Don't underestimate the tame-looking side bridge. "Men think a good ab exercise has to make your abs burn," says Michael Boyle, M.A., ATC. 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. Transform Your Body!
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FitnessSeven-minute workout just as good as a long run, scientists sayTry this 12-move exercise regime that requires no equipment and about seven minutes. 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 <bullet> Step-up onto chair <bullet> Triceps dip on chair
BodBot - Free Personalized Training and Nutrition Plans60 of the world's happiest facts1. A group of flamingos is called a flamboyance. 2. If you fake laugh long enough you’ll start to really laugh, really, really hard. 3. The book cover to the prize winning short story collection, Spellbound, was chosen because author, Joel Willans, bought his wife’s engagement ring with poker winnings. 4. 5. 6. 7. 8. 9. 10. 11. 12. 13. 14. 15. 16. 17. 18. 19. 20. 21. 22. 23. 24. 25. 26. 27. 28. 29. 30. 31. 32.The kingdom of Bhutan use ‘gross national happiness’ as a key national indicator. 33. 34. 35. 36. 37. 38. 39. 40. 41. 42. 43. 44. 45. 46. 47. 48. 49. 50. 51. 52. 53. 54. 55. 56. 57. 58. 2013 is the first year since 1987 that consists for four different digits. 59. 60.
The Core ChallengeThe Advanced No-Gym Bodyweight Workout (INFOGRAPHIC)By Jordan Shakeshaft Think bodyweight training can't get intense? 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. 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. Tried the above workout?
Nine Things Successful People Do DifferentlyLearn more about the science of success with Heidi Grant Halvorson’s HBR Single, based on this blog post. Why have you been so successful in reaching some of your goals, but not others? If you aren’t sure, you are far from alone in your confusion. 1. To seize the moment, decide when and where you will take each action you want to take, in advance. 3. Fortunately, decades of research suggest that the belief in fixed ability is completely wrong — abilities of all kinds are profoundly malleable. The good news is, if you aren’t particularly gritty now, there is something you can do about it. 7. To build willpower, take on a challenge that requires you to do something you’d honestly rather not do. 8. 9. If you want to change your ways, ask yourself, What will I do instead? It is my hope that, after reading about the nine things successful people do differently, you have gained some insight into all the things you have been doing right all along.