Beat out only by Thanksgiving, Super Bowl Sunday is the second biggest eating day in America. Party favorites, like chips, pretzels, pizza, and beer, help the average American snack through an extra 1,200 calories and 50 grams of fat on top of their regular meals. And here in St. Louis we love our sports so don’t make your trainer crazy by having another Thanksgiving blunder. Chow down on these Super Bowl favorites with half the calories!

 Zucchini Chips

Serves: 4

Ingredients

Directions

Nutritional Facts per serving

Calories: 56.3

Guacamole with Jicama Sticks

Serves: 12

Ingredients

• 1/2 large jicama (8 ounces), peeled
• 1 ripe avocado, pitted and peeled
• 1 tablespoon lime juice
• 1/2 teaspoon hot-pepper sauce
• 2 tablespoons finely chopped bell pepper
• 2 tablespoons chopped red onion
• 1 tablespoon finely chopped cilantro

Directions

1.

Cut the jicama into thick 1″-long sticks. Arrange on a serving plate.

2.

Cut the avocado into chunks. Place in a bowl with the lime juice and hot-pepper sauce. Mash with a fork until chunky. Add the pepper, onion, and cilantro. Stir to mix. Serve right away with the jicama for dipping.

Nutritional Facts per serving

Calories: 32.7

 Whole Wheat Pizza Margherita

Ingredients

• Thin pizza crust
• 1 tomato, thinly sliced
• 3 ounces fresh mozzarella, thinly sliced
• 1/4 cup slivered fresh basil
• 1 tablespoon olive oil

Directions

1.

Prepare the dough for the crust: Coat a 12″ round pizza pan with cooking spray. Punch down the dough. Transfer to a lightly floured surface. Let stand for 5 minutes. With floured hands or a rolling pin, pat or roll into a 12″ circle. Transfer to the prepared pan. Pinch the edges to make a border. Cover with plastic wrap and let stand for 15 minutes.

2.

Preheat the oven to 375°F. Pat dry the tomatoes and mozzarella. Arrange the tomatoes on the crust. Sprinkle with the basil. Cover with the mozzarella, then drizzle with the oil.

3.

Bake for 15 to 18 minutes or until the cheese starts to color. Cut into 4 wedges.

Nutritional Facts per serving

Calories: 391.4

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Easy Breezy Veggie Chili

Serves: 12

Ingredients

• 1 1/2 cup(s) dark red kidney beans
• 1 1/2 cup(s) white kidney beans
• 1 1/2 cup(s) light red kidney beans
• 3/4 cup(s) finely chopped onions
• 2 can/jar(s) 28 oz tomato sauce
• 1 envelope/packet(s) chili seasoning
• 1 can/jar(s) 14.5 oz sweet corn
• 1 package of morningstar veggie crumbles (ground ‘meat’)
• 2 teaspoon(s) chilli powder
• 1/4 cup(s) brown sugar
• 1 cup(s) water
• 1/4 teaspoon(s) black pepper

Directions

1.

Place all ingredients in crock pot/slow cooker and turn on high until onions are soft (or you could leave on low all day if you wanted). It’s impossible to overcook or undercook which is nice great with cornbread and you could add cooked chicken for the meat eater.

Nutritional Facts per serving

Calories: 166.8

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 Whoopie Pies

Ingredients

• 1 cup unbleached or all-purpose flour
• 1/4 cup unsweetened cocoa powder
• 1 teaspoon baking soda
• 1/4 teaspoon salt
• 1/2 cup sugar
• 1/4 cup butter
• 1 egg white
• 1/2 cup 1% milk
• 3/4 cup marshmallow creme

 Directions

1.

Preheat the oven to 425°F.

2.

In a medium bowl, combine the flour, cocoa powder, baking soda, and salt.

3.

In a large bowl, combine the sugar, butter, and egg white. With an electric mixer on medium speed, beat for 2 minutes, or until fluffy. Stir in the flour mixture, then the milk, until just blended.

4.

Drop the dough by rounded tablespoons onto large, ungreased baking sheets to make 32 cookies. Bake for 5 minutes, or until the tops spring back when lightly touched.

