It's not uncommon to come across a Kardashian gym video on Instagram Stories, but Kourtney Kardashian posted something very different this time.

The Poosh founder shared a video of herself walking on a treadmill and mentioned that it was her first time returning to working out since giving birth to her son Rocky in November. (Kardashian is married to Travis Barker, and this is their first child together, but she shares three children with her ex, Scott Disick.)

“7 weeks postpartum: first day in the gym doing 30 minutes walking 3.0 12.0 incline taking it easy, no rush no pressure mamas, your body is healing, it's not a race," she wrote.

Given how often we encounter the narrative that a woman should "bounce back" and look like she was never pregnant in the first place, this is a refreshing change of pace. Kardashian is embracing what her body needs and taking it slow, prioritizing her well-being over aesthetics.

Kardashian specifically tells her audience of mothers, "Your body is healing," which is an important reminder for the postpartum journey.

Instead of engaging in a heavy workout like we often see of celebrities online, Kardashian is taking it easy on the treadmill and testing her body out.

Kardashian has also been very vocal about her health throughout her pregnancy and postpartum. Earlier this month, she shared a photo of the snacks she takes "for optimal breastmilk supply," which was a tray of walnuts, dried mulberries, and hot coconut milk.

We can't wait to see more of her postpartum fitness journey, and we hope it can inspire more women!

Kate Winslet is an icon in every way—including in terms of body acceptance.

The superstar actress just gave an interview to Vogue as she stars in upcoming movie Lee, a biopic about photographer Lee Miller, which Winslet also produced.

As part of the movie, the actress had to recreate a scene from a famous photo of Miller and friends picnicking topless, which she did while recovering from a back injury—which meant she hadn't been able to exercise in the run-up to filming the scene.

"You know I had to be really f**king brave about letting my body be its softest version of itself and not hiding from that," she told Vogue.

Touching on another scene where she had to wear a bikini top, Winslet said, "And believe me, people amongst our own team would say, 'You might just want to sit up a bit.' And I’d go, 'Why? [Because of] the bit of flesh you can see? No, that’s the way it’s going to be!'"

Elsewhere in the interview, Winslet said she's done hating her body the way so many of us women are taught to do throughout our lives.

"I know better than to waste precious energy on criticizing my physical self," she said. "I think any woman is better off just saying: I believe in myself. It doesn’t matter what other people think; this is who I am—let’s get on with it."

This attitude has been hard-won for Winslet, whose weight made the object of much unsolicited discussion after she found worldwide success with Titanic.

"It was almost laughable how shocking, how critical, how straight-up cruel tabloid journalists were to me. I was still figuring out who the hell I bloody well was!" she said in 2021.

"They would comment on my size, they’d estimate what I weighed, they’d print the supposed diet I was on. It was critical and horrible and so upsetting to read. But it also made me feel so…so moved. By how different it is now."

I'm so grateful for people like Winslet who have contributed to that changing landscape.

Lizzo has been incredibly open about her relationship to her body over her years in the spotlight, and her fans are so grateful for her willingness to change the narrative.

For her most recent dose of refreshing honesty, the multi-award-winning musician stitched a TikTok in which the original user said about their fitness journey, "weight loss comes with the territory, but I'm not trying to escape fatness."

Lizzo then agreed with the original video's important message, saying, "heavy on the not trying to escape fatness. Heavy f***ing on it."

The star went on to explain why exercising is so important to her, and why it has absolutely nothing to do with weight for her.

"I have a very high-performance job," she said.

"For 90 minutes a night, I have to do choreography, I have to sing, I have to dance, I have to rap, and I have to play the flute. And I have to emote, and hype a crowd in very tight clothes, sometimes clothes where it restricts my breathing.

"It's fun. I love my job. It takes a lot of physical endurance to do what I do, and I used to be very rockstar lifestyle, used to throw myself around on the stage. As I got more professional in my career, I started to take the physical part more seriously."

Lizzo then explained that her holistic health is the most important thing for her, and that that's what motivates her to move her body and eat a balanced diet where she can.

"I've always loved moving my body. I've always loved working out," she said.

"I'm very holistically conscious, like I am very hippie-dippie and woo woo when it comes to food and supplements and just thinking about my body and the environment, and I think a lot of people see a fat person that way and immediately just assume everything they're doing is to be thin."

The star wanted to make sure to set that assumption straight.

"I'm not tryna be thin. I don't ever want to be thin. The goal is always here," she said as she tapped her head.

"Once I started working out for mental health, to have balanced mental health or endorphins, so that I don't look at myself in the mirror and feel ashamed of myself, and feel disgusted with myself, exercise has helped me shift my mind, not my body. My body is gonna change, everyone's bodies change. That's life."

Fans rushed to the comments to celebrate Lizzo's message.

One person wrote, "THISSS! I can love my fat body and focus on my HOLISTIC health"

"healthy does not equal skinny," said someone else.

Lizzo truly is a gift to us all.

Sure, you know that regular exercise does wonders for your mental and physical health, but who has the time and patience to commit to a regimen and stick to it? Fortunately, the digital age has provided us with a great hack: Workout and exercise apps that you can stream on your phone, your TV, your tablet—wherever is best for you—and use at home or on the go. Turns out, there's a whole freaking market of apps designed to make exercise easier and more fun for you, no matter what kind of workout you feel like—jogging, barre, weight training, stair climbing, you name it—and they track your progress, so you don't have to. Plus, many of them are free, and you can get started instantly.

Obviously, the age of technology that brought us these apps has come with its own issues—but man, do these apps help you de-stress from thinking about them! Ahead we listed some of our favorite workout apps that require minimal equipment, give you actual results, won't blow the bank, and may even be taught by a celebrity or two. Get ready to get your sweat on.

Aaptiv

DOWNLOAD IT

If you're someone who loves a spontaneous workout, Aaptiv is for you. The app provides a ton of different kinds of guided audio workouts, from stair climbing and rowing to 5k training, and you can pick from different trainers. Some trainers are listed as "fun and supportive," some are happy to push you to your limit, and others will inspire you to hit a specific goal, whatever yours is.

8Fit

DOWNLOAD IT

One Marie Claire editor swears by 8Fit—so much that she cancelled her gym membership after she started using it. The workout and nutrition app helps you customize workouts, create meal plans, and provides a step-by-step nutrition guide to help you meet your fitness goals. Consider it an app dedicated to creating healthy habits.

Couch to 5K

DOWNLOAD IT

Couch to 5K's motto is quite literally “from the couch to the 5K finish line,” targeting beginner runners who want to train for their first race. The best part? It only requires sweating for 30 minutes per day, three days a week for nine weeks (that's not as much as it sounds, trust me).

P.volve

DOWNLOAD IT

Can't bear those painful, grueling workouts that leave you aching for days? P.volve might be for you. Billed as high-intensity but low-impact, these workouts are designed to strengthen your muscles safely over time.

MyFitnessPal

DOWNLOAD IT

Under Armour’s app MyFitnessPal is a three-for-one diet tracker, calorie counter, and exercise motivator. The app personalizes your goals based off of your body type and the food you’re eating. There’s about 5 million foods in their database to choose from so you’re not just typing in “chicken"—which means you can determine how many calories you're actually taking in and burning off.

All Out Studio

DOWNLOAD IT

The most respected fitness publications—like Women's Health, Men's Health, Runner's World, and more—brought together the best workouts in one place. Hundreds of exercises are featured on the app, and new ones are continually added, so you're never stuck in the same old routine.

Pure Barre

DOWNLOAD IT

The classic low-impact, high-intensity workout has a range of programs—with different times, intensities, and equipment. It's perfect if you love this type of exercise and want to do it while you travel. The instructors give specific insight on how to use a chair or wall for support, and you can do the exercises with water bottles instead of weights, a pillow instead of a ball, or entirely equipment-free.

Daily Workouts Fitness Trainer

DOWNLOAD IT

If you're in the offseason of your sport or looking to ease yourself back into a workout routine, this is a great place to start. Choose from over 500 workouts or spice things up by picking one of their 10 to 30-minute randomized full-body workouts to change up your usual sweaty habit.

Daily Butt Workout

DOWNLOAD IT

The largest muscle in your body, good ol' gluteus maximus, deserves some major TLC every now and then. Spend just five minutes of your day with one of their many free workouts as a certified trainer takes you step-by-step to help you get results in no time.

MapMyRun

DOWNLOAD IT

Created by Under Armour, MapMyRun tracks your run, providing audio progress updates in real-time. It's considered one of the O.G. apps for runners. Don't let the name fool you—this fitness app allows you to log over 600-plus sweat-filled activities from over 400 devices. No workout will ever be missed again!

AllTrails

DOWNLOAD IT

Outdoor workouts hit different, especially when you're on a good trail, sidewalk, path that's making your run or walk a breeze. Alltrails is the ideal app for the outside workout person. Choose from 100,000+ hand-curated trail maps from bikers, hikers. You name it. They even have dog-friendly and kid-friendly settings, so uh, score!

Yoga Down Dog

DOWNLOAD IT

Doing the same workout day after day can be dull, not only for your mind but also for your body. Down Dog is changing that by offering a brand new yoga practice every time you come to your trusty yoga mat. If you don't want new, feel free to choose from over 60,000 other options offered by the app's six teachers.

Kettle Workouts by Fitify

DOWNLOAD IT

You know that kettlebell sitting in your garage, back of your closet, maybe underneath your bed hiding in fear of the fact you don't know what to do with it? Fear no more! This app takes in a count of your skill level with the circular weight and gives you a bunch of quick video exercises to use with said weight. Get ready to feel the burn.

Pear

DOWNLOAD IT

Most fitness apps talk a big game of using voice technology to enhance your workout, but what if that voice actually did the exercise with you? Pear, a personal fitness coach app, features a real person working out alongside you. Whether you're running or in a downward dog position, someone is there with you in real-time, giving it the ultimate personal touch.

The Sculpt Society: Megan Roup

DOWNLOAD IT

Tons of A-listers flock to celebrity trainer Megan Roup to get their sweat on, so it was only time 'til she created an app. Choose from the app's huge library of workouts ranging from 5 to 50 minutes and see for yourself why fans of Roup consider it one of the most fun dance cardio and sculpting workouts they've ever tried.

Fitbod

DOWNLOAD IT

If you're all about the gains, look no further. Fitbod's primary focus is on strength-based workouts. The app plans your workout of the day from what you have nearby while using its training algorithm technology of past exercises you've completed. It's a helpful tool to make sure you never miss a leg day.

7 Minute Workout: Fitness App

DOWNLOAD IT

When you don't have the time to go hard at the gym, meet 7 Minute Workout. No equipment is necessary—just pick a video from their massive library of workouts, click play, and get ready to get fast results. There's a free trial period, but once it ends, it'll cost you $2.99/month.

MyZone

DOWNLOAD IT

MyZone features a heart rate accuracy of over 99 percent and uses the data they track from your workout to create personalized workouts. Whenever you're ready to move, the outcome will be infinitely better than the last time.

Endomondo

DOWNLOAD IT

Enjoy some friendly competition with friends as you each track each other's progress using Endomondo. Track your runs, walks, bike rides, and 60-plus other sports and strive to complete your personal best every week. The detailed data the app keeps track will help plan future workouts.

PIIT Pocket

DOWNLOAD IT

Cassey Ho, the creator of the wellness-driven blog Blogilates and one of the top female fitness channel hosts on YouTube, knows how to make sure you blow off some steam. Download PIIT Pocket, and you'll have free access to the Blogilates workout video library featuring over 400 different kinds of exercises.

FitOn

DOWNLOAD IT

If you find yourself off and on the fitness train, you'll love this app. All the workouts are free, meaning there's no long-term membership commitment. Browse by workout category, body part, length, and intensity, or choose by the amount of time you have. Have I mentioned there are workouts led by Gabrielle Union and Jonathan Van Ness? We're all in.

Openfit

DOWNLOAD IT

Throughout the day and night, live trainers are available on Openfit for 15-, 25-, or 40-minute sessions, guiding you through running, walking, HIIT, or strength routines that you can do without having to leave your apartment. No more excuses about not being able to find a trainer you like, either! There are plenty on here that are bound to be a fit.

Seven

DOWNLOAD IT

You may have heard of this concept, which rose to popularity several years ago as "the seven-minute workout." This app is an extension of that. The perfect workout for people who hate exercising/don't have a ton of time, Seven forces you to do tough exercises quickly and with barely any equipment: Think lunges, wall sits (a.k.a. a chair), and so forth. It's easy to take the exercises anywhere, and at the very least can serve as a quick workout between longer sessions.

Studio Tone It Up

DOWNLOAD IT

The community of women on Studio Tone It Up will guide you through workouts to get your body strong and toned, including yoga, cardio, barre, boxing, kettlebell, and strength training. New classes every week prevent you from getting sick of the same routine and the app even offers up daily moves to focus on if you don't have time to attend the 20- to 40-minute digital classes.

Yoga Wake Up

DOWNLOAD IT

While waking up can be a struggle, Yoga Wake Up might change your mind. Set an alarm for when you'll wake up, and the app will play a track that guides a short yoga sequence or meditation. It's the perfect way to start your day from the comfort of your own home.

Keelo

DOWNLOAD IT

Keelo is designed to leave no muscle behind when it comes down to your workout. Every workout is designed with you in mind; the app considers muscles you've worked on before, how long your workouts usually are, and how often you do them. You can do these exercises at home or at the gym. Either way, the app will be there with HD instructional videos along the way.

Ring Fit Adventure

BUY IT

Maybe it's the endorphins talking, but I'm totally hooked on this one. It's technically a Nintendo Switch "exergame," not an app, but it works. Think of it as a cross between a workout video and a Super Mario game—you'll pick up tokens, power-ups, and health restoratives as you literally jog through different levels, pausing to zap bad guys by completing mini-workouts (think: ten squats in a row). The harder you work, the more rewards you get, and the more progress you make through the adventure. I'm the last person who would use a phrase like "addicted to exercise," but I am addicted to this game. (Also, the app can tell when you're tiring and gently encourages you to put it away for another day, which I appreciate.)

Ladder

DOWNLOAD IT

Ladder is great for anyone who would like to seek guidance from someone like a personal trainer, but doesn't have the time to access one in real life. The app will create custom workouts with a personal trainer for you based on what you're seeking.

NeoU

DOWNLOAD IT

NeoU is basically a streaming service for fitness. The app has a ton of videos, from HIIT, barre, and yoga to strength training. You can also take this app on the go by downloading episodes for later, if you're worried you'll be working out from a dead zone.

TRX

DOWNLOAD IT

By now, you've probably seen the trendy suspension workout, which makes use of your body weight and looks deceptively easy (it is not). TRX allows you to do the work at home, and the trainer is light and compact—it won't even take up much space, in other words. Plus, it syncs with an Apple Watch so that you can get updated, real-time results.

SworkIt

DOWNLOAD IT

Only have five minutes for a workout? No problem. SworkIt is designed to make sure your consistent with your workouts and therefore offers over 400 different exercises, so you get a good workout in on your own time.

ConBody

STREAM IT

A military-style fitness bootcamp run by an ex-con (hence the name), ConBody is as intense as it sounds—it's not an app, but it does offer remote workouts. If you love a challenge, this is the workout for you.

Mirror

It took until 2019, but you can finally buy a mirror that can help you work out! When the mirror is off, it's just your regular mirror. When it's on, you'll see yourself, your instructor, and your workout classmates in the reflection. All you need is the space of a yoga mat, and you'll never have to leave the house to workout again.

Obé

STREAM IT

It can get a little pricey—a subscription for the year is $200—but Obé offers a ton of different class types, and has 14 live classes a day. No matter what workout you feel like, you'll find your people and sweat alongside them.

Sweat with Kayla Itsines

DOWNLOAD IT

If you don't follow Kayla Itsines on Instagram, you've likely heard of her #BBG program. The Sweat with Kayla app is where the magic happens, allowing you to join a community of people across the world who are transforming their bodies. With an active subscription, you can use the app to follow daily gym-based or targeted workouts based on where you're at in the program, keep track of your progress, and connect with other #BBG members. Consistency is key.

Daily Burn

DOWNLOAD IT

If you're someone who's happiest working out in the privacy of their own home, give Daily Burn a shot. There are thousands of different workouts available, and it tailors your programs to your fitness level and goals. You do have to sign up for a paid membership, but there's a 30-day free trial.

Freeletics

DOWNLOAD IT

Freeletics is your best bet if you don't have easy access to equipment or a gym. The app offers users bodyweight workouts and more from five to 30 minutes for free, or you can pay $6.25 a month to throw in a training coach to the mix.

Zombies, Run!

DOWNLOAD IT

Are you someone who wants to run more often and for longer, but finds it kind of boring? This is the app for you. It's an immersive, long-term "exergame"—you guessed it, an exercise game—that makes you the protagonist of a story in which zombies are chasing you and you're trying to save humanity. This is as compelling as a really good podcast, and you'll forget you're even exercising.

Six Pack in 30 Days

DOWNLOAD IT

Strengthen your core with Six Pack in 30 Days, choosing which level of ab workouts you can handle and working your way up. No equipment is necessary, and it's suitable for even total gym newbies—the app demonstrates how to do classic core workouts like Russian twists and reverse crunches.

Butt Workout and Fitness App

DOWNLOAD IT

Do it for the booty. Hate doing butt exercises for a gym full of people to see? I feel you. This seven-minute butt workout has you covered with targeted methods for improving your glutes, like squats and donkey kicks.

Runkeeper

DOWNLOAD IT

Do you only want to keep track of your regular jogs and ensure you're improving gradually all the time? Try Runkeeper. The app is pared-down and easy to use, and diligently tracks your workouts, your progress over time, and your personal records. Perfect if you're looking to keep it simple.

Freeletics Bodyweight

DOWNLOAD IT

If you're still working on nailing the push up once and for all, Freeletics Bodyweight will help you build up muscle and tone your body. Big perk #1: You first undergo a fitness test to customize a weekly workout plan that's tailored to your body type and physical needs. Big perk #2: If you're stuck doing exercises in a cramped apartment, it has a 2x2 mode that provides workouts to fit a 2 meters x 2 meters space (NYC dwellers, this means you).

