To do it: Lie on your back with your hands interlaced behind head, knees bent ,and feet hip-width apart on the floor. Inhale and lift your chest towards your knees, bringing your shoulders and head off the floor, maintaining a neutral pelvis (keeping it parallel to the floor). Exhale and rotate to the right side, and then exhale again rotating even further, lifting a little higher. Next, inhale and lift as you return to the center and repeat to the other side. Do 8-10 reps per side.
Try starting your day off eating heavier, and ending on a light dinner. Instead of waking up and running out of the door with a banana, eating a small lunch, and then eating a hefty dinner, try making your breakfast your heaviest meal and your dinner the lightest. For carb intake at dinner time, try to ingest the wet types of carbs that are in high-water, medium-fiber foods.
200 calories on the assault bike, every minute on the minute (EMOM) stop, drop, and do 5 burpees 💀💀💀 25:52 torturous minutes and seconds later (last pic says 26:14 because it took me 22 seconds to peel myself off the floor to take the pic 😭), I did it and feel so so good now. I was inspired by @emilyschromm to try this because I haaaate the assault bike. I don’t do it enough, and when I do, I feel like I’m inhaling straight sawdust into my lungs and I die a little inside 💁🏽‍♀️ not being dramatic at all. But it was paired with my fave, burpees, so it gave me something to look forward to at the end of every minute. 125 burpees and 201 calories later, I’m so glad I did this! I kept telling myself I’ve been through worse and I will be stronger when I’m done. That kept me going. Your workouts don’t have to be long to be effective so long as the intensity is high and you consistently workout. Let me know if you try it! . . . #assaultbike #liveFHIT #assaultbikechallenge #burpees #burpee #burpeechallenge #strongisbeautiful #conditioning #emom #fitnesschallenge #mylungsburn #ineedanap #tuesday #workoutchallenge #nycfitness #nyctrainer #whole30 #consistency #discipline
To do it: Lie on your back with your hands interlaced behind head, knees bent ,and feet hip-width apart on the floor. Inhale and lift your chest towards your knees, bringing your shoulders and head off the floor, maintaining a neutral pelvis (keeping it parallel to the floor). Exhale and rotate to the right side, and then exhale again rotating even further, lifting a little higher. Next, inhale and lift as you return to the center and repeat to the other side. Do 8-10 reps per side.
Creatine works twofold. It helps your muscles retain water, which means they’ll really pop, and it gives you long-lasting energy, which means you can make it through a grueling core workout, no problem. And taking it is effortless: just drop a scoop into your water bottle next time you head to the gym. (Best Life recommends the fruit punch flavor. It’s far and away the smoothest.) And for more great workout-boosting dietary additions, check out the 50 Best Supplements on the Planet. 

Abdominal muscles consist of three layers. The very deepest layer is the transversus abdominis, which acts as the body's girdle, providing support and stability and plays a critical role in exhalation. Next is the rectus abdominis, which flexes the spine. Closest to the surface are the internal and external obliques, which turn the trunk and provide the body with rotation and lateral movement.
Let's come clean from the start: We're not here to sell you on the single "best ab exercise ever." Too many organizations and authors have tried that, and the profusion of "winners" out there can make it confusing—especially because the studies backing them are always limited in one way or another. A few years ago, it was the bicycle crunch. Then it was the traditional crunch. Then it was the pike, the plank, the roll-out... We could go on.

Evening Snacks (5.00PM) —1 scoop whey protein, 5 almonds, 3 walnuts. If it’s cardio day I mix a spoonful of peanut butter with my protein shake for some extra fat that satiates my hunger. I also keep a couple of reasonably priced Sugar Free Protein Bars in my bag in the rare cases when my hunger gets really bad or if I couldn’t manage a proper meal. There are some really expensive ones out there and while I’ve indulged in a few of them, the ones I linked to give me the best bang for buck and are also incredibly tasty.
1. Consume fewer calories than you're burning every day. Job one when trying to achieve a six-pack is to lose weight, which means expending more calories than you take in on a daily basis, says Dani Singer, a certified fitness nutrition specialist and certified personal trainer in Baltimore. He's the director of Fit2Go Personal Training. To optimize losing fat and not muscle, you need to be in a caloric deficit, eat adequate protein and strength train, he says. "The source of your food will affect health, but will have zero effect on your body composition," Singer says. "It's the total calories and macronutrients [protein, fat and carbs] from your foods that will determine how your body looks."
3. Beware of smoothies. Many of Hagensick's clients tell her they have a smoothie for breakfast. A typical smoothie could consist of a banana, a cup of spinach, one or two cups of mixed frozen berries and milk. Hagensick says she tells her clients to think about how many calories such ingredients total. "A half cup of frozen mixed berries is one serving of fruit. A small banana is a serving. You could have four or five servings of fruit, and each serving will have about 60 to 80 calories. That adds up," she says. "When you add a cup of low-fat plain yogurt, that's 100 calories. A smoothie could easily total more than 400 calories and you can consume it in a matter of minutes. If that's all you're having, you might end up hungry a couple hours later due to the spike in blood sugar from an overload of carbohydrates, and you could end up eating more over time than if you just had a good breakfast."
Start in a side plank with left forearm on floor, elbow under shoulder, feet stacked, and hips lifted so body forms one long, straight line. Stretch right arm up to ceiling. This is your starting position. Draw the right hand down and reach it below left underarm as you curl upper body forward so shoulders are parallel to floor. Return to starting position. Repeat for 30 seconds on each side.
Lay flat on your back again for this one but this time, place a dumbbell between your feet with your knees completely bent and thighs pointing straight up. Hold on to the dumbbell with your feet and bring your legs up toward your chest making sure your lower back gets off the ground. Focus on using your abs to pull your legs up and not getting momentum from your knees or feet. 
How to: Lie on your left side with your legs straight and your right leg stacked on your left. Position yourself so your weight is resting on your left forearm and the outside edge of your left foot. Your elbow should be directly beneath your shoulder, and your upper arm should be perpendicular to the floor. Align your body so it forms a straight line from your neck to your ankles, and place your right hand on your hip. Lower your hips toward the ground a couple inches, then come back up to start. That’s one rep. Do 15 reps on each side.
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