Target: Core, glutes
Move: Overhead squat
Gear: Body bar

Update a tried-and-true lower-body workout by working your core. A body bar adds resistance if you need it, but this feel-it-in-your-cheeks, do-anywhere butt toner will perk up your posterior using only your body weight — as long as you bend deeply into a full squat with your buns past parallel to the ground and arms overhead.

When you descend deeply, your core abdominal muscles and spinal erectors fire up to stabilize your body. This multi-muscle move serves you well as an express warm-up on leg training days, part of your running conditioning program or integrated into core workouts to make you a stronger athlete with sexy, flat abs.

Set-up: Take hold of the bar with an overhand grip; raise both arms overhead; brace abs; plant feet greater than shoulder-width apart with weight equally distributed between toes and heels.

Action: Bend knees and hips to lower body into full a squat. Keep bar overhead, upper body tall. Avoid knees collapsing inward by aligning knees over toes. Press through heels to drive body straight. Check your form: If your body leans forward in the squat (B), this angle reveals muscle tightness in ankles, shins, or hips. If range of motion is limited, try overhead squats without the body bar and practice the motion with a two inch book under heels. Perform overhead squats in a controlled motion, aiming to complete one in 10 seconds. Do three sets of 12 repetitions with 30-second rests between sets.

Try overhead squats today, and then post your comments below.

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A version of this article appeared in Sun Media’s 24 Hrs. commuter newspaper.

Target: Shoulders, obliques, legs
Move: Wood chop with dumbbell
Gear: 5- or 10-pound dumbbell

Wood chops work your body in the traverse plane, an imaginary line dividing your body horizontally. This ab workout’s rotational motion develops the connection between your upper and lower body to create a strong core for such sports as tennis, basketball, dodge ball and rugby. Anyway you slice it, wood chops with a dumbbell whittle your middle with a cutting-edge core-creator challenging muscles to make them stronger. You might not need to reveal sexy, flat abs or have perfect posture, but wood chops promise those rewards.

Set-up: Take hold of a dumbbell in both hands in an overlapping grip; plant legs wider than shoulder-width apart; raise straight arms to left side.

Action: Pull dumbbell across body and down on the diagonal until hands are outside the lunged knee of the right leg. Gently flex obliques, then press though heel of right leg to return to standing, immediately reversing the diagonal motion of the exercise. Eyes should follow your hands throughout movement; let abs control the speed of the exercise. Complete 10 repetitions on the left side before switching body position to work the right side. Do two sets per side.

To intensify, add repetitions, sets or weight load. For variety, try wood chops with a medicine ball.

Try wood chops today, and then post your comments below.

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A version of this article appeared in Sun Media’s 24 Hrs. commuter newspaper.

Target: Upper abs
Move: Long-arm crunch
Gear: Mat, weight

Leverage is the principle behind this simple, fast and effective upper ab workout. By extending your arms or weight over your head, you make a lever from your body and arms. Compared with classic crunches, a longer lever intensifies the action on your upper abs, which helps you flatten your stomach. Try this ab exercise for 60 seconds three times a week. For a customized workout, combine long-arm crunches with reverse crunches, oblique twists, planks and flutter kicks.

Set-up: Lie on a mat and extend arms over head with hands clasped, elbows aligned with ears.

Action: Contract the abs to lift shoulder blades off the floor, pause, then slowly lower shoulders. Avoid generating momentum with your arms. If you feel neck pain, modify the move; take one hand behind the head keeping the other arm extended. Perform long-arm crunches in a controlled manner for one minute.

To intensify, add sets or take hold of a five-pound dumbbell with both hands during the lift and lower phase.

Try one-minute abs today, and then post your comments below.

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A version of this article appeared in Sun Media’s 24 Hrs. commuter newspaper.

Lingerie, chocolate, flowers and jewelry are lovely things to give your Valentine’s sweetheart, but it’s time to be sexy. Tango and Swing are two partner dances in honour of St. Valentine’s that’ll get you close and enjoy the woman in your arms. With either dance it’s understood you’ll get physical, but this Valentine’s get in character, enhance your partnership and have fun with rhythmic exercise that connects you to her heart and soul.

TANGO
The Dance: Called the three-minute love affair, Tango is a striking ballroom-style dance originating in Buenos Aires distinguished by pronounced rhythms, strong postures and abrupt pauses. Tango has many styles: American, as performed in the movie, Shall We Dance? with Jennifer Lopez, is easier to learn than Argentine, yet all are sophisticated and elegant.

The dancers’ home base position is a close embrace, often chest to chest while the sizzling pair swivel, pivot, dip, kick and ricochet around the room. Impetuously, the man twirls his partner, who performs arm sweeps then thrusts her head back as a leg clutches around his thigh or dramatically lunges at the song’s finale.

As with many Latin dances such as the Cha Cha, Rumba, Samba, Salsa and Mambo, the Tango radiates sex appeal as lovers’ eyes lock in a tango trance. This is good news for beginners as it keeps her from paying attention to your feet.
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February is heart health month and Fiterati offers you three ways to make small changes that have a big impact on your well being. From heart rate basics and heart healthy diets to relaxing exercises that reduce stress, blood pressure and prevent heart attack, here’s how to show yourself more love.

1. Heart Rate Basics

Heart health is more than eating a low-cholesterol or fat-free diet such as The O2 Diet. Heart health also means achieving certain numbers when in training and at rest. Several websites offer heart rate basics and tools to help you discover your target training zone, which will allow you to create a workout based on your heart rate for goals and calorie burn.

• Why heart rate is important
• Heart rate calculator
• Resting heart rate calculator
• How to determine maximum heart rate
• Get extra motivation from Polar’s training site

In addition to discovering your target heart rate, you can celebrate heart health month by eating your way healthier and including other exercises besides aerobics to your fitness regime, which will boost your cardiovascular system and add welcome variety to your workout.

2. The O2 Diet

3. The best heart healthy exercises

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