each.

Nutrition (per serving): Calories: 220; Total Fat: 4g; Saturated Fat: 1g; Monounsaturated Fat: 1g; Cholesterol: 85mg; Sodium: 297mg; Carbohydrate: 38g; Dietary Fiber: 11g; Sugar: 9g; Protein: 9g

11. Black Bean Spinach Quesadilla | Calories In, Calories Out Cookbook
Family-friendly black bean spinach quesadillas make for a delicious and quick meatless Monday meal. This recipe calls for black beans, fresh baby spinach and mushrooms–but feel free to switch them out for your family’s favorite veggies. Recipe makes 4 servings.

Nutrition (per serving): Calories: 370; Total Fat: 12g; Saturated Fat: 5g; Monounsaturated Fat: 2g; Cholesterol: 20mg; Sodium: 846mg; Carbohydrate: 44g; Dietary Fiber: 8g; Sugar: 1g; Protein: 20g

12. Crispy Baked Chicken Tenders | Eating Bird Food
Want satisfy your crispy cravings without suffering the greasy aftermath? Try this baked chicken tender recipe featuring finger-sized chicken breast coated in brown cereal and spice. It’s served with a side of tangy Greek-yogurt dressing. Recipe makes 4 servings at 4 tenders each.

Nutrition (per serving): Calories: 172; Total Fat: 2g; Saturated Fat: 0g; Monounsaturated Fat: 0g; Cholesterol: 47mg; Sodium: 585mg; Carbohydrate: 12g; Dietary Fiber: 0g; Sugar: 3g; Protein: 25g

13. Protein-Packed Pancakes | MyFitnessPal’s Original Recipes
If you shy away from pancakes because they don’t have enough protein, these moist protein-packed pancakes were made for you! Greek yogurt is thick, creamy and a popular lean protein that gives this dish a tangy flavor. Recipes makes 2 servings at 4 pancakes each.

Nutrition (per serving): Calories: 297; Total Fat: 8g; Saturated Fat: 3g; Monounsaturated Fat: 2g; Cholesterol: 196mg; Sodium: 676mg; Carbohydrate: 35g; Dietary Fiber: 1g; Sugar: 9g; Protein: 20g

14. Chewy Apple Pie Bars | Clean Eating Magazine
You’re just six-ingredients away from enjoying chewy apple pie bars! Make a batch of these snack bars, and pop them into your purse or gym bag for when you need it most. Recipe makes 12 servings.

Nutrition (per serving): Calories: 116; Total Fat: 6g; Saturated Fat: 1g; Monounsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 8mg; Carbohydrate: 16g; Dietary Fiber: 2g; Sugar: 12g; Protein: 2g

15. Mini Whole Wheat Egg Sandwich |  24 Carrot Life
Try a homemade whole-wheat egg sandwich that you can make ahead of time and reheat for a quick breakfast. Cheesy egg and ham patties are sandwiched between a flaky whole-wheat, green onion biscuit. Add tomato, spinach, avocado or any of your favorite veggies into the mix. Recipe makes 12 servings at 1 egg patty + 1 whole wheat biscuit.

Nutrition (per serving): Calories: 178; Total Fat: 10g; Saturated Fat: 5g; Monounsaturated Fat: 2g; Cholesterol: 90mg; Sodium: 735mg; Carbohydrate: 16g; Dietary Fiber: 3g; Sugar: 0g; Protein: 8g

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Are You Wearing the Right Shoes for Your Workout?

It’s time to hit the gym, so you grab your sneakers, lace up, and head out the door. It doesn’t matter what workout you’re doing—one shoe fits all, right? Not quite. Here, we break down the best type of shoe to support specific exercises.

If you’re … walking on the treadmill
Wear: A walk-specific shoe
Why: Studies show that walkers have a heavy heel strike. Proper walking shoes take this into account, offering a stiffer heel and more cushion under the ball of the foot to offer extra support for the heel-to-toe motion. Prefer to power walk? Look for a more flexible shoe with added cushion in both the heel and toe, which will work on walks with a quicker clip.

If you’re … joining a group fitness class
Wear: A training shoe
Why: With all of the lateral and high-impact moves you make in a class (think: jumps, burpees, lunges), a training shoe is designed to offer better stability and traction than running shoes. With moderate cushioning and a stable feel, the wide bottom of cross-training shoes are extra durable to handle the gamut of surfaces, from gym floors to tennis courts. The shoes are also ideal for your time on cardio machines, during strength training, and short sprint intervals.