5.

Place the baking sheets on a rack to cool completely. Spoon about 2 teaspoons marshmallow on the bottoms of 16 of the cookies. Top with the remaining 16 cookies.

Recipe Tips

These will keep in an airtight container for up to 3 days.

Nutritional Facts per serving

Calories: 100.1

Less than 2 months till Spring, St. Louis! Ready to shed that belly weight in time?  Boot camp and training will help you tone those abs, but getting the right nutrition for a flat belly really makes a huge difference in how quickly the weight comes off. Planning your meals ahead of time helps you stay on track. Start small…here’s one day’s worth of meals to get a flat belly:

(Tip: Be sure to check out our next newsletter where you get a full week’s worth of meals to get that flat belly FAST!)

Flat-Belly Breakfast

• Oatmeal with Pecans and Berries
  1 packet Original Quaker Instant Oatmeal made with 1 cup skim milk and mixed with:
  2 Tbsp chopped pecans
  1/2 cup raspberries
  1/2 cup blueberries

The soluble fiber in oatmeal will keep you full well past the time you usually start thinking about lunch.

Total: 351 calories

Flat-Belly Indulgence

Indulge without Bulge
Add:
1/2 cup Edy’s Slow Churned Vanilla Bean Light Ice Cream (100 calories)

Subtract:
The penne and 1 Tbsp Parmesan at dinner. Sprinkle 1/2 Tbsp cheese on veggies or chicken (100 calories).

Flat-Belly Snack

• 1 medium banana
• 2 tsp peanut butter

Natural nut butters provide filling protein and healthy fats. Plus, studies have found that noshing nuts in the a.m. causes you to eat fewer calories throughout the rest of the day.

Total: 167 calories

• Flat-Belly Lunch
  Turkey Pita
  4 oz fresh roasted turkey (about 4 medium slices)
  1 tsp Dijon mustard
  1/4 cup spinach
  4 small tomato slices
  1/8 cup sprouts
  1 small wholewheat pita
• Side Salad 
  1 cup chopped romaine lettuce
  1/2 cup chopped cucumber
  1/2 cup chopped red pepper
  1/2 cup hearts of palm
  1 tsp olive oil
• Dessert 
  1/2 cup strawberries

Tossing surprising ingredients into a salad is the key to preventing “same-old salad” fatigue. Spice up your greens with unexpected extras such as hearts of palm, jicama, artichokes, or capers.

Total: 395 calories

• Flat-Belly Snack
  Skim Latte
  6 oz skim milk
  6 oz coffee sprinkled with cinnamon
  1/2 oz 70% dark chocolate

Skim milk is a dieter’s best friend, and not just because it’s fat-free and low-cal. Studies show that the calcium you get from two daily servings of dairy is associated with lower body weight.

Total: 150 calories

• Flat-Belly Dinner
  Healthy Chicken Parmigiana with Penne
  4 oz grilled chicken, diced
  1/2 cup tomato sauce
  1 cup cooked spinach (sauteed in 1 tsp olive oil)
  1/2 cup whole-wheat penne
  1 1/2 Tbsp grated Parmesan

Spinach contains lipoic acid, which plays a role in energy production and may help regulate blood sugar levels.

Total: 437 calories

Daily total: 1,500 calories

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Sources: Women’s Health

Less than 2 months till Spring!! In order to be in shape for those lighter layers we have to plan NOW. St. Louis has lovely Springs so why not enjoy them the way you want to? Yes, working out with your boot camp or personal trainer will most definitely get you there, but watching what you eat will get you there even faster!

Wish it was simple to cut out those extra calories? Well, lucky you, here are some fast and super easy ways to cut back calories without even really trying.