Strava

DOWNLOAD IT

Strava keeps track of running or cycling distance, speed, and endurance—especially useful for those hoping to compete in a marathon or triathlon in the near future (or at least dream about it). Compare your performance over time and share stats with friends on the app to give each other that extra push towards the finish line.

Runtastic

DOWNLOAD IT

Created by Adidas, Runtastic (yes, we know, the name is great) tracks your runs—but you'll also get audio feedback as you get those miles in. One of the coolest things about this app is that is tracks how many miles you put on a certain pair of running shoes, so the app will let you know when it's time to get a new pair.

Charity Miles

DOWNLOAD IT

Kill two birds with one app. Charity Miles allows you to donate to good causes while you burn calories. Sponsors like Johnson & Johnson, Chobani, and Humani donate a few cents for every mile you move biking, running, or even walking to charities like the ASPCA and Habitat for Humanity—even more incentive to lace up your sneakers and get to stepping.

Daily Ab Workout

DOWNLOAD IT

The free app Daily Ab Workout is one of the best ways to tone your core. Prop your phone up and watch fitness videos—it'll feel like the trainer is right in the room next to you counting reps.

Daily Yoga

DOWNLOAD IT

For those who want to be a little bit more zen on a daily basis and don't want to worry about falling over in yoga class while doing warrior pose, Daily Yoga offers a personalized coach and plenty of poses to choose from. There are also meditation classes available for people who want to de-stress and feel more focused.

Nike + Training Club

DOWNLOAD IT

Nike + Training Club is the ultimate app for fitness enthusiasts who want to experience an intense sweat session with a variety of options for their workout—so you never get bored. Choose from drills and audio guides from a professional Nike trainer, athletes like Serena Williams, or even stars like Ellie Goulding.

Relax Melodies

DOWNLOAD IT

So, you've done the cardio, the crunches, the planks, and even the downward-facing dog. What's next? Stretching and a good night's sleep for your body to recover. Relax Melodies allows you to cool down to a range of calming sounds including rain, wind, and white noise (i.e. not the sound of email alerts).

Fit Body

DOWNLOAD IT

If you're newly pregnant or well on you're well into your second trimester, this app is perfect for you. Or if you want something high intensity, they've got plenty of options for you, too.

Glo Yoga

DOWNLOAD IT

Get your zen on with this top-rated yoga and meditation app. Workout on your own or take a live class with other members in real time.

Gold's AMP Fitness and Training

DOWNLOAD IT

You guessed it—this app is brought to you by the people behind your local Gold's Gym. Now you can (literally) bring the gym home with you if you can't make it out of your house.

Peleton

DOWNLOAD IT

No bike, no problem! Peleton offers way more than just spin classes on their at-home fitness app. From HIIT classes to meditations, you can find the workout that best fits your lifestyle.

HIIT Workouts and Timer by 7M

DOWNLOAD IT

This app is perfect, no matter the level–even if you just want to workout for 15 minutes at a time. HIIT-style workouts break down your routine into four-minute intervals.

Tone it Up

DOWNLOAD IT

This app is top-rated when it comes to at-home workouts. It's woman-owned (the founders met at a gym in 2009) and have expanded into a massive woman-first community.

Adidas Training by Runtastic

DOWNLOAD IT

This running app syncs to your phone for Apple Watch to customize your running experience. Combine your run with one of their workout plans to meet your specific needs.

Peloton

DOWNLOAD IT

Yes, we all know you can use the Peloton app on a non-Peloton brand bike, but did you know that the app also has great strength, running, stretching, and HIIT workouts on it as well? Cyclist or not, the Peloton app boasts hundreds of workouts for every type of exerciser.

EQX

DOWNLOAD IT

Get a ~luxury~ gym experience at home with the the Equinox+ app, which features classes from the trendy gym, SoulCycle, Rumble, and more.

Alo Moves

Take your yoga practice to the next level with the help of Alo Moves. For $20 a month, you have unlimited access to new yoga routines, HIIT workouts, mindful mediations, and more.

Wild.Ai

DOWNLOAD IT

Wild.Ai is truly designed with women in mind. A personalized AI coach gives each user fitness, nutrition, wellness, and mental health advice based on their menstrual cycle.

Designing the perfect home gym is more important now more than ever. Before you start shopping for equipment essentials like dumbbells and kettlebells, a top-quality workout mat is crucial and the foundation of your home fitness haven. We analyzed a variety of different exercise mats, zoning in on specs like thickness level, weight, cushioning, grip, and aesthetics. Then, we put them to the test through a series of workout movements ranging from low-impact exercises like pushups and squats to high-intensity interval workouts featuring burpees and skater lunges (we worked up a sweat!). Whether you're looking for a mat to get you through a pilates flow or to simply provide support during HIIT movements, we have top picks for all different types and levels of fitness.

In our biweekly series, editors share the item they wear on repeat, whether it be a basic white tee or a super-trendy jumpsuit. Prepare yourself (and your credit card) for some guilt-free shopping.

It's comfy. It's come-hither. It's probably all over your Instagram feed. It's the Outdoor Voices Exercise Dress, and it has become my official 2020 uniform. I first noticed The Dress (yes, I gave it a name) in a targeted ad thanks to my voyeuristic Alexa, and for once, I wasn't tempted to go off the grid—it was just so cute. Working from home has completely changed my dressing habits, and I've been laser-focused on buying versatile, comfortable athleisure to putter around in. I ordered one and the second I put it on, I was enamored.

This piece is the perfect blend of aesthetics and functionality—think the streetwear version of a tennis skort. The built-in shorts are what make it a staple: They're snug enough for that compression-y feeling I love in athleisure, but don't pinch at the hem and turn my thighs into unwilling sausage links. There's an iPhone-sized pocket on one side—concealed under the dress' skirt—that makes me feel like a spy à la The Americans whenever I reach for my keys. And based off of my own experience (and online reviews), The Dress runs pretty true to size, something I really appreciate when it comes to online shopping. A size small fits me perfectly (I'm a size 4 in most clothing) even with my larger bust.

Speaking of which, The Dress happens to be the only piece in my entire wardrobe that I can wear without a bra, which is absolutely priceless for someone who lives nearly every waking minute with red, groovy strap marks on her shoulders. The stretchy inner lining is clingy and resilient enough to support my chest, and substantial enough to cover everything. Although, if you're doing something intense or bouncy in nature (like burpees or dance cardio), it'll look adorable and be more supportive with a sports bra layered underneath.

I own the dress in three different colors (sage, lavender, and a black and white polka dot number). I am almost never not wearing one of them. Sweating it out to Isaac Calpito's Instagram live class? Exercise dress. Hopping on a city bike to the West Village? Exercise dress. Hinge date in Tompkins Square Park? You get it. I'm truly shocked, though, that I don't have more photos wearing it—maybe I just feel so blissfully svelte and secure that I forget to document the moment? I'll certainly be wearing my exercise dresses straight through fall, paired with thicker socks and layered under a sporty crew neck or slouchy cashmere sweater.

Anyway, I'm clearly not the only one who goes bananas for this stretchy lil' number. The Internet abounds with rave reviews, and I've convinced numerous friends, Instagram followers, and strangers on the street to make the purchase, and have only heard ringing endorsements since. (One friend bought the electric yellow shade, wore it on a hike, and reported back with a resounding "THIS DRESS FUCKS.") I can confirm it indeed does.

[Editor's note: Before you grab yours, don't forget to pick up an Outdoor Voices promo code.]

Exercise skorts give you the freedom of shorts, but the femininity and clean lines of a skirt. You can do just about every type of activity in a skort, from bicycling uphill to hitting a tennis ball on the court. In fact, the history behind this garment can be traced back to bicycling in the 1890s when trouser skirts, as they were called then, allowed women more freedom and mobility to get on a bike. (They looked very different compared to today's modern skorts, however.) Presently, many retailers offer athletic skorts that come in a range of colors and lengths, allowing you to feel comfortable and modest at the same time. You never have to worry about wind gusts accidentally lifting up your skirt because if it does, the pair of shorts underneath provide ample coverage. There's a reason skorts have stuck around for so long—they're cute and versatile—and we've rounded up our favorites this season, below.

Since its inception, NASA has selected 350 people to train as astronaut candidates. Yet as of April 2020, only 16 percent of astronauts throughout history have been women. And only 14 percent of them have actually flown into space. We're making progress, though—NASA’s most recent graduating class, including Jennifer Sidey-Gibbons from the Canadian Space Agency (CSA), had more women than any other in history; and Christina Koch and Jessica Meir conducted the first all-female spacewalk just last year.

Still, there's little information on what life is actually like for women in orbit. Yes, you get stellar views and your skin looks way younger (it’s true!), but how do you wash your hair? What happens to your period? Can you bring makeup? Marie Claire enlisted the help of Serena Auñón-Chancellor, a member of NASA’s 2009 astronaut class who traveled on board the International Space Station (ISS) in 2018, and Dr. Jennifer Fogarty, chief scientist of the NASA Human Research Program, to break it all down.

For more information on a specific topic, click below.

• The Beauty of Space
• Menstrual Cycle in Spaceflight
• Working Out in Zero Gravity
• Sex in Space
• How to Handle Stress and Mental Health

The Beauty of Space

How Do You Wash Your Face in Space?

Water is precious on Earth, but it’s even more sacred in space. Eighty percent of water on board the ISS is recycled, which means every drop counts. “You take little bits [of water] in your hand and kind of gracefully move them over your face just to wash it. In space, there’s a strong surface tension so water forms into huge blocks—you can still spread it all over your face, but it splatters in every direction, so you can’t use as much,” says Auñón-Chancellor. “Then I would use a little bit of soap and keep my face clean that way. We don't really have anything exfoliating up there.”

Christina Koch and Jessica Meir brush their teeth on board the International Space Station.

What About Brushing Your Teeth?

Brushing your teeth on the ISS is basically the same as brushing your teeth on Earth...without the running water. Astronauts keep all of their hygienic products in a cosmetic bag that attaches to a wall with velcro. After they connect a plastic bag to a potable water dispenser and fill it with recycled, purified water, they squeeze a few drops on to the toothbrush and start brushing their teeth like normal. There aren't any sinks on board (washing your face and brushing your teeth happen in the middle of the hygienic station), so astronauts have to—gasp!—swallow their toothpaste. To clean the toothbrush, they'll grab the bag of water and rinse it.

Are Skincare Routines a Thing?

Just like everyone’s skincare routine is different on Earth, the same goes for space. “I’m from Houston and our humidity is fairly high, which is what I’m used to,” Auñón-Chancellor explains. “Before experiencing space, I thought it was a much drier atmosphere than it actually is. I don’t have too much trouble with dry skin so I keep [my routine] really simple [in space]. I use a cleansing soap and a moisturizer. Every product we bring, even our toothpaste, must be cleared by NASA’s safety team. They evaluate specific chemicals in all products to make sure they’re safe according to the ISS standards, which limits what I bring.”

Shop Similar Space-Friendly Beauty Products

Can You Shower in Space?

Astronauts don’t have the luxury of running water. (Cherish your showers, ladies and gents!). “Since there are no showers, we use packaged hygienic towels that are pre-laden with soap and add hot water to them,” Auñón-Chancellor shares. “It’s like a sponge bath but with a towel. The towel has a slightly rough surface, which offers a little bit of exfoliation for our body and face.”

Does That Make Shaving Harder?

“Yes, the way you shave your body changes since there's no running water,” she explains. “Basically, I take a generic razor and unscented shaving cream or lotion and spread that on my skin. Each time I glide the razor up to shave, I wipe off the remnants with a disposable wipe or towel. I’m very conservative with the amount of shaving cream I use. I’m always thinking, How much shaving cream do I have left? How many razor blades do I have? I definitely don’t shave as often in space as I do on Earth.”

Jessica Meir washes her hair on board the International Space Station.

How Do You Wash Your Hair In Space?

The art of hair-washing in space is quite complex and unbelievable. “Hair is a lot more difficult to take care of in space,” Auñón-Chancellor admits. “On Earth, I wash my hair every three or four days but it takes so much more time in orbit because of the way water acts. Honestly, the way I learned to wash my hair was from Karen Nyberg’s YouTube video. It’s not very glamorous. I start by squeezing a bag of water along my scalp. The water just sits there so I use a brush to rake it through. Next, I use a no-rinse shampoo—the same kind you can find in nursing homes or hospitals. It suds up a bit and then I add more water. It takes about 20 to 25 minutes, compared to my usual three-minute routine on Earth.”

Auñón-Chancellor, who identifies as Hispanic, has thick curls. When it comes to natural hair, only three Black women—Mae Jemison, Joan Higginbotham, and Stephanie Wilson—have traveled to space, so there's limited information on how to care for this hair texture in space. Past photos show that these women of color wore their natural hair both straightened and curly.

Can You Blow-Dry Your Hair?

There’s no such thing as a blow-out beyond Earth. However, there is a hack to create your own makeshift Dry Bar. Aside from generating oxygen and removing carbon dioxide from the atmosphere, the ventilation system aboard the ISS actively circulates air through a series of fans and pumps, helping it flow throughout the station.

“My hair normally takes about 15 minutes to air-dry,” Auñón-Chancellor says. “In space, however, I have to make a concerted effort. Ventilation runs in the International Space Station where the air comes out. I float up there and stick my hair in front of it for a while, which helps [it] air-dry faster. Otherwise, the water clings to my hair and face, since there's no convection in space, and it easily takes my hair three to four hours to dry.”

As for how she styles her hair once it is dry: “For safety reasons, I usually wear it pulled back in a ponytail. Velcro is everywhere on the station and you don't want to get your head caught on anything.”

Do Astronauts Have a Daily Makeup Routine?

Just like their skincare routine, the amount of makeup astronauts use varies based on personal preference. “I wear very little makeup in space even though on Earth I wear it daily,” says Auñón-Chancellor. “I feel like I don’t have to because my skin just looks so youthful and beautiful. I usually bring eyeliner, eyeshadow, and maybe an eyebrow pencil, but I found that it’s almost more trouble than it's worth to put it on in space. Other female astronauts wear makeup daily, though.”

Are Acne Flare-Ups More Common in Space?

Fact: Any type of change in climate puts stress on the skin. If a cross-country flight leaves you with surprise pimples, imagine what a rocket would do! “A few of my crew members have had issues with acne in orbit,” Auñón-Chancellor says. “I hypothesized that because our skincare routine does differ in orbit compared to the Earth’s orbit, it could be that more oil and grease is building up on the skin.”

How Does Space Impact the Skin’s Aging Process?

There’s a special magic about space that slows down the skin’s aging process or, at least, looks like it does.

“I swear my skin looks younger in space because there’s a massive fluid shift that occurs in orbit,” Auñón-Chancellor reveals. “On Earth, the fluid in your blood vessels are distributed equally throughout the body. Once you get into space, that all shifts towards your head because there’s no gravity. My face certainly looks a little puffier for the first few weeks, then it tends to tone down after a while. After that, all my wrinkles go away and I look younger. When I do video conferences with people on Earth, they even comment on my skin looking younger.”

Menstrual Cycle in Spaceflight

What Happens to Your Period in Space?

NASA lets astronauts choose whether or not they want to stop their menstrual cycle before entering space to avoid potential side effects, like cramps, that might interrupt spaceflight routine. Before spaceflight, they have a discussion with the flight surgeon and some of the consultants who work with crew members to weigh options, like an oral contraceptive or hormonal replacement. If they choose to continue their menstrual cycle, NASA provides them with the feminine hygiene products that they choose.

“For the most part, I think the menstrual cycle works just as it works here on Earth,” explains Auñón-Chancellor. “The body follows the same clock, and it just seems to know. But I've always been happy with the fact that NASA has given women that choice. They're supported medically either way.”

But Wait, How Do You Use the Bathroom?

Managing a menstrual cycle in orbit is very doable—the tough part is actually going to the bathroom. Solid or liquid waste is released in a series of vacuum tubes that’s not exactly well-designed for women. The waste gets sucked into a vacuum and packed into a vehicle called the Progress. When the vehicle comes back to Earth, it burns up all of the waste.

“The adapter [you go to the bathroom in] is really designed for male genitalia,” explains Dr. Fogarty. “They have something very prominent to connect to, whereas for women, it's going to be a lot more challenging because of our anatomy for the vacuum tube to interface with the body. So when you confound it by having a menstrual cycle, where you could have partial liquid and partial solid waste, the woman has to plan things out differently. The system isn't really designed to manage it. We’ve worked to do some redesign over the years to make it more acceptable to the female astronauts, knowing that it wasn't really designed with them in mind.”

She continues, “If you're a first time flyer—like a lot of our women are right now, because we have more women than ever in the astronaut club—on the ground you could think one option would be your preference, but you don't know until you get there. You may want a backup opportunity to say, Okay, that didn't work. I want to use pads instead of tampons or vice versa. The female astronauts pass on a lot of information to each other about how to make it work for them.”

Is Your “Internal Clock” Still the Same?

Yes, your "internal clock" should remain the same in space. The crew operates within a 24-hour day, so there shouldn't be a difference between the frequency of a woman’s periods in space and on Earth. If a person had irregular cycles, there hasn’t been any evidence that suggested it was due to spaceflight.

“Astronauts do maintain a pretty regular circadian rhythm. The sun rises and sets every 40 minutes, but we control the inside lighting so that people are very much driven to a 24-hour day,” says Dr. Forgarty. “Just like with our electronic devices, you should have less blue light later in the day and not be staring at computer screens unless it's on night mode or you’re wearing blue light–blocking glasses. Blue light stimulates your brain and can throw you off.”

Is Fertility a Discussion?

“Fertility is something that's important to [NASA], and they've actually made accommodations for female astronauts when it comes to medical care,” explains Auñón-Chancellor. “When women come into the [agency], they tend to be anywhere from their early 30s to their mid 30s or even late 30s. Those are obviously personal discussions they have with the [agency], but we can support it either way, depending on which way a woman would like to go. It's something that's part of every discussion that a female astronaut has with their flight surgeon.”

Working Out in Zero Gravity

How Intense Is an Astronaut's Exercise Routine?

