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5 Essential Moves for Beautiful Obliques

Upright Oblique Twist
If you don't have a mini exercise ball, grab multiple towels (it won't have the same effect but it will give you some resistance to work with)
- Holding a dumbbell in each hand, sit on floor with knees bent, feet flat and ball behind lower back.
- Lift arms to shoulder level in front of you, palms down.
Wood-Chop Crunch
For beginners you can lose the dumbbell, but for the real benefits of the workout you want that added weight!
- Holding a dumbbell in each hand, lie face up on floor with knees bent 90 degrees, and arms out to sides, slightly bent with palms up.
- Keeping arms slightly bent, raise dumbbells to touch above chest.
- Lift head and shoulders off floor and reach dumbbells by right hip; then return to center and lower to start.
- Repeat to left side. Do all reps, alternating sides.
Roman Rotator
Standing ab workouts are essential for getting that toned core that you want, so get off that matt!
- Stand with feet shoulder-width apart, knees slightly bent, and lift bent elbows in front of you at shoulder height, palms facing each other.
- Rotate torso and arms together diagonally up toward left.
Toe Tap
You can do this move any time you're sitting down. Try it at work, at home, in the park!
- Sit on edge of bench and place palms behind you on seat, fingers forward.
- Maintaining a neutral spine, lean back slightly and lift legs, knees bent 90 degrees off ground.
- Keeping chest lifted, shoulders back and right knee still, touch ground with left toe, then raise left knee back to start position.
- Switch sides and repeat to complete one rep. Do 10 reps.
Magic Carpet Ride
It's sounds like all fun and games but it actually is a serious workout! Plus, you can even clean your floors while you work out ;)
- Start on an uncarpeted floor in full push-up position, balancing on hands and toes, arms extended, a folded towel underneath feet.
- Contract abs and bring knees in toward chest.
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These are all great for doing while you're watching TV lol
love the standing Ab workout
That last ab routine is so tough cause it works your entire body. I'll need to shape up for that one haha
Standing ab workouts are the best especially since my yoga mat is MIA...
I've never called it "Magic Carpet Ride" but I do love that move!
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The 2-Weeks-to-Flat-Abs Crunch Challenge!
It's been summer for a while now so it is high time that you finally start AND FINISH a fitness challenge. This one is easy - its two weeks, it starts slow and builds up, and you'll have a super-fit core by the end of it. What are you waiting for?! Clip it if you're ready to take the challenge :) The V Crunch Lie on your back, and lift your legs and arms up so they are extended toward the ceiling. Lift your upper back off the floor, reaching your hands toward your feet. Lower your legs toward the floor while reaching your arms overhead, keeping your shoulders off the mat and lower back pressed into the mat. Repeat the crunch motion to complete one rep. Runner's Crunch Start on your back with your elbows resting on the floor at a 90-degree angle. With your core engaged, roll up to almost sitting while bringing your right knee up to meet your left elbow. It should feel a little like running. With control, straighten your leg as your slowly peel your back down, vertebra by vertebra, until your shoulders touch the mat last. Alternate with your other leg to complete one rep. Reverse Crunch Lying on your back, lift your legs in the air with your knees bent. Place your hands on the floor beside you. Without momentum, use your lower abs to slowly curl the hips off the floor and into your chest. Slowly lower them back to the starting position. This counts as one rep. Diamond Sit-Up Lie on your back and open your legs into a diamond shape (aka butterfly legs), with the soles of your feet pressed together and knees out wide. Extend the arms overhead. Inhale to curl the torso up, and tap the floor in front of your feet to stretch your glutes a bit. Slowly lower back to the starting position. This counts as one rep. Bicycle Crunch Lie flat on the floor with your lower back pressed to the ground.With your hands behind your head, bring your knees toward your chest and lift your upper back until your shoulder blades off the mat. Be sure not to pull on your neck. Straighten your right leg out to about a 45-degree angle to the ground while turning your upper body to the left, bringing your right elbow toward the left knee. Make sure your rib cage is moving and not just your elbows. Switch sides, and do the same motion on the other side to complete one rep End by doing Sphinx pose to stretch out the abs. Come onto your belly with your legs behind you. Place your forearms on the mat so your elbows are directly underneath your shoulders. Keep the hips resting on the floor as you gently press your chest away from your hands. Actively roll your shoulders away from your ears, elongating the neck. Gaze in front of you or lower your head back between your shoulder blades to deepen the stretch. Hold for five breaths and then exhale as you release your belly to the mat.
