If you want to tone your upper body and core, push-ups are one of the most effective exercises you can do.  If you're used to doing them with your elbows out wide, try this challenging variation that targets your triceps for a more defined upper body.

• Begin in plank position with the arms and body straight, shoulders over the wrists.  Keep the core engaged.
• Bend the elbows behind you and lower your chest to the floor.  Keep your upper arms tight to your body so your elbows are against your ribs on both sides.
• Straighten the arms, coming back to plank position.
• This counts as one rep.  Do as many reps as you can with correct form.

Whether you're a devout yogi, a diehard Pilates enthusiast, or a lover of a high-intensity sweat session, studio memberships and drop-in class fees can add up quickly.  Fortunately, some of your most beloved brands are ready to pick up the tab for you (whaaaat!?).  And while free exercise classes led by world-class instructors may seem like the stuff of fitness fairy tales, they're actually not as elusive as you might think — labels like Nike, The North Face, and Athleta are hosting weekly group fitness, on the house.  With so much on offer, you could create a schedule of free classes for yourself at some of your go-to activewear stores.  Yes, we're serious.

 

Lululemon

Group Yoga Classes

Nationwide

Those yoga pants were made for more than just brunch.  Justify your purchase and give those tights the life they've always dreamed of in one of Lulu's complimentary yoga classes.  Led by esteemed instructors in the community, classes are offered at each of the brand's stores across the US and Canada — many locations now have run clubs as well!

 

The North Face

Mountain Athletics Training

Boston, Chicago, NYC, SF, and Washington DC

If you're looking to up your ski game to balance out your après-ski indulgences (we're not pointing fingers), The North Face is ready to help you.  Every Tuesday and Thursday at its cold-weather locations (naturally), the brand leads Mountain Athletics Training — which includes endurance exercises — at 6:30 p.m.  Fee:  $0 per class.

 

REI

Run Club, Outdoor Yoga, Climbing

Select Locations Nationwide

The camping and outdoor-rec empire REI offers a myriad of classes at different price points, while giving great discounts to members.  If you do a little digging, you can find free run-club events and outdoor yoga, because how else would REI do yoga?  Some locations even have an indoor rock-climbing wall you can scale in between perusing the sleeping bag aisle and Swiss Army knife section.

 

Nike

Run Club, NTC HIIT Classes, Yoga

Nationwide

Whether you're going for your first run or you're a seasoned HIIT veteran, Nike has a variety of group fitness activities for you to try out weekly in several cities across the US.  From burpees on the beach in Santa Monica, CA, to skating in the NYC Nike SB Garage, each location has something special — with an expert trainer to guide you.  Find a store near you for a list of local events and details.

 

Athleta

Bootcamp, Group Runs, Yoga, and More

Nationwide

Yet another reason to spend some more time with Gap's athletic poster child:  Athleta serves up an impressive assortment of complimentary fitness and nutrition classes.  Each location has a unique set of events, so check the calendar at your local store to find your next class.

 

Road Runner Sports

Adventure Run

Select Cities Nationwide

On the fourth Thursday of every month, Road Runner Sports hosts a monthly Adventure Run, which combines a race with a scavenger hunt and sometimes beer (if you're lucky).  Get outside, go for a run, connect with your local community, and win some prizes.  All Adventure Runs are 100 percent free.

Everyone has their own reasons for wanting strong, defined arms;  we're here to help.  After following this 21-day arm plan, not only will your arms look toned — you'll also be stronger.  First thing's first:  don't worry if you've never lifted a dumbbell in your life.  This arm challenge was designed with everyone in mind — whether it's your first time working out or you're at the gym on a daily basis.

Getting started:  The challenge consists of five basic exercises that help to target all the areas of your arms.  Over the course of the challenge, you will increase the number of reps you're doing of each exercise, eventually working up to three sets of 15 reps for each exercise.

Below is an explanation of how to do each of the five exercises, followed by the plan itself.  Choosing the appropriate size weight is key here — you want one that fatigues your muscles by the end of the three sets.  If the challenge ever feels too easy, that's your cue to increase the weight of the dumbbells (and if you find you are fatiguing too early, decrease the weight amount).  Beginners should start the plan with two kilo weights, and for you more-experienced lifters, make this challenge work for you by grabbing a heavier set.

 

Bicep Curl

• Start by holding a dumbbell in each hand at the sides of the body.
• Keeping your elbows close to your side, slowly raise the dumbbells to the chest.
• Moving with control, lower back to the starting position.
• This counts as one rep.