If you think going to the gym for 30 minutes a day is tough, try being an astronaut. It takes incredible strength, both physically and mentally, to do their jobs. Before astronauts are even assigned a mission, specialists called ASCRs (Astronaut, Strength, Conditioning, and Rehabilitation) work with them at the Johnson Space Center in Houston, Texas, to develop strength and conditioning routines and help prepare them for launch.

How Often Do Astronauts Work Out?

Once astronauts are on their mission, they’re expected to exercise for an average of two-and-a-half hours per day to avoid muscle atrophy (the process of muscles weakening or deteriorating as a result of lack of exercise) and to prevent weakening bones that may lead to osteoporosis (a disease that results from the density and quality of bone being reduced due to the lack of gravity). About an hour-and-a-half is dedicated to anaerobic or strength training and an hour of aerobic training, which involves either use of the treadmill or a cycle odometer. (FYI, Auñón-Chancellor wears the same shoes to lift weights and run in space as she does on Earth.)

Christina Koch and Jessica Meir do three different types of workouts on board the International Space Station.

What Types of Workouts Do Astronauts Perform?

NASA has developed special equipment to help astronauts achieve the best workout while aboard the ISS. The devices, described below, are attached to computers that track body mass, heart rate, and the general type of workout the astronaut is doing.

• Weightlifting: The ARED (Advanced Resistive Exercise Device) machine is specially designed to deal with microgravity. It uses a vacuum cylinder that creates a simulated weight so the object actually feels heavy (because of, you know, the whole no gravity thing). This allows astronauts to do squats, bench presses, and deadlifts with up to 600 pounds. Doing these types of workouts are crucial to shortening the recovery period for astronauts once they’re back on Earth.
• Cardio: The COLBERT (Combined Operational Load Bearing External Resistance Treadmill) machine is similar to an Earth-based treadmill. Except in space, you have to be strapped to the machine, wearing a harness clipped down with chains and bungee cords, which keeps astronauts from floating off the treadmill. Astronauts run 30–40 minutes per day, switching from sprints to intervals to long-distance running. There’s also a machine called the CEVIS (Cycle Ergometer with Vibration Isolations and Stabilization System), which focuses on the legs. Astronauts stand while using this bike (there’s no seat) and have to be strapped in by a belt at their hips to keep them down. They’re also strapped in by their feet via special custom biking shoes. It’s similar to a SoulCycle class—except you can just float away when you’ve had enough of your workout.

Since there is no body weight in space, once a month the crew receives a measurement from the Russian-built Body Mass Measurement Device (BMMD). Results are sent down to Earth so doctors can make sure that astronauts are not losing or gaining too much weight. Weight loss is often attributed to loss in bone density, which is not a good sign. Based on this information, astronauts will coordinate with their assigned ASCR to craft a plan to best support their needs and limitations while in space.

Can You Sweat in Space?

Think of oil when it's poured into water; it just sits on top. That's what happens to the sweat on your body in space. Once a sweat bubble is big enough, astronauts can literally shake it off their body. All sweat bubbles are sucked into a ventilation system that collects all of the moisture from the air and recycles it. NASA’s Water Recovery System (WRS) on the ISS is made up of a water processor and a urine processor that purifies liquids. The liquid is disinfected with iodine and filtered into water that “meets the highest standards for potable use.”

All exercises are performed in the exercise room and sweaty clothes are hung there overnight so that moisture can evaporate and be recycled. The same goes for rags and towels. According to this Verge video, that same sweat will become tomorrow’s coffee, which seems a little gross at first, but is ultimately amazing because...#science.

Sex in Space

Can Astronauts Have Sex?

We hate to break it to you, but sex is not a thing in space. While NASA hasn’t confirmed or denied that crew members are banned from engaging in sexual activity (they just haven't publicly commented on the topic or, frankly, even acknowledged it), it's safe to assume it's a no-go. (There's also very little privacy since mission control monitors the astronauts throughout the day. Crew quarters are about the size of a phone booth.) If astronauts did engage in intercourse, they'd likely be breaking the code of conduct for the International Space Station crew regarding their professional relationships with each other:

"ISS Crewmembers' conduct shall be such as to maintain a harmonious and cohesive relationship among the ISS crewmembers and an appropriate level of mutual confidence and respect through an interactive, participative, and relationship-oriented approach which duly takes into account the international and multicultural nature of the crew and mission."

How to Handle Stress and Mental Health

Do Astronauts Get Stressed in Space?

Essentially, stress in space is the same as it is down here on Earth. If you’re doing a high-stress activity, like a spacewalk, your heart is going to be pumping more. In fact, astronaut Christina Koch described the start of her spacewalk when she was “looking out the airlock hatch and saw nothing but the open blackness of space” as the only moment when her heart raced. As Auñón-Chancellor explains, often times “you feel completely relaxed, like when you’re looking out the cupola down at the Earth. It’s hard not to feel relaxed doing that.”

Can You Get Sick in Space?

Headaches are most definitely still at thing in space (they can be attributed to dehydration, CO2 in the air, all of the things!) and, yes, it’s possible to get sick in space. The body has two main components to its immune system—one is innate and one is acquired. Innate means how your body treats itself, which is very much intact during spaceflight; acquired is how your body would respond to a foreign exposure.

“We're very concerned with trying to understand what's going on with the innate immune system [in space] and how the body precedes itself and what it does,” explains Dr. Fogarty. “So we have a couple of things we've been able to measure. One of them is viral shedding of viruses that most of us have since birth or since early childhood. One of them is the Epstein-Barr virus. The other one is the Herpes Simplex virus. These are very common. They often stay in your body and don't do anything. They just hang out and appear if you get challenged or stressed.”

Jessica Meir looks out the Cupola on board the International Space Station. The views of earth often provide a sense of calm for astronauts.

Are Mental Health Resources Available?

You’ve trained and trained, and then trained some more, but now you’re actually going to space and your brain needs to prepare itself for the high-risk mission you're about to endure, which is why NASA makes mental health a priority for astronauts. Prior to their spaceflight, astronauts meet with psychiatrists and psychologists whose job it is to make their transition to space as easy as possible. Once they’re in space, astronauts meet with psychologists and psychiatrists every two weeks via video chat. There are also mental health professionals available to help support their family back down on Earth.

“If you think about any human who goes through an extreme environment—like people who climb Everest or submariners who go undersea for six months at a time—you don't have access to the things you had before, whether that’s sunlight or easily being able to talk to your family," says Dr. Fogarty. "Those environments are incredibly challenging, physically and psychologically. It’s really an adaptive function of the body, which is just amazing. The body becomes pretty happy in the new environment.”

In the April issue of Marie Claire, supermodel and sustainable queen Gisele Bündchen spoke about her relationship with the planet and the steps she's taken to live a life that helps Mother Earth. She also dropped her diet and exercise routine, a.k.a the guidance I didn't know I needed.

When it comes to what she eats, Bündchen is all about a healthy diet. (If you remember, a few years ago she and her husband Tom Brady had a more...strict regimen.) "At our house, we try to eat organic foods that are in season and locally grown," she says. "We believe that by buying locally, we'll have a better chance at getting foods that are fresh and also support local farmers. We eat mostly a plant-based diet."

Gisele did admit it's all in moderation and that some days she'll find herself having a cheat day. (Same.) As for her one big weakness, it's very relatable: dark chocolate.

When it comes to staying active, the 39-year-old revealed that her favorite time of day to release some endorphins is early in the morning, out in nature. "I love any type of exercise that I can do outdoors; horseback riding, biking, and skiing are some of my favorite ways to stay active and connect with nature," Gisele told Marie Claire. "Not only do these activities help me stay in shape, but they help in giving me clarity and perspective. Being active fuels my body, mind, and soul. It just makes me happy."

She also says that she's recently gotten into meditation as it helps her clear her mind. That Pranayama breathing (the practice of breath control) in particular has changed her life. Clearly, we all need to take some cues from Gisele.

Read the full Gisele cover story here.

For more stories like this, including celebrity news, beauty and fashion advice, savvy political commentary, and fascinating features, sign up for the Marie Claire newsletter.

subscribe here

It's estimated that at least one in every five Americans struggle with some kind of mental illness. As we continue to communicate openly about mental health and work towards breaking the stigma, the technology we use isn't far behind. You might have noticed an increase in apps that bill themselves as the "leading tool" for anxiety and depression—but these claims often aren't supported by professionals. It's important to know when choosing an app to help with your mental health symptoms that the American Psychiatric Association recommends personally evaluating each one. (The APA has a great evaluation tool you can look at here.)

"You've seen a shift in the last decade of how we talk about mental health as a culture," says Dr. Vaile Wright of the American Psychological Association. "I think the stigma has reduced to a certain extent. We've seen celebrities and professional athletes and people coming out talking about their mental health issues—and so I think you have greater interest as a culture, and that creates a market."

We asked several professionals for a list of mental health apps they'd recommend, and the below apps came up the most. It's important to note that the apps listed below are not alternatives for treatment. If you are having thoughts of suicide, call the National Suicide Prevention Lifeline at 1-800-273-8255 (TALK) or go here for a list of additional resources. You are not alone.

'Headspace'

Meditation can reduce the symptoms of anxiety and prepare your mind to deal with future stressors. A soothing app that allows you to meditate anywhere, "Headspace" will guide you through your meditation journey with step-by-step breathing exercises, guided meditation, and more. The first week is free, and then after that, it's $12.99/month. It also offers student and family pricing.

DOWNLOAD IT

'MoodTools'

"MoodTools" aims to create a plan to help you understand and alleviate your symptoms of depression. Tools include: a thought diary that'll help you track your moods; a safety plan for suicidal ideation; and brain activities for when you're feeling down. The app is free, but offers an upgraded experience that starts at $4.99/month.

DOWNLOAD IT

'Calm'

With over half a million downloads, "Calm" is one of the leading apps for sleep, meditation, and relaxation. With your schedule in mind, you can choose a meditation program on the platform that ranges from 3 to 25 minutes. The app also boasts a feature called "Sleep Stories" that have celebrities like Matthew McConaughey reading you a bedtime story (now, that sounds like the perfect way to relax after a long day).

"Many people I work with have high anxiety. Mindful breathing and meditation can be very helpful in lowering blood pressure and calming the nervous system," says Laurie Sloane, a licensed clinical social worker from New York.

DOWNLOAD IT

'Happify'

If you're in a low mood, try a game from "Happify." The app claims that their evidence-based activities help reduce stress and relieve you of negative feelings—plus, you can track your mood over time, to see how you've progressed as you've been using the apps.

DOWNLOAD IT

'AnxietyCoach' 

What are you afraid of? "AnxietyCoach" asks you to make a list of what frightens you and uses cognitive behavioral therapy tools to guide you to a place where they don't seem quite as terrifying. This app is great for people who like to track their progress and are open to getting a lot of feedback.

DOWNLOAD IT

...

For more stories like this, including celebrity news, beauty and fashion advice, savvy political commentary, and fascinating features, sign up for the Marie Claire newsletter.

subscribe here

Listen, it's pretty clear that they made last week's episode of The Bachelor a "To Be Continued" only because that Onyeka/Nicole drama was the only thing that happened in this lackluster episode. Here's what To Be Continued means: We pick up on Colton pacing the beach, and Onyeka and Nicole move their bickering from one-on-one to in front of the girls. Then Chris Harrison comes in to announce the rose ceremony, and in the least surprising moment of the episode, Onyeka and Nicole both go home. Nobody jumps the fence.

Moving on. We head immediately to Vietnam, and Hannah G., a.k.a. The Other Hannah, gets the date card this week. The Other Hannah gets this season's sexy funtime spa date, complete with clay masks and getting wrapped up in banana leaves.

There's not a whole lot to say about this date...because The Other Hannah and Colton didn't say a lot. Like, we thought he was mackin' all over Cassie last week? I honestly thought Colton was trying to fuse his tongue to The Other Hannah's. Even their dinner-where-they-don't-eat date involves The Other Hannah talking about her parents' divorce, a topic even I know only to touch on when there's nothing else to talk about. Fence went un-jumped.

Back at the hotel, Demi and Sydney are showing signs of mid-season fatigue, and when the group date card has their names on it, they're crushed. And everyone is shook that this season's Who?, Kirpa, got the one-on-one date.

Because The Bachelor time and time again proves that its standards of women are the lowest, the group date involved the women learning the ancient Vietnamese marital art of Vovinam, because this show must take the idea of "fight for your love" seriously. "Fight For Love" is a Courtney Act song, not something we should imply women should be doing physically. But this show has always been known for its nuance. Everything goes (reasonably) well until Katie punches Demi in the face, and her being noticeably shaken leads Colton to calling the whole thing off.

The after-after-after-after-after-after party starts, and Colton proves he's pretty much all in with Tayshia by asking to grab her first. Meanwhile, Sydney is stewing about being on the group date in general, because, as she tells Colton when she finally gets some time with him, she feels like they haven't had enough time and he hasn't opened up to her. But once it becomes glaringly clear that he's not into her like she is him, she self-eliminates herself, telling Colton,"There are some great girls in the group. Find them. Don't be distracted by shiny things.” This becomes a recurring thought from Demi and Katie when they make their exits: Someone (or some people) is not there For The Right Reasons. Tayshia gets the group date rose, and no one jumps over a fence.

Kirpa's date mostly consists of scuba diving and her shrugging when Colton asks if she's open to getting engaged at the end, and I laughed. It got her the rose, and that's what matters! The biggest surprise is Colton not jumping the fence.

Demi gets ready for her time in the tank by ambushing Colton in his hotel room and thinking she's going to be the one to get in his tighty-whiteys. (I'm sorry, tell me Colton doesn't wear those.) She tells him she's falling in love with him, and Colton says, "I appreciate that." Colton decides to send Demi home rather than make her suffer through a rose ceremony knowing she'll probably be going home anyway, and she says someone isn't there for the right reasons. Colton doesn't jump the fence for Demi.

There's no cocktail party this week. Nobody jumps the fence. But Katie, my beloved beautiful Katie, is going home. She wasn't long for this world anyway, but she warns Colton that someone has the wrong intentions in being there, and the camera pans to Cassie and Caelynn.

AND IT LOOKS LIKE NEXT WEEK, HE JUMPS THE FENCE!!!!!! This is more exciting than anything else that happened in 2019. See you then!!!

For more stories like this, including celebrity news, beauty and fashion advice, savvy political commentary, and fascinating features, sign up for the Marie Claire newsletter.

SUBSCRIBE HERE

Miscarriage is very common, happening in anywhere from 10–20 percent of all known pregnancies, according to the Mayo Clinic. In an original survey Marie Claire conducted in partnership with SurveyMonkey, 25 percent of women reported experiencing at least one miscarriage.

If you've had a miscarriage, know this: You didn't cause it by lifting a heavy object or exercising too intensely. Neither of those things lead to pregnancy loss. Nor does flying, stress, or sex. Fertility expert Aaron K. Styer, M.D., reproductive endocrinologist and co-medical director of CCRM Boston, assures us that the majority—more than 61 percent, according to one study—of miscarriages occur when the embryo has an abnormal number of chromosomes. In patients undergoing IVF, a form of preimplantation genetic testing for aneuploidy (PGT-A or PGS) called comprehensive chromosomal screening (CCS) can reduce the risk of miscarriages by looking at all pairs of chromosomes for any abnormal pairings. In this treatment, a small number of cells are taken from the outside of an embryo and tested to determine if it has the correct number of chromosomes before being transferred into the uterus.

The risk of miscarriage does increase with maternal age (due to the raised risk of chromosomal abnormalities). Certain chronic medical conditions and hormonal imbalances can also play a role.

Bear in mind: One miscarriage alone doesn’t immediately indicate a fertility issue. In fact, only 1 to 2 percent of women will have two or more miscarriages. If you have two miscarriages in your attempt to get pregnant, go ahead and schedule an appointment with a fertility specialist to see if there might be a diagnosable reason—and treatment.

Still have questions about getting pregnant? Check out our fertility FAQ here.

Editors’ note: We use the terms “woman” and “female” in this article to refer to people with internal reproductive organs; however we understand that not everyone with internal reproductive organs identifies as a woman or a female. We use the terms “man” and “male” to refer to people with external reproductive organs; however we understand that not everyone with external reproductive organs identifies as a man or a male.

Pippa Middleton is reportedly due to give birth to her first child with husband James Matthews in a little over a month. While I'm over here throwing a personal baby shower for her in my own apartment, the mom-to-be is doing the masses a favor and sharing tips on how she altered her exercise routine to be more baby-friendly, keep up her healthy lifestyle, and improve her posture.

In her most recent story for Waitrose Weekend (via Hello!), Kate Middleton's younger sister details why she incorporates barre workouts into her exercise regimen: “I feel far from a ballerina, but I'm equally determined not to break into a penguin-style waddle and plod around with bad posture. So with this in mind, I've continued to embrace barre-inspired workouts throughout pregnancy—a form of exercise taken from ballet which involves the small, isolated movements that develop flattering muscle tone, or so I hope.”

Barre is a form of low-impact strength training, a combination of dance exercises, yoga and Pilates. Not only does it sculpt the body, it also helps with alignment and posture by using small movements and muscle isolations not unlike the ones found in ballet classes. Hopefully Pippa's taking a tip or two from Prince George, who is also taking ballet classes at school. I'd watch that remake of Billy Elliot.

Pippa seems to have a rather varied pregnancy fitness regimen. Back in August, Middleton revealed a love for swimming while pregnant, explaining that it offers “a wonderful feeling of weightlessness,” while also allowing her to get a workout in. “From personal experience, I’d confidently say I find it has been the most enjoyable and rewarding form of exercise since I found out I was expecting,” she mused. “It’s comforting to know that it’s safe throughout pregnancy, and you don’t need to adapt and change too much (unlike most other sports). It’s so good for you that you could swim every day—as long as you don’t overexert yourself—right up until the end of the third trimester.”

She also revealed that, inspired by friend Serena Williams, she's continued to play tennis while pregnant. For a previous Waitrose Weekly column she said, “if you’re a healthy, well-trained player with an uncomplicated pregnancy there’s no reason why you can’t continue a good level of tennis. Over the past two trimesters I've been playing regularly, mostly doubles, which requires less side-to-side movement and intensity.”

Sounds like one healthy momma!

