Killer abs Exercises for an amazing core

Don't do a
single crunch!

Do these five crunch-free moves and get sexy, toned abs just in time for summer.

Hate crunches, but want to build a strong, sexy core before bathing suit season officially hits? It's less complicated than you think. Because if you want great abs fast, you not only need to focus on reducing your overall body fat, you need to know the right moves to get the toned, slim look you want. And luckily for you, that doesn't have to include a single crunch!

Do these five moves on a consistent basis, and you'll get killer abs before you know it. And since not one of these moves requires equipment or even much space, you have no excuses not to do them!

1Plank jumps

How to do it: 

Start in a plank position with your shoulders directly over your elbows. Jump your feet as far as you can toward your hands.

Jump back to the starting position and repeat.

2V ups

How to do it: 

Lie on your back while stretching your arms overhead and keeping your legs straight. Simultaneously raise your arms and legs as high as you can, keeping them as straight as possible. Try and touch your feet to your hands.

Lower down and repeat.

3T plank twists

How to do it: 

Start in a plank position, with your shoulders directly over your hands. Tighten your abs, glutes and thighs, and then rotate your torso and legs to one side so that your body is facing away from the ground. Simultaneously, raise your arm to the sky so that your body forms a "T."

Lower back down to the plank position and repeat on the opposite side.

4Mountain climbers

How to do it: 

Start in the push-up position. Bring one knee toward your chest as far as it will go.

Repeat with the other knee, so it feels like you’re running in place.

5Bicycle twists

How to do it: 

Lie on your back with your hands behind your head. Bring one knee toward your chest, simultaneously twisting so that your opposite elbow is almost touching your knee. Make sure and engage your abs!

Switch legs and elbows and repeat on the opposite side.

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Wallie exercises A fun kid-friendly workout

Wallie Workout
For KidsAre your kids getting the daily 60 minutes or more of physical activity recommended for their health and well-being? Fitness expert and author Steve Ettinger, CSCS, wants to make sure they are. With his passion for fitness and his expertise in health, fitness, coaching and youth athletics, Ettinger wrote the hit children’s fitness book Wallie Exercises, which puts the importance of exercise in terms our kiddos will understand. We asked Ettinger for tips and a fun workout to help keep our kids fit.

Educate your kids about health and fitnessSheKnows: What inspired you to create Wallie Exercises?

Steve Ettinger: I was working as a behavior therapist in elementary and pre-schools and saw firsthand how inactive kids have become. At the same time, there weren't any books that I liked that addressed the topic of exercise for kids. Since my background is in fitness and psychology, I decided to combine my two interests to write Wallie Exercises. My intention was to create something that could teach kids about exercise without hitting them over the head with the information.

Make fitness funSheKnows: What are your tips for making kids' fitness fun and something they will want to do into adulthood?

Steve Ettinger: Exercise should never feel forced. I think most people have at least one negative memory associated with a school gym class -- being forced to run a mile or climb a rope are the classics. Real success lies in structured freedom. This means giving children ideas and direction and then letting them explore within those boundaries. Children (and adults) are more likely to make positive associations with something when it feels like it's their choice.

Exercise recommendations for kidsSheKnows: How much exercise should kids be getting every day?

Steve Ettinger: The Centers for Disease Control and Prevention recommends that children get 60 minutes or more of daily physical activity. I always lean heavily towards the "more." While the exact amount of activity varies with each individual, we should always aim above the baseline. If you're focusing too much on getting a specific amount of time in, it probably means you're not enjoying the physical activity. Exercise should not feel like work –- especially for kids!

Fun fitness routine for kids

Sometimes, getting kids interested in fitness is as simple as adding as silly name or movement to an existing exercise. Below is a fun workout your kids can do at home or outdoors.

Instructions: Perform each exercise for 30 seconds. After you've completed all five, take a one-minute rest before repeating the sequence one or two more times.

Silly Shark Squats (as seen in Wallie Exercises)

Start position: Put your hands together on top of your head to make a shark fin.

Movement: Keeping your head up and back straight, slowly lower your bottom toward the ground. When you're far enough down that you could be sitting in an imaginary chair, stand back up!

