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HEALTH & FITNESS | WORKOUTS

Make your crunches do double-duty

 
Wanna blast ab flab and score a six pack in just a few weeks? This move will have you bikini-ready in no-time flat. Just add it to your cardio workout three times a week and get ready to hit the sand!

 

Since sculpting is about muscle control rather than momentum, you want to do these moves as slowly as you can. Begin each sesh with a 5-minute warm-up, like walking or jogging in place. When your finished, stretch your bod out to give your muscles some relief.

 

The Two-Way Crunch

Start by lying on your back with knees bent, feet flat on the floor. Raise your legs so your knees are above your hips and your calves are parallel to the floor. Place your hands lightly behind your head, elbows to the sides. Contract abs, pulling your bellybutton into your spine. 
 
Finish by exhaling, and then squeeze your abs as you lift your hips slightly off the floor. Bring your knees toward your chest, simultaneously lifting your head and shoulders a few inches off the floor. Inhale as you lower. Slowly repeat for 15 total repetitions.
 
 

BY MARTICA HEANER ON 3/28/2012 12:00:00 AM

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MOD MOD MOD!! My best friend just told me she is anorexic, and I didn't notice it before, but now I do, she hasn't been eating anything at school, idk about at home but she must eat something cause she doesn't want her 'rents to find out... So I'm really scared and confused, I don't want anything to happen to her, but I don't want to lose her trust.. She told me not to tell ANYONE. What should I do?!? I'm scared, I cried when I got home, cause I just lost someone else close to me, and she has been like my sister for most of my life.. Please help!!!

 

hey! I'm really sorry you're friend's going through this. The most important thing you can do for her is get her help early. She might not thank you now, but you have to tell an adult that you're worried about her. Anorexia is a terrible disease and you have to do what's best for her. 

 

IF YOU OR A FRIEND IS SUFFERING FROM AN EATING DISORDER:

National Eating Disorders Association

The National Eating Disorders Association’s website, edap.org, offers information for teenagers about the signs of eating disorders, treatment programs, referrals, and programs in their area. Their hotline, 1-800-931-2237, offers immediate help.



Mirror Mirror
The Eating Disorders Mirror Mirror site, mirror-mirror.org/eatdis.htm, offers guidance to those who are on the road to recovery and support to those who are looking for it. There are also links to other resources and descriptions of symptoms and warning signs of eating disorders. 


Helen S.

by layney793 on 3/14/2013 6:46:26 PM

 
 



MOD Please!
I've been trying everything to lose weight. I've been eating more fruits and vegetables, cutting down my junk food consumption, drinking a lot of water,and in general eating less. I have literally lost no weight and I'm getting really discouraged. I want to be healthy and I feel really bad about myself, and I don't know why I can't get the weight off. Is there something wrong with my body? It's been like two weeks.

 

Hey! just so ya know, girls’ bodies change  a ton during the teen years and weight gain is normal and restricting your diet drastically won’t actually help you lose weight. That being said I'm gonna direct you to our fitness page for all our info on healthy living Smile http://www.girlslife.com/category/health-and-fitness.aspx
 


Helen S.

by ilovehamsters77 on 3/14/2013 5:18:57 PM

 
 



MOD PLEASE HELP!
I've been skipping both breakfast and lunch and so far I've lost no weight. I've been eating about twice a day, in normal sizes, and exercising for about two hours a day. I haven't lost any weight and I don't know why. I'm afraid that my metabolism is messed up and I always gain a pound when I eat normally. How can I just lose weight already? I'm really getting sick of this. I also drink about a gallon of water a day, could this be why I'm not losing weight? Please help.

 

Hey! just so ya know, girls’ bodies change  a ton during the teen years and weight gain is normal and restricting your diet drastically won’t actually help you lose weight. That being said I'm gonna direct you to our fitness page for all our info on healthy living Smile http://www.girlslife.com/category/health-and-fitness.aspx
 


Helen S.

by ilovehamsters77 on 3/14/2013 5:13:57 PM

 
 


Mod Mod Mod!
So this will give me a flat stomach?