Attention ladies with big boobs, small boobs, or really any-sized boobs: Reebok’s new sports bra is taking personalized support to a whole new level.

For its PureMove bra, launching today, Reebok used motion sense technology to give your breasts the support they deserve. The brand teamed up with the University of Delaware to develop a propriety fabric infused with a gel-like chemical solution that stays in liquid form when still or slow-moving, but stiffens when in motion. In bra terms, this means that PureMove will respond and adapt to your body’s movements, becoming more supportive during high-intensity workouts (like, when you're bouncing around in CrossFit, or busting out a PR for a 5k) and more flexible during lower-impact activities, such as yoga (or, if you're just wearing it on your couch as athleisure, no judgment).

It took the team three years of studying breast biomechanics and 54 chest-monitoring sensors (by comparison, industry standards to evaluate chest movements during workouts usually range from 2–4 sensors) to perfect the design. It’s also the first time this hyper-technical solution has been integrated into consumer clothing: the formula is normally used by the military for bullet proof vests and by NASA for space suits that protect astronauts from flying shrapnel.

Well, if it’s good enough to stop bullets (and good enough for Gigi Hadid, one of the brand's partners for the launch), it must be good enough to hold my boobs in place! Pick up your own—available in 10 sizes!—and then go get your sweat on.

The PureMove bra, $60. SHOP IT

When photos of Alicia Vikander in a teeny-weeny, polka-dot & Other Stories bikini surfaced late last week, it was not the sight of Michael Fassbender strolling nearby that left us shook—mostly. It was her "It's like you're Photoshopped" abs, with a middle crack as deep as the Mariana Trench and six distinct packs as clearly defined as the ridges of a Belgian waffle, a food she has probably not thought about since she began training for her role as Lara Croft.

GRACIOUS. Removing genetics, how might one also achieve results so chiseled they're visible in long-lens pics? We (tomb) raided her diet and exercise routine to find out.

What is the "Magnus Method?" A clandestine rehab facility in the Berkshires? An equation? None of those—it's an Übermensch-y food and fitness program devised by trainer Magnus Lygdbäck, who's also responsible for Alexander Skarsgård's anachronistically ripped Tarzan. The fitness component, in a nutshell she could probably crush between her palms by the end: weight-lifting seven months out from filming, then boxing, MMA, heavy lifting, and climbing three months later. After two months of that full-time, Lygdbäck pared her workouts back to 30-minute morning HIIT sessions and 45-minute afternoon gym sessions. Nine years in ballet school probably wasn't a bad foundation.

She *Eats* (It's a Bit More Complicated Than That, Stay with Us)

Before we get into the specifics, let it be known that Alicia Vikander has often found herself leaving Hollywood events hungry. "People don't eat!" she said in an interview with E! News. "There's a lot of food everywhere and I'm like, 'Where are the plates?' It's always like that. It's not like that in Sweden where I come from. You sit down and have a meal and celebrate properly."

She Shops for and Cooks Her Own Meals

"I was so jealous," she said of visiting a friend in New York whose building has an attached Whole Foods (same). "I was like, 'I could cook tonight.' I went down and I got lost. I was there for two and a half hours. Just being in the supermarket finding all these things I've never seen before, I really liked that." And what does she make, once she's procured the groceries? Eggplant parmesan or "stews or moussaka or chili" to feed a crowd.

She's Got the Right Mindset

No pressure stepping into a character's shoes last filled by Angelina Jolie, nor portraying a strong, adventurous woman who is also drooled over by video-game nerds everywhere. But in an interview with Vanity Fair, Vikander said she's also prepared mentally to play Lara Croft. "I very much see her as a model for many young women...She also has a fantastic mix of traits—tough, smart, vulnerable, plus she's kick ass! She is also uniquely different to other characters I have taken on previously. It's a lot of fun trying to get into Lara's head and the challenge of getting to grips with such a physical role is an element of this project that I find an absolute thrill."

Follow Marie Claire on Facebook for the latest celeb news, beauty tips, fascinating reads, livestream video, and more.

It was Chrissy Teigen's idea to meet at a Los Angles DIY cake-decorating studio, so she could practice making a confection for her daughter Luna's first birthday two weeks away in mid-April. It is easily the least glamorous spot on Melrose Avenue—half elementary school cafeteria and half art-class studio, with loud children covered in sticky frosting—and Teigen arrives in Le Silla thigh-high suede boots, Re/Done denim cutoffs, and a white, off-the-shoulder Esteban Cortazar blouse that trails an extra yard of fabric behind her. It looks like she has just come from a photo shoot, but, "No, it's all for you, baby," she says. "If it weren't for this interview, I'd be home, naked, watching TV."

This is the Teigen that America loves: the unfiltered 31-year-old model, entertainer, cookbook author, and wife of Grammy-winning musician John Legend who ugly-cries on live television, eats fried chicken and Fun Dip on Snapchat, shows off her stretch marks on Instagram, and cops to armpit liposuction at press events.

She also tweets exactly what she's thinking to her 5 million-plus followers, which often means sharing the parts of herself most celebrities prefer to keep out of the press. Recently, she revealed that she had postpartum depression (PPD) after Luna was born and that she was also diagnosed with anxiety, which she treats with an antidepressant.

Featured Music: Colour Vision - "Sur Chic" [Mix le Fun Records]

As we put the finishing touches on our summer bods (whatever those are)—or panic-Google "how to get ab and arm definition in three days," then give up because McDonald's Monopoly is around the corner—now is the time to address the issue of armpit overhang. And any other upper-body bits you might like to tighten up before you must put on a strapless chartreuse bridesmaid's dress for your college roommate's wedding in June or any other of the material-light clothing the sleepless vibes of summer call for.

Below, five sculpting moves courtesy of Carrie Dorr, founder and Chief Barre Officer of Pure Barre.

1. Pushup to Side Plank

Begin in a straight arm plank. Bend elbows lowering into a pushup. Straighten your left arm as you open your chest toward the right, reaching your right arm toward the ceiling into a side plank. Repeat 5-7 times on right side, then 5-7 times on left.

What it does: Strengthens biceps, triceps, deltoids, and pectoral muscles; improves shoulder joint stability through rotator cuff engagement. Meanwhile, the plank tones the abdominal wall, especially the internal and external obliques.

What it means in terms of fashion: You're gonna like the way you look in strapless and halter necklines (and anything with bare arms, honestly). Also hellooo, more bare midriffs than Kendall.

2. Wide 2nd with Towel

A. Begin in a wide 2nd position, left foot flat, right on toes. Rotate your chest to the right, holding a rolled-up towel with your arms straight.

B. Keeping the towel tight, bend elbows wide, then extend arms back out. Repeat 10 times.

C. Keep arms straight and lift them up and down a few inches. Repeat 10 times.

Repeat moves B and C, then switch legs, rotating your chest to the left.

What it does: Move B tones the corners of the chest (think that annoying roll near the armpit), while Move C strengthens the deltoids and triceps.

What it means in terms of fashion: A smoooooth expanse from shoulder to shining shoulder.

3. Crabs with a Kick (Editor's note: LOL)

Sit with your hands fingers-forward and your arms straight. Bend your elbows. Extend your left arm and right leg, keeping your right arm bent. Replace your right foot and repeat 10 times on same side, then 10 on other.

What it does: Strengthens the triceps, with the deltoids and pectorals assisting the movement. The whole body works in coordination to produce the balance needed with opposite arm and leg extending.

What it means in terms of fashion: Arms: Michelle Obama. The rest of your bod: Michelle Obama in bronze Versace at her final state dinner.

4. Tricep Extension in Lunge with Towel

A. Lunge with left leg bent, right leg straight, chest hinged forward. Hold the towel behind your back with arms straight.

B. Keeping the towel tight, bend elbows a few inches, then return to straight arms. Repeat 10 times.

C. Holding arms straight, slowly lift arms up a few inches then back down. Repeat 10 times.

Repeat moves B and C three times, then switch legs.

What it does: Targets the triceps, while the lunge strengthens the quadriceps, hamstrings, and gluteal muscles.

What it means in terms of fashion: You'd look HOT in a bandage dress, if that is what you wanted to wear.

5. Walking Plank

Lower to your forearms in a plank. Place your right hand down, then your left, elbows wide. Lifting to a straight arm plank, return back to a forearm plank by lowering the right forearm, then the left. Lead with right arm 10 times, then 10 with the left.

What it does: Improves shoulder stability; strengthens biceps, triceps, and deltoids; tones the abdominal wall, the back of the trunk, and the gluteal muscles.

What it means in terms of fashion: Wanna go splitsies on this?

Follow Marie Claire on Facebook for the latest celeb news, beauty tips, fascinating reads, livestream video, and more.

Bad news if you've still got crunches in your workout routine: not only could the de facto ab workout be the reason you're not seeing the toning you want, but crunches can also strain your pelvic floor, causing women to experience pain during sex.

Dr. Karla Wente, a pelvic floor physical therapist at DPT Sport in Illinois, says she never prescribes crunches because they're just not that good of an exercise due to the pressure they put on the pelvic floor.

Doing crunches without proper engagement of your pelvic floor might actually cause leakage, says Wente. On the flipside, women who already have strong pelvic floors and are doing crunches risk over-building and over-tightening their abdominal muscles and pelvic floors. Too much strength in these muscles can make penetration more difficult and, in some cases, painful.

If you're reading this and thinking "say no more, fam," don't abandon ab exercises just yet. Wente says women need a balance of strength and flexibility in the abs and pelvic floor to avoid painful sex. "Of course I want to promote physical activity and movement," Wente says, "but as a physical therapist we are in the business of optimizing movement."

Here's what you need to know.

You're probably not giving your pelvic floor the attention it deserves.

When you think about strengthening your core, your pelvic floor probably doesn't come to mind, but it's actually connected directly to the abs. We have four major muscles that make up our abdominals: two obliques, the rectus abdominis (AKA the six pack) and the transverse abdominis, our deepest layer. The rectus abdominis connects directly to the pelvic bone and the transverse abdominis (what you work out in pilates and barre) connects directly to the pelvic floor via connective tissue or fascia.

Crunches also won't cinch your waistline.

Wente says there is really no literature that supports spot training—the idea where you can lose weight in one area by working it over and over. People seem to understand doing bicep curls every day with increasing weight will make biceps get bigger, not smaller, but for some reason they seem to think doing crunches every day will make the stomach smaller.

"Your crunches might be worsening [your waistline]," says Wente, "because you're getting a larger muscle group and you're not working the deeper muscles. The transverse abdominis actually cinches your waist."

Finally convinced to be done with crunches? Here's Wente's pelvic floor-approved ab workouts.

1. Instead of crunches, try an isometric core contraction.

Laying on your back, bend your knees and put your feet on the floor and inhale, filling your low belly. This breath will lengthen the pelvic floor and abdominals. On your exhale pull in the pelvic floor and pull your bellybutton to your spine. That's one rep. "You aren't moving like you would in a crunch, but you are turning on and turning off [the entire pelvic floor area]," says Wente, "and that's a much more functional way to use your muscles."

Try two sets of 30 reps, spacing your sets throughout the day.

2. The plank position is your new best friend.

It's a neutral position and can work your deep transverse abdominis and your pelvic floor, says Wente. Assume a standard plank position paying special attention to spinal alignment. Tighten your abs to provide stability and make sure you don't hold your breath.

Start with 10 second planks for 10-15 reps. Progress from there but make sure you can do this basic form before moving on to modifications.

3. All about the V-Ups? Try modified planks.

Starting in a plank position, pick up your right hand and tap your left should. Put your right hand down and repeat this with your left hand to your right shoulder. Now, bring your left foot towards your center and tap with your right hand. Repeat with left hand to right foot. This takes balance, breathing and core engagement.

Try a set of 8 mixed in with a nice HIIT circuit.

4. Love bicycle crunches? Try proper form bicycle crunches.

"The bicycle in premise is not bad," says Wente, "but I don't have people lift their head." Keeping your head down puts your spine in neutral. The other common mistake people make in this pose? Holding their breath. "One of the easiest ways to throw off the balance of the system of your abs and pelvic floor is to hold your breath or not breath appropriately," says Wente.

No matter which exercise you try, Wente requires patients to take a deep, "belly breath" after each ab set. "If you're holding your breath your pelvic floor can't move in the way that it's supposed to, and your abs really can't either," she says.

If you're experiencing pain during sex or just had a baby, stop all ab exercises and visit a pelvic floor physical therapist. To find one near you, go here.

Follow Marie Claire on Facebook for the latest celeb news, beauty tips, fascinating reads, livestream video, and more.

Everyone knows that summoning the motivation to lace up your sneakers and hit the track is only half the exercise battle. Selecting the right playlist to maintain your pace can also make or break a good run, especially when you're dying to just take a break and walk it off. Here, a mixture of track classics (Eminem, anyone?) and soon-to-be-everywhere new releases that will boost your adrenaline with every beat and help you to break some new personal records this year.

1. "A Lonely Night" - The Weeknd

2. "Influence" - Tove Lo feat. Wiz Khalifa

3. "Change Your Mind (No Seas Cortes)" - Britney SPears

4. "Sneakin'" - Drake feat. 21 Savage

5. "Love on the Brain (Gigamesh Remix)" - Rihanna

6. "Greedy" - Ariana Grande

7. "Body Moves" - DNCE

8. "In My Feelings" - Verse Simmonds

9. "Norf Norf" - Vince Staples

10. "Let Me Love You" - DJ Snake feat. Justin Bieber

11. "Only You" - Ellie Goulding

12. "No Church in the Wild" - Jay Z and Kanye West feat. Frank Ocean and The Dream

13. "Crown on the Ground" - Sleigh Bells

14. "Jumpman" - Drake and Future

15. "Love on Top" - Beyonce

16. "Focus" - Ariana Grande

17. "Champagne Problems" - Nick Jonas

18. "Odd Look" -Kavinsky feat. The Weeknd

19. "Lose Yourself" - Eminem

20. "Backseat Freestyle" - Kendrick Lamar

21. "Teenage Dream" - Katy Perry

22. "POWER" - Kanye West

23. "Bad Girls" - M.I.A.

24. "Drunk on Love" Rihanna

25. "No Rest for the Wicked (Klangkarussel Remix)" - Lykke Li

26. "Such Great Heights" - The Postal Service

27. "Help Me Lose My Mind" - Disclosure feat. London Grammar

28. "How Deep is Your Love" - Calvin Harris feat. Disciples

29. "Truffle Butter" - Nicki Minaj feat. Drake and Lil Wayne

30. "Me & U" - Cassie

31. "When Love Hurts" - JoJo

32. "Sexy Back" - Justin Timberlake feat. Timberland

33. "Cheap Thrills (Le Youth Remix)" - Sia feat. Sean Paul and LE YOUTH

34. "The Girl is Mine (feat. Destiny's Child)" - 99 Souls

35. "Banquet" - Bloc Party

36. "Deceptacon" - Le Tigre

37. "Hideaway" - Kiesza

38. "212" - Azealia Banks feat. Lazy Jay

39. "Indestructible" - Robyn

40. "West Coast (The Young Professionals Remix)" - Lana del Rey

Follow Marie Claire on Facebook for the latest celeb news, beauty tips, fascinating reads, livestream video, and more.

People say anyone can be a runner. These are the same people who get out of bed at 5 a.m. to knock off five miles before work. The same people who can breezily complete a 10K after a night of hitting the bottle at happy hour. Yeah, that's not me.

I've always wanted to be "a runner." Not only did I want the label and the bragging rights that come with the moniker, but also longed for the lithe limbs, the muscular thighs, and an excuse to buy a collection of Lululemon running gear. Genetics, however, betrayed me—I'm just over five feet tall, and am more accurately described as short and squatty rather than long and lean. The only time I'd ever actually run was to make the breakfast cut-off at McDonald's.

My un-athleticism and aversion to exercise eventually caught up with me. I grew up in a small town in the Ozarks, and my family considered bacon grease to be a food group. By the time college rolled around I'd packed on the Freshman 15 and then some. I met my boyfriend (now-husband) during my sophomore year, and by the time we'd cohabitated, I could barely pull my once-loose size 14 shorts over my dimpled thighs. But I was happy. I had graduated college with honors; I had a shiny new house, and a brand-new husband to match.

And then my world turned upside down. I got the call while I was at work, and I knew. Isn't that how all these stories start out—that you knew something was wrong when you got The Call?  My dad and I had been fighting, and I hadn't spoken to him in eight days. He was divorced, suffering from prescription pill and alcohol addiction, and living alone for that last decade. A neighbor called to tell me that she'd been knocking on his door for a week with no answer. I drove the mile to his small rental house to find a pile of rain-soaked newspaper on his doorstep. I screamed for what felt like hours, but I'm sure it was probably only minutes. And then the numbness set in. 

During a time when I was supposed to be thinking about grad school and china patterns, I had to clean out my dead father's house, sell his used car, file life insurance policies, and plan a funeral. How does a 24-year-old coordinate music for a visitation and choose lining for a casket?

People say that time heals. You don't believe it, but you kindly nod your head. After a month of crying myself to sleep, hiding under my covers and waking up hoping that my once almost-perfect life was a dream, time had not healed me. 

So I decided to run. I wanted nothing more than to run away; to run as fast as I could. I wanted to run from the pain, the guilt, the responsibility—and I wanted to run from the fat.

My debut consisted of a slow jog around the block and promptly resulted in vomiting on my neighbor's rose bush. Surprisingly, I pushed on. And as I pushed on, life pushed on. Running was my only reason for getting out of bed in the morning. I went straight from the covers to the road—a hot mess of unwashed, tangled hair, un-brushed teeth, and rumpled pajamas.  

As I ran, I shed tears, and I unabashedly grieved for my father. I replayed that day, and the days that followed. I replayed our fight and the regret that lived in my heart. I cried in pain as my feet pounded the concrete. There were days when I wanted to turn to the anti-depressants that my doctor so willingly prescribed to me or the sleeping pills that are so readily available, but I laced up my sneakers each morning and running became my drug. Running became my counselor.

As the tears shed, so did the pounds. I didn't even realize that running was doing something for my body until I came face-to-face with denim. How many times had I cursed my jeans—blaming the dryer for having to up a size yet again? But for that last three months, I'd been slumming from bathroom to pajamas to leggings (on a good day), and when my trusty, comfy jeans slid down those once-chubby thighs, I realized that running might be saving more than my sanity.

