Just like the bear crawl, the crab walk is a full body exercise that you may be familiar with from middle school gym class or from high school. It not only works your thighs and glutes, but is a great workout for your triceps and shoulders. It may sound easy, but just holding the crab walk position for some time will challenge some exercisers.

Here is how to do the crab walk:
1. Get on your hands and feet with your back towards the ground and your eyes up to the ceiling. This is a reverse push up position.

2. With your knees and elbows bent, start walking backwards on all fours. Be sure to keep your core muscles tight and your butt off the floor.

3. Continue going back for a certain count and then you can also go lateral or side to side with the crab walk to mix up the exercise as well.

One of the nice things about this exercise is that you don't need any gym equipment or weights to do this strength training exercise. Not only does the crab walk give you a great strength workout, but it also works on improving agility and speed. This is important for people who play sports like football or rugby or who practice martial arts.

If you begin to think that the crab walk is too easy for you, you can also try it with some weights to add more difficulty. Simply place a weight on your lap as you do the crab walk or you can strap on a weight vest or belt to add some weight to your body. Adding weight to your body will make your muscles have to work harder, making your workout challenge your muscles even more.

The crab walk can be added to just about any type of workout. It's a good exercise to incorporate into a circuit training workout as well as a strength training workout. Best of all it is something different that you don't see done in all exercise routines and it makes your workout a little more interesting.

It's the weekend, your time to sit back, relax and enjoy some late-morning snooze sessions. While weekends are great for catching up on sleep and much-needed R&R, they can offset your diet and weight loss goals that you've been keeping up with all week long. The antidote? Rev up your workout routine and squeeze in a bootcamp-style workout (or two).

Experts say that interval training, otherwise known as circuit training, is a great way to rev up your metabolism and get over any weight loss plateau. If you're still struggling to lose those last few vanity pounds, your weekend could be the perfect time to get your body in shape. A few ideas for your weekend bootcamp sessions:

1. Kickboxing. This high-energy workout is a great way to blast away a few hundred calories per hour and get yourself in fat-burning mode. It's also a stress-reliever, giving you the chance to kick and punch away your worries from the week! Try and schedule this in the early morning hours of the weekend for optimal benefits.

2. Dance aerobics. Dance aerobics are a fun, high-energy workout routine that can help you work all your major muscle groups and without feeling like a workout. Check with your local gym for an early morning weekend or afternoon class to give your metabolism a makeover in a few short hours. Better yet - take a friend along so you can enjoy some company during your sweat session.

3. Sunrise yoga. If you've been sitting at a computer desk all week long, your body may need some much-needed stretching and toning. You can get this with some sunrise yoga. Head outdoors if you can with a friend or significant other on the weekend and enjoy the sunrise as you stretch and tone your legs, arms and torso. The deep breathing exercises will do wonders for clearing your mind of the week's stresses, and can also help to boost circulation throughout your body. All you need is a yoga mat and comfortable workout gear to get into the habit!

Whether you settle for a dance aerobics class or yoga with your roommate, think of some fun exercises you can look forward to on the weekend. A weekend bootcamp session could be all you need to get into shape fast this season.

The bear crawl exercise is not only a fun exercise but it will definitely work your entire body. When you do the bear crawl you will engage many different muscle groups in your body such as the core muscles, your shoulders and your quadriceps. Some people may feel funny about doing the bear crawl, but you won't be feeling so funny when you can fit into those skinny jeans or that mini-skirt you have always wanted to wear. If you would rather not do the bear crawl in public, you only need a long hallway or room in your home. No other equipment is needed.

How to do the bear crawl exercise:
1. Drop down to the floor so that you are on all fours with your hands under your shoulders.

2. Rise up onto your feet so that you are crawling on your hands and feet instead of your hands and knees. Keep your
back straight and your knees bent. Look down at the floor slightly ahead of you.

3. Place one hand forward as you move your legs forward at the same time by bending your knees below your hips. Make sure you that you are maintaining good back posture and that your butt is not in the air. Your abs should be held tight the entire time. Perform the bear crawl for as long as you can while still maintain proper posture.