At Lunch
• Leave the Swiss cheese out of your sandwich.
• Slather your bread with mustard rather than mayo and save 80 calories per tablespoon.
• Pass up croutons at the salad bar.
• Use up to 10 pumps of ranch dressing spray instead of pouring 2 tablespoons from a bottle.
• Devour a slice of Pizza Hut cheese pan pizza instead of the meat lover’s variety.
• Take your iced tea unsweetened.
• Reach for a Snapple raspberry white tea instead of a Snapple raspberry iced tea.
• Stuff chicken salad into a whole-wheat pita instead of between slices of multigrain bread.
• Make your burger turkey, not beef.
• Slurp minestrone soup instead of cream of anything.
• Go bunless—shed your hamburger roll.
• Use south-of-the-border savvy: Have a quesadilla made with two 6-inch corn, not flour, tortillas.

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At Happy Hour
• Nurse a single glass of wine instead of downing 2 beers.
• Ask for your rum and cokes in a highball glass. Bartenders pour an average of 20 percent less liquid into taller tumblers, so you’ll swig less per round.
• Drizzle extra hot sauce, not blue cheese or ranch dressing, on your wings.
• Ordering a cocktail? Make it on the rocks instead of frozen. Slushy fruit drinks tend to be made with bottled mixers that contain added sugar and syrups.
• Blending your own? Have a daiquiri, not a piña colada.
• Pop the cap off of an MGD 64 instead of a bottle of Killian’s Irish Red.
• Sip a glass of water between drinks—pacing yourself can help you cut back by a glass or more.
• Dip your nachos in salsa rather than guacamole.
• For automatic portion control, sip wine from a Champagne flute, not an oversize goblet.

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On Your Snack Break
• Drink sparkling water instead of soda.
• Move your stash of Hershey’s Kisses at least 6 feet away from your desk—you’ll dip in half as often.
• Drain the heavy syrup from your can of fruit cocktail and then rinse the fruit with water before digging in.
• Have 1/2 cup of fresh grapes instead of that little snack box of raisins.
• Lay off the Lay’s Classic potato chips and have a handful of Rold Gold pretzels.
• Munch on a bag of Orville Redenbacher’s Smart Pop Kettle Korn, not Movie Theater Butter.
• Chase down the ice-cream truck for a Good Humor vanilla sandwich, not a King Cone.

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During Dessert
• Stop eating when you hit the crust. The edges and bottoms of baked goods are especially caloric because they absorb the butter used to grease the pan.
• Fill your bowl with sorbet instead of ice cream—you can have an extra 1/2 cup of the former and still slash calories.
• Next time a cocoa craving hits, ditch the dish of chocolate ice cream (about 3/4 cup) for a Fudgsicle.
• Have sugar-free Jell-O instead of pudding. Better your nighttime treat jiggle than your thighs.
• Go ahead and have that piece of birthday cake—just scrape off the chocolate frosting first.
• Eat 5 meringue cookies instead of 2 chocolate chip ones.
• Pass on the à la mode and savor that brownie au naturel.
• Can the cone. Have your ice cream in a bowl.
• Top your dessert with 1/2 cup of fresh berries instead of 2 tablespoons of chocolate syrup.

In the Kitchen
• Substitute nonfat Greek yogurt for a serving of sour cream.
• Use chicken broth (low-sodium is best) instead of oil to sauté meat and veggies.
• Making homemade mac ‘n cheese? Cut 2 tablespoons of butter from the recipe.
• Replace the oil or butter in cakes with Sunsweet Lighter Bake prune-and-apple mixture or any brand of unsweetened applesauce.
• Next time you make meatballs, meatloaf, or burgers, go half-and-half with ground beef and turkey.
• When preparing packaged foods that call for butter or oil, like rice and stuffing, use a broth instead.
• Swap low-fat cottage cheese for whole-milk ricotta when you make lasagna or stuffed shells.

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At the Drive-Thru

• Pass up a Wendy’s baked potato with sour cream and chives and chow down on value fries instead.
Amazing but true.
• Have a McDonald’s cheeseburger instead of a Quarter Pounder with cheese.
• Downsize your drink: Trade a large fountain soda (with ice) for a medium.
• Go for grill marks. Order a flame-broiled chicken sandwich rather than one that’s breaded (and usually fried in oil).
• Treat yourself to an ice-cream cone at McDonald’s instead of Dairy Queen.

