Enter now to be one of 10 lucky Shape readers to win a Danskin Core Ball Plus (a $45 value; think your standard stability ball, but better). This tool, which helps you switch up your ab routine, comes with a balance ring for additional support, as well as resistance bands for a more challenging ab and upper–body workout. Learn new moves from the illustrated poster and inflate the ball anywhere with its convenient high–speed pump. Good luck!

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Take a break from the your typical gym routine to get sweaty in the comfort of your own home. You'll get an awesome workout with Lifeskool's Buns & Abs routine:

You're one workout closer to looking great in your swimsuit!

Selenium is one awesome mineral that many people don't get enough of. A recent survey of over 8,000 Americans found that this cancer-fighting mineral also seemed to lower rates of abdominal obesity, reporting that those with lower levels of selenium had larger waistlines.

Use this WHFoods chart to help you get your recommended 55 mcg of selenium per day:

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Liz Neporent, an exercise physiologist and the president of Wellness 360, a New York City-based corporate-wellness-consulting company, suggests the following seven exercises, which work most of the major muscles in your body.

DO: 1-3 sets of 8-15 reps of each exercise

REST: no more than 45 seconds between sets

 Squat: Works buttocks and thighs

• Stand with your feet hip-width apart, weight slightly back on your heels, hands on your hips. Pull your abdominals in, standing up tall with square shoulders and a lifted chest.

• Sit back and down, as if there's a chair directly behind you. Lower as far as you can without leaning your upper body more than a few inches forward. Don't allow your knees to stick out past your toes.

• Straighten your legs and stand back up. Be careful not to lock your knees at the top of the movement.

 One-arm row: Works upper and middle back and shoulders

• Stand to the left of a chair, feet hip-width apart. Hold a dumbbell in your right hand with your palm facing in. Pull your abdominals in and bend forward from the hips so your back has a slight arch and you are roughly parallel to the floor, knees slightly bent. Put your left hand on the chair's seat for balance. Tilt your chin toward your chest so your neck is in line with the rest of your spine. Your right hand will be in front of your right shin.

• Pull your right arm up along the side of your body until your elbow points to the ceiling and your hand brushes against your waist.

• Slowly lower the weight back down. Complete the reps, then switch sides.

 Modified push-up: Works chest, abdominals, shoulders, and arms

I have been practicing the 5 Tibetan Rites everyday for the past 3 months and have experienced a noticeable energy boost. Along with extra energy the Tibetan Rites have made me stronger and more toned throughout my entire body. You may be asking yourself what are these so called Tibetan Rites?

The full body workout consists of doing 5 individual movements, 21 times each. The entire routine will only take 15 minutes out of your day, which can easily be squeezed into a busy schedule. You can easily do the exercises in a small space about the size of a yoga mat. 

 PREPARATIONS:

• Make sure to use a carpet, towel, yoga mat or padding to prevent discomfort caused from a too hard surface.
• If you're not used to exercise or have not been formally introduced to yoga techniques of breathing and relaxation, then you will want to start out slowly. Start by performing one to three  repetitions of each of the movements one time each day. Pay attention to what your body is telling you and do not strain or force any position that causes pain.
• Never hold your breath and be sure to follow breathing instructions.

 RITE 1 

• Directions: Stand upright, extend your arms at shoulder level away from your body and spin clockwise (if looking at a clock face on the floor). Keep your eyes looking immediately in front of you, do not focus on any one point, let your vision blur as you spin. Turn up to 21 times or until you feel unstable or dizzy.
• Breathing: breath in and out of your stomach. An opera singer, stage actor/actress or yogi experiences the benefit of breathing from this point of the body. When you stop spinning, breath even more deeply from your stomach until your head stops spinning and your balance returns to normal.
• Tips: Work your way up to 21 spins. Speed is not so important, just try to spin 21 times and stop.

 RITE 2

• Directions: Lay down on your back with your arms to your side, palms up, keep your legs straight, begin your inhalation, raise your legs off the ground until as high as possible and pick your head off the ground, bending your neck with your chin falling toward your chest. Begin your exhalation and return to laying flat on the ground. Repeat up to 21 times.
• Breath In: Raising your legs and head
  Breath Out: Lowering your legs and head
• Tips: When starting out, bend your legs until your stomach strengthens. Place your hand palm down, under your buttocks to support your lower spine if you feel discomfort. As you progress, straighten your legs and try to raise and lower them at the same speed. Once you have worked up to 21 repetitions, try to move at a nice steady rhythm without stops.

 RITE 3

• Directions: Kneel with your legs together, arms extended, palms of your hands on the side of your thighs, drop your chin to your chest, begin your inhalation, raise your head and lean back, move your hands to the back of your thighs and let them drop lower and support your weight, crane your head and neck backward, relax your lower spine. Begin your exhalation, start to come forward back to kneeling position with your head back up in the straight position. Repeat up to 21 times.
• Breath In: Going backward
  Breath Out: Coming forward
• Tips: When you start this exercise, use the weight of your head to come forward instead of forcing your chin to your chest with your muscles. When you lean back, avoid craning your neck, simple let it drop with its own weight. Eventually, you can bring your shoulder blades toward each other when your in the back position. Keep a steady movement while going backward and forward. Keep your eyes open to keep your balance. Later, try the movement with your eyes closed to feel the difference and see if you can relax even more in the backward position.

 RITE 4

• Directions: Sit on the floor, legs a little less than shoulder length apart, arms to your sides with hands extended flat on the ground and fingers pointed forward, drop your head toward your chest, begin your inhalation, raise your buttocks off the ground while bending your knees, shift your weight to your arms/hands and legs/feet, continue to raise your buttocks until your truck and thighs are parallel to the ground, let your head fall back. Begin your exhalation and return to sitting position with your head dropped forward. Repeat up to 21 times.
• Breath In: Raising off the ground
  Breath Out: Returning back to sitting position
• Tips: When you begin this exercise, just try to get from the starting to ending posture. It's easier to do it than read about it. In the beginning, you might not be used to your body weight on your wrists. Doing some wrist warm-ups before you begin can prevent discomfort. Once you have worked your way up to 21 repetitions, try to perform the movements without stopping.

 RITE 5

• Directions: Get down on the floor on your hands and knees (in push-up position) with hands and legs a little less than shoulder's width apart. Begin your inhalation, come up on your toes with weight in your arms, straighten your legs, arch your back, lean your head back, do not let any of your body touch the ground except for your toes and hands (Cobra in Yoga). Begin your exhalation, bend at the waist, bend your knees, push your buttocks up into the air, make an inverted V shape with your legs and arms straight, tuck your chin toward your chest (Downward Dog in Yoga), try to put your feet flat on the ground. Begin your next inhalation and repeat up to 21 times.
• Breath In: Raising up into the inverted V shape
  Breath Out: Lowering out of the inverted V shape
• Tips: In the beginning, you will need to find were to place your hands and feet to make a complete inverted-V shape. You may do this exercise for years and never get your feet flat on the ground (a symptom of western living and always sitting in a chair). Once you've worked your way up to 21 repetitions, work on keeping a steady rhythm while going in and out of each position.

 Finishing Posture: After Exercise 5, lay flat on your stomach with your arms stretch out from side to side like Christ position. Keep your chin on the ground and close your eyes. Feel you heart pumping and blood circulating through your body. Wait until your hearth beat and breath returns to normal. Turn your head to once side and take a few deep breaths. Relax for 1 minute.

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