The bear crawl exercise can be added to just about any workout routine. It can be added into a strength training workout, a circuit training workout and even an aerobic workout. If you maintain the proper posture during the exercise you should feel the exercise working your legs, arms and core.

The great thing about bear crawls is that you don't need any equipment for the exercise and you still get an exercise that will strengthen your muscles as well as get your heart rate higher. It can even be fun to do, remembering when you used to crawl around when you were a child. So, turn the radio up and start doing the bear crawl and have some fun and burn some fat.

Kettlebell workouts are becoming more and more popular as a great way to get a full body workout. If you are interested in kettlebell workouts, the first exercise that you must master is the kettlebell swing. This move is the basic foundation of every workout that involves kettlebells.

Before you can complete the kettlebell swing, you must choose a kettlebell to do your exercises with. There are varying weights and if you are a beginner it is recommended that you start out with a light weight that you are comfortable with.

Here is how to do a basic kettlebell swing:
1. Stand with the kettlebell right in between your legs. Squat down and grasp the kettlebell with both of your hands so that your knuckles are facing outwards. Stand back up.
2. Drop down slightly into a squat position, making sure that your legs are slightly wider than shoulder-length apart and your chest is still high. You should be in a power stance more than in a full squat with your butt back.
3. Drop your chest down towards the ground a little bit as you pull the kettlebell back.
4. Thrust forward with your hips as you stand up and raise the kettlebell up to your shoulders. Be sure that your arms are relaxed and that they are not locked.
5. Lower the kettlebell back down as you squat down to the position in step 3.
6. Continue to swing the kettlebell in this manner making sure that it is controlled and you are using your hips. Continue until you have done the desired amount of reps.

Once you have mastered the basic kettlebell swing there are so many different variations that can be done such as a one handed kettlebell swing. You can also choose to use heavier kettlebells the more advanced you get with the exercise.

The kettlebell swing is a great exercise to strengthen your core muscles as well as your hips and legs. When you perform the exercise for a longer period of time, you can also get your heart rate up and get in a cardio workout as well.

If you are looking for something different to add to your fitness routine, consider adding kettlebells and then start mastering the basic kettlebell swing.

If you have ever done any Pilates before you probably know that the hundred is the fundamental exercise for Pilates. If you have never done Pilates or even heard about Pilates, then the hundred may be something new to you that you can incorporate into your workout routine.

The reason why the hundred is the fundamental exercise when it comes to Pilates is because it is one of the best exercises to work your core muscles and also improve your cardiovascular endurance. One thing that you have to remember when doing the hundred exercise and any Pilates moves is that you must remember to control your breathing and make an easy transition from one stage of the exercise to other. It should be one easy fluid movement.

Here is how to the hundred exercise:
1. Lie on your back on a carpeted surface or a padded exercise mat. Bend your knees with your feet flat on the ground as you place your hands behind your knees.
2. Use your abdominals to bring your head off the ground as you continue to curl your spine so that your shoulders are off the ground as well.
3. Extend your legs out as you also extend your arms straight out. The lower your legs are the harder the exercise, so only go as low as you can without lifting your lower back off the ground.
4. Pump your arms up and down in a small and controlled way as you take small breaths in and out. Be sure that you are not straining your back or neck as your abdominals should be tight and doing all the work.
5. Inhale for 5 counts and then exhale for 5 counts and that counts as one cycle. To fully complete the hundred, do 10 cycles, as you continue to pump your arms up and down.
6. When done with 100 counts, keep your upper body curved and off the ground as you bring your knees back into your chest. Lower your shoulders and head back to the ground as you slightly stretch your back.

If you are looking for something a little more challenging, then try lowering your legs so that they are only off the ground a few inches. This makes the hundred exercise much more difficult. If you need something that is a little easier if you have neck problems or are new to exercising, you can keep your knees bent with your feet on the floor and do the entire exercise that way.

The hundred will definitely provide you with a huge improvement in your core strength and will also improve your endurance when it comes to exercising.