Liposuction Vs. Non-Surgical Fat Removal
Many cosmetic surgery patients are concerned about areas of unwanted, diet- and exercise-resistant fat. Localized fat can be difficult to get rid of permanently, whether it appears as a persistent stomach "pooch" after pregnancy, areas of fat around the thighs that won't budge, or bulges along the flanks and back. For many years, liposuction has been one of the most popular and frequently performed cosmetic procedures, and for good reason. This surgical procedure reduces fat and refines body contours in a safe, effective, and permanent manner. Nonsurgical or minimally invasive alternatives to liposuction have grown in popularity in recent years. These body contouring treatments usually do not require an incision or anaesthesia, and they have a shorter recovery time. Continue reading to learn about the differences between the two fat-loss methods and to determine which one is best for you. What exactly is liposuction? Liposuction is a surgical fat removal procedure that rose to prominence in the 1980s. A board-certified cosmetic surgeon carefully and precisely removes excess fat during the procedure using a small, hollow tube called a cannula. As the surgeon moves the cannula through the fat deposit, suction is applied, removing excess fat cells and sculpting a slimmer body contour. Liposuction is especially useful for removing fat from the legs, abdomen, back, arms, face, and neck. It produces more dramatic results than other noninvasive fat reduction procedures; however, it requires a recovery period of about four weeks and is typically more expensive than nonsurgical alternatives. CoolSculpting®, BodyTite®, and Other Nonsurgical Procedures: How Do They Work? Nonsurgical fat reduction treatments employ a variety of modalities to target and eliminate unwanted fat cells via a topical, rather than surgical, procedure. Nonsurgical body contouring treatments that are popular include: CoolSculpting. Allergan's CoolSculpting is a good choice for people who are close to their ideal weight but want to reduce small, localised trouble spots on the hips, abdomen, or thighs. A specialised cryolipolysis device is used in this treatment to cool unwanted fat cells to the point of death without affecting surrounding tissues. Fat cells that have died are flushed from the body in the days and weeks following the procedure. After three months, the final result is visible. TruSculpt. Cutera's truSculpt treatment is similar in that it uses controlled radiofrequency technology to eliminate fat cells on the hips, thighs, buttocks, and abdomen. The average treatment lasts about an hour, and most patients require one to two treatments to see noticeable results. BodyTite. BodyTite by inMode is a minimally invasive procedure that uses radiofrequency energy to tighten skin and reduce unwanted fat deposits. An internal probe delivers thermal energy to help melt fat and strengthen collagen bands beneath the skin's surface, while an external applicator delivers radiofrequency energy to the skin for additional tightening. BodyTite is considered minimally invasive because a small incision is required to insert the internal applicator probe by your surgeon; however, it is a less invasive procedure than liposuction. BodyTite is an excellent choice for people who have small to moderate amounts of excess fat and loose skin and want to avoid the extensive downtime associated with surgery. Most patients report seeing results within a few days, with final results appearing after 2 to 3 weeks. Patients can expect to see continued skin tightening in the months following their procedure because BodyTite stimulates collagen production in the skin. SmartLipo. SmartLipo by Cynosure, also known as “laser liposuction,” is a non-surgical procedure that uses triple wavelength laser technology to remove unwanted fat around the muscles and tighten loose, sagging skin. SmartLipo's laser gets to work dissolving body and/or facial fat, which your body then processes and excretes naturally. To remove any excess liquid that may accumulate during the procedure, a very small tube is inserted into the treatment area. SmartLipo is ideal for areas of the face that traditional liposuction cannot adequately address, such as the jowls, chin, jaw, and neck, due to the small tube used. SmartLipo is also excellent for contouring areas of the body that retain stubborn fat, such as the abs, back, flanks, thighs, buttocks, and upper arms. Because SmartLipo is less invasive than liposuction, there is less tissue damage at the treatment sites. The results of SmartLipo treatment are visible immediately, and there is little downtime required. SculpSure. SculpSure by Cynosure is a non-invasive laser body contouring treatment that removes unwanted fat beneath the chin (submental fat), love handles, the back, the stomach, and the inner and outer thighs. SculpSure, like CoolSculpting and truSculpt, is ideal for patients who are nearing their ideal weight but want to reduce stubborn, exercise- and diet-resistant fat pockets. Unlike CoolSculpting, which freezes fat cells, SculpSure uses heat to destroy fat cells (a process known as apoptosis). SculpSure has been shown in studies to be effective at permanently removing up to 24 percent of fat cells in a treated area. A series of 25-minute treatments is beneficial to the majority of patients. Nonsurgical Fat Reduction vs. Liposuction Both liposuction and nonsurgical body contouring have advantages and disadvantages. Invasiveness Liposuction is a more aggressive method of fat removal that