 

Upright Row

• Place a dumbbell in each hand with your palms facing your body, shoulders over the pelvis, and a slight bend in the knees.
• Keeping the dumbbells close to your body, raise them to your shoulders, bending your elbows out to the sides.  Slowly lower them to the starting position.
• This counts as one rep.

 

Triceps Kickback

• Holding a dumbbell in each hand, hinge forward from your hips, bending the knees slightly.  Bend your elbows behind you.
• Straighten your arms behind you with your palms facing in.  Your arms should be parallel to the floor.  Squeeze your triceps, and then return to the starting position.
• This counts as one rep.

 

Overhead Shoulder Press

• Hold a dumbbell in each hand just above the shoulders, palms facing in.
• Straighten the arms above you.
• Bend the elbows coming back to the starting position to complete one rep.

 

Bent-Over Reverse Fly

• Holding a dumbbell in each hand with your closed palms facing out, stand with the knees slightly bent.  Keeping your back flat, bend forward at the hip joint.
• Lift both arms to the sides, maintaining a slight bend in the elbows, and squeeze your shoulder blades together.  Then, with control, lower the dumbbells back together.
• This completes one rep.

 

The 3-Week Plan

Choose an appropriate size dumbbell (one to three kilos) and follow the plan above.  Every other day is a rest day to give your muscles a chance to rebuild and become stronger.

I started running after college to lose that Freshman 40 I was holding on to.  I learned a lot along the way, like what socks prevent blisters.  But what I struggled with was losing weight, specifically belly fat.  And after 15 years of running, that still-pudgy pooch — was always the thing I pinched and poked when standing in front of a mirror.

So I signed up for a half-marathon.  I was convinced that all those training runs would surely slim my middle, but when I stepped on the scale, I was completely wrong.  I was gaining weight because the hunger that came with those long workouts made me want to eat all the time.  After the race, although I made some changes to my eating schedule to lose the weight I'd gained during training, my squishy belly wasn't budging, and it pissed me off.  It wasn't like I was going to run more often or for longer distances.  It was quite by accident that I figured out how running could help me ditch my tummy.

One morning, I skipped the hour-long flat road run and turned into the woods near my house.  I let my dog, Reuben, off leash, and we just started running.  My pace was much slower because the terrain was so unpredictable.  Rain had eroded away the path, creating holes, plus the slippery wooden bridges, the rocks and logs to leap over, and the hills — man, were there hills!  I was huffing and puffing way more than on my previous runs, and my quads, calves and butt were burning.  I had to swing my arms more to get up those steep inclines, and trying to catch up to my dog added a little fire to my step.  At the end of my 20-minute run, I felt like I did after running two hours.

After just two weeks of running those trails and those crazy hills, I felt an incredible sense of strength in my legs I hadn't experienced before in the 12 weeks I was training for the half.  In the obstacle course that is the woods, my muscles were constantly guessing, since running in the woods is completely different than running on a sidewalk or a treadmill.  It's like a dance because there's no monotony of movement.  Every step is a little different, a little shift to one side or the other, a little shorter or longer than the one before.

Interval training had always seemed so forced when running through my neighbourhood:  I felt a little weird sprinting past my neighbour's house, so I skipped them and just stuck to my 9:40 minute-per-mile pace.  But the hills forced me to switch up my pace, and I knew this type of training would be the key to ditching my tummy.  Running this way was also really challenging to my mind.  I felt a complete sense of calm afterward that I wasn't able to get to unless I did a long training run.  Instant runner's high in just 20 minutes?  I was floored.

And the added perk?  My belly looked slimmer.  I could see definition in my obliques — I had obliques!  By no means am I saying I have a six-pack after a month of running in the woods, but I see now that I was pushing myself in the wrong way.  I was working harder, not smarter.  If you're struggling with a weight-loss plateau from running, the answer for you, too, might be found in the woods.

A toned inner thigh is a healthy inner thigh — attractive and strong.  Show yours some love with these 18 inner-thigh exercises that will keep you feeling confident in those leggings and skinny jeans all Winter long.

 

1. Ball Leg Lifts

Using an exercise ball when strength training is a great way to add a little bit more challenge to basic exercises.  Since you have to work hard to keep the ball in place, you end up using more muscle groups.  This exercise will tone your thighs, especially your inner thighs, and also your core.

• Lie on your side on the floor with your arms crossed in front of your body.  If this is uncomfortable, bend your bottom elbow and rest your head on your hand.
• Place a large exercise ball in between your feet, and slowly lift the ball up toward the ceiling using only your hips and butt.  Return to the start position.  This counts as one repetition.
• Complete three sets of 15 reps.