If you’re …. going for a run
Wear: A run-specific shoe
Why: Whether you prefer extra cushion or are more of a minimalist, one thing’s for sure: You should wear shoes specific to the sport. Running shoes are designed to provide the stability and cushion for cumulative mileage while avoiding bulk and stiffness. Because everyone’s foot shape and running form is different, finding the perfect pair requires a little legwork. Head to your nearest running speciality shop for a gait analysis and other advice on which type of shoe is right for you.

If you’re … hitting the trails
Wear: A trail-running shoe
Why: Sure, standard running shoes have plenty of support. But trail shoes have even more embellishments that will keep you upright as you navigate over roots and rocks. Extra nubby and sticky rubber tread on the outsole boosts stability, while thicker toe boxes help to prevent the dreaded black toenail and blisters. Another functional feature? Waterproof and breathable liners to keep your feet dry during a wet run (or after a creek crossing). If you think all trail shoes are stiff and bulky, think again: There’s a variety of styles to choose from, including some that have the same amount of give and weight as a standard running shoe.

If you’re … doing yard work or running errands
Wear: Casual shoes or a spare pair of sneakers
Why: Pulling on your favorite shoes when you’re heading out for a couple of quick stops seems like the sensible thing to do. But be mindful that each mile—whether you’re hauling leaves in your yard or walking the dog—adds up. And because you want to maintain the longevity of your prime pair as long as possible, it’s best to keep some casual shoes lying around. Even better? Hit up a buy-one-get-one sale next time you go shoe shopping. That way you’ll have a pair to work out in—and a pair for everything else.

Our recommendations:

For Training: UA Micro G Limitless

Strategically placed rubber traction covers high-impact zones for greater durability with less weight. Micro G® foam makes for explosive takeoffs.

SHOP MEN

SHOP WOMEN

For Running: UA SpeedForm Gemini

Featuring Charged Cushioning and a seamless upper, UA Speedform Gemini is built for the road warrior who seeks responsive cushioning.

SHOP MEN

SHOP WOMEN

For the Trails: UA Fat Tire GORE-TEX®

Inspired by and built to mimic a fat bicycle tire, this unique shoe has unmatched grip and traction, and is ready to go wherever the trail takes you.

SHOP

For Casual Wear: UA SpeedForm StudioLux

Innovative UA SpeedForm technology combined with a sleek and sporty minimalist silhouette will make these your go-to shoes for running around town.

SHOP

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A 15-Minute Core Routine You Haven’t Tried

There is always an occasion for a strong set of abs, whether it’s for a little black dress, a bathing suit or casual get together with friends. “I don’t want six-pack abs,” said nobody ever. Today is the day you start (or maybe maintain) your impressive core.

This Hot5 Yoga Abs Flow Workout with Miranda will focus on every inch of your middle. She will lead you through a series of exercises that will leave no core muscle unturned. From the origin of the muscle to the insertion of the muscle, Miranda will get every fiber of the muscles involved. She makes it look easy, so remember to work at your own pace and focus on your breathing as you do these moves.

For the most effective results, perform each exercise for 1 minute and try to complete the circuit 3 to 5 times.

1. Rowboat Crunch

107A_Video1

Start with a neutral spine position and pull your knees into your chest as you bring your chest up to meet your knees. Your arms should stay in an extended position. Remember to keep your core completely engaged throughout this exercise.

2. Oblique Crunches

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In a seated position, pull both knees into your chest and shift your weight over to one side of your glutes. Extend both legs out away from your chest, then pull them back into your chest. Do this twice on the same side then swing around to the other side and extend both legs out away from your chest then pull them back into your chest twice on this side. Repeat.

3. Slow Double Curl

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Lie on your back with your head lifted and knees hugged into your chest. Extend your arms up next to your ears and then extend your legs out to a diagonal position. From here, sweep your arms around to your sides and then bring your knees into your chest. Extend your arms out and then extend your legs back to the diagonal. Continue the movement pattern again and again.

4. Plank Lift Squeeze A

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Starting in a side plank position, bend your top leg, driving the knee in towards your chest. Straighten the top leg and bring the bottom knee to the floor. From here, lift your top leg up and then lower it and get back into a side plank. Repeat from the top.

5. Plank Lift Squeeze B

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Starting in a side plank position on the other side, bend your top leg, driving the knee in towards your chest. Straighten the top leg and bring the bottom knee to the floor. From here, lift your top leg up and then lower it and get back into a side plank. Repeat from the top.

This yoga abs flow workout will strengthen your core and abs more effectively than crunches or the ab machines at the gym. Every move in this workout uses the whole length of the muscles, giving you the definition that will make heads turn.

To follow along with the workout on your phone, download the Hot5 Fitness App for your iPhone.

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