• Crunch on one Taco Bell regular taco instead of a Ranchero Chicken Soft Taco. And all the hot sauce you want.
• Slurp a cup of Panera Bread’s low-fat chicken noodle soup instead of the cream of chicken with wild rice.
• Make your daily pick-me-up at Starbucks a skinny vanilla latte, not a regular.

When You’re Not Cooking

• Request the lemon chicken with white rice, not fried.

• Skip the crunchy noodles with your bowl of wonton soup.

• Ask for an order of Szechuan Shrimp instead of your usual General Tso’s.

• Choose the pasta with 1/2 cup of marinara instead of 1/2 cup of Alfredo sauce.

• Indulge your inner carnivore with beef stroganoff, not meat lasagna.

• Go with the baked potato (butter only), not the mashed, as your side of choice.

• Dip your dinner roll in marinara sauce instead of olive oil.

• Avoid anything breaded. Flour and bread crumbs not only add calories but also absorb more cooking oil.

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Sources:

Women’s Health

Flat Belly Diet Jump Start: Avoid these Foods That Cause Bloating

Flatten your belly and reduce bloat by avoiding these 10 foods–like salt, gum, sugar alcohols, and gassy veggies–on the Flat Belly Diet Jumpstart. Even while still going to personal training we can all sometimes overdo it and need that extra boost. Even though it’s cold here in St. Louis we still want to look fabulous in our winter clothing!

How to De-Bloat Your Belly

The 4-day Flat Belly Diet Jumpstart is a great way to reduce belly bloat and start flattening your stomach instantly. You can lose up to 7 pounds! You’ll drink water while eating healthy foods prepared in delicious, simple ways. This was created for the specific purpose of reducing water retention, eliminating heavy solids, and relieving gas so you will quickly look and feel lighter. Avoid these 10 foods and you’ll be on your way to a flat belly today!

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Belly Bloat Culprit: Salt

Avoid the salt shaker, salt-based seasonings, and highly processed foods. Water is attracted to sodium, so when you take in higher than usual amounts, you’ll temporarily retain more fluid which contributes to a sluggish feeling, a puffy appearance, and extra water weight.

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Belly Bloat Culprit: Excess Carbs

As a backup energy source, your muscles store a type of carbohydrate called glycogen. Every gram of glycogen is stored with about 3 grams of water. But unless you’re running a marathon tomorrow, you don’t need all this stockpiled fuel. Decrease your carbohydrate intake to temporarily train your body to access this stored fuel and burn it off. At the same time, you’ll get rid of the excess stored fluid.

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Belly Bloat Culprit: Bulky Raw Foods

A half-cup serving of cooked carrots delivers the same nutrition as one cup raw, but it takes up less room in your GI tract. As you’re trying to de-bloat this week, eat only cooked vegetables, smaller portions of unsweetened dried fruit, and canned fruits in natural juice. This will allow you to meet your nutrient needs without expanding your GI tract with extra volume.

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Belly Bloat Culprit: Gassy Foods

Certain foods simply create more gas in your GI tract. They include legumes, cauliflower, broccoli, Brussels sprouts, cabbage, onions, peppers, and citrus fruits.

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Belly Bloat Culprit: Chewing Gum

You probably don’t realize this, but when you chew gum, you swallow air. All that air gets trapped in your GI tract and causes pressure, bloating, and belly expansion.

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Belly Bloat Culprit: Sugar Alcohols

These sugar substitutes, which go by the names xylitol or maltitol, are often found in low-calorie or low-carb products like cookies, candy, and energy bars because they taste sweet. Like fiber, your GI tract can’t absorb most of them. That’s good for your calorie bottom line, but not so good for your belly. Sugar alcohols cause gas, abdominal distention, bloating, and diarrhea. Avoid them.

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Belly Bloat Culprit: Fried Foods

Fatty foods, especially the fried variety, are digested more slowly, causing you to feel heavy and bloated. On the Flat Belly Diet you’ll eat fats, but you’ll eat the healthy kind–MUFAs (short for monounsaturated fatty acids)–that target hard-to-lose visceral belly fat. MUFAs can be found in oils (such as olive oil), olives, nuts and seeds, avocado, and dark chocolate. Yum!