When the day is full of to-do lists and high stress levels, squeezing in a workout may be the last thing on your mind. Unfortunately, skimping on the workouts can quickly turn into a lifestyle that leads to weight gain, poor muscle tone and low energy levels. One of the easiest ways to combat the inevitable is to add just 20 to 30 minutes of focused exercises into your day. Still not convinced you can do it? Pick up some resistance bands and you'll be well on your way!

Resistance bands are easy to pack and stow away in your desk at the office, and you can use them virtually anywhere. They're a convenient alternative to dumbbells and you can still get a great workout from a few reps using major muscle groups. These bands look like giant rubber bands and come in an array of colors. You can tie them to a doorknob to turn your door into an instant weight-training machine, step down on them and lift them over your head to imitate the movements of an overhead press, or use them to perform more challenging squats and lunges.

Resistance bands are lightweight and portable, so plan to tote these along in your tote bag or work bag with ease. You can use the simple variety that are just basic bands, or go for the premium type that include safety straps (so you don't have to worry about slipping).

A few things to remember when strength training with resistance bands:

Always make sure the bands are tied securely around the object, or you risk hurting yourself
Stretch briefly before and after (sans resistance bands) so you don't shock your muscles into action
Watch your breathing, just as you would if you were lifting weights at the gym
Make sure your hands aren't wet or sweaty, or you risk losing your grip on the bands
Look for different ways to perform your usual gym workouts such as squats, lunges, overhead presses, bicep curls and tricep curls.

There are dozens of exercises you can do with resistance bands, and they're among the best workout tools to pack and take along on any busy day. Squeeze a resistance band workout into your busy day so you don't have to worry about piling on the pounds when there's no time for the gym!

A tuck jump is what is known as a plyometric exercise. Plyometrics are special moves that are done to increase power, speed, and explosiveness all in one exercise. This type of training is most often done by athletes who are looking to increase a vertical jump or speed. Tuck jumps are just not for athletes though, as they do have benefits that can help the average person. They are a good way to build up strength in your legs and burn tons of calories in a short period of time.

Here is how to do a tuck jump:

1. Stand with your feet approximately shoulder-length apart and your arms straight out in front of you.
2. Bend your knees so that you lower your body into the squatting position. Your arms should still be straight out in front of your body.
3. As soon as you reach the bottom of the squatting position, you need to explode up so that you make your jump as high as possible.
4. Once your feet are off the ground, quickly pull your knees into your chest. When you are at the highest point in your jump, your knees should be touching your chest.
5. As you starting going down towards the floor, un-tuck your knees and land softly on the ground with knees slightly bent. Your arms should always be in front of you.
6. Immediately go back into the squat position and continue with the tuck jumps. Do as many reps as possible. Try to aim for at least 10-15 at a time to begin with.

If you are a beginner to exercising, you can make tuck jumps easier by not tucking your knees to your chest and simply doing squat jumps instead. Then you can work your way up to the tuck jumps once you have been able to increase your vertical jump and stamina.

Be sure that you are jumping as high as you can on each of the tuck jumps. Jumping only slightly off the floor is not going to improve your jump or speed. If you want to get a cardiovascular exercise in with tuck jumps then try continuous tuck jumps for at least 1-2 minutes and see how high your heart rate gets.

Tuck jumps can be added to a circuit training routine or a cardiovascular workout, but always be sure that you are properly warmed up before attempting this exercise.

You've finally stopped making excuses to get to the gym in the wee hours of the morning, and are committed to sticking with your fitness mantra this season. Congratulations! This is a big step, and one that will pay off in more ways than one. Still, logging in time at the gym is just the beginning; if you find yourself spending hours on the treadmill, elliptical trainer or lifting weights and aren't seeing results, you might not be maximizing your gym time.

Wearing the wrong shoes, skipping the all-important stretching routine, and not eating properly before the workout can make all the difference for your get-in-shape efforts. Here some essential tips for making the most of your time in the gym:

1. Stretch before and after. Stretching before a workout will get your circulation going and make it easier to perform your hardest routines first. Stretching after the workout is just as important; your muscles need to cool down and your mind needs to start winding down to start the recovery process. You'll be fitter and stronger for the next round with this simple routine.