causes trauma in the treatment area. For up to 10 days after the procedure, patients will experience soreness, bruising, and swelling. CoolSculpting, truSculpt, and SculpSure treatments are typically gentle and cause little discomfort during and after treatment. Results Although the final result of liposuction is not visible until 6 months after the swelling has subsided and the treated area has healed. CoolSculpting and other noninvasive fat reduction treatments take longer to produce results, which become more visible in the weeks and months following the procedure. While neither liposuction nor nonsurgical body contouring treatments can replace weight loss, liposuction does provide more dramatic and longer-lasting results, as well as some skin shrinkage. Downtime The healing process after liposuction necessitates that patients limit their daily activities for several days following the procedure and exercise with caution. CoolSculpting, truSculpt, and SculpSure do not require a lengthy recovery period, and patients can resume normal activities right away, though mild soreness and swelling are to be expected. Though the results of nonsurgical fat reduction will be less noticeable, you will be able to return to work and resume your life much sooner. Is Liposuction or Nonsurgical Body Contouring the Best Option for Me? For larger deposits of excess fat, liposuction may be an excellent option. It has the potential to significantly improve your figure in multiple areas at the same time. Some disadvantages include a higher cost and a higher risk of health complications when compared to noninvasive techniques. If you are already at your ideal weight, have good skin elasticity, and want to target smaller, stubborn trouble spots, nonsurgical fat reduction may be a better option. The results, however, will not be as dramatic, and multiple treatments may be required. Making an Appointment for Liposuction or Nonsurgical Fat Removal The best way to decide between liposuction, CoolSculpting, truSculpt, BodyTite, and other non-invasive fat reduction procedures is to consult with a board certified cosmetic surgeon. During a personalised cosmetic surgery consultation, they can walk you through your options and help you decide which is the best fit for you.
Flat Abs for Summer Workout
Try these moves 3 times a week for at least a month to get the flat, toned abs you want for bikini season! Reverse Crunch: Step 1: Lie with your back on the floor and with your palms facing down. Bend your knees in towards your chest. Step 2: Raise your hips off the floor and crunch your knees inward. Reach towards the ceiling with your toes. Step 3: Pause, then slowly lower your legs and roll your back down until you are back in the starting position. Use your core muscles to lift; avoid rocking back and forth. Repeat this as many times as you can in 60 seconds. Forearm Plank: Step 1: Lie face down on floor resting on your forearms. Push off the floor, raising up onto toes and resting on the elbows. Keep your back flat, contracting your abdominal muscles while you hold your body in a straight line from head to toe. Don’t let your butt sag or stick up in the air. Hold in this position for 60 seconds. Russian Twist: Step 1: Lie on your back with your knees bent and your feet placed flat on the floor about hip-width apart. Now sit about halfway up and place your hands directly out in front of you. Your arms are straight with palms together and your chin is up and off your chest. (You can hold a dumbbell or a medicine ball to make the exercise even more difficult.) Step 2: Take a deep breath and then exhale while slowly twisting your torso as far to the right as you can manage without changing the angle of your torso from the floor. Step 3: Now inhale slowly and rotate your torso back to the starting position. Repeat by rotating torso to the left side. Bicycle Crunch: Step 1: Lie on back with knees and hips at a 90-degree angle. Place hands behind your head. Exhale as you lift head and shoulders off the floor. Twist torso to the right, bringing left shoulder in to touch your right knee. Keep left leg straight and lifted off the floor. Step 2: Inhale as you slowly lower. Repeat, twisting torso to the left. Continue alternating sides for 60 seconds. Pilates Sit Up: Step 1: Lie down, chest up, on your mat. Extend your legs with your toes pointing up and extend your arms over your head so they are even with your shoulders. Step 2: Raise your head, shoulders and upper body toward the ceiling. Keep your body in as much of a straight line as you can. Avoid arching your back. Lead with your chest, not your head. Your upper body should move as a unit. Your arms should remain straight in front of your shoulders as you sit up to a 90 degree angle. Pause at the top seated position. Step 3: Slowly lower back down, curling your back towards the floor, taking it vertebrae by vertebrae. Once your back is flat, return your arms to the floor behind your head. That is one repetition. Do as many sit-ups as you can in 60 seconds without losing the proper form. Crab Twist: Step 1: Sit on floor with knees bent in front of you, feet hip-width apart on the floor. Place hands shoulder-width apart on floor behind you, fingertips facing your tush. Lift your butt so that your body is in reverse tabletop position. Extend your right leg and place your left hand behind your head, elbow out. Step 2: Crunch diagonally, bringing your right knee to your left elbow. Perform this move for 30 seconds and then switch to the other side and perform the move for another 30 seconds.