I completed a 10K five months after my father passed away. Good memories began mingling with the sad during my runs—the constant film reel of finding him that day eventually stopped playing in my head. Each week, I'd have new thoughts; sometimes about work, often friends, my husband's support or weekend plans (I had weekend plans!), that were more positive and welcome. I even started getting dressed. Within a year, I finished an Olympic distance triathlon and have stayed steady at a size four.

I am now one of those annoying people who will say anyone can be a runner. I'm not fast nor lean, but I wake up at 5 a.m. to run five miles before work, and I have finished a 10K after a binge-y happy hour (thought it's not pretty). 

I'm also one of those people who knows that time heals. But here's the thing: I won't tell you that because it doesn't help to hear it. You have to find it on your own, one step at a time.

Follow Marie Claire on Facebook for the latest celeb news, beauty tips, fascinating reads, livestream video, and more.

After a long day of work, sometimes the last thing we want to do is head to the gym, even though we know it's good for us, we'll feel better afterward, etc. And while we are inspired to actually make it to pilates every once in a while, what about those days when you know that you should tone but are stuck at the office? Enter deskercise, in which you tone at your desk. Sure, sometimes you'll look a little silly, but who will be the one laughing when your beach bod looks slamming? For a few effective and minimally embarrassing/sweaty deskercise moves, we spoke with trainer and fitness expert Brooke Marrone, president and founder of Brooke Marrone Fitness. Here are her top moves: 

"On your way into the office, skip the elevator and head to the stairs to walk or jog up and down ten times as a cardio warm up. Stairs will benefit everything from building muscle to burning fat and boosting your metabolism." 

Muscles worked: Glutes, hamstrings, quads, and calves 

Sweat Factor: 3-5/10

"These are a compound strength exercise that targets numerous muscles in the lower body. Stand up tall in front of your chair with your feet shoulder width apart and your arms bent in front of your body. Keeping your abs in, bend your knees and lower your body down towards the chair. Make sure to shift your weight back into your heels and not your toes as you sit into the chair. Stand back up straight, pushing from your heels and repeat 20 times."

Muscles worked: Quads, glutes, hamstrings, and calves

Sweat factor: 2.5/10

"This is one of the most effective exercise for the back of the upper arms. Sit on the edge of your chair with your hands shoulder width apart and your knees bent with your feet flat about two feet away from the chair. Keeping your chest open and shoulders back, slide your butt off the chair. Slowly bend your elbows towards the back of the chair and lower your body to the floor bringing your elbows to about a 90 degree angle. From there push back up, straightening your arms to your starting position. Make sure to keep your body close to the chair. Repeat 10 times." 

Muscles worked: Triceps, chest, and shoulders

Sweat factor: 1/10

"Incline push-ups are a strength training exercise that target the muscles in the upper body. Place your hands on your desk slightly wider than shoulder width. Set your feet far enough away so that your body is in a straight line with your feet shoulder width apart and your arms perpendicular to your torso. Keeping your core in tight and maintaining a straight line with your body, bend your elbows out to the side to lower your chest towards your desk.  Only go as far down as you can keep proper form. Push back up straightening your arms to your starting position and repeat 15 times." 

Muscles worked: Chest, shoulders, and triceps

Sweat factor: 1.5/10

"One of my favorite ways to work the inner thigh muscles! If you have a small smooshy ball that is ideal, or you can use a small towel or even a roll of paper towels. Sit straight up in your chair with your shoulders back, abs in, knees bent at a 90 degree angle and feet flat on the floor. Place whatever you have between your knees and lightly squeeze to hold it in place. Keeping your abs in, begin to slowly squeeze your knees together as hard as you can 25 times. Follow that with 25 fast little squeezes and repeat for 3 sets."

Muscles worked: Adductors a.k.a inner thigh muscles and abs

Sweat factor: 1/10

Follow Marie Claire on Instagram for the latest celeb news, pretty pics, funny stuff, and an insider POV.

I am, by most standards, an "in shape" person. I work out about five days a week, I was a competitive swimmer for 12 years, and recently, I completed my first half marathon. 

But I live in the same world you do—the one with all the Instagram fitness stars and the SoulCycle groupies—women who make working out seem, sometimes, off-puttingly exclusive. Or even annoyingly trendy.

As I tried the latest exercise fads, there was a part of me that felt like a fraud in the world of kettle bells and barre classes. I wasn't the poster girl they all seemed to want to be. I didn't have the outfits, or the bubbliness. My body didn't look like theirs. And my instagram followers didn't care that (or if) I went to the gym. 

But at the same time, with body-positivity (thankfully) on the uptick, I had friends proudly joking about not remembering the last time they set foot in a gym—or even brazenly judging women who wanted to eat healthy. 

I was left somewhere in the middle, stuck between the anti-workout crowd and the fitness diehards.

When I started training for my half marathon, I began to find a middle ground. I loved the training because I was working toward a specific athletic goal, not a set weight or dress size. I carved out my own definition of fit, realizing that what I loved most was crossing the finish line, not the weight I lost or the culture I fit into.

It's not easy to keep myself in check about it, I'll be honest—but I know that if I hesitate to associate as "fit" because I don't have the right shape or can't lift the right amount of weight or don't snap gym selfies for my thousands of followers, I'm contributing to the same culture that made me feel left out in the first place. 

Nowadays, I feel stronger, happier, and healthier than I ever have before, but it took me a long time to get here. 

I'm proud of my fitness habits and own them for what they are: not just fit, but my fit. It's not about where I "belong" in the world of exercise fads, but about finding a place where I can be proud of my body not just for how it looks, but for what it can do.

Follow Marie Claire on Instagram for the latest celeb news, pretty pics, funny stuff, and an insider POV.

Look, we all know that working in an office isn't exactly ideal for your body (hence all those standing desks and stability balls popping up in the cubicles around you). But since quitting your job to move to an island and scoop ice cream isn't an option for *everyone*, here are the office-y things that are wreaking havoc on your life—so you can avoid to the best of your ability. (Good luck on #1 though.)

1. You work with a lot of men.

Yup. A new study found that women who work in male-dominated offices suffer negative effects to their brain chemistry—basically, making you more susceptible to disease. Cool. To combat, uh, life, take care of yourself and your stress levels? (I'm sorry, there's no real way to deal with this other than find a different job that's super chill and run by women.)

2. You change up your shifts or work hours.

Love an ever-changing schedule? Like the idea of packing in the hours so you can have a sweet vacation after? Sorry to say it, buuuut...you're doing nothing for your well-being. Besides messing with your sleep schedules, which can screw up things like your metabolism and blood pressure, you're also more susceptible to heart disease and depression. (Yay!) And bonus—women are particularly at risk, as schedules that work against internal clocks ups your risk of Type 2 diabetes and breast cancer. (Double yay!)

3. Your commute sucks.

Not really surprising, but the longer your commute, the less you love life—increasing your odds of developing depression and anxiety. You also mess with your sleep (duh). But you don't need a particularly *long* commute for things to go south—traveling more than 10 miles from your home to your office raises your blood sugar, cholesterol, and blood pressure. Chill.

4. You go on frequent business trips.

What might be seen as a perk of a job can actually be quite the opposite. Frequent business travelers are almost twice as likely to be obese, as well as have higher levels of blood pressure and cholesterol. Not to mention—constant traveling (and the time away from family) increases overall stress.

5. You have a standing desk.

Haha! You bought into the hype, and now your body is just as pissed off as if you were sitting—just in different ways. Not only are you at an increased risk of carpal tunnel thanks to the positioning of your hands, but all that time standing creates an additional load on your circulatory system. Translation? Varicose veins.

6. You, uh, sit.

The standing desk wasn't *all* hype, though. Sitting at work (and/or for long periods of time) puts you at increased risk for muscular skeletal disorders, obesity, diabetes, cancer, heart disease...you get the gist. And this is even if you work out. Hooray.

7. Your office has frequent "motivational meetings".

We've all been to those "team-building" meetings, the subtext of which is: "Why the hell are we here?" Turns out, those meetings are making you sad—literally. Research shows that forcing people to feel positive about something that they're unclear or unsure about can actually highlight how unhappy everyone is and make people feel depressed. Oops.

8. You work on tight deadlines.

Quick turnarounds on important projects affect your learning and memory, much in the same way that severe stress lasting weeks or months can. It's all the same to your brain.

You have a life, and there's a bucket list of things you want to accomplish, like, learning how to speak French without an American accent or nailing a perfect contour on your first try. You're a working woman with sh*t to do, so why spend time sweating at the gym? Answer: because your body and mind want need you to.

While many people tend to exercise solely for leaner muscles or a trimmer waist, getting sweaty does way more for you than just changing what's in the mirror. Hey, we just heard you go "psh," so take it back and wait until you hear us out.

Experts and studies always point out that regular physical activity boosts your arousal even if you're in a never-ending dry spell. And really, think about it: Yoga poses like downward dog sound all Zen-like, but those instructors are really just priming you for the bedroom. Namaste.

Breast cancer, heart attacks—which is the leading cause of death for all U.S. women—high blood pressure, stroke, hypertension, diabetes...need we say more? Unlike medications, exercise seems to be one of the most natural ways to keep healthy against most illnesses, and that's incredible.

Ten bucks says the first thing you thought of was "I work hard for the money," and you're not off. A study from the Journal of Labor Research discovered that employees who regularly exercise made about 9% more than those who don't. Who knows what the relationship is there, but SoulCycle anyone?

Can we all agree counting sheep doesn't work? Okay, good. A 2013 poll from the National Sleep Foundation found that exercisers reported better sleep quality than non-exercisers. (Even though they slept the same amount on average).

You: "LOL." Us: We're dead serious. Experts suggest you should sweat out those alcohol toxins—now, how to get yourself out of bed is another thing....

According to a study published in the Journal of Personality and Social Psychology, couples who engage in "exciting" activities (get your mind out of the gutter: we're referring to exercise) reported more satisfaction with each other and greater intimacy. No, sex doesn't count as exercise...although it should.

Put away your fancy-schmancy face creams because research presented by the American Medical Society for Sports Medicine last year suggests that people in their 40s who exercised frequently (at least three hours of moderate to vigorous activity a week) had similar skin compositions—in the buttox specifically since it's rarely exposed to sunlight—as people in their 20s and 30s when examined microscopically.

Elle Woods said it the best:

Because this is so freaking hard to do...one survey published in journal Human Resource Management found that people who exercised frequently during the week felt more confident in balancing their work and home life than others. Why? As Elle said, endorphins make you happy—and less stressed about everything.

A Neurology study suggests that high levels of cardio activity at a younger age (think 18 to 30) improved participants' cognitive abilities 25 years later. Ahem, that's your cue to get moving.

You should also check out:

The 20-Something's Guide to Preventing Wrinkles

15 Foods That Scientifically Alter Your Mood

18 Ways You're Sleeping Wrong

True to form, Beyoncé has delivered an unparalleled ode to Michelle Obama's "Let's Move" health initiative. As a tribute to the campaign's fifth anniversary, Bey posted one of her signature time-lapse Instagram videos showing off some considerable workout chops—and, better yet, a play-by-play of her go-to moves.

Since we'd go to any lengths to look like the Queen, we asked fitness trainer and master sports nutritionist Natalie Jill to break down the routine.

The Core: Standing Side Crunches

The secret to saying goodbye to that muffin top? Tone those obliques and combine it with proper nutrition. Start with feet shoulder width apart, core tight, glutes tight, then bring your knee up to meet your elbow. Start with 10 each side, but work your way up until you feel the burn.

The Core: Full Body Sit-Up With Medicine Ball

This is a tough exercise and will really get you a strong core and a flat stomach. If you are a beginner, you can skip the medicine ball, or use something lighter in weight. Stretch your arms out over your head to get full extension and make the body as long as possible, then bring your arms up, while simultaneously bringing your knees up and feet in. As you get more advanced, never let your feet touch the ground and up the weight of the medicine ball.

The Arms: Weighted Alternating Dumbell Punches

Start with feet staggered. Whichever foot is forward, make two jabs with that arm, then a punch with the opposite arm. Make sure you rotate those hips on the punch. Remember: Jab-jab-PUNCH! Make sure you keep your core tight, stretch your body tall, and get those shoulders back after the punch. You don't want to stay rounded and forward—get extended, girl. Do 10 reps of jab-jab-PUNCH with left foot forward, then do 10 reps with right foot forward. Just remember, whichever foot is forward, that's the arm you are jabbing with. 

The Butt: Explosive Lateral Bench Hops

This is a great exercise for those glutes, and to get that booty that Bey is famous for. Keep your core tight the entire time. Start with one foot on a bench, and explosively jump and switch legs. Not only is it great for that booty, but it also conditions your lungs and cardiovascular system. Get that blood pumping with 20 hops (10 each side), and if you are more advanced, challenge yourself and see how many you can do in 30 or even 60 seconds.

The Legs: Forward Lunges

Stand up tall with hands on your hips keeping your shoulders back. Then, step forward so that when fully extended your knee is in line over your heel, then spring back up! Beyonce is seen doing one leg at a time and then switching, but she's definitely had her practice. Start with 10 on one leg, then switch sides.

Hey, if it's good enough for the Queen...

You should also check out:

How to Work Out While You're Binge-Watching Netflix

How to Work Out While You're Getting Ready for Work

The Year of the Butt: How to Get What They've Got

Studies keep telling us that—despite the fact that our jobs kind of call for it—sitting down all day is killing us. Yesterday, Apple CEO Tim Cook even called sitting "the new cancer." But just-released research says that the treadmill desk, which we thought was supposed to be the answer, may not be the cure-all we thought. 

Researchers at Oregon State University had a group of overweight and obese office workers try treadmill desks for three months, and measured their daily step count and general physical activity. They found that treadmill desks help you get active, but not by a whole lot.

In general, participants took 1,000 more steps every day, but had no significant weight loss or change to their BMIs after three straight months. That might be because the participants slacked off—they only used the treadmills on average for 45 minutes a day, which is half of what they were asked to do. Also, they walked slowly (about 1.8 miles per hour), which doesn't measure up to the moderate-intensity exercise you need to stay healthy. (But really, have you tried to type an email while you're jogging at a steady clip? Scary.)

"One of the challenges with the treadmill desk is that it needs to be lower-intensity activity so employees can still perform their work duties," lead researcher John M. Schuna, Jr. said in a press release. And if it's tough to work while walking, you may be more tempted to step off, grab a coffee, and chat with a coworker about Downton Abbey instead. There goes your treadmill time—and your productivity.

So: We know we're not supposed to sit all day. But the extreme opposite (walking while working) doesn't seem to help either. Prize for the first person who figures out what we are supposed to do.

You should also check out:

Cholesterol Is Officially Not Terrible for You Anymore

A New Study Says That Marijuana May Help Treat Depression

Breast Cancer Is No Longer the Number-One Cancer Killer of Women

We've spent the better part of 2015 marathoning through seasons 1-7 of Gilmore Girls, and while watching Lorelei and Rory shoot the breeze (puns, pop culture references, et al) is kind of like brain exercise, our bodies have been in full-on hibernation mode. Now that all that "summer bodies are made in winter" talk is rearing its ugly head, we know we need to start getting in shape—but please don't let it interfere with our jam-packed TV-watching schedules?

It may sound too good (slash lazy) to be true, but thanks to three fitness experts, we now have six quick and easy exercises that cater to our poor Netflix-addicted souls. Just in time for the Friends revival.

1. Try some Criss-Cross Jumping Jacks during commercial breaks. "Start standing with your feet together and arms by your side. Jump with your legs open and out to the side and cross arms overhead. Next, scissor legs, crossing left leg in front of the right, as left arm crosses over right at chest level. Repeat alternating sides, 25 times each." —Brooke Marrone, president and founder of Brooke Marrone training studio
2. Sculpt your stems while lying in bed with Side Lying Leg Lifts. "While lying on your side, stack your legs and bring them out to a 45 degree angle in front of your body. Flex your feet and lift your top leg slightly higher than you hip and almost all the way back down. Aim for a total of 100 on each side." —Brooke Marrone
3. Tone all over (legs, butt, shoulders, and back) with Chair Poses. "Begin standing with your feet together and big toes touching. Inhale, then lift your arms up until they are perpendicular to the floor with your pinkies rotating in. Exhale, then sit your hips back and bring your thighs as close to parallel with the floor as you can. Lean your torso slightly forward, shift your weight in your heels, and engage your core by drawing your belly button into your spine. Pull your shoulders down your back. Hold for 8 to 10 breaths." —Dempsey Marks, fitness trainer, yoga instructor, and founder of DempseyFit.com
4. Do Bra Lifts and Squeezes with a pillow or stuffed animal to target your pectoral muscle, AKA the "natural bra." "Sit on a sofa with your back straight and tummy tucked in. Place the squeezable object between your palms. Do a series of 25 quick squeezes, then right away, a series of 10 slow squeezes. Rest 30 seconds, then repeat the routine four times." —Valerie Orsoni, founder of LeBootCamp.com and author of LeBootCamp Diet (out April 7, 2015)
5. Also while on the sofa: Improve your posture, ease tension, and tone muscle with Upper Back Stretches. "Sit on a sofa with your back straight, tummy tucked in, and feet flat on the floor. Bring your shoulder blades together, then grab your left wrist with your right hand. Bring your shoulder blades even closer and pull your left wrist to the right until you feel a nice stretch. Keep the stretch for 30 seconds." —Valerie Orsoni
6. Once your binge session is over, end it with Downward Dogs to boost circulation, as well as strengthen your arms and legs. "Start with your hands slightly in front of your shoulders with the weight shifted back into your heels and your feet shoulder width apart. Tuck your toes and pop your hips to the sky into your forward fold. Make sure to keep your shoulders down, hips high, and weight shifted into your heels. Breathe, holding for five seconds, and drop your knees down for a brief rest. Repeat six times." —Brooke Marrone

You should also check out:

How to Work Out While You're Getting Ready for Work

The Year of the Butt: How to Get What They've Got

It's not news that living a healthy lifestyle makes you healthier in the long term. But a new study proves just how much that's true.

