Beyond Crunches

Tired of the same old ab exercise – crunches? Well we’ve got an exercise that also works your glutes and hamstrings! It called the Bridge.  AKA—hello Sexy abs, back and bootay!

The Bridge Exercise

To do this exercise start by lying face-up on the floor or on a workout mat, with your feet flat and your knees bent at a 90 degree angle. Then lift your hip and back off the floor, so your body forms a straight line starting from your shoulders all the way to your knees. As you lift, engage your abs by imagining that you are sucking your belly button in toward your spine. Hold this position for 5-10 seconds and then lower to floor. Then repeat 10-12 times!

Note:  To make sure you’re really doing this with the correct form– and to get the most bang per movement, make sure to squeeze your glutes when you lift up and don’t let your spine sag.

Once you’ve mastered the basic step you can try straightening one leg when your hips are lifted to make it harder!

What’s your favorite exercise that works your core without doing crunches?!

Glute Bridge

IN-N-OUT GLUTE BRIDGE

Glute exercises are one of our favorites! After all, who doesn’t want a firm booty? Try this slightly modified glute bridge exercise for a great way to work your buns in the comfort of your own home.

glutebridge1


glutebridge2How to:

1. Lay face-up on a mat or rug.

2. Bend your knees 90 degrees.

3. Lift up your booty!

  • Make sure your back is straight!
  • It may help to arch your shoulders back a bit.

4. Once in glute bridge position, tilt your knees in & squeeze your butt up!

5. Release squeeze back to starting glute bridge position.

  • Your hips should only be moving up and down a couple of inches.

6. This time, slightly tilt your knees out & squeeze your butt up!

7. Alternate in-n-out glute bridges in a smooth fluid motion.

  • Try it for one minute (or 60 total squeezes)!
  • Challenge yourself: rest for one minute and repeat!

For a 10-day Weight Loss Jumpstart and Detox Plan and more delicious healthy recipes like this, please check out The Nutrition Twins’ Veggie Cure!

To check out the Sizzle Reel for the TV series we’ve been working on finding a home for please click http://www.youtube.com/watch?v=bG7GeClZGAw&feature=youtu.beWe hope to be able to bring you the show soon. Please help us make this happen by watching the short trailer. And click “like” on the video if you’d like to see the whole show! Thanks so much!

Squat Twist

Squat_Twist

By now you know how we love to work our legs and booty! 🙂  In case you missed our Leg & Butt Toner  or our Squat with Side Kick For a Toned Outer Thigh  or our At-Home Thigh Blaster check them out (and just search our Exercises on this site for others!)

Squats are a common and effective quadriceps exercise, but did you know they can be used to target your inner thighs too?! That’s right! Just make this slight modification to your typical squat and voila–you have a whole new lower body exercise!

How to:

1. Stand with your feet wide and toes pointed out.

2. Lift up on your tip toes!

  • This will be your squat starting position.

3. Bend your knees down into a squat–stay on your tip toes!

  • Your knees should not go past your toes (this means that you should try to keep your shins perpendicular to the floor rather than bending so far that your knees go past your toes).
  • Tip: it may help to pretend you are sitting down in a chair–butt out!

4. Squat down as low as you can while maintaining proper form, keeping your abs firm and engaged.

  • Wondering what to do with your hands? Try placing them gently on your waist.

5. Raise up, staying on your tip toes at all times–and that’s one!

6. Repeat 3 sets of 20 reps for a great inner thigh workout!

  • If you don’t feel the burn now, you should tomorrow!

 

For a 10-day Weight Loss Jumpstart and Detox Plan and over 100 delish recipes PLUST a GET HEALTHY PLAN, please check out The Nutrition Twins’ Veggie Cure!

 

If you love our recipes, you may also enjoy these fabulous recipes:
Banana Kiwi Weight Loss Smoothie

The Plank

Have you ever noticed that after doing ab exercises your stomach actually pouches out more? That’s because people often do exercises incorrectly and the muscle builds up under the fat and pouches out! Not with this exercise! Meet your new, flatter tummy maker—AKA THE PLANK!


THE PLANK—quite possibly the most effective ab exercise! No reason to fear the plank, it will make you stronger!

How to:

1. A plank can be done on the floor, but using a mat may be more comfortable.

2. Lay down on your belly.

3. Lift your upper body & support yourself with your forearms.

  • Elbows should be bent at 90 degrees.

4. Lift your lower body by supporting yourself with your toes and forearms.

5. Your body should be straight like a board from head to toe—like a plank!

  • Be careful not to curve your back up or down (don’t let your butt sag to the floor or bend up).

6. Engage your core (squeeze your abs tight).

7. Hold for 30 seconds.

  • Try 1 minute if you’re feeling brave!

8. Repeat 3 times.

  • Rest 30 seconds to 1 minute in-between.

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Best Post Workout Drinks!

Whether you’re a die-hard athlete or simply a weekend gym warrior it’s probably safe to say that you want a delish, tasty and energy reviving beverage post-workout. While most energy drinks are high in sugar and calories, there are some healthier and tastier alternatives for you next post-workout drink!