Tone Your Inner Thighs with This Workout
It's time to get the legs you want. The inner thighs are every girl's nightmare area, and in this season of swimsuits and short and summer dresses, there is no way to hide them. Luckily, there are some steps you can take to thin and strengthen those legs to make them exactly what you want. So grab some weights, an exercise ball, and a water bottle and let's get ready for this summer. Ball Leg Lifts Lie on your side on the floor with your arms crossed in front of your body. If this is uncomfortable, bend your bottom elbow and rest your head on your hand. Place a large exercise ball in between your feet, and slowly lift the ball up toward the ceiling using only your hips and butt. Return to the start position. This counts as one repetition. Complete three sets of 15 reps. Glider Side Lunge Stand with your feet a few inches apart, with your right foot on the plastic lid. Make a fist with one hand and cup your other hand over it. Keep your hands in front of your chest throughout the exercise to help you stay balanced. Put weight into your left leg, and as you slowly bend your left knee and squat down, slide your right foot out to the side. Then as you slowly straighten your leg, slide the right foot back in. Most of your weight remains in the leg that's not moving. Complete three sets of 10 reps with each leg. Sumo Squat With Side-Arm Raises Stand with legs wide and toes pointed outward slightly. Hold a pair of dumbbells in your hands with your arms straight and your palms facing down. Bend your knees until your knees are over your ankles while raising your arms to just below shoulder height. Arms should be in line with your legs — you should see the weights in your peripheral vision.Straighten your legs and lower your arms simultaneously. Complete three sets of 15 reps. Pilates Inner-Thigh Leg Lifts Lying on your side, lengthen your bottom leg and cross your top leg over it. Rest either your knee or foot on the floor. Prop your head up with your hand, or rest your head on your arm. As you exhale, lift your bottom leg up, and inhale as you lower it back down. Your torso should stay still while you do this. Do 10 reps, then repeat on the other side. Gate Swings With Cross Start with your feet in a wide, second-position stance with your toes pointed slightly outward. Bend your knees and lower into a squat, using your hands to help push your knees wide apart to deepen the inner-thigh stretch. Push off your knees to get leverage, and jump your right leg in front of your left, landing in a standing cross-legged stance.Immediately jump your legs back out to a wide squat with your hands at your knees. Push off your knees and jump your legs together, crossing your left leg in front of your right. Repeat as many times as possible for at least 40 seconds. Narrow Squat With Overhead Press Begin standing with your legs together, arms raised to shoulder height with elbows bent, holding weights by your ears. Squat toward the floor by bending your knees and reaching your bum backward, as if you were sitting in a chair. Keep your legs squeezing together. Focus your weight into your heels. While squatting, raise your arms overhead into a parallel position. Return to starting position by pressing through your heels while bending your elbows to lower the weights back to shoulder level. Do 15 reps for one set. Do three sets. Scissor Jacks Stand with your feet shoulder width apart, and extend your arms straight out to either side with palms facing down. This is the starting position. Jump, and cross your right arm over your left and your right foot over your left. Jump back to the starting position, then cross with the opposite arm and foot. This counts as one rep. Continue alternating sides and repeating this movement until you complete 25 reps. Be sure to keep up the pace and not allow too much time for recovery between jumps; this way you'll be sure to keep up your heart rate and engage your whole body.
4 Power Moves for Hips and Thighs
Grab your dumbbells Vinglers, we're going to slim down your hips and thighs in less than 30 minutes! Do all moves on the right side first, then repeat on the left. Side-Sweep Knee Tuck This video is the super advanced version. The beginner version has the same movement but both feet stay on the ground. Stand with feet together and arms bent, holding a 3-pound dumbbell in each hand just below chin. Sweep right leg out to the side Bring leg back in without placing foot down, then bend right knee, bringing it diagonally up as you punch left arm out Return to start (try not to let foot touch the floor). Do 30 reps. Kneeling Attitude to Side-Kick Swing Start on hands and knees. Place right hand on hip and raise right leg (keeping knee bent) so that inner thigh is parallel to the floor. Push right foot back, then swing leg forward and straighten knee. Return to start and repeat 30 times. Rocking Hip Lifts I couldn't find a good video tutorial of this, but the directions should be clear! Let me know if you have any trouble :) Start by kneeling; shift weight onto right knee and place right hand on the floor. With left arm bent and fist tucked at chest level, lift left leg (knee is bent) so that inner thigh is parallel to the floor. Return left knee and hand to the floor as you rock body to the left, kicking right leg out to the side and extending right arm to the ceiling. Return to start; do 30 reps. Side-Leaning Swinging Kick Start by kneeling; shift weight onto left knee. Place left hand on the floor and right hand on left hip. Right knee should be hovering over the floor. Lift right leg so that inner thigh is parallel to the floor, then kick leg straight out. Return to start and repeat 30 times.