The study, published in the Journal of the American College of Cardiology, found that three quarters of heart attacks among women could be prevented by healthy habits.

Researchers at Indiana University, Harvard, and Brigham and Women's Hospital followed 70,000 women from age 27 to 44 over 20 years, and documented when any of them were diagnosed with heart disease. Every two years, they checked in on their lifestyle habits. 

Women with these six habits had a 92 percent lower risk of having a heart attack, and were 66 percent less likely to develop risk factors like high cholesterol, high blood pressure, and diabetes:

Did that last one surprise anybody else? We think it's because watching TV equates to inactive time (and also, let's face it, wine consumption—you can't watch Scandal or The Good Wife without a glass of red in hand, it's basically a law). 

The good news? Overall, deaths from heart disease are on the decline. But that's actually not the case among younger women, who have seen these rates plateau in recent years. And that might be because of how we live our lives.

"This is an important public health message," lead author Andrewa K. Chomistek said in a press release. "Women should begin following these lifestyle practices early in life." 

Sorry, Scandal. We still love you. 

You should also check out:

I Had a Heart Attack at Age 25

11 Bad Habits Real Women Want to Break This Year

Does Yoga Work as Well as Cardio?

We've been waiting since May to swaddle ourselves in more layers than a mille-feuille, but that doesn't mean "out of sight, out of mind" for those limbs giving our cashmere sleeves shape.

To ensure the adjective "baggy" only applies to our sweaters this season, we consulted four fitness experts who kindly provided nine easy exercises that require nothing more than some room and a bit of motivation. Whether you break out these moves at the gym or during an episode of Scandal, just try them—so you feel more confident baring your arms in a jaw-dropping dress or just knowing they're there, defined and taut, under your cozy oversized knit.

Exercise 1: Down Dog, Plank Walking, and Turbo Dog sequence

"My favorite quick arm-toning workout for any level involves three simple poses. This sequence is meant to be a fast but intense workout for your arms you can do daily in just three minutes."—Tiffany Cruikshank, internationally renowned yoga instructor, educator, and founder of Yoga Medicine

1. "For beginners, simply stay in down dog and breath for 30–60 seconds. For more of a challenge, lift one leg up, then hop and switch legs. The key to this is to keep the shoulders stabilized by hugging them down into the sockets—shoulder blades away from the ears—then leaning a little weight toward the hands. These are just small hops back and forth to get the heart rate up and tone the arms." (Repeat for 30-60 seconds.)

2. "Step into plank and continue hugging the shoulders into the sockets as you keep the core engaged by drawing your front ribs back toward your spine. For beginners, simply stay in plank and breath for 30–60 seconds. For more intensity, maintain the core and shoulder support and place one forearm on the floor then the other. Next, place one hand back on the floor, then the other to bring you back into plank. Move the torso and hips as little as possible, which will require good core strength in addition to the arm work you're doing." (Repeat for 30–60 seconds.)

3. "Come into tabletop position with the wrists under the shoulders and the knees under the hips. Keeping the core engaged, start bending your elbows. For beginners, just bend them an inch. For more intensity, bend the elbows more so your elbows are a few inches from the floor. The key to this one is to keep hugging the elbows in like you're holding a beach ball between them. Next, lean your hips toward your heels, slowly lift your knees, and bring your hips and legs into down dog as you keep your elbows bent." (Hold for 30–60 seconds then rest.)

Exercise 2: Lateral Shuffle Pushup

"Target your chest, shoulders, triceps, and abs with this spin on a regular pushup."—Danielle Hopkins, Equinox Printing House Group Fitness Manager

1. Start in a standard pushup position with your spine long and flat, shoulders placed directly over your wrists.

2. Perform one traditional pushup and return to a high plank.

3. Then, side-step both your arms and feet a few inches to the right and repeat the pushup.

4. Continue for a total of 3 reps to the right and 3 to the left. (Repeat twice, rest, and cycle through again.)

Exercise 3: Iron Triceps

"You can do this at home using your sofa, your bed, a bath that's bolted securely, or in the park using a bench."—Valerie Orsoni, health and wellness expert, author, founder of LEBOOTCAMP

1. Stand with your back facing the seat or support. Place your hands behind you on the seat, hip-distance apart, and face forward.

2. Walk your legs forward until they are at a 90-degree angle. Keeping your back straight, use the force in your triceps to lower your body until your bum is just below knee level. Do not let your body drop too far.

3. Slowly lift your body back up to its original position, controlling your triceps as you do so. Do not bounce. Try and maintain full control throughout.

Beginners: 2 sets of 10 reps; 15-second rest between series

Intermediate: 2 sets of 25 reps; 15-second rest between series

Advanced: 3 sets of 50 reps, 15-second rest between series

Exercise 4: Downward Dog Pushup—Brooke Marrone, president and founder of Brooke Marrone training studio

1. On all fours, place your hands directly under your shoulders and your knees shoulder-width apart directly under the hips.

2. Tuck your toes under, and lift your hips into a downward dog position.

3. Next, bend your elbows out to the side and lower the top of your head to the floor making sure to not bring your hands out too far in front of you.

4. Push back up to straight arm downward dog. (Repeat 10 times.)

Exercise 5: Sea Star

"You can do this at home during commercials or in the grass at a park. This exercise will tone your forearm as you press to balance your body, your biceps and triceps to hold your body up in the air, your shoulders, and your core. If you lift the upper leg like I'm doing, you'll also strengthen your abductors."—Valerie Orsoni, health and wellness expert, author, founder of LEBOOTCAMP

1. Start on your side, body straight.

2. As you lift your bum, keep your back straight, abs contracted, and legs long.

3. Make sure you don't collapse on your shoulder. Press on your forearm to help stabilize the pose.

4. If you feel comfortable, lift your upper leg in the air.

Beginners: Keep pose for 15 seconds and repeat on other side

Intermediate: Keep pose for 30 seconds, repeat on other side, 30-second rest, then repeat

Advanced: Keep pose for 30 seconds while moving the upper leg up and down; repeat on other side 4 times

Exercise 6: Plank Jacks—Brooke Marrone, president and founder of Brooke Marrone training studio

1. Begin in plank position with your shoulders over your wrists, your feet together, and maintaining a straight line from your head to your toes.

2. Keeping your body as still as you can and trying not to pop your butt, jump your legs wide and then back together. (Repeat 25 times.)

Exercise 7: Rotating Plank—Dempsey Marks, fitness trainer, yoga instructor, and founder of DempseyFIT.com

1. Begin in a plank position, stacking your shoulders above your wrists.

2. Keep your neck long, gazing about 6 inches in front of your hands.

3. Engage your core and rotate your torso to the left, reaching your left arm up to the sky, pivoting on the balls of your feet.

4. Pause briefly and return to the starting position. (Complete 8 repetitions on each side.)

Exercise 8: High-Low Plank—Brooke Marrone, president and founder of Brooke Marrone training studio

1. Start in low plank with your feet shoulder-width apart, your elbows directly under your shoulders, and your body in a straight line from your head to your toes.

2. Lift to a high plank by pushing yourself up with your right hand, then your left, bringing your arms straight and trying to keep your body as still as you can.

3. Come back down to low plank leading with the same arm.

4. Repeat, alternating arms and leading with your right. (Repeat 5 times each side.)

Modification: Hold low plank for 10 seconds, drop your knees, then hold high plank for 10 seconds. (Repeat 5 times.)

Exercise 9: Tricep Pushup—Dempsey Marks, fitness trainer, yoga instructor, and founder of DempseyFIT.com

1. Begin in a plank position. Be sure your hands are directly under your shoulders.

2. Lower your knees to the ground. Your body should be a straight line from the crown of your head to your knees

3. Draw your belly button to your spine and slowly lower into a pushup, keeping your elbows squeezing into your ribs. (Your elbows should be pointing straight back!)

4. Slowly return to the starting position. (Complete 8–10 repetitions.)

Exercise 10: Shoulder Blaster—Dempsey Marks, fitness trainer, yoga instructor, and founder of DempseyFIT.com

1. Begin standing with your feet shoulder-distance apart, and make fists with your hands.

2. Simultaneously lift your right arm out to the side and your left arm in front of you. Keep your arms straight.

3. Pause when your arms reach shoulder height. Hold for 3–5 seconds before slowly returning to the starting position.

4. Repeat on the other side. (Complete 8 holds on each side.)

Related Links:

8 Easy Exercises to Strengthen and Stretch Your Way Into Any Pair of High Heels

Toning Exercises to Get in Shape Fast

For Firmer Abs

Nothing's worse than struggling to walk in a fabulous (and vertiginous!) pair of pumps. Instead of relegating them to the back of your closet—never to be worn again—implement a new fitness routine designed to strengthen and stretch your stems, as well as minimize the risk of sustaining common stiletto-related injuries (think chronic sciatic nerve pain, foot stress fractures, and hip and knee tendinitis).

Whether you prefer working out at the gym or in the comfort of your home, our friend Terrence Walcott, Training Manager and Training Specialist at DavidBartonGym in New York City, helped us demonstrate eight great moves that'll give you a gorgeous set of gams—and a much more graceful gait.

At-the-Gym Exercise #1: Leg Press

"When this machine is used with a challenging weight, this exercise gives you the most bang for your buck since it works every muscle that is activated when walking in high heels," says Walcott. "That's the quadriceps, hamstrings, calves and the gluteus maximus." (Perform four sets of 10 reps.)

At-Home Exercise #2: Floor Calf Raise

"This strength training exercise targets the calves and shins—the muscles responsible for stabilizing the ankles," says Walcott. "Strong ankles are imperative for stiletto-wearers, as are the calves since they're in a fully flexed position when in heels." (Perform three sets of 20 reps.)

At-the-Gym Exercise #3: Seated Calf Raise

"Strengthening the calf in a seated position allows the joints and muscles in the ankle area to generate even more force," says Walcott. "This exercise is great for improving your stance and maintaining better balance." (Perform three sets of 20 reps.)

At-Home Exercise #4: Foam Roller Myofascial Release

"Rolling the sides of the quads and calves on a foam roller is actually better than performing warm up and cool down stretches," explains Walcott. "It increases blood flow to the legs, bringing oxygen and vital nutrients to the muscles that are working the hardest." (Roll for five minutes on each side.)

At-the-Gym Exercise #5: Resisted Standing Hip Abductor

"On this machine you're usually seated and working the outer thighs—however, modifying the position so that your bottom is raised six inches off of the seat directly targets the glutes," says Walcott. "Strong glutes help prevent lower back injuries, as that muscle group is responsible for supporting the pelvis, which is tilted into an awkward position when wearing stilettos." (Perform three sets of 20 reps.)

At-Home Exercise #6: Ankle Alphabet

"Moving your ankles in a dynamic stretch with a full range of motion boosts circulation and loosens the ligaments and tendons that reside in the ankle area," says Walcott. "While seated on the floor with your knees up, elevate one leg in the air and begin writing out the entire alphabet with your foot. Alternate between feet, as well as tracing the alphabet in lowercase and uppercase letters, in cursive and manuscript."

At-the-Gym Exercise #7: Leg Extension

"This machine typically works the entire quadriceps group, but when seated forward a bit, the intention moves away from the knee and closer to the hip," says Walcott. "Strong hip flexors help alleviate the stress that high heels put on the lower back." (Perform three sets of 20 reps.)

At-Home Exercise #8: Arch Rolls

"This myofascial release move is equivalent to receiving a reflexology foot massage," says Walcott. "Rolling a ball underneath the arches helps relieve tension and de-stress the bottom of your feet, which are often irritated for habitual high-heel wearers," says Walcott. (Roll for at least two minutes on each foot.)

"And if you want to de-stress the entire foot, roll on something that's wider and longer, like a can of soup, a rolling pin, or even a bottle of wine," recommends Walcott.

Our model is wearing the following throughout: Michi Motorino Crop Pants, $119; shop.michiny.com worn with Brooks Ravenna 5 Sneakers, $109.99; six02.com, and Nike Legend Tiger Print Capri, $65; six02.com worn with Adidas Pure Boost Sneakers, $119.99; six02.com.

Related:

So, You Really Want to Walk in These Heels?

Heal Your Sore Feet

Sexy Stems: Get Lean, Sexy Legs

Photo/GIF Credits: Kathryn Friedman

How's this for sweat equity: Women who worked out moderately for 20 to 30 minutes three or more times a week earned 9 percent more than those who didn't, according to one study cited in a Journal of Labor Research paper. Here are just a few of the ways exercise may be beneficial to your bottom line, based on the ever-building body of scientific literature that delves into the topic.

You're smarter.

Think of that heartpumping elliptical trek as a snack break for your brain. The increased blood flow, chock-full of oxygen and nutrients, feeds your capacity to spawn brilliant ideas—and keeps your clients coming back for more. This past spring, a Psychological Medicine paper suggested that the longer people worked out regularly throughout their lifetime, the better their brains functioned.

You're happier.

A brisk walk may take just 20 minutes, but that serotonin boost may last for hours, making you more enthusiastic about your job (another meeting, yay!). That's an attribute higher-ups notice—and one they may compensate you for accordingly.

You've got more gusto.

A recent study on cancer survivors reported that those who returned to work while taking up an exercise regimen felt more energetic at their workplaces than those who didn't. Makes sense for healthy individuals, too: With more feel-good hormones pumping through your body, you may be less likely to shrink from challenging assignments. What boss wouldn't be impressed with that?

You're healthier.

A recent Journal of Occupational and Environmental Medicine paper further confirmed what we've suspected all along: Those who exercise less end up taking more sick days. And as Woody Allen once said, "Eighty percent of success is showing up."



Janet Jackson would have us believe we are part of a rhythm nation, but I have my doubts, and they surface 12 minutes into the new 2Fly class at Crunch gym in New York City. Instructors Kristin Sudeikis and Rachel C. Warren—who created this '90s-inspired dance class that's rolling out to Crunch locations across the country—have just led our group through a warm-up and are now demonstrating the day's choreography routine. As far as I can tell, our bottom halves are supposed to be doing a hop-hop-sliiide, hop-hop-sliiide while we brush imaginary crumbs off our shoulders to the right-left-right-right, then the left-right-left-left. I am hopping and brushing, but the sequence is beyond me. So I take the advice Warren offered right after introducing herself with her "fly name," RaeC: "When in doubt, strike a pose."

2Fly may be a dance class, but a soundtrack that includes Kris Kross, TLC, and others from the New Jack Swing Era also makes it 45 minutes of '90s nostalgia. And there's no shortage of that lately, from the cropped sweaters and overalls in Phillip Lim's spring collection to this summer's Boyz II Men–New Kids on the Block–98 Degrees tour.

But this class is more than a trip down memory lane: The aerobic workout also tones muscles. Kid 'N Play's Charleston-like hopping works calves and quads; the Robocop (imagine pulling invisible ropes) targets the chest and arms; and all that squatting in the Hammer Dance tones glutes and hamstrings.

I feel all those muscles working when Warren pauses the music during a beat in the routine where we are supposed to hit our marks with arms crossed like LL Cool J. She surveys the studio. Most of us are standing like Russian folk dancers, shoulders and hips aligned with yogic perfection. We are a group of many races, but there's just no other way to say this: We look so … white.

"Loosen up, guys! Half the move is the attitude!" Warren says. Sudeikis stiffens her spine to bring her shoulders in line with her hips, mimicking us. "You're here," she says. Then she relaxes, shifts her weight to her back foot, and cocks her torso. "You need to be here." I try it and feel my obliques engage. "Yes!" Sudeikis shouts to the room. "Instagram it!" Warren turns the music back on and Bell Biv DeVoe's "Poison" fills the studio. I am definitely not fly, but I'm having fun.

"It's a workout, but it's more about the attitude and letting go of inhibitions," Sudeikis says after class. I want to point out it's hard to chillax in front of a mirrored wall, but when Sudeikis rattles off songs she uses in the class, my cynicism deflates faster than Vanilla Ice's career. "'I Wanna Sex You Up,' 'Motownphilly'—who doesn't hear those and smile? Even if you were in kindergarten when they were on the radio, you remember them."

Actually, I was 12, going to dances in the darkened lunchroom of Robert K. Shafer Middle School, where my asymmetrical bob and I attempted to kick it to Salt-N-Pepa. I drop down to demonstrate one of my horribly incompetent moves from back in the day. Sudeikis looks at me. "Yes! Exactly!" she says. "I think you're ready for a fly name. We're gonna call you J-Gold." After that workout, it's more like "Abs of Steel."

Visit marieclaire.com/dance for the best dance classes in your city.

Celebrities do it all the time: In anticipation of a film or event, they whip post-baby bodies into top shape by training like madwomen — lunging, squatting, and tricep-dipping their way back into the size-00 kingdom of heaven.

The good news for the rest of us: a) We aren't endlessly scrutinized by paparazzi, and b) it doesn't actually take that kind of high-intensity training to reach peak form. In fact, most experts agree that by pushing your body to the limits, you're more likely to get injured, sick, or burnt-out than reach HD-ready perfection.

And yet, more Americans are engaging in extreme exercise than ever before. According to Running USA, a nonprofit organization based in Colorado Springs, the number of marathon finishers has increased by nearly 50 percent since 2000. Yoga, meanwhile, has exploded — going from 4 to 20 million practitioners in the U.S. alone over the last 10 years — with a surge of interest in vigorous forms like Bikram (hot yoga) and Ashtanga (an athletic series). Add to that the proliferation of high-octane boot camps, Spinning classes, and barre workouts — many of which inspire almost cultlike obsession.

"I'm back in my size-24 jeans," raves Tina Craig, a Dallas fashion blogger who takes back-to-back kickboxing and Pilates classes three days a week. But it wasn't just about the weight loss. "I felt like an old milking cow most days," says Craig, a mother of one who struggled with her post-pregnancy shape. "My exercise regimen was validation that I had some sort of control over my life, which had been taken over by an adorable but demanding little bundle." Tracy Stern, a Philadelphia- and New York-based tea entrepreneur known for her sleek physique and glamorous wardrobe, spent last year following a grueling workout schedule that included several yoga classes, two aerial gymnastics lessons, and boxing and Pilates classes — all in one week. "I was under the influence," says Stern, who felt pressure from friends to strive toward what she now considers an unnatural idea of physical perfection. At times, however, Stern admits she'd gone overboard. "I couldn't even brush my hair after," she says of one exceptionally strenuous period.