 

2. Glider Side Lunge

This exercise works the legs and glutes, but as you slide your leg back to centre, your inner thigh does all the work.  Just use the lid of a plastic container and do this move on a carpet.  Or wear socks and try it on a wood floor.

• Stand with your feet a few inches apart, with your right foot on the plastic lid.  Make a fist with one hand and cup your other hand over it.  Keep your hands in front of your chest throughout the exercise to help you stay balanced.
• Put weight into your left leg, and as you slowly bend your left knee and squat down, slide your right foot out to the side.  Then as you slowly straighten your leg, slide the right foot back in.  Most of your weight remains in the leg that's not moving.
• Complete three sets of 10 reps with each leg.

 

3. Sumo Squat With Side-Arm Raises

The sumo squat (also known by the name plié squat) is great for creating shapely legs.  Focus on the inner thigh when doing this move, not the quad.

• Stand with legs wide and toes pointed outward slightly.  Hold a pair of dumbbells in your hands with your arms straight and your palms facing down.
• Bend your knees until your knees are over your ankles while raising your arms to just below shoulder height.  Arms should be in line with your legs — you should see the weights in your peripheral vision.
• Straighten your legs and lower your arms simultaneously.
• Complete three sets of 15 reps.

 

4. Pilates Inner-Thigh Leg Lifts

This exercise might remind you of Jane Fonda's workout videos from the '80s, but it's been a staple of the Pilates mat repertoire for decades.  Since the knee is straight, you work all the muscles of the inner-thigh group.

• Lying on your side, lengthen your bottom leg and cross your top leg over it.  Rest either your knee or foot on the floor.  Prop your head up with your hand, or rest your head on your arm.
• As you exhale, lift your bottom leg up, and inhale as you lower it back down.  Your torso should stay still while you do this.
• Do 10 reps, then repeat on the other side.
• Watch a video on how to do the side-lying leg lift here.

 

5. Gate Swings With Cross

This deep inner-thigh stretch tones your glutes, quads, and both your outer and inner thighs, and it also gets your heart rate up!

• Start with your feet in a wide, second-position stance with your toes pointed slightly outward.  Bend your knees and lower into a squat, using your hands to help push your knees wide apart to deepen the inner-thigh stretch.
• Push off your knees to get leverage, and jump your right leg in front of your left, landing in a standing cross-legged stance.
• Immediately jump your legs back out to a wide squat with your hands at your knees.
• Push off your knees and jump your legs together, crossing your left leg in front of your right.
• Repeat as many times as possible for at least 40 seconds.

 

6. Narrow Squat With Overhead Press

Standing with a much narrower stance while you squat targets the inner thigh, inner quad, and inner hamstring.  There is no reason not to multi-task on this move — so work your arms too.  Here's how:

• Begin standing with your legs together, arms raised to shoulder height with elbows bent, holding weights by your ears.
• Squat toward the floor by bending your knees and reaching your bum backward, as if you were sitting in a chair.  Keep your legs squeezing together.  Focus your weight into your heels.  While squatting, raise your arms overhead into a parallel position.
• Return to starting position by pressing through your heels while bending your elbows to lower the weights back to shoulder level.
• Do 15 reps for one set.  Do three sets.

 

7. Scissor Jacks

This dynamic move tones your arms and legs while getting your heart rate up;  here's a GIF demonstrating how.

• Stand with your feet shoulder width apart, and extend your arms straight out to either side with palms facing down.  This is the starting position.
• Jump, and cross your right arm over your left and your right foot over your left.  Jump back to the starting position, then cross with the opposite arm and foot.  This counts as one rep.
• Continue alternating sides and repeating this movement until you complete 25 reps.  Be sure to keep up the pace and not allow too much time for recovery between jumps;  this way you'll be sure to keep up your heart rate and engage your whole body.

 

8. Side Lunge

The side lunge works the muscle on the side of the pelvis as well as the inner thighs.

• Holding two- to five-kilo weights in your hands, stand with your feet and knees together, hands on your hips.
• Take a large step with your right foot to the right side, and lunge toward the floor.
• Make sure your right knee does not extend past your toes, and keep your left leg relatively straight.
• Push off through your right foot to return to the start to complete one side lunge.
• Do three sets of 10 on each side.

 

9. Bridge With Squeeze

Adding an inner-thigh squeeze to your basic bridge will tone your inner thighs.

• Start on your back with your knees bent and your feet hip distance apart.  Place a pillow, a ball, or a toning ring between your knees.
• Push up into a bridge.  Keep your ribs aligned with your pelvis.
• Without raising or lower your pelvis, slowly squeeze your pillow 20 times.  Lower the pelvis and bring your knees to your chest to round and relax your back.  Then repeat twice for a total of three sets.