Hannah H.

by pandapillowpet on 10/2/2012 3:30:31 PM

 
 


Mod Mod Mod!!!'
How long should I wait to eat after I'm done with my workout?




Hannah H.

by pandapillowpet on 10/2/2012 7:20:57 AM

 
 



MOD MOD MOD
So I'm 5'4,just turned 12, and am in Vollyball(the worked us REALLY hard,10 laps a day, suicides, stabilizers,e.c.t),Basketball(run,run,run) and softball. The only problem is, i weigh 160 pounds. i always try to work out but nothing happins. I need to try to get in shape for football this summer, and so i am not toatally embaressed when they weigh you in on the first day. Got any ideas?

 

hey! don't think about dropping pounds to meet a deadline. instead focus on having a healthy lifestyle year round with moderate exercise and a balanced diet. You may not drop weight in two weeks, but that's the way to maintain the right weight for your body. at girl's life we promote the idea that a healthy you is the most beautiful you there is. I'm going to refer you to our fitness page where we have plenty of ideas for healthy ways to get in shape Smile http://www.girlslife.com/category/workouts.aspx 


Helen S.

by rememberme239 on 5/25/2012 7:34:47 PM

 
 



MOD! MOD!! MOD!!!
Hey so I really want good abs and less belly fat for a great bikini bod. When I stand up my bely is flat and normal but what bugs me is that when I sit down it all folds over and looks like I am really fat! I have been working on my abs but really need to conquer my belly fat. This summer my sister and I are going to kick fitness into high gear and also I can start going to the gym with my mom earlier this summer. Is there anything I can do to start a little early without kicking it into high gear and/or doing a lot(don't really have time for long bike rides, etc)? Thanks alot!Smile




Hey girlie,

Those "folds" are actually completely normal! I know you don't think so, but even the skinniest girls have some folds when they sit down, even models. The best thing to do is continue with your ab routines (or pick up some new ones from our Workouts section) and pair that with plenty of cardio challenges. Cardio is the most effective way to burn fat, so you'll probably feel faster results if you added some more cardio to exercise routines!
Lauren C.

by elisea625415 on 5/5/2012 9:34:08 PM

 
 

MODMODMOD!!!!!!!!
ok so my 'rents r military and my mom does a weight loss program called Visalus and they put me thru boot camp all summer, 100 crunches everyday and 50 push ups... i still dont hav a flat stomach and my s-dad and i go to da gym w my mom and swim laps and do ab workouts. 3 years and i dont hav a 4 pack please reply asap thank you in advance

Hey YayaYuiki, well everyone’s bod is different. The way your body reacts to the workouts will be different from the way your mom and step dad react to it. This has to do with your genetics and age, so no worries. I’m sure you’re still in shape and your figure looks great! Xoxo
Lynae P.

by YayaYuiki on 5/5/2012 2:00:11 PM

 
 

Dear girls life,

I can't nderstand instructions that well .How can i nderstand them better?

sincerly,
loll989

by loll989 on 4/21/2012 9:25:03 PM

 
 




MOD MOD MOD
I don't really have a set cardio workout but I do bike and run and stuff. So if I'm doing this exercise alone by itself (not with cardio workout, but I'd still do the 5 minutes before warm-up thing) how many times a week should I do it and should I still do 15 reps?
Also, wasn't there a blog on here about how to wear yoga pants and still look good or something similar to that? I really want to find it, so if it was on the site, please give me the link.