2. Stay hydrated. Dehydration can prevent you from pushing yourself to the max. Make sure you're drinking plenty of water before, during and after your workout so that you can really give it your all.

3. Make sure the shoe fits. If you're not wearing the right size or style of shoe, you could be setting yourself up for injury. Even if you don't hurt yourself, you might not be getting the full range of motion you need to perform those lunges or use the gym equipment properly. Make sure you're wearing the right shoes for the activity at all times.

4. Eat right. Power up your workouts by eating a small serving of lean protein and low carbohydrate snacks right before you hit the gym. You need only a small snack to give you a boost, especially if your goal is to lose weight.

5. Change things up! Doing the same routine over and over is the fast track to a fitness rut, and you'll be burning fewer calories every time. Keep your body challenged with different workouts so you're burning up a calorie storm every time you exercise!

There are quite a few people that probably have not heard of a burpee before. A burpee is actually an excellent exercise that will work out your entire body in one move. It also helps to develop strength, endurance and power, which is why it is often used in sports conditioning. A burpee is often also called a squat-thrust as well.

Here is how to do a burpee:
1. Stand straight up with your legs about shoulder-length apart. Bend your knees so that you are in a normal squatting position with your butt back and knees over your ankles. Place your hands on the ground in front of your feet. Be sure that you are always wearing supportive tennis shoes when performing this exercise.

2. Kick your feet backwards so that you are now in a basic push up position, with your back completely straight with your body.

3. Almost immediately return your feet back to where they were behind your hands so that you are back in a squatting position.

4. Leap up as high as you can (your feet should come off the floor) straight from the squatting position. Your arms should go straight above your head as you leap up. If you are not able to leap, you can simply stand up and place your hands straight up in the air.

5. Squat back down and repeat the exercise for at least 10 repetitions.

The great thing about the burpee exercise is that not only does it strengthen your muscles, but if you do enough repetitions in a row, you can also raise your heart rate and get in a pretty good cardiovascular workout as well.
There are some versions of this exercise that will tell you to do a push up after you get into position. This is an advanced version of the basic burpee. This version of the exercise targets more of your chest muscles than the basic burpee does. If you choose, you can perform one set of the basic burpees and then a burpee-push up combination.

Adding in the burpee or squat-thrust exercise into your training routine can greatly increase your power, endurance and strength. It's an awesome all-in-one exercise for your whole body.

No matter how excited you were about your new fitness frenzy attitude a few weeks back, there will come a time when the motivation level hits an all time low. Getting into a new exercise routine is great, but it's the consistency of the workouts that will get you the results you crave. Unfortunately, many people simply give up after a series of missed workouts, or from sheer boredom. Don't be the next victim of workout burnout! Prepare yourself for the dip in motivation by jazzing up your workout routine with some of these simple strategies:

1. Pump up the jam. Workout to music that really gets you going so that you can have fun while you move! Create a special soundtrack just for your workouts, and change things up every few weeks.

2. Buy some new workout shoes. A fresh new pair of sneakers may be just what you need to get back into gym-mode again. If you've been wearing the same shoes to workout in for several months, you may even be causing some serious damage to your calves and heels. Take the time to get fitted for a pair of sneakers so you can protect your feet and legs from the impact of your workout routine, and power up your workouts instantly.

3. Bring a friend along. Have you been doing your workout solo all this time? Bring along a friend and show them the moves. Teaching someone else a few exercises you've mastered is a great way to improve your skills and take your mind off the workout. Plus, making the commitment to help someone else to get in shape might help you do the same.

4. Watch what you're eating. Make sure you're not eating a heavy or non-nutritious meal before your workout, because the wrong types of foods can make your energy levels fizzle. Eat right so your body is physically prepared for the exercise routine ahead.

5. Maintain a separate workout calendar. Even if you've become good at penciling in your workouts as a to-do item in your regular calendar, stay motivated by creating a dedicated workout calendar that keeps track of all of those gym visits. It's a simple and effective way to visualize your progress!