Indeed, it's precisely the going overboard that becomes the problem. What motivates people who exercise to extremes (excluding Olympic and professional athletes) often isn't good health, or even fitness. "It's fear," says Sheenah Hankin, a psychotherapist in Manhattan. "They think, If I don't exercise, I am going to gain weight, lose my muscle tone. It's emotional, not rational. It's a terrible trap," says Hankin, and akin to what happens in the minds of people with eating disorders.

"It's about control," echoes Loren Bassett, whose namesake boot camp, taught in 100- to 105-degree temperatures, at Pure Yoga in New York City, tends to draw a roomful of hyper-fit diehards. In other words, while you can't control every aspect of your life — in particular, the things that make you feel insecure or unhappy — you can control how much you exercise, like anorexics control how much they eat. Says Bassett, "The main thing is looking at the mind-set of the person. If you're feeling anxious when you can't exercise, that's a sign you've crossed the line between healthy and compulsive."

It's easy to see why so many women feel driven to push themselves the extra mile when 100-pound Hollywood actresses serve as cultural icons. But there's more to the super-fit trend than our collective obsession with celebrity bodies, says Christine Whelan, a professor of sociology at the University of Pittsburgh. Whelan notes that in our status-conscious society, having a yoga butt is akin to walking down the street in Louboutins — it's just another thing to tick off the I've-already-got-it list. "Being thin and buff is seen as a statement to the world that you have the time to exercise and are above the temptations of excess calories and hours in front of the TV," she says. It's like that old saying, with a new twist: You can never be too rich or too fit.

The latter can come at a steep price, though. When she's gearing up to compete in a triathlon, Cassidy Vineyard, a Brooklyn-based production coordinator for a fashion company, trains twice a day, swimming in the morning and riding her bike or going for a long run after work. Saturdays and Sundays are often reserved for workouts or races (Vineyard completed two marathons, five half marathons, and two triathlons last year), leaving little time to socialize. "I missed my former roommate's bridal shower," she admits regretfully. "That definitely burned a bridge." Luckily, Vineyard's fiancé is more forgiving. "He's pretty active as well. I don't think we would be getting married if he wasn't so understanding."

Psychological suffering aside, there are physical ramifications as well. "Unfortunately, we live in a more-is-better society, and people get nervous about sustaining their fitness level," says Geralyn Coopersmith, an exercise physiologist and national director of the Equinox Fitness Training Institute. "But if you overtrain and don't leave your body enough time to recover, it's not a matter of if you are going to get injured; it's a matter of when and how badly."

The longer and harder you work out, the more fatigued you become, which can likely compromise form, explains Dr. Carrie McCulloch, who cofounded Kinected, a Pilates studio in Manhattan. "So you're not getting the most out of your workouts." McCulloch also cites tendonitis and bursitis as two injuries commonly seen among people who have pushed themselves too far.

In addition to injury, overtraining can also lead to adrenal and metabolic burnout, even infection, warns Harley Pasternak, a Los Angeles — based trainer who counts Jennifer Hudson and Milla Jovovich as clients. (During vigorous exercise, the body releases stress-related hormones that tax the immune system.) What's more, working the same muscle groups too soon after strength training can impede potential results. "The majority of your muscles need 36 to 48 hours to repair," says Jim Karas, a Chicago-based weight-loss expert and author of The Petite Advantage Diet. Good old-fashioned cardio workouts (like hitting the elliptical) don't require the same amount of rest between sessions, but many experts recommend alternating between hard and easy days, and high-impact and low-impact activities. "Work out smarter, not longer," adds Pasternak.

Besides the futility of the behavior, consider the possible long-term jeopardy. A study recently published in the European Heart Journal suggests that excessive exercise may cause permanent damage to the heart, based on the finding that five of the 40 elite athletes participating in the study sustained scarring on their right ventricle a week after competing in high-intensity sports. "Further study is necessary to clarify the link between arrhythmias and constant extreme workouts," says Dr. Gordon Blackburn, an exercise physiologist and the program director of cardiac rehabilitation at the Cleveland Clinic. Blackburn adds that the average person need only expend 2,000 calories a week — roughly the equivalent of jogging three miles, five days a week — to optimize the cardiovascular benefits of exercise.

There are, of course, exceptions to every rule. David Kirsch, the celebrity trainer responsible for whittling Heidi Klum's postpartum form, acknowledges that he sometimes prescribes twice-a-day workouts, but only for clients prepping for a show or a movie. But while high-profile figures like Kirsch might stand up to an overzealous client, in today's hypercompetitive boutique workout world, many struggling trainers and owners are loathe to discourage repeat customers.

Still, the time it takes to overexercise ultimately adds up to a pace even type-A's can't always sustain. Stephanie Hirsch, an attractive Manhattan-based artist, used to Spin five times a week at SoulCycle, even signing up for double sessions. Looking back, she insists that some results of the grueling sessions were ultimately positive. "It lowered my stress and increased my energy level," says Hirsch. "I also noticed it in my stomach and arms," she observes. But she does admit that after losing 10 pounds, the routine was too time-consuming, and she scaled back to three or four times a week. "I do feel guilty. I see a difference in my body, which I don't love, but my kids are my top priority, work is second, and things like Spinning sometimes have to fall by the wayside."

THE COMMUTER

You're a nine-to-fiver who wishes you could swap your to-and-from-work trek for the treadmill.

SMART FOOD: Having healthy snacks handy is the best way to avoid falling into the vending-machine trap or the receptionist's candy dish. Nutritionist Kimberly Snyder, author of The Beauty Detox Solution, recommends travel-friendly fresh fruit like bananas and oranges, along with walnuts, raw almonds, sunflower seeds, and pumpkin seeds. "And dates," she adds, "for sweet cravings." Swap the soda in the break-room fridge for cold-pressed organic fruit and vegetable juices. Los Angeles-based Pressed Juicery, a favorite of Nicole Richie and Zooey Deschanel, ships seven different kits—including Greens, Detox, and Celebration—with 12 drinks in each, nationwide.

NO-EXCUSES EXERCISE: Joining a gym near your office could offer a double stress-buster: Instead of sitting in bumper-to-bumper traffic, leave home earlier or head home later and hit the gym during rush hour—before or after work. If you're a train commuter, traveling off-peak could even save you a few bucks in fare.

BE PREPARED: Cut down your a.m. crunch time by prepping the day's food the night before. "Make a huge kale salad for dinner and bring the rest to work for lunch," says Snyder. "It's such a hardy green that it won't be soggy the next day." And you won't be tempted when your cubemate offers to make a burger run at lunch.

THE FREQUENT FLIER

You've got a concierge in every port and plastic baggies full of 3-ounce shampoo bottles under your sink.

SMART FOOD: Forget packing your lunch—there's barely enough time to pack your suitcase before a flight. Two new meal-replacement bars, Elemental Superfood Seedbars and Raw Revolution, get the stash-worthy stamp of approval from Los Angeles-based nutritionist Elissa Goodman. "They are both raw, so they are easy to digest, while still supplying a balance of protein, carbs, and good fats," explains Goodman. In other words, just what you need to keep your mind off the nachos in Terminal 3.

NO-EXCUSES EXERCISE: Bring your sneakers and download RunKeeper, a favorite of Tracy Benham, exercise physiologist and author of The Best Book on How to Travel Fit. "The app monitors my time and pace while my iPod plays. It uses the GPS to track my course and calories burned, and then stores the information." More than just for running, it can be used for cycling, skiing, swimming, and other activities. Need help finding your way? Try mapmyrun.com, which allows users to share training routes.

MASTER THE MINIBAR: Your late check-in means room service closed hours ago. Heed Snyder's advice before ravaging the minibar: "Even if they aren't ideal items, stick to what was once a vegetable or a nut in some form, like roasted nuts and potato chips. Avoid refined-flour snacks like crackers and pretzels, and candy loaded with artificial dyes, sugary juices, and sodas. Your skin will thank you."

THE LONG HAULER

Being off-site and away from home for weeks at a time doesn't mean your health has to go off the rails.

SMART FOOD: When your brain is working overtime, your body is, too. Supplement with vitamins, probiotics, and enzymes to give your system the support it needs to keep up. "Type A personalities aren't relaxing and enjoying their food," explains Goodman. "They are eating really fast, which wreaks havoc on digestion." She recommends a daily probiotic such as Dr. Ohhira or Culturelle, along with raw enzymes and a multivitamin, both available in age-group-specific women's formulas from Garden of Life.

NO-EXCUSES EXERCISE: When you tire of staring at yourself on your hotel gym elliptical, sign up for fitist.com. Purchase a package on the site and gain access to classes at any of their handpicked network of boutique fitness studios, and to services provided by vetted spas, massage therapists, and health and wellness experts. Currently available in New York City and Los Angeles, service expansion into additional cities is underway.

GO LOW-CARB: Lunch meetings, cocktail parties, and business dinners leave little room for menu negotiation, but navigating the plate is easy according to personal trainer Patrick Murphy: "Eat smaller portions with less dense carbohydrates, and always say, 'light on the oil'—that can save you hundreds of calories." Murphy also recommends going for the protein on your plate first. "Save your carbohydrates for the end of the meal, when you've already slowed the absorption process down, and you'll avoid a spiking blood-sugar level, which leads to fat gains."

We want to know what you think about MC@Work. Click here to tell us!

Superstar trainer Tracy Anderson chooses four slimming exercises that can be done in your office or hotel room for a pick-me-up after a long trip or meeting.

1. CHAIR KARATE KICK Kneel on seat with one leg, facing the back of the chair and holding onto it for balance. Set working leg to the side with your foot on the floor. Bend at the knee of the working side and kick leg out to the side at hip height; bend at knee and return to starting position. Do 20 to 30 reps; repeat on opposite side.

2. STANDING LEG LIFT Facing chair, rest both elbows on the seat. Keeping the working leg straight, lift behind from floor toward ceiling. Do 30 to 40 reps on each side.

3. SITTING ARM REACH Sitting on chair, place hands on front corners of seat. Reaching both arms back and up, rotate palms to ceiling, then reverse rotation, returning hands to seat corners; repeat 25 times.

4. SITTING "W" PRESS AND OVERHEAD REACH Sit at edge of the chair. With arms out to the sides, bend elbows, creating a "W" body position; squeeze forearms together; return to start; reach arms overhead, palms turning out; return to "W." Repeat press and reach 50 times.

We want to know what you think about MC@Work. Click here to tell us!

THE CLASS:

ZenCore at Reebok Sports Club/NY and The Sports Club/LA

FOR LOCATIONS:thesportsclubla.com

THIS ONE'S FOR YOU IF: You want a yoga body without the meditation and chanting — or the 90-minute time commitment.

THE WORKOUT: A fast-paced series of yoga poses, strength movements, and cardio drills that works your whole body and targets the abs, glutes, and lower back. ZenCore's creator and instructor, Maryanne Blake, developed the class for type A's who'd never be caught in a yoga class. "Some people don't see yoga poses as the dynamic, strength-building moves they are — warrior pose as a lunge, chair pose as a squat, or plank as the beginning of a push-up. We'll go from plank to jumping the legs to the hands and back [like jumping jacks on the floor], or we'll flow from the muscle burn of holding a warrior pose, to moving into a lunge, then to a jumping lunge."

TIME: 30 minutes.

THE CLASS:

Mile High Club at Crunch

FOR LOCATIONS:crunch.com

THIS ONE'S FOR YOU IF: You want to burn maximum calories but can't bear doing your usual cardio routine again.

THE WORKOUT: Crunch instructor and class creator Marc Santa Maria relates to his students: "I love to eat, but I have a hard time motivating myself to run. This gets you on the treadmill but gives you the communal feeling of a class, with an instructor guiding you and encouraging you to set goals and stay on top of your miles." The session starts with a three- to four-minute warm-up at a high incline and a slower pace, then moves into interval training that plays with incline and speed. From there, it becomes more individual, with some participants power walking and some doing sprints with the supervision and support of the instructor. "I have people who are training for marathons, and some who just want a good, quick workout," adds Santa Maria.

TIME: 30 minutes.

THE CLASS:

ViPR at Equinox Fitness

FOR LOCATIONS:equinox.com

THIS ONE'S FOR YOU IF: You want a challenging, well-rounded workout that improves on balance and coordination.

THE WORKOUT: The ViPR (pronounced "viper," it's short for Vitality, Performance, and Reconditioning) is a training tool developed by kinesiologist and personal trainer Michol Dalcourt. It's basically a big hollow rubber cylinder with handles (it looks similar to a PVC pipe) that you lift, flip, hoist, carry, tilt, rotate, squat or lunge with, or push and pull in a dynamic series of exercises. "You may do a push-up while pushing the ViPR across the floor, or use it in a 'thread the needle' move, standing and taking the tube through your legs then over your head like a kettlebell exercise," explains Equinox's national creative group fitness manager, Lisa Wheeler.

TIME: 45 minutes.

THE CLASS:

ARMed & fAB in 30 at Physique 57

FOR LOCATIONS:physique57.com

THIS ONE'S FOR YOU IF: Your ideal is a toned, sculpted ballet dancer's bod, and you prefer Pilates to heart-pumping cardio. (Think Black Swan, not Step Up.)

THE WORKOUT: This ballet-barre workout, based on the famous Lotte Berk technique, uses dance-based moves and focuses on muscle toning (arms in particular), posture and alignment, and the all-important core. Says director of training and instructor Alicia Weihl, "We incorporate controlled isometric movements that are similar to Pilates and work the muscle to its fullest potential." (Translation: Plan to hold some really challenging poses.) The class uses free weights to tone the triceps and biceps, and resistance bands to work abs and arms simultaneously.

TIME: 30 minutes.

THE CLASS:

Spin at SoulCycle

FOR LOCATIONS:soul-cycle.com

THIS ONE'S FOR YOU IF: You need a workout buddy (or 30) for motivation, and you love to sweat.

THE WORKOUT: SoulCycle isn't just a Spin class, it's a cultlike movement. On Mondays, you sign up online for your weekly classes, which commits you to show up. (You have till 5 p.m. the night before to cancel.) "Your friends and instructors in class expect to see you there, so it's a positive motivating force," says master instructor Laurie Cole. Music is cranked, lights are dimmed, and candles are lit for focus and ambience. It's also a kick-ass, give-it-your-all, full-body workout. "We use 1- to 2-pound free weights during the upper-body section, and do push-ups and crunches on the bike. We're constantly moving, and you have to use your core, so it's not just leg conditioning."

TIME: 45 minutes.

THE CLASS:

Strength/Conditioning at InForm Fitness

FOR LOCATIONS:informfitness.com

THIS ONE'S FOR YOU IF: You want an effective way to strengthen your muscles and stay fit, minus the blaring house music. No nonsense and no dance moves — just a succinct, intense workout.

THE WORKOUT: You work one-on-one with a personal trainer to do six to seven exercises on custom-designed weight machines for 20 minutes. Sounds easy. It's not. "The goal is to work the muscle to the point of complete exhaustion by using high-intensity resistance and a focused, slow weight lifting technique — 10 seconds to lift the weight and 10 seconds to lower," explains InForm Fitness founder Adam Zickerman, author of Power of 10: The Once-a-Week Slow Motion Fitness Revolution. "Those 20 seconds are the longest of your life. You do a leg press or a squat; then a hip exercise; then a calf raise; then work the arms, chest, back, and abdominals. The right six exercises can hit the entire body in 20 minutes, and then you're spent."

TIME: 20 minutes.

TWO NO-EXCUSE, NON-GYM WORKOUTS

You don't have to belong to a gym to squeeze in a quick workout at lunch. In fact, you don't even have to leave the office. George Vafiades, trainer and cofounder of NYC's As One Fitness, offers a couple of options.

TAKE THE STAIRS. "We use the stairwell in our building as part of our classes, and 20 minutes offers a killer cardio and leg workout." Walk up the stairs at a brisk pace without using the handrail. "You can vary the speed, or add 20 squats at the top of the landing, or 20 push-ups when you come back down."

USE A DECK OF CARDS to customize another in-office workout. Each suit stands for a body-weight exercise. For instance, hearts equals a push-up, clubs a sit-up, diamonds a squat, and spades a burpee (jumping from a squat to a push-up and back to a squat). Shuffle the deck, then turn over a card to find out the exercise and number of reps to do (e.g., the king of hearts is 10 push-ups). "It takes 20 to 25 minutes to get through 52 cards, and shuffling the deck changes the workout each time."

I was so inspired by Lady Gaga's grand entrance into her Good Morning America concert, that I decided I'd give ziplining a try too. Looking to satisfy our thirst for adrenaline, the BF and I trekked out to Hunter Mountain in upstate New York to test out the longest zipline in North America, and let me tell you, it did not disappoint.

Standing at the top of the platform, all geared up in a fierce helmet and harness for the five step course, I was more than a little intimidated. I wasn't the only one experiencing vertigo — I mean, it was 600 ft off the ground! — a few chickens returned safely down to the base without participating in the challenge. Determined to conquer my fear, I took the plunge and felt great after completing the first line. Turns out, I was practically a pro, until I got stuck on the next line and had to be rescued down.

It wasn't a total loss though — I got a major ab blast thanks to the super compact cannonball position that's mandatory for maintaining speed. This just might be my new favorite workout!

The Juicy Deets: Hunter Mountain is located in the Catskills, two hours north of NYC. Call (518) 263-4388 to book your reservation or visit their site for more info.

The sun is shining at the glorious Annenberg pool in Santa Monica, but my mind is clouded by the fear of drowning while practicing water ballet. "I didn't say stroll!" barks Audra Arbas, our lean and sporty brunette instructor. "Let's step it up, ladies!" I clumsily splash my way toward the edge of the pool, grasping for the deck. It's my third lap, and this is just the warm-up. It turns out synchronized swimming is not for sissies.