 

10. Chair Pose

You'll feel the thigh burn in this yoga-inspired Fierce Pose exercise.

• Stand with your legs together, and soften your knees.  Reach your arms overhead, and touch your palms together as you fold your chest down toward your knees.
• Hold this position as you drop your tail bone down in a small pulsing motion 10 to 15 times.
• Keep your legs squeezed together for support.
• Then cross your left elbow over your right thigh, and hold here for five to 10 seconds.  Rise up back to centre, and repeat on the left side.

For a more advanced version, try the relevé:

• While staying in Fierce Pose, lift your heels off of the ground and keep your tailbone down.
• Pulse your seat toward your calves 10 to 15 times, and hold the last pulse for five seconds to finish.
• When you end in Chair position, make sure your back stays flat, and think about framing your ears with your arms to keep them lifted for a beautiful finish.

 

11. Elbow Plank With Leg Lift

Adding a leg lift to your side plank tones the outer thigh while challenging your core.  The trick to keeping the pelvis high as you lift your top leg is to reach the inner thigh of your bottom leg toward the ceiling.

• Place your right elbow on the ground.  Extend both legs out so that your body is in one straight line and you're balancing on the outside edge of your right foot.  Flex both feet if you can, and rest your left hand on your upper hip.
• Keeping your spine lengthened and your abs engaged, lift your left leg up just higher than your top hip.  Then slowly lower it back to your bottom leg.
• Keep your waist up and lifted, and don't sink into your bottom shoulder.
• Do three sets of 15 to 20 repetitions on each side.

 

12. Side Lunge to Curtsy

If lunges are new to you, don't add dumbbells to this exercise until you are comfortable with the leg positions.

• Holding a two- to five-kilo weight in your right hand, side lunge to the left, bringing your right hand to your right foot.  Lower your butt as much as possible while sinking back into your heels.  Keep your toes pointed forward and your left knee bent to no more than 90 degrees.
• Push off gently with your left foot, and come into a curtsy position with your left leg crossing behind your right as you press your weight overhead.  Keep your hips square and your curtsy tight.  Both feet should be pointed forward.  This completes one rep.
• Repeat by stepping immediately into a side lunge from the curtsy.
• Once you have completed 15 reps, switch sides.  Do three sets total.

 

13. Leg Swings

A great warmup move, this also works the inner thighs.

• Stand with the feet together, arms out wide.  Raise your right leg out to the side, balancing on your left foot.
• Swing the right leg in front of the left, and then swing it back out to the side.
• Complete three sets of 10 to 12 reps, and then repeat with the left leg.

 

14. Ball Pass

Although this move targets your abs, squeezing a ball between your legs also works your inner thighs.

• Lie on your back, holding the ball with straight arms lifted toward the ceiling;  raise your legs toward the ceiling too.
• Keep your lower back pressed into the floor as you lower the ball above your head and your legs toward the floor.
• Return to starting position, and switch the ball so you're holding it between your feet.
• Lower your feet to the floor, reaching your arms overhead.  Return to starting position.
• This counts as one rep.  Complete two sets of 10 reps.

 

15. Towel Runs

These two variations will target abs and legs, including your inner thighs.

• First, take two small towels and fold them into squares.  Place on a slick surface like a wooden floor.  Step on them with the balls of your feet.
• Place your hands on the ground and drive your right leg back.  Quickly switch so your right leg is in front and your left leg is back (like you are doing mountain climbers).
• Do eight reps on each leg.

For even more inner-thigh targeting, do this variation:

• In a low squat position on the towels, turn your right knee out so it is pointing in a diagonal.
• Drive your left knee back toward a corner so it is diagonal from your right knee.
• Quickly switch legs and repeat for a total of eight reps per leg.

 

16. Crossover Lunge With Medicine Ball

Use this exercise to tone the lower glutes as well as the inner thighs.  Adding arm work makes this a time-saving full-body move.

• Stand with your feet shoulder distance apart, holding a medicine ball.
• Take a large step diagonally forward with your left foot, planting it at the 11 o'clock position.  Sink down until your thighs form right angles.  Keep the medicine ball stable.
• Extend your legs, then lift your left knee and bring it in toward your chest.  Step back with your left leg, this time lunging behind your torso and stepping back to the 8 o'clock position as you sink down into the reverse lunge.  This completes one rep.  Complete your set, then switch sides.
• A set equals 15 to 20 reps on each leg.  Do two sets.