Hey girl,

I'd do as many reps as your bod can handle. Push yourself a little longer than you think you can last - that way, you build up your bod's strength and endurance! And I'd try to do it three days a week! On the days in between, your bod rests and rebuilds the muscles, which helps make you stronger and defines your muscles even better. That's the key to exercising! As for the yoga pants article, I think this is the one you're talking about Smile

http://www.girlslife.com/post/2012/03/22/4-quick-fixes-to-dress-up-your-yoga-pants.aspx
Lauren C.

by LovePeaceHope on 4/19/2012 9:01:34 PM

 
 

Heyyy
so i dont really have a set work out that i do and i really wanna work out to be healthy...so what kind of stuff should i do for a regular routine and how often??
I want to be healthy but i also wang abs(:
Thanks so much
Xoxoxo

by lovin.life5253 on 4/15/2012 11:43:05 AM

 
 

That was HARD!!!!!!

by selenahayley on 4/14/2012 2:05:20 AM

 
 

MOD MOD MOD
I want like good abs. I am 92 punds and pretty short. I'm totally good with arms and legs, but my abs bother me. I want a six pack, but not of soda! Lol! Thanx! <3

Hey girl,

Meghan D.

by jumpersb on 4/13/2012 9:37:33 PM

 
 

MODMODMODMOD!!!!!
i have read over this article many, many times and tried to (slowly, so i get it) do it, but i dont think im doing it rite!!!=( can you please please PLEASE put a video clip of this so i know how to do it rite???

 

Hey. Sorry I am not in charge if editing the posts but if you go to youtube and look it up I am sure there is a video tutorial of these crunches. 

Amanda P.

by WhoAmI? on 4/11/2012 4:46:02 PM

 
 

MOD MOD MOD !
So i just got off crutches from major knee surgery and i was wondering some things i could do to tone my legs because i cant run or jog yet . i cant squat either . what are some toning moves that i could do everyday that would help them tone up FAST ?! i have leg weights at home also (: thanks mod! please post back soon ! (:



Hey girl,

If you just got off crutches and can't even run or jog yet then it's probably a very bad idea to start working out your legs.  You need time to recover. Jordan S.

by ilovepiano15 on 4/9/2012 8:13:05 PM

 
 

Hey really trying to get in shape for the summer. If you have any good ab workouts post them o my wall please!!!

by novalesko on 4/7/2012 6:18:02 PM

 
 



MOD MOD MOD MOD!!! I really want to have a flat stomach by the time summer rolls around. I am on the track team and I don 5-6 hours of ballet, jazz and lyrical per week. The track team is an hour and a half a day three days a week. I try to run when I am not doing something that day, but I still have a little pudge on my belly. I have strong abs but they r covered by a layer of fat. I don 200 crunches a day and there is no improvement.

 



Helen S.

by romanticbookworm13 on 4/6/2012 2:50:05 PM

 
 



MOD MOD MOD
I'm really trying to tone my abs for the summer, and i love using work out videos because it makes it easier for me to follow along! do you know of any that are free online that can help me tone my abs? thanks!

 

Hey! just ask an adult to help you do a video search. My roomie likes doing online yoga videos Smile 


Helen S.

by glgirl18 on 4/6/2012 12:27:25 PM

 
 

Hey Mod! any tips on losing weight fast for summer????

 

There is not way to loose weight fast, and that is not safe anyway. Just workout everyday and eat healthy. 

Amanda P.

by lillynoel12 on 4/4/2012 7:57:42 AM

 
 

Hey girls... just a quick hint, if you are trying to get 6 pack abs, and have some belly fat, before doing tons of ab workouts and stuff try to burn the belly fat first. Cardio is best for burning belly fat (running, waking, jogging, dancing etc.) Why you want to burn belly fat first is because you may devolop a 6 pack, but it my be hidden under your belly fat and actually make you look bigger. Hope this helps Smile xoxox

by julezrulez66 on 4/1/2012 12:57:33 PM

 
 

Hey Sunny4132, yes fat free yogurt is good for you. Also multi grain and whole grain cereal, fruit, wheat toast, and egg whites are also healthy breakfast choices. Hope this helps! Xoxo



MOD MOD MOD MOD MOD!!!!
Hey mod. Ummm i was just wondering...... Is fat free yougart good for u? What is a good breakfast for lOosing weight!??? Lynae P.

by Sunny4132 on 3/31/2012 1:37:52 PM

 
 

Mod mod mod!!!
Hey mod. I was just wondering, how do you get flat abs!?? I mean, like do you have to burn every calorie that i eat!?? Because i ate greesey sausage and chicolate chip pancakes for breakfast because my step dad made them and im not allowed to eat whatever i want for meals.