Although synchro is an Olympic sport, most of us associate it with glamorous '40s- and '50s-era Esther Williams movies. (In fact, I'm wearing a smidge of waterproof eyeliner in hopes of channeling some of that allure.) Cute vintage swim caps and shirred bathing suits aside, the Aqualillies, a trendy L.A.-based performance troupe, are hard-core athletes, and I've dropped in on their Saturday morning beginner's class.

It seems yesterday's synchro is experiencing a modern reinvention. Reportedly, Kate Moss just took it up and raves about how toned it's made her. (She wasn't toned to begin with?) The budding fad can be traced back to Los Angeles, where a rotating cast of 18 to 20 former competitive swimmers — selected for their "grace, skill, and beauty," asserts Aqualillies founder and creative director Mesha Kussman — formed in 2008, and have since held gigs at the Roosevelt Hotel's weekly celeb-studded Hollywoodland party, and at private functions like Justin Timberlake's birthday. Incidentally, the company realized a dream last year when they swam for the "Million Dollar Mermaid" herself, Esther Williams, at a swanky event for the Turner Classic Movies Film Festival. "It was such an honor!" gushes Kussman.

While most of us can only dream of reaching an Aqualillies level of mastery, anyone can get in on the craze via twice weekly open-level synchro classes taught by members of the group. (Check out esynchro.com to find other swimming clubs across the country.) The workshops attract everyone from Maria Bissell, a 23-year-old screenwriter who swam competitively as a child, to Lisa Miller, a 40-something attorney who says she loves the "challenge of the workout." I soon discover Miller is not kidding.

The 75-minute class begins with light poolside stretching (easy!), followed by a four-lap warm-up (yikes!). Kussman has generously provided me with tools of the trade: a swim cap, nose plug, and goggles that feel uncomfortably glued to my face. I'm no mouth-breather, so with my nostrils clamped shut, I am literally gasping for air. After my final lap, I lose the metal clip. My classmates are all returning students, so they're more than one stroke ahead of me. In fact, they seem positively jazzed when Coach Arbas announces that we're going to start our session by learning a new routine. I, on the other hand, am petrified. The piece will be performed in a recital in a few weeks (for friends and family, er, not J.T.), she explains, and cranks up a boom box to play an adorable, vintage-sounding song called "Wild Young Hearts" by the Noisettes. She then breaks down the moves from the deck so we can all watch — we're going to swim into a circle, dip underwater, then "pop" back up with a sweeping arm motion — then cues the song again, and off we go. It's literally sink or swim. While my attempts to keep up are admirable (I think), after five or six rounds, I decide to hang back and observe the more experienced group.

From my vantage point, I realize most spectators can't see the body parts scrambling furiously below the surface. As if to hammer this home, Hannah Ozer, teaching assistant and the newest member of the Aqualillies, graciously takes me to one side to show me a few of the basic moves. "The 'eggbeater' is what supports our torsos out of the water so we can make those elegant arm gestures," she tells me, and explains that I should attempt to tread while cranking my legs in opposite directions. I try desperately to coerce my limbs into mimicking the motions of a steel cooking utensil, but they feel more like lead. We move on to "sculling," an intricate underwater hand motion. "This keeps you afloat on your back in a position called a 'layout,' and then you can kick up into a 'ballet leg,'" she says while demonstrating effortlessly. "You know you're doing it right when the water forms a tiny whirlpool over your hands." Sadly, my mini whirlpools look more like tidal waves, then I'm swallowed by water. So much for glamour, kids!

After class, I'm exhausted, not to mention starving. (Side note: What is it about splashing about that makes one so ravenous? Maybe it has something to do with burning hundreds of calories an hour.) While there's clearly no danger of the Aqualillies recruiting me for their next daz-zling appearance, I can acknowledge that it's one hell of a workout, and lots of fun, too. And at least I've got one thing going for me: My eye makeup hasn't budged.

In anticipation of rocking our favorite two-piece this summer, we asked trainer Harley Pasternak how he's helped Lady Gaga, Katy Perry, and Jennifer Hudson tone their abs. "You've got to do all three of these moves if you want to look great from every angle," he insists. Do three sets of 20 for each, three times a week.

Double crunch: Lie on your back, hands behind head. As you bring your chest up (like in a regular crunch), lift up your knees and touch your elbows to them.

Trunk twist: Sit on the floor with your knees bent, feet on floor in front of you; look straight ahead and lean back 30 degrees. Holding a medicine ball (or water- melon), slowly rotate your upper body to the left, then to the right.

Side bend: Stand upright with an 8- to 10-pound dumbbell in your right hand hanging down at your side and your left hand against your left temple (as if you're saluting). Slowly slide the dumbbell down your right side as you lengthen your left arm and stretch it over toward the right. Slide the dumbbell back up as you return your left arm to original position. Repeat on other side.

Unless your job affords you the opportunity to have a dedicated personal trainer (we're looking at you, Jennifer Aniston) or flex hours (all you "novelists" and "filmmakers" out there), there's a good chance you haven't seen the inside of a gym in a long time.

That was the case for the lovely ladies at Lemondrop.com, who are — like many of us — "tethered to a desk all day."

But after a few "aha" moments (one of them was asked if she was pregnant!), they've decided to launch a fitness challenge of sorts, called "9 to Fine: The Cubicle Slave's Guide to Fitting in Her Skinny Jeans Before Summer Is Over.

How do they plan to do it? Well, by revealing their body fat percentages, for one. They also enlisted a buff trainer named, of course, Rowdy, and refuse to cut out booze and peanut M&Ms from their diets. Sounds interesting.

Check out their "stats, tips, and goals — one of the editors, Julieanne, laments that she's been on a "horrible spree of hooking up with boys who are thinner than I am" — and join in on the "fun" yourself! Laziness is clearly no excuse at this point.

Tell Marie Claire: What's your best lazy-girl fitness or diet tip? Share yours in the Comments section below!

TRY IT: SNOWBOARDING

THE EXPERT: Gretchen Bleiler, 28

Snowboarding began as a dude-oriented sport, but Bleiler is a pioneer for women who shred. "I push myself so I can be a role model and show women they can do it," says the Ohio native. "When I started, there weren't a lot of women snowboarders, but now, guys and girls train and travel together — snowboarding is a small and supportive community."

WOW FACTOR: Bleiler is the 2006 Olympic half-pipe silver medalist and 2008 X Games half-pipe gold-medal winner.

WANNA TRY IT? If you've never boarded before, "the first two days are tough — you'll fall a lot," says Bleiler. Give yourself a week and "absolutely take a lesson. There are simple things a coach can tell you that a friend won't know." If you get banged up, she recommends putting Dr. Hauschka Ouch! Aid Arnica Compresses directly on the bruise.

PRO MOVES: Snowboarders slam into the ground a lot, so to prevent injury they have to strengthen every muscle. Knee injuries are common, making leg workouts key. "Slow-burning stuff builds proper muscles," says Bleiler. She does single-leg dead lifts with a 20-pound barbell to fire up her hamstrings, glutes, and back. Here's how: Stand with feet hip-width apart and hold the barbell in both hands. Keep a straight back, balance on one leg, and slowly bend down like you're placing the barbell on the ground. Before you touch the floor, slowly straighten back up to standing. Bleiler does three sets of 20 on each leg.

TAKE THE STAIRS: You don't even need a gym to copy Bleiler's endurance workout — she jogs a mile to a nearby park, runs a set of stairs up and down six times, then jogs back. "Snowboarders need explosive power. Quick sprints up stairs mimic an explosive half-pipe run.

TRY IT: SHORT TRACK SPEED SKATING

THE EXPERT: Katherine Reutter, 21

Short track speed skating is pretty badass — skaters sprint around an oval track at up to 30-plus miles per hour, jockeying for position and hoping no one causes a dangerous collision. "When your technique is spot-on and you're going top speed, you feel absolutely out of control," says Reutter. "You can't think about a track pattern or who's behind you; all you can think about is how you're going to stay on your feet. It's exhilarating."

WOW FACTOR: Reutter is a three-time U.S. Champion.

WANNA TRY IT? If you crave speed and are comfortable on Rollerblades, speed skating isn't a huge leap. Go to usspeedskating.org to download technique instructions.

PRO MOVES: Get your own legs of steel with one-legged squats: Stand with your feet hip-width apart, then do a chair squat while extending one leg sideways to tap your toe on the ground. Bring the leg back in and return to standing. Do 10 to 15 slow reps on one side, then five as fast as you can. Switch sides and repeat.

RUN FOR IT: Reutter's dry-land endurance routine mimics on-ice relays: 15-second sprint, 45-second jog; repeat for 30 minutes total.

GET ROLLING Every Sunday, Reutter lies on a foam cylinder and rolls out her glutes, hips, back, and IT bands (which run down the outer thighs) to unknot muscles and make her motions more fluid.

TRY IT: ICE HOCKEY

THE EXPERT: Angela Ruggiero, 30

Ruggiero has been keeping up with the boys since she was a kid. "At a young age, I realized that people didn't want me on the ice because I was a girl, and it actually motivated me to go out there and prove myself," she says.

WOW FACTOR: Ruggiero has 1998 Olympic gold, 2002 Olympic silver, and 2006 Olympic bronze medals.

WANNA TRY IT? Penalties don't allow for fighting, so "you shouldn't worry about losing your teeth like you see in the NHL." Plus, with all the padding, you don't feel the falls.

PRO MOVES: Stationary lunges strengthen the lower body for skating. Stand in a lunge position with your front knee in line with your toes. Keeping your upper body straight, dip down so your back knee touches the floor, then straighten up. Do three sets of 10 on each leg.

TREAD HARD: During a game, "you're constantly sprinting and resting, and you can't be dead at the end of the third period," Ruggiero says. She does interval training on the treadmill to teach her system how to recover after intense play. She puts the incline up as high as she can handle and sprints as hard as she can for 30 to 45 seconds, then jumps off for a minute, and jumps back on. "I'll do eight to 10 sprints. It's such a good workout, and it only takes 15 to 20 minutes. The cool thing is that when you're done, your body is still working, unlike after a 15-minute steady jog.

TRY IT: ALPINE SKIING

THE EXPERT: Julia Mancuso, 25

Mancuso's no ski bum — she started racing at age 7 and now competes in five different events, clocking in at around 100 miles per hour during downhill events. "I've always loved the speed," she says. "It's a total rush — you use gravity and flow down the mountain."

WOW FACTOR: Mancuso is a 2006 Olympic gold medalist in giant slalom.

WANNA TRY IT? "It's never too late to start. There are 90-year-olds who ski every day," she says. "It's a fun sport you can enjoy with friends."

PRO MOVES: Alpine skiers need rock-hard core muscles and superb balance to maneuver around the obstacle poles (called gates) without falling. Mancuso works on both by standing on an agility ball, then doing eight to 12 slow chair squats. When gripping the ball, your inner thighs will want to take over, but use your glutes and outer thighs to stabilize yourself.

UPHILL BATTLE: For endurance training, Mancuso sprints up hills and slowly jogs back down about six to 12 times. "At first you feel like you're going to pass out. By sprinting uphill, I'm trying to use the maximum effort in a short amount of time.

TRY IT: FIGURE SKATING

THE EXPERT: Rachael Flatt, 17

It takes a lot of strength and endurance to make spinning across the ice look effortless, and Flatt, who is known for her high-energy skating, has always loved the sport's athletic side — particularly jumps. When she's off the ice, she combines ballet and intense gym workouts. "I have to be strong but fluid."

WOW FACTOR: Flatt is a two-time U.S. silver medalist and 2008 World Junior Champion.

WANNA TRY IT? The first thing you learn in figure skating is how to march in place, which doesn't come naturally to most people. "Bring elbow and knee pads," suggests Flatt.

PRO MOVES: To build endurance, Flatt hits the stationary bike and puts the tension "so high you have to stand to push the pedals." She then decreases the tension and spins on the bike for 20 seconds, then stops for 10, repeating the cycle for four minutes — the length of a skater's long program. "It's essentially like doing another run-through, and it makes me stronger in every respect.

TRY IT: BIATHLON

THE EXPERT: Haley Johnson, 28

The biathlon event — cross-country skiing sprints plus rounds of shooting at a target — is so physically and mentally demanding that racers often collapse the moment after they cross the finish line. "What's unique about biathlon is you use your entire body," says Johnson. And that includes your brain: "Biathlon involves two completely different sports, and training your mind helps you combine the two."

WOW FACTOR: Johnson is a member of the 2008 and 2009 World Championship Team.

WANNA TRY IT? Johnson welcomes anyone who wants to challenge herself with biathlon — even if it's a different version (e.g., running/shooting). "It's really exhilarating when you can combine two sports together in a race," she says.

PRO MOVES: Every muscle in a biathlon racer's core has to be solid with strength to hold the arms and legs in perfect form, whether she's going downhill or shooting a target. Johnson found a killer move that even hits those tough-to-target lower ab muscles: Lie flat on your back with your legs straight, hands under your hips. Using your abs, keep your back from arching and slowly lift your legs 2 to 3 inches off the ground. Hold as long as you can without clenching your thigh muscles, even if it's only for one second.

EAT YOUR WAY TO A FLAT STOMACH

Cut back on low-carb snacks.

Many bars and candies contain glycerin or sugar alcohols, which can cause bloating because your body can't fully digest them, says Leslie Bonci, R.D., at the University of Pittsburgh Medical Center.

Run one mile less.

"Your body can interpret excessive exercise as stress, causing you to retain fluid and become constipated," says Diana Taylor, R.N., Ph.D., at the University of California-San Francisco Center for Reproductive Health. But moderate exercise, such as yoga or walking, can speed things through your system and help nix the problem.

Watch it with condiments.

Condiments can be high in salt, leaving you bloated and puffy. A quarter cup of ketchup gives you a third of a day's sodium allotment; a tablespoon of soy sauce holds nearly half a day's worth.

Push the potassium.

This natural diuretic can counteract the belly-bulging effects of extra salt. Find it in tomatoes, bananas, salmon, almonds, and cherries.

Have more H2O.

Drinking water makes you retain less water by carrying bloat-causing elements such as salt out of your body.

4 AB WORKOUTS THAT REALLY WORK

Get a sexy, sleek, and healthy stomach with the best gut-strengtheners of all time. The first three work all your ab muscles at once; the fourth slims and strengthens your sides. Add one or more of these moves to your ab routine every time and say hello to a new bikini

Standard Crunch

Lie with your knees bent, feet flat on the floor, fingertips lightly touching behind your head, elbows out to the sides. Contract your abs and let your head, upper back, and shoulders come off the floor. Keep your chin one fist's width from your chest. Hold and squeeze for a moment at the top, then slowly return to the starting position.

Tip: Don't pull your head with your hands! Imagine a rope pulling your body up from your sternum.

Bicycle

Lie on the floor with your fingertips behind your head. Bend your knees and raise your legs above your hips, calves parallel to the floor. Bring one elbow to the opposite knee while pressing the other leg away from your body at a 45-degree angle. Alternate sides.

Beginner tip: Start with both feet on the floor. As you bring one elbow across, bring the opposite knee up to meet it, then put it back down and repeat on the other side.

Marine Crunch

Lie on your back with your legs raised straight above your hips and your arms reaching to the ceiling. Simultaneously reach your fingertips toward your toes and press your feet toward the ceiling to lift your tailbone off the floor.

Beginner tip: Instead of lifting your feet and hands together, alternate between lifting the upper body and the hips.

Side Plank

Lie on one side with your knees bent and your forearm on the floor. Keep your elbow in line with your shoulder. Press your weight into your elbow and lift your hips and upper body off the floor so you make a straight line from knee to head. Hold for as long as you can — try 10 to 20 seconds at first; build up to a minute. Switch sides. As you get stronger, try straightening the arm, straightening the legs and then straightening both.

6 AB MYTHS THAT MAKE YOU FLABBY

1. Lie: To get rock-hard, you have to work your abs every day.

Why: Abs need rest and recovery: It's only during rest that your muscles build. "Three to five days a week of consistent, dedicated abdominal training should get you strong, sleek abs," says Kathy Kaehler, trainer and author of Kathy Kaehler's Celebrity Workouts.

2. Lie: A good ab workout takes half an hour.

Why: "If it takes you that long to feel them working, you're doing something wrong," says Kaehler. "I trained Jennifer Aniston about three days a week, and we did no more than five minutes of abs each time." Check your form, don't use momentum and focus on quality rather than quantity.

3. Lie: Super-slow crunches make you stronger.

Why: Taking as much as a minute per crunch doesn't make you stronger than regular crunches do. In fact, ultra-slow ab work is less effective. Ideally, your workout should help you do everything better, from kickboxing to picking up a suitcase — neither of which you do in slo-mo.

4. Lie: The best time to train your abs is at the end of your workout.

Why: "It makes no physiological difference when you train abs, it only matters that you do it consistently," says abs researcher and physical therapist Gilbert Willett, M.S., associate professor at the University of Nebraska Medical Center. So the best time to work them is simply whenever you're most likely to do it. "But if you do abs at the beginning of your workout, make sure you warm up first. Getting blood moving prevents many types of injuries during a workout."

5. Lie: You can't get a six-pack by doing Pilates.

Why: "Pilates exercises your core, so if you practice it regularly and combine it with diet and cardio, it can give you a six-pack," says Kimberly Lyons, a personal trainer in L.A. But Pilates isn't a six-pack guarantee. "How your abs look has a lot to do with your genes, how lean you are, how long your torso is, and how tall you are."

6. Lie: You won't get firm without a weight machine.

Why: You don't need weights to build sleek and sexy abs, although some competitive athletes do use them to build extra strength. "Many weighted ab machines aren't designed for women," says Lyons. "If you don't fit into the machine properly, you might stress your body in the wrong spot." Her advice: Stick to the floor — it's cheap, effective, and available everywhere.

GET TWICE THE RESULTS (IN HALF THE TIME)

Loi Jordon, instructor and trainer at Equinox Fitness Centers in New York City, spills the secrets:

Slow down a little: Take four counts to come up and four counts to come back down. At the hardest part of each crunch, do five to 10 small pulses.

Keep your movements small: This isolates your abs and prevents other muscles from doing the work.

Streamline Your Stomach

Working your back with this exercise helps your posture, making your abs look slimmer. Lie facedown on the floor, arms extended over your head. Use your back to lift your arms and legs a few inches off the floor. Release, then repeat.