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Belly Bloat Culprit: Spicy Foods

Foods seasoned with black pepper, nutmeg, cloves, Chili powder, hot sauces, onions, garlic, mustard, barbecue sauce, horseradish, catsup, tomato sauce, or vinegar can all stimulate the release of stomach acid, which can cause irritation.

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Belly Bloat Culprit: Soda

Where do you think all those bubbles from carbonated drinks end up? They gang up in your belly! Swap soda, diet soda, and seltzer for water.

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Belly Bloat Culprit: High-Acid Drinks

Alcohol, coffee, tea, hot cocoa, and acidic fruit juices: Each of these high-acid beverages can irritate your GI tract, causing swelling.

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Sources:

Prevention.com

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One thing’s for sure—you won’t see any boring biceps curls on this list of best exercises for the New Year. Ring in 2012 focused on building functional strength with minimal equipment, and targeting multiple muscle groups with every move. Integrate the following 12 moves into your routine and you’ll end up with a workout that’s just as efficient as it is effective, meaning less time in the gym and more time to work on your other goals—like nabbing that promotion, reading more, or taking up a new hobby.

Even if this year is going to be your busiest, there’s no reason why it can’t also be your fittest.

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Single-Leg Deadlift

The way we’re honoring you has improved!

Achieve a goal? Win free training!

Achieve multiple goals? Win even MORE training AND a discounted rate on massage for MONTHS!

The way we celebrate you and your achievements has gotten better. Here’s how it works:

Rock Star

• Push yourself to the next level in your fitness? Run that mile or improve your reps? You could be recognized on our board for Rock Star. Three people who push themselves harder are chosen every month and those 3 win a month of Fuzion Fit Camp training.

Rock Star of the Quarter

• Did you meet a short-term goal? Drop those 15 pounds or pack on that muscle? You could win Rock Star of the Quarter! Our Rock Star of the Quarter wins 4 months of unlimited Fit Camp training AND half off all massages in that time frame. This winner is also recognized on our Studio Element honoree board.

Rock Star of the Year

• Make a lifestyle change? Really change your world by eating healthy and transforming your body? You could win Rock Star of the Year! This honor comes with 1 year of unlimited Fit Camp, half off massages for one year and this winner is also recognized on our Studio Element honoree wall.

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_________________________________________________

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Rock Star:

1 Free Month of Fuzion

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Rock Star of the Quarter:

4 months of Unlimited Fit Camp

50% off Massages for 4 months

Showcased on SE Board

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Rock Star of the Year:

Year of unlimited Fit Camp

50% off Massages for a year

Reserved Parking Spot (when available)

11×16 profile on Studio wall

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Want a balanced lunch that offers fiber and protein? A sandwich has your back, but choose the wrong add-ons and condiments, and it’s a whole day’s worth of calories in a few bites. Here are ways to cut calories from this favorite lunchable — they may not be huge amounts, but keep in mind that little bits definitely add up. Need an extra boost to your nutrition plan and live in St. Louis? Contact our nutritionist to get specific individual assessments.

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1. Whole-wheat pita (170) instead of two slices of whole-wheat bread (200): saves 30 calories
2. Spinach wrap (180) instead of a sun-dried tomato and basil wrap (210): saves 30 calories
3. Two pieces of Romaine lettuce (10) instead of a whole-wheat wrap (120): saves 110 calories
4. Go open-faced: Eat one side of a whole wheat roll (190) instead of the whole roll (380): saves 190 calories
5. Two ounces of sliced roasted turkey (60) instead of two ounces of sliced ham (70): saves 10 calories
6. Go for two ounces of sliced roasted chicken (60) or two ounces of sliced roast beef (60) instead of two ounces of sliced pastrami (82): saves 22 calories
7. On your BLT, choose three Lightlife smoky tempeh strips (100) instead of three slices of bacon (138): saves 38 calories
8. For cheese, choose one slice of provolone (98) instead of one slice of cheddar cheese (113): saves 15 calories
9. One tomato slice (5) instead of one tablespoon of ketchup (20): saves 15 calories
10. One tablespoon Greek yogurt cucumber dill dip (30) instead of one tablespoon mayo (57): saves 27 calories
11. To munch along with your sandwich, choose 15 blue corn chips (140) instead of 15 potato chips (160): saves 20 calories

Simple ways you overdo it (or under-do it) during the Holidays.