You may have learned the bicycle crunch when you were in elementary school as a fun way to exercise, but what you may have not known back then is that it is truly an awesome way to target your abdominal muscles. The great thing about this exercise is that it targets not only the middle of your abs (think six pack abs) but also your obliques (think love handles). Although you can't spot train and get rid of belly fat with abdominal exercises, they can make your abs stronger, so when used in conjunction with cardiovascular exercise, you can achieve flat abs.

Here is how to do the basic bicycle exercise:
1. Lie flat on your back on the floor. If you are not on a carpeted or soft surface, use an exercise mat. Lace your fingers behind your head to support your neck.

2. Bring both your knees in towards your chest as you lift your upper body from your shoulders up off the floor. Do not pull on your head or neck with your hands, but gently support them. Use your stomach muscles to keep your upper body off the ground.

3. Straighten your left leg out completely while turning your upper body to your right knee. Bring your left elbow to the right knee as your keep your ab muscles contracted and twist only from your stomach.

4. Return back to starting position and immediately switch sides, so that you bring your right elbow to your left knee and your right leg is straight out.

5. Continue this motion without stopping in between reps. Aim for at least 15 reps on each side of the body.

The exercise may seem confusing at first for beginners, but it is simply just like riding a bicycle in the air. The key to making the bicycle crunch an effective exercise is to have perfect form when completing it. Never, ever pull on the back of your neck or head with your hands, as this can lead to neck and back injuries. Your abdominal muscles should always be contracted as they support the weight of your body. Be sure to breathe evenly during the exercise.

Combine this exercise along with a cardio workout 3-4 times a week and you will notice a difference in your stomach.

If you want to have tight and toned arms, especially triceps, then dips are definitely an exercise you want to add to your workout routine. Dips mainly work the tricep muscles, which are the muscles on the back of your arm. There are a lot of people that complain of the flabby arms when waving problem, so to tighten and tone your triceps along with other muscles in the arm and chest, try doing some dips.

Here is how to perform a classic dip exercise:
1. Take hold of the dip bars with the palms of your hands facing your body. You need to raise yourself up so that your arms are fully extended with your body above the bars. If you need to, you can use a step to get up or have someone help you up.
2. Bend your knees with your feet behind you and the rest of the body straight.
3. Lower yourself down by bending your elbows. Your chest should almost be even with the bars.
4. Quickly raise yourself back up to starting position by fully extending your arms.
5. Repeat the above steps for the desire amount of repetitions.

Dips are definitely not an easy exercise to perform, especially if you lack upper body strength to begin with. If you are unable to perform the classic dip exercise, there is a variation that is easier to do, but will still strengthen your arm muscles. Instead of using dip bars, use a bench or even a chair to do your dips. Place your hands on the edge of the bench behind you with your feet on the floor in front of you. The straighter your legs are, the harder the dip gets. Now, bend your elbows so that your butt is almost touching the floor or as far as you can dip down. Raise back up to starting position and repeat. This variation of the dip is easier as you do not have to dip as far and you are not supporting all your body weight solely on your arms.

If you want to get more advanced than the classic dip, you can always add a dip belt or weight belt when doing the exercise. The more weight that you add, the harder your muscles have to work.

Dips are a great exercise to get the toned and tight triceps that look awesome in strapless dresses, or for guys the bulging arms that make your shirts tight.

Don't have time for the gym? Don't worry about it! You can burn a ton of calories from the comforts of home, and you don't even need to stock up on the latest workout videos or fancy home gym equipment. If you spend just a couple of hours each week doing house chores, and keep up a steady pace, you can turn your house cleaning routine into a killer workout. This really does mean that you can forget about the gym bag (for now, anyway) and stay in great shape.