Photo reprinted with permission from makingthymeforhealth.com and www.healthyaperture.com.


Tomato Juice: New research shows that tomato juice can actually help to speed muscle recovery. Tomatoes are also full of the antioxidant lycopene which helps to reduce cell damage after workouts and exercise. Plus they’re packed with the electrolyte potassium as well as with water, both helping to rehydrate your body

NOTE: Watch out–store bought tomato juice is extremely high in sodium (nearly 1/3 of your daily allotment in just 1 cup) and there is no need to go get that much sodium as most people will easily replace any sodium lost in sweat with normal eating. Try our delish juice recipe below or opt for low-sodium tomato juice.

Chocolate Milk: Who doesn’t love a glass of milk? Chocolate milk replenishes muscles thanks to it’s nutrients and protein and carbohydrates! The levels of sugar and sodium have been found to help boost insulin levels to help retain energy. It does have sugar and sodium, so again be careful to not over consume. If you are watching your weight, this should serve as your post-workout snack, not simply a beverage that you would eat with a snack.

Tart Cherry Juice: The antioxidants in cherries can help cut back inflammation and swelling post-workout. It was also found to aide in faster muscle recovery and decrease muscle soreness. So add tart cherry juice to a smoothie with a banana, ½ cup ice and nonfat yogurt. If you are watching your weight, this should serve as your post-workout snack/meal, not simply a beverage that you would eat with a snack.

Curious why there’s not an energy drink on this list? They contain a ton of sugar–the one thing you don’t want to do after exercising your butt off!

To go along with the new craze of tomato Juice for a post-workout boost – here’s a lightened up recipe from just straight tomato juice – many people don’t like the thickness.

Another bonus? Our Skinny Tomato Watermelon Juice is packed with antioxidants–and with potassium which flushes sodium and bloat, goodbye puffiness :).

Skinny Tomato Watermelon Juice

Serves: 1

Ingredients

  • ½ cup fresh grape tomatoes
  • ¾ cup watermelon, cut in ¼ inch pieces
  • ¼ cup Ice

Directions

Place all ingredients into a blender and set on puree setting. Mix well until all chunks are gone and desired thickness is obtained. Add more ice if needed. Enjoy!

What are some post-workout drinks you’ve tried?

Nutrition Facts: Serving Size: 1 cup: 50 calories, 0 g fat, 0 g saturated fat, 12 g carbohydrate, 1 g protein, 9 g sugar, 2 g fiber, 6 mg sodium

For a 10-Day Weight Loss Jumpstart and Detox Plan as well as delicious and easy ways to help you eat healthfully, please check out our new book! The Nutrition Twins Veggie Cure!

 

Click here to get it onAmazon Please let us know what you think of the recipes–we’ve got more than 100 yummy ones!!  Enjoy! 🙂

If you like this recipe you may also like:

Just Call It A Comeback… Bloat-free After Last Night!
Skinny Ginger Cookies
Cinnamon Baked Apple Graham

Banana Puree Popsicles

Yes, you better believe we’re twin sister, veggie loving, registered dietitians and personal trainers who just happen to have a killer sweet tooth that we work hard to keep in check!  This always makes our clients smile with relief to hear as they just assume that since we love veggies that we just must love all healthy food and never be tempted by anything that is even remotely indulgent.  Poppycock! If only!  Yes, we definitely know what its like for it to be 9pm and to be craving something sweet, (why do you think we came up with our Skinny Oreo Balls , our Strawberry Mint Ice Cream and our 5-Minute Peanut Butter Chocolate Chip Cookies? 🙂 ) even when you’ve eaten so healthfully all day… you just don’t want to blow it now.   After all, you just need an hour and a half more of strong willpower… but you know exactly where those cookies are in the pantry (for us it’s chocolate– and anything chocolate– chocolate pretzels, chocolate covered raisins, that chocfro yo in the freezer– if it has chocolate we’re game!–OK–and any frozen desserts, too! 🙂 ). Just one cookie won’t hurt, right?  Read on if you know well enough you won’t stop at just one cookie.

 

Here’s your solution! These Banana Puree Popsicles! They take time to eat, they’re cool and refreshing and waist-line friendly!  And only 20 calories each! So even if you have two, you’re still satisfying your sweet tooth for less than 50 calories! And we love it when that indulgence is healthy and won’t hurt your  waistline.  If you’re the same way, you’re going to love our Banana Puree Popsicles!

 

Banana Puree Popsicles

 

Makes 6 popsicles

Ingredients

  • 1 Frozen Banana
  • 1 tablespoon Greek Yogurt
  • 1/8 teaspoon Vanilla Extract

Directions

  • Puree banana, yogurt, and vanilla in a blender until the mixture is slightly sticky.
  • Pour into popsicle molds* and put in the freezer to set (about 3 hours).
  • Use to stay refreshed on a hot summer day!
  • *If you don’t have popsicle molds, you can pour the puree into paper cups and stick a popsicle stick in the middle.
  • Makes 6 popsicles.  Each popsicle is only 20 calories!
  • Do you ever make your own fruit popsicles?