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Darebee - Fitness Made Easy. 10 Body-Sculpting Exercises You Can Do While Watching TV. If you have been spending hours on monotonous cardio equipment, this is your game changer.

10 Body-Sculpting Exercises You Can Do While Watching TV

Start seeing twice the results in half the time. Brett Hoebel, creator of the 20-Minute Body and trainer on NBC’s “The Biggest Loser” season 11, says, “Lunge jumps are a form of plyometrics, which are great for revving up your heart rate and metabolism, especially when using large muscles like the quads, hams and glutes. Make sure you land with your front foot flat to ensure less knee stress and more work on the booty. These are a great booty builder!”

Love Your Lower Body! Metabolic Effect. 8 Hip Stretches Your Body Really Needs. 10 Machine-to-Free-Weight Swaps. Years ago, machines were all the rage at the gym.

10 Machine-to-Free-Weight Swaps

Manufacturers spent a lot of time and money to make theirs the latest and greatest, says Mark Nutting, CSCS, fitness director of Saco Sport & Fitness in Saco, Maine. “In fact, we used to train football players on machines, which we’d never do now.” Here’s why: Machines lock you into a predetermined path of motion, which takes away the ability to challenge and strengthen core and stabilizer muscles. In short, they don’t mimic functional movements. “Strength doesn’t transfer as well from machines to daily activities as well as free weights,” says Nutting. How to Perform Hip Flexor Stretches: 10 Steps. Edit Article Yoga Poses to Stretch Hip FlexorsOther Stretches for Hip Flexors Edited by Permasofty, Chris Hadley, Harry Honda, Teresa and 5 others The hip flexors are a group of muscles including both muscles of the hips and upper thighs.

How to Perform Hip Flexor Stretches: 10 Steps

Everyday Is Training Day. Everyday Is Training Day. Top 10 Reasons to Exercise Regularly (Besides Losing Weight) Greatest Fitness Challenges. 10 Minute Core Blasting Pilates Workout. 18 Weeks of Free Bodyweight Workouts (54 Workouts!) Killer Kardio. 30-Day+Ab+Challenge.jpg (JPEG Image, 780 × 561 pixels) Welcome to SaiFou – Inspiring images. Core Workout Challenge. The Advanced No-Gym Bodyweight Workout (INFOGRAPHIC) By Jordan Shakeshaft Think bodyweight training can't get intense?

The Advanced No-Gym Bodyweight Workout (INFOGRAPHIC)

Our favorite no-equipment moves are getting a whole lot more kick-ass -- from head to toe. Designed by Greatist Expert and trainer Jonathan Angelilli, this advanced bodyweight workout stacks exercises in back-to-back circuits to keep the heart rate up while building strength and speed. From handstand push-ups to single-leg planks, 30 minutes is all it takes to put the mind and body to the test -- no heavy weights or machines necessary. More from Greatist:The 30-Minute Beginner Bodyweight Workout [Infographic]87 Cheap and Healthy Lunch and Dinner RecipesRecipe: Cauliflower Crust Pizza Before performing any of the advanced bodyweight moves below, Angelilli recommends having a foundation of at least one year of strength training under your belt (on top of being healthy and injury-free, of course).

Unfamiliar with any exercises illustrated below? Exercise Cheat Sheet -- The How-Tos1a. 1b. 1c. 1d. 2a. 2b. 2c. 2d. Seven-minute workout just as good as a long run, scientists say. Try this 12-move exercise regime that requires no equipment and about seven minutes.

Seven-minute workout just as good as a long run, scientists say

The abbreviated workout, published in the May-June issue of the American College of Sports Medicine’s Health & Fitness Journal, also includes lunges, push-ups and triceps dips. The researchers believe it’s an efficient way to get aerobic and strength training in one. Chris Jordan, director of exercise physiology at the Human Performance Institute in Orlando, Fla. and one of the authors of the article, says his abbreviated workout uses simple but challenging moves that create high-intensity intervals.

He says that for years, a growing body of research has expanded on the benefits of this “highly efficient” mode of training. “Established research has proven that it works,” says Jordan. Martina Gibala, chair of McMaster University’s department of Kinesiology, says Jordan’s seven minute workout would be useful for many. <bullet> Abdominal crunch. A Seated, Whole Body Hatha Yoga Flow. Ab Exercise. Don't underestimate the tame-looking side bridge.

Ab Exercise

"Men think a good ab exercise has to make your abs burn," says Michael Boyle, M.A., ATC. Here's the truth: Side bridges improve the stability of all the muscles surrounding your spine and stomach. In fact, Canadian researchers found that men who can perform the side bridge effectively are less likely to encounter back trouble.

Add these ab exercises to your workout to bolster your core and help carve a six-pack. The Moves Hold for the time specified below, then switch sides. Kneeling Side BridgeLie on your side with your forearm on the floor and your elbow under your shoulder, your knees bent 90 degrees. Side BridgeLie on your side with your forearm on the floor under your shoulder, and your feet stacked together. Elevated Side BridgeSame setup as you use for the side bridge, but stack your feet on a bench. The WorkoutDo this routine two or three times a week.