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Agreement your core to stiffen your spine and lift your hips and knees off the ground, forming a straight line with your body. Go back to begin in a controlled way. Repeat 3 sets of 1015 associates on one side, then switch. Slabs are an effective way to target both your stomach muscles and your entire body.

Start in a pushup position with your hand and toes securely planted on the ground, your back straight, and your core tight. Keep your chin a little tucked and your gaze just in front of your hands. Take deep controlled breaths while preserving tension throughout your whole body, so your abs, shoulders, triceps, glutes and quads are all engaged.

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The glute bridge effectively works your whole posterior chain, which isn't only great for you, however it will make your booty appearance perkier also. Start by resting on the floor with your knees bent, feet flat on the ground, and arms straight at your sides with your palms facing down.

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Your upper back and shoulders must still touch with the ground, and your core to your knees should form a straight line. Pause 12 seconds on top and return to the starting position. Complete 1012 associates for 3 sets. These essential exercises will do your body good, however there's always room to keep pressing it.

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Nicole Davis is a Boston-based writer, ACE-certified individual trainer, and health enthusiast who works to help females live more powerful, healthier, better lives. Her philosophy is to accept your curves and create your fit whatever that may be! She was featured in Oxygen magazine's "Future of Physical fitness" in the June 2016 issue.

Find out about the 4 kinds of workouts and how they can benefit you. For workout videos and examples of how to do a few of the exercises noted below, check out NIA's YouTube channel.  Check For Updates  tend to focus on one kind of exercise or activity and believe they're doing enough. Research has actually shown that it is very important to get all four types of exercise: endurance, strength, balance, and versatility.