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Avoid getting Santa’s belly this year with these crunch-fee moves for killer abs! This abs workout combines the best of kickboxing and Pilates to challenge your abs in new ways—without a single crunch.

For best results, perform each move back to back without rest, and depending on how much time (and energy) you have, repeat the full circuit up to three times total. And remember, great abs start in the kitchen, so make sure to pair this routine with a healthy diet.

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CROSS KNEE STRIKE

How to do it: Start standing with your knees slightly bent, arms bent into your body, and your hands in fists by your chin (this is called “on guard” position). Shift your weight onto your right leg, leaving just the toes of your left foot on the floor. Brace your abs and lift your left knee up towards your right shoulder while you turn your right shoulder into your knee. Lower left toes back to the floor, keeping your balance on the right leg. Repeat 20 times with the left leg and 20 times with the right.

Bonus tip: Focus on your breath to deepen the contraction of your abs: exhale as lift your knee and imagine you’re pressing the air out of your lungs with your abs. Inhale as you lower your leg back down.

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SIDE ABS LEG LIFT

How to do it: Start standing “on guard” and shift your weight to your right leg, turning your right heel slightly forward and keeping your knee soft. Keep just your left toes lightly touching the ground and extend your left arm up to the ceiling (keeping your hand in a fist). Lift your left leg up to hip height as you pull your left elbow down towards your hip. Lower left leg down to the ground and extend left arm back up to the ceiling, maintaining your balance on your right leg. Repeat 20 times with the left leg, 20 times with the right.

Bonus tip: Think about ‘shortening’ your left side as you pull your elbow and leg together to strengthen the contraction of your oblique muscles.

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BOB AND WEAVE CIRCLE

How to do it: Start standing “on guard” and then step both feet wider than hip width apart, turning your toes out slightly. Bend both knees directly out over your toes, and lower your body straight down, keeping your shoulders over your hips, your back straight, and your abs pulled in. Holding this deep plie position with your legs, lean your upper body to the left, pressing your left shoulder down towards your left hip, keeping your arms up on guard and chest facing forward. Next, round your back and shoulders forward, scooping your abs in deeper towards your spine, and hips steady. Then come up and around to the right side, leaning your upper body to the right. Finish the move by bringing your upper body back to the middle, and straightening your spine, before repeating in the other direction. Do this 20 times in total, reversing sides each time.

Bonus tip: Imagine you are tracing a circle with your upper body, and make sure to create a full circle on both sides with every rep.

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ABS JABS

How to do it: Start standing on guard, facing the side, with your left foot forward. ‘Jab’ your left arm by punching straight front, palm facing down, elbow out to the side, without locking the joint, then quickly return your arm back to on-guard position. Next, do a ‘cross’ punch with your right arm: rotating your right hip forward and lifting your right heel off the ground, punching your right arm straight front, rotating fist palm down, bringing elbow out to the side, without locking the joint. Then ‘jab reach’ your left arm up to the ceiling, keeping your hand in a fist, and then repeat the jab reach with your right arm, turning your right hip forward as you punch up. Put these 4 moves together as quickly as you can, and repeat the sequence 10 times in total on the left side, then 10 times on the right side.

Bonus tip: Be sure to turn your hips and your heels into each punch. Your abs work to control the movements of your lower body and you will get more out of each move if you work the body as one unit.

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FRONT KNEE STRIKE

How to do it: Start standing on guard, with your right leg behind your body (your right heel off the floor), balancing on your left leg with your left knee slightly bent. Bend your right knee and draw it up in front of you, while you turn your upper body, slightly rounding your back, crossing your left elbow over the outside of your thigh. Hold for one count and then slowly lower, returning your right leg to start position. Repeat 20 times with the right leg, 20 times with the left.