Hey girl,

It's okay to splurge sometimes and eat unhealthy food! You don't have to count calories if you're mostly healthy, especially not when you're so young. Just exercise and eat as many veggies as you can! Here's a workout for flat abs: http://www.girlslife.com/post/2012/02/21/Two-moves-to-flatter-abs.aspx

Meghan D.

by Sunny4132 on 3/31/2012 12:31:41 PM

 
 

MOD MOD MOD!!!
Hey. I have a quick question, if i want to loose like 6 pounds of belly fat and like 2 pounds of inner high fat in 2 months, how do i do it? Like, what exercises can i do, what do i eat, and how much? Also, how long will this take? I dont know if this will help at all, but im not in a sport cause its too exPencive, but i do have a stationary bike, a yoga ball, and a pair of tennies shoes and i also have a stool. Hope this helps!! Please help me!! Xoxo thanks!!

Hey girl,

Instead of giving yourself a specific weight loss goal, why not focus on exercising a certain number of times a week and eating right? What matters more is being healthy, not being a certain poundage. Just eat fruits, veggies, good protein and grains and you'll be on the path to success. If you have exercise equipment at home, you should definitely take advantage of it, and you can also run and walk outside as the weather gets nicer! Check out our workout page for more ideas! http://www.girlslife.com/category/workouts.aspx

Meghan D.

by Sunny4132 on 3/31/2012 12:15:33 PM

 
 

Any advice on getting real flexible real quick?

Regular stretching will help, and you could also try an activity like yoga! 

Meghan D.

by CrimsonP.M on 3/31/2012 2:21:46 AM

 
 



MOD
do you have any ideas on how to get rid of stretch marks- fast?




Hey girlie,

Any real way to make stretch marks fade will probably NOT be fast.. bummer, right? It happens gradually! But check out this article, with lots of info on stretch marks and tips for making them less noticeable Smile

http://www.girlslife.com/post/2009/07/14/stretch-mark-sitch.aspx?cp=all 
Lauren C.

by awesomegrl230 on 3/29/2012 9:24:27 PM

 
 

DO YOU LIKE TO SMILE? Join my club, SMILE ALL DAY Smile I will post every day about things to make you smile! BTW, all officers positions are open! Thanks + Smile All Day!

by sweettooth825 on 3/29/2012 8:06:28 PM

 
 



MOD MOD MOD MOD MOD
My school is not having a track team/cross country team this year for middle school. I LOVE to run,so I'm having my own, personal team. I know that at my age I should try to work up to 30-35 miles per day within three months, but I need to find a good training website to help me along the way. Do you have any ideas, or know of any really good, easy to follow websites? thx<3




Hey girlie,

Try searching Google for a training website to get people ready for marathons. I don't personally run cross country so I don't have a great website in mind, but there are TONS out there! Once you work up to that level, slowly increase the distance you run each week. It'll take discipline but since you love to run, it'll be fun too! <3 
Lauren C.

by maggiemay1703 on 3/29/2012 7:16:23 PM

 
 



MOD MOD MOD! Well my armpits are hairy and when i shave they grow back fast and leave stubble and if i do it after a day i get all these red embarrassing bumps! how do i prevent this! thanks!
xo




Hey girlie,

Remember that a little stubble after shaving is TOTALLY normal! But you can cut down on those bumps (aka razor burn) by remembering a few key tips - all found here! 
Lauren C.

by softball6 on 3/29/2012 6:54:37 PM

 
 

MOD MOD
Im going on a two week vacation in 9 days. i have a almost flat stomach and the begginings of abs, how do i get like a 6 pack or really flat tiny stomach in this time?
Also, what kind of clothes should i bring? I can only have one suitcase and so i cant fit a ton of clothes in, and i dunno how im gonna fit 2weeks of clothes in one suitcase!!
Ohhh one more question!
its a 15 hour cartrip! what do i do on the car ride there and back?! I have a ipod but i get bored of my music kinda quickly Foot