---

Monkey Mountain Climbers

Start position: Get in a push-up position.

Movement: Keeping your back straight, bring your right knee up toward your chest. Return the foot to its starting position and perform the same movement with your left leg/knee. Keeping your feet on the ground, bend your elbow and bring the right hand to your armpit (like a monkey scratching itself). Return the hand to starting position and perform the same movement with your left hand.

Challenge: Keeping your back straight, try to lift one knee toward your chest while lifting the opposite arm into a monkey position. Return the hand and foot and perform the same movement on the other side.

---

Burpees (the name is funny enough as is!)

Start position: Standing straight up

Movement: Squat down and put your hands on the ground, either next to your feet or just in front of them. Jump your feet back into a push-up position. Keeping your back straight, go down into a push-up. Jump your feet back just behind your hands. Jump straight up with your hands above your head.

---

One-leg Hippo Hops

Start position: Stand up straight with your hands on your hips and your elbows out wide. Lift one knee as high as your waist.

Movement: Keeping your hands in position, jump straight up and land softly on the ball of your foot.

Challenge: Switch feet in mid-air!

---

Puppy Push-ups

Start position: Get in a push-up position.

Movement: Keeping your back straight, lower yourself until your chest is several inches from the ground. Without moving your hands or feet, push your bottom up and back into "downward dog" position. Shake your bottom (or tail) at the top before returning to the start position.

---

For more information on health and fitness, visit SteveEttinger.com.

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Women's health Find sexual liberation in your marriage

Please Yourself
And Your HusbandBelieve it or not, women can sometimes be complicated creatures. OK, so I'm being sarcastic. But when it comes to sex, it can sometimes seem impossible to please yourself andyour partner. Where to begin? Here are three tips to help you find your sexual liberation!

Make peace with your body

The No. 1 reason that women have trouble with sex is that often they judge their own bodies too harshly. How are you supposed to get in the mood when you are constantly thinking about how fat your thighs look or whether your partner thinks your fat rolls are gross. Women are so critical of their bodies it prevents them from really being able to get in the mood. If you want to start enjoying your sex life, stop being so critical about what your body looks like. Don’t let yourself get to the point where you can’t let the person you love touch you. If they are in the bed with you, they probably find you attractive.

Body image and the myth of perfection >>Explore, explore, explore

As I have counseled women over the years, I've been surprised to hear many women comment that they don’t really know what "down there" looks like. Some women state that they are embarrassed or think that area of their body is off-limits. Sometimes it's just about getting over the fear factor to help you understand how your body works. Find a quiet spot, grab a mirror and start exploring.

Women's health issues no one talks about >> Talk with your partner

You don’t have to talk dirty in the bedroom to get things going. But if you can’t be honest with your partner about what feels good, then he will never know how to please you. If you feel uncomfortable jumping right into a sex talk, try giving each other a simple hand massage or a back rub. As you massage each other, see if you can point out to your partner what strokes or hand movements feel good to you. It's great place to start, and even if it’s not sex, sharing an intimate moment can help get both people in the mood.

Natural ways to keep the fire kindled >>

Good sex is often distorted in the media. Try not to compare yourself to what you see in the movies, on-line or in magazines. Remember, sex scenes in the movies are staged, with lots of extra people in the background holding cameras, lights and making sure each kiss is perfect! True lovemaking is not perfect. It can be messy, noisy and sometimes even funny. If you have serious concerns about your sex life, consider meeting with a certified sex therapist or talk with a health care professional. You can find a list of certified sex counselors, educators and therapists at aasect.org.

More women's health tips

5 Things you don't know about women's magazines
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Chicken nugget Caesar salad

Caesar Salad With Crispy Chicken NuggetsStep up your Caesar salad by adding crispy chicken nuggets.

As if chicken nuggets weren't delicious enough on their own, just wait until you try them on top of a Caesar salad. These nuggets are simple and quick to make. But a word of warning, you'll need to make extra because they disappear quickly between the skillet and the serving plate. It happens every time. This salad makes a great meal and tastes wonderful with a big piece of garlic bread.