From gardening to vacuuming, take a look at these calorie-burning averages for common household activities (numbers are based on a woman who is 5 ft 5" tall and weighs about 160 pounds:

Vacuuming: 194 calories per hour
Washing the car by hand: 234 calories per hour
Mopping the floor: 194 calories per hour
Cleaning windows: 180 calories per hour
Walking up and down the stairs (carrying laundry, hauling groceries, etc): 516 calories per hour
Ironing: 113 calories per hour
Putting up wallpaper: 133 calories per hour
Gardening or weeding: 288 calories per hour

Keep in mind that these are only base calorie-burning calculations. Your actual burn rate will vary depending on your height and weight, and whether you are a male or female (yes, men can burn calories doing housework too). And, there are some ways to ramp up the calorie burn; you can do everything with a couple of ankle weights, make a few tasks more challenging, and turn up the music so you can jive to your favorite tunes and push yourself just a little bit harder.

If you're doing the dishes, wash and dry just one dish at a time so you're adding more activity to the routine. When you're mowing the lawn, pick the push mower over the rider to get a great upper and lower body workout. If you're cooking or baking up a storm in the kitchen, make sure you're making everything from scratch. Kneading the dough, chopping vegetables, and whisking batter will give your upper body a great workout, and help you burn off a few extra calories within minutes!

If you want a firm and lifted backside then you need to add glute kickbacks into your exercise routine. Kickbacks are a great exercise for the butt and the hamstrings. They help to firm and strengthen the butt and legs, which will make you look awesome in those skinny jeans.

Here is how to do a kickback exercise:

1. Get down on your knees and hands, preferably on a mat or carpeted surface. Your back should be parallel to the ground and your arms straight but not locked. You should be looking down towards the ground.

2. Take one of your legs as you thrust your feet up in the air backwards. Your foot should be flat as your raise it to the ceiling. Contract the muscles of your butt as your leg goes up.

3. Lower the leg back down so it's almost touching the ground and raise it back up again. Continue that for the desired amount of reps and then switch legs. Be sure not to twist your torso as it will make the exercise less effective.

There are also other variations of the kickback exercise that will work specific areas of the butt. For instance, you can raise your leg straight up in the air and then as you bring it down cross it over the other leg. This variation will target more of the outside area of the buttocks along with the hips as well.

Glute kickbacks can be added to strength training routines as well as circuit training workouts. Ankle weights can be added to make the exercise more difficult for your strength training routines. Just be sure that the moves are done in a controlled manner and as this will work the muscles more rather than wildly swinging your legs. For a circuit training workout try an original glute exercise followed quickly by a variation to get a great butt and hamstring workout at once.

The great thing about kickbacks is that you can also get an abdominal workout in, if you remember to keep your back straight and your abs contracted during the whole exercise.

Staying flexible is an important part of fitness but only some people stretch long enough and hard enough to ensure maximum range of motion of the joints. If you're not stretching properly before and after your workout, you are putting yourself at risk for injury, soreness and poor recovery. Stretching is such a simple activity, but it's often overlooked. Here are some important tips for stretching properly so you can make the most of each and every fitness routine:

1. Start slowly and gradually build up tension. One of the biggest mistakes of stretching before and after a workout is jumping right into the most challenging position. You need to gradually build up tension so that your tendons and muscles can adjust to the shift in position. Do a halfway stretch, hold for a few seconds, relax your muscles, then go all the way. This is a much more effective way to maximize the effects of the stretch.

2. Hold your stretch long enough. You need to hold most stretches for about 10 to 15 seconds. Any less, and your muscles won't be challenged enough. Doing more really won't do anything positive or negative, so just count the seconds in your head as you perform the stretch.

3. Pay attention to what you're feeling. Pushing yourself to the point of pain isn't going to benefit you in any way. Make sure you're not hurting yourself when you're performing a new stretch. Pay attention to how your body feels. Too much tension or pressure in a certain area may trigger a pain response which means it's not the right position for you.

4. Breathe deeply. You need the oxygen to flow throughout your body as your blood pressure increases slightly as you move through your stretching motions. Make sure you are taking deep breaths throughout the process.

5. Drink plenty of water. Fill up a water bottle with some chilled H20 so you're not at risk for dehydration before and after your workout. Drinking a few sips of water between each stretching position is a simple formula for staying hydrated.

Stretching is an important part of any workout routine, but there are some things you need to keep in mind to make sure you're performing the stretches right. Use these five tips to make sure you're keeping those muscles and joints in great shape.