 

Hey chica!  Keep on doing what you're doing and you'll have flat abs in no time!  No exercise routine gives results so quickly, getting abs in an extended process.  But as long as you keep working out, you'll get there eventually!  When packing, make sure you got the basics of course, and if you know you'll be able to wash clothes, only bring a week's worth of clothes, that way you can wear them again!  Bring a sweatshirt or two, pajamas, shoes, and don't forget a couple of bathing suits!  Pack a fancier outfit in ase you go out to dinner or something.  Pack extra basics (socks included) and an extra outfit just in case!  During the car ride, there is lots you can do.  Bring a few movies, play some "geography" (your 'rents are sure to know that game), and do crossword puzzles/sudoku!  If that's not enough to keep you entertained, take a nap!  Smile  Enjoy your vacation!


xo,

Channa R.

by mp3player9 on 3/29/2012 11:42:08 AM

 
 

i don't understand the directions...

by musicluva246 on 3/28/2012 11:23:14 PM

 
 

Please join my club: club us its a really cool and its great way to make new friends pls join now!
OXOXO

by Dansu on 3/28/2012 10:37:53 PM

 
 

i accidentally (don't ask how, it's a LONNNNGG story!) found out some stuff about my parents' "u know what" life... it really disturbed me and i cry a lot because i can't deal with it! i am not going to tell you what i found out because, i just CAN'T. but how do i deal with it? help!

by New_York_City on 3/28/2012 8:40:51 PM

 
 

I'm totally gonna wear some makeup when I'm doin my crunches!! Tong

by random_mockingjay25 on 3/28/2012 6:05:17 PM

 
 

When I was in track we did these for 8 minutes before practice! We called them 8 minute abs.. They work!

by Cherries51 on 3/28/2012 5:13:17 PM

 
 

With your exercise instructions could you put a video...these instructions are hard to follow...thx

by jasperrose on 3/28/2012 4:30:59 PM

 
 



MOD MOD MOD MOD MOD MOD MOD
1)I really want to work out but everytime i want to go run or somthing like that i never want to tell my mom to mee it seems weird i dont know how to tell her that i want to work out
2) I want to go on a diet but i dont know what to eat or how much to eat and i dont know how to tell my mom

 

hey girl! def tell your mom! workin out is part of livin a healthy lifestyle and there is nothin wrong with that. assure her that you want to workout and diet for yourself! tell her ya want to do it to feel better about yourself and to have more energy. hopefully she will understand! good luck! xo, Erin M. 


erin m.

by juliacar on 3/28/2012 3:18:08 PM

 
 

MOD
Thanks, Amanda P.!

by DaNcInGQu33N9812 on 3/28/2012 12:25:15 PM

 
 

MOD MOD MOD MOD!
So I have dark brown eyes. Do you know of any eye shadows that'll make my eyes appear lighter? (p.s, if it helps, I have medium-blond hair and fair skin.)
Thanks so much!Laughing

 

Try using some fun shades of teal.

Amanda P.

by DaNcInGQu33N9812 on 3/28/2012 12:07:07 PM

 
 

MOD MOD MOD
Lots of girls want to have more pictures for how to do workouts (this one does have a pic but lots don't) or videos. It would def help a TON. And how can I get rid of my upper arm fat in weeks?

 

There are a few good arm workouts in this post. 


http://www.girlslife.com/post/2011/07/25/5-quick-moves-to-a-totally-toned-y-o-u.aspx
Amanda P.

by LovePeaceHope on 3/28/2012 12:06:25 PM

 
 

You know what? It'd help a ton if you had videos to go along with this...

by fungirl123 on 3/28/2012 7:01:42 AM

 
 

Wooohooo! Thanks so much for postin, I NEED to get rid of my belly! Btw for those who are reading this please join my club called How to Live, me and my VP are always posting tips about different fun things ot do everyday! And drop off a questions on my Advice Queens page! Smile

by 89beautygirl on 3/28/2012 2:15:39 AM

 
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