You don’t have to do hundreds of sit-ups and all manner of crunches to see abdominal muscle definition. The following moves are done standing and holding a weight, such as a 5-pound ball with an easy-to-grip handle. For the standing twist, feet are hip-width apart, toes turned slightly out to the sides for better balance. Holding the weight with both hands, extend your arms straight out in front of you, just below shoulder level. Squeeze your glutes to steady your hips and visualize pressing your abs into your spine as you twist your upper body to the right, then all the way to the left and finally back to center for one rep. Repeat up to 15 times per set. Gradually progress until you can complete three sets. For the overhead lean, stand in the same starting position, holding the weight, then straighten your arms all the way up toward the ceiling. With control, lean your upper body to the right, then all the way to the left and back to center for one rep. Repeat up to 15 times per set. Gradually progress until you can complete three sets. For side bends, hold the weight in your right hand. Place your left hand behind your head or on your waist for better balance. Keeping your hips, back and head aligned, slowly lean to the…  read on >

You don’t have to go to the gym for a strength-training workout. With these three moves, your own body weight provides the resistance needed to develop key muscles. Start with the classic wall sit. Press your back into a wall and slide it down the wall as you walk your feet out in front of you, bending at the knees. Your thighs should be parallel to the floor and make right angles with your calves. Try to keep shoulders relaxed. Hold for up to 90 seconds, return to standing and repeat. For a challenging twist, once you’re in the wall-sit position, straighten your right leg out in front of you, holding it parallel to the floor for five seconds, return and switch legs. As the exercise becomes easier to do, increase the number of times you alternately straighten legs while holding the sit. Jumping jacks, an old standby, are still effective and offer a cardio workout as well. Here’s how to make them more fun and more challenging: Start by standing with feet together, arms at your sides and then jump out with feet as wide apart as is comfortable as arms lift out to the sides and up to shoulder-level. When you jump back in, cross your right arm over your left at mid-chest and cross your right leg over your left leg. Jump…  read on >

You know the value of exercise for maintaining good health and managing chronic conditions like arthritis, but you also know how hard it is to fit daily workouts into a busy schedule to meet weekly minimums. As an alternative, many people try to cram in a week’s worth of fitness on the weekends. While this approach has been met with skepticism in the past (along with worry about injuries), new research shows that you can get exercise’s health benefits this way. A British study published in JAMA Internal Medicine says there’s no reason to abandon exercise completely if you can’t do it during the work week. Packing exercise into your weekend is actually a viable option. Based on surveys from 63,000 people, any exercise is better than none. Researchers found that people who exercise at a high rate on weekends — getting in the recommended 150 minutes of moderate exercise or 75 minutes of vigorous activity — had about 30% lower risk of early death than people who don’t exercise at all. Another interesting finding: People who exercise more often but for shorter blocks of time can also lower their risk for chronic conditions — yes, even if they fail to total 150 minutes a week. The bottom line? Get up and move whenever you can. Note: If you aren’t in shape, get your doctor’s…  read on >