Chicken nugget Caesar salad recipe

Serves 2

Ingredients:

For the chicken nuggets:

2 skinless boneless chicken breasts1 teaspoon ground black pepper1/2 teaspoon salt1-1/2 cups flour1/2 cup canola oil

For the salad:

1 bunch romaine lettuce1/4 cup grated Parmesan cheese1 cup croutons1/2 cup prepared Caesar salad dressing1 tablespoon prepared Caesar salad dressing (to drizzle for garnish)Directions:

For the chicken nuggets:

Cut the chicken breasts into nugget-size pieces (about 2 inches square).In a medium-size bowl add the pieces of chicken, pepper and the salt.Mix the chicken in with the pepper and salt so each piece is coated.In a small bowl add the flour. Add a few of the pieces of chicken in the flour and coat all sides.Heat a medium-size skillet on medium heat and add the canola oil.Sprinkle a very small bit of the flour in the skillet. As soon as the flour starts to sizzle, add the flour-coated pieces of chicken.Continue coating the pieces of chicken and adding them to the skillet, being careful not to overcrowd the pan. You may need to make a couple batches depending on the size of your pan.Turn the pieces of chicken as they are cooking so that each side turns a golden color.Once done, remove the chicken from the skillet onto a rack or paper towel. Set aside for a moment.

For the salad:

Clean the lettuce and dry thoroughly. Cut (or tear) the romaine lettuce leaves.In a large bowl, add the lettuce, Parmesan cheese and the croutons.Just before serving, add the Caesar salad dressing and toss all ingredients together.Then add the salad to serving plates and top with the chicken nuggets.Drizzle a little bit more dressing on top of the nuggets and serve as soon as possible.

More Caesar salad recipes

Caesar salad with crispy tofu croutons
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Caregiver burnout 5 Tips for staying grounded

Self-Care Tips
For CaregiversAt some point, while caring for a senior parent or loved one, most caregivers experience a feeling of emotional exhaustion or increased anxiety. These feelings are part of the signs and symptoms associated with caregiver burnout - a state of physical, emotional and mental exhaustion that's often accompanied by a change in attitude. To help ward off these feelings, we've got five tips that will help you avoid growing weary and keep caregiver burnout at bay. Talk to others about your emotions

Feeling burned out can evoke feelings of fear, anger, resentment and guilt. Talk to friends or family members to help provide an outlet for negative emotions. If that's not an option, seeing a counselor or a therapist can be a good alternative.

keep up with other activities

Continuing to participate in activities that you enjoy is important for maintaining a sense of self through the caregiving process. Whether it's jogging, playing tennis or strolling through a museum, staying active will help stave off depression and give you boosts of much-needed energy through the day.

Give yourself a break

Time off may not seem like a viable option when you're caring for a parent or loved one, but it's an integral part of avoiding and recovering from caregiver burnout. Allowing yourself to take a break from the day-to-day care routine is not only necessary, it's deserved. Find time in your day to do something that you enjoy, such as taking a relaxing bath or treating yourself to a massage. If possible, use respite care and have someone (another friend or family member, or a paid caregiver) to help out a few days a week or on the weekends so that you can have time off to recharge.

Educate yourself on caregiving

Many times, feelings of frustration arise out of feeling ill-equipped to handle caregiver responsibilities. If you are caring for someone with dementia, read up on tips for dementia care. Also, reach out to doctors, physical therapists and other professionals to educate yourself on how to properly provide care. Feeling prepared to handle unexpected caregiver situations can help get rid of negative emotions tied to lack of caregiving knowledge.

Create an active support system

Since many people experience caregiver burnout symptoms at some point, there are many support groups that exist to ease the stress and provide an open ear and emotional support to family caregivers. The National Family Caregivers Association and the Family Caregiver Alliance online support group are excellent resources for finding a reliable support system.

While caregiver burnout is a common state at some point for all family caregivers, it doesn't have to negatively affect your ability to give care. By taking these preemptive steps, you can ward off caregiver burnout and make the caregiving experience positive for both parties.

More health tips for caregivers

Inspiring tips for Alzheimer's caregivers
Sandwich Generation: Tips for being a caregiver for your elderly parents
How to choose the best home health aide

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