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3 Ab Exercises That Give You More Definition In Less Time

With the side plank as your starting point, add movement and rotation to take it to the next level.
Lisa Capretto

On the journey toward toned abs, crunches tend to be a workout staple. However, the side plank is a real powerhouse exercise, targeting deep abdominal muscles that other moves don't reach. The standard version of the side plank is effective, but fitness instructor Amy Dixon says there's one way you can take your workout to a completely new level.

"By adding movement and rotation to your side plank, you'll use the same ab muscles as you would if you stayed in one position, but you'll make the muscle fiber stretch and contract," Dixon explains. "[This] means you'll get more definition and tone in less time."

Better results in a shorter time period? Yes, please.

Dixon demonstrates three variations of the side plank, each designed to give you an even more effective ab workout.

Add movement:

Side Plank Hip Drops

Have your shoulders, hips and ankles all aligned on top of each other, then drop your hips to the ground and lift back up.

Add rotation:

Reach-Unders

Get into the side plank position and lift your top arm in the air. Then, reach that arm under your torso and behind you, twisting your torso as you do it.

Add difficulty:

Side Plank with Leg Fans

For a really big challenge, get into a side plank and extend your top leg out in front of you. Hold for a beat, then in a half-circle motion, bring it up and over your bottom leg and extend it out behind you.

More fitness tips from Oprah.com:

Balance your way to killer legs

The combo move for superwoman arms

How to burn 270 calories in 20 minutes -- without running

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The proponents of this myth (hint: They're usually wearing a leotard) swear that stretching, reaching, contracting and pulsing moves can help you develop longer, leaner muscles (as opposed to those infamous "bulky" muscles you often hear about -- which probably wouldn't ever happen because your testosterone level is naturally too low). In Pilates and ballet-style workouts, you isolate different muscles and tighten them, then slowly control the release (or you contract, contract more, contract more, hold...then release). Instead of putting a heavy load on the muscle (in the form of a dumbbell, for example), you work against gravity and your body's own resistance. These moves cannot permanently lengthen the muscle, says Jessica Matthews, an associate professor of exercise science at Miramar College in San Diego. Nothing can, because muscles are attached to the bone at specific points, so the only way to lengthen them is to surgically detach and reattach them. However, Pilates and other dance-inspired exercises can improve your flexibility, increase joint mobility and significantly strengthen all of the muscles that make up your core, Matthews says. When your core is stronger, you stand straighter, and you'll probably look taller -- even if your muscles have not grown in length.
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You've amped up your workouts to include weightlifting, but you notice the numbers on the scale slowly creeping up instead of down. Must be because of all that heavy muscle you're putting on, right? Matthews explains that you should be still be losing fat, and it's unlikely that it will be "replaced" by weight in the form of muscle. So if you are gaining weight, it's more likely due to the extra calories you may be consuming (consciously or unconsciously) to recover from your workouts. Beware of calorie-packed protein drinks and bars marketed for gym-goers, and refuel with healthy snacks like low-fat chocolate milk or nuts.
You Can Do Mouth Exercises To Get Rid Of Chin Jiggle.
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You Shouldn't Drink Water During Yoga Class.
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Your yoga instructor may argue that reaching for your water bottle in the middle of class breaks your concentration -- but so does the woozy, lightheaded feeling that can result from dehydration. As for the claim that sipping water between asanas affects your subtle energies and cools your system in a way that negatively affects your physical practice: This has yet to be proven by science. A few sips -- not guzzles -- during your practice won't make it more difficult to perform poses, says Matthews (who, as a registered yoga instructor, teaches classes with the yoga certification program at Miracosta College) and can be especially important during Bikram or other challenging classes in which you're sweating profusely. Your instructor may want you to learn how to manage mild discomfort, but that doesn't mean she wants you to suffer (and if it does, you might want to find another yogi).

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