Bonus tip: Exhale forcefully as you cross your elbow to the outside of your knee and draw your abs in as tight as you can to help keep your balance.

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FRONT KICK TABLETOP

How to do it: Start sitting up on the ground with your knees bent, feet flat on the floor. Place both hands behind your hips on the floor, fingers pointing in towards your hips. Lift yourself a few inches up off the floor with your arms and bend your right knee into your chest, flexing your right foot and drawing your abs in tight. Next, push out through your right heel and extend your leg into a front kick (right leg should be level with your left) while you lift your hips up as high as you can, looking up at the ceiling with your eyes. Repeat 10 times with your right leg, 10 times with your left.

Bonus tip: Avoid excess pressure on your wrists by focusing on pressing your palms and fingertips evenly into the ground and thinking about lifting your abs up and in as you move back and forth.

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CROSS PUNCH ROLL UP

How to do it: Start lying on your back with your knees bent, feet flat on the floor about hip-width apart. Bring your arms into ‘on guard’ and slowly start to round your spine as you sit up, rolling all the way up through your back. As you’re rolling up, perform four cross punches across your body, alternating your right and left arm (by the last punch, you should be sitting all the way up, feet still flat against the floor). Bring arms back to on guard position, keep shoulders facing straight ahead, round your spine, draw your abs in tight and slowly roll back down to the floor. Repeat 10 times in total.

Bonus tip: Breathe out every time you perform a cross punch as you’re sitting up, and inhale as you lower back down to the floor. Be sure to keep your abs braced the entire time.

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BACK KICK PLANK

How to do it: Start on all fours with your hands under your shoulders and your knees under your hips. Keeping both arms extended (elbows soft) and pressed into the ground, extend your right leg back behind you and then bring the left back to meet it so that you are in a full plank pose (or the top of a push up position). Point your right foot off the floor and then bend your right knee into your chest, rounding slightly though your back and drawing your abs in tighter to lift your knee into your body. Next, flex your right foot as you press and extend your right leg behind you, into a back kick. Repeat 15 times on the right, 15 times on the left.

Bonus tip: Be careful not to arch your back as you perform the back kick. Keep your abs tight and your arms strong to maintain a strong plank position (avoid allowing your hips to sag to the floor) during the leg movements.

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SIDE KICK PLANK

How to do it: Start lying on your right side with both knees bent and feet flexed. Prop your upper body up with your right elbow and bend your left arm into ‘on guard’, both hands in fists. Keeping your hips stacked, lift your left leg up, bending your knee into the left elbow. Next, push out through your left heel and extend your leg into a side kick (at hip height) while you simultaneously lift your right hip up off the floor, pressing down through your right elbow and lifting up through your right side. Bend your left knee back into your elbow as you lower your right hip back to the floor. Repeat 15 times with the left leg, 15 times with the right.

Bonus tip: Avoid straining your supporting shoulder by making sure your bottom elbow is lined up directly under the shoulder joint before lifting your hips off the floor.

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CRESCENT CIRCLE

How to do it: Start seated with your legs bent and lower yourself back onto your elbows. Press your elbows into the floor with your hands in towards your body, palms facing down, to prop your back up off the floor. Next, bring both knees into your chest (without sinking into your back), and point your toes. Brace your abs in tight and extend both legs out in front of you (keeping thighs together) so that legs are almost parallel to, but not touching, the floor. Slowly trace a circle in front of your body, from the right and then down and around to the left (your elbows may come slightly off the floor at the top of your circle). Try to exhale, bracing your abs in tighter, as you bring your legs to the top of your circle and inhale as they lower to the bottom. Make 5 circles to the right and then reverse, tracing 5 circles to the left.

Bonus tip: If it’s too challenging to perform the full circle with your legs extended, bend your knees in to make it a little easier. Be sure not to let your lower back sag to the floor.

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Source:

SELF Magazine