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Pushing a weight sled is a fantastic workout. It builds total-body strength, burns fat, skyrockets your heart rate, and boosts lower-body power. But for many people who exercise at a commercial gym or at home, there's one big problem: There's no sled.

Luckily, there's a way to get the same benefits of a sled push without the actual sled. It's called the plate push. All you need are weight plates and at least 10 yards of empty space.

Gravity is already keeping the plate down, so you don't need to push the plate into the ground, explains Aaron Kleinwolterink, C.S.C.S. and owner of ARC Performance in Kansas City, Missouri. Instead, you should keep your weight behind the plate, maintain straight arms and a flat back, bend your knees, and drive your feet into the ground. Think of it like a forward-moving mountain climber, he says.

Read more: 5 Fat-Burning Finishers You Must Try at the End of Today’s Workout

The following five ab moves are like circus tricks—they're visually impressive and only fitness freaks can perform them. Go ahead and try them for yourself. If you nail them, you have bragging rights for a lifetime. If you fall short, don't worry: Master the moves by following our trainers' advice.

If these are too hard (and that's likely), refresh your workout with these 25 Awesome Abs Moves today!

Human Flag

Human flag sightings are rare. The reason: Only the fittest of the fit can do it.

"This is the master of all core moves because you have to be strong enough to hold your own weight," says Sam Stauffer, a trainer with Men's Health Thrive in Philadelphia. "Your arms, shoulders, back, and abs are all responsible for holding up your long body."

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Everyone has an idea in their head when it comes to looking their fittest and healthiest. For some, it's fitting perfectly into a certain outfit, or walking on the beach in a bikini with total confidence. For others, it may mean seeing a defined midsection reflected in the mirror, or having strong, toned shoulders or legs. We all have our own goals for how we want to look and feel. Although your specific goals may be different from those of others, almost everyone wants to look and feel toned and fit.

But what does "toned" really mean? And is it different from "bulking" up? This article sets out to define just that—and to dispel some myths about toning, strengthening and bulking up.

What Is Toning?

When most people say that they want to "tone up," what they usually mean is that they want to become leaner. Basically, they want to lose fat, and add a little muscle definition—but not so much muscle mass that they look like a bodybuilder (much more on that later).

In the fitness world, there is no real definition for toning that is greatly recognized. Rather, toning is a term used to describe the end goal, which usually results from a combination of basic weight-lifting and fat-burning.

What about Bulking Up?

Typically, men want to "bulk up" and women usually wish to avoid building big, bulky muscles. Although there is no strict definition, "bulking up" means adding a lot of muscle mass to the body and possibly (although not always) reducing one's body fat, too. Bulking up harkens images of bodybuilders and big football players—usually male and usually beefy!

Read more: Toning vs. Bulking Up: The Real Facts

Athletes are always looking for ways to improve their movement patterns. They want to sprint faster, jump higher, push harder, etc. Much of their training is designed to help them get better at doing these things. But what if I told you that many athletes are carrying out basic functions—like standing and breathing—incorrectly? And that since these basic functions are flawed, the athletic movements built upon them are also flawed.

The problem is posture.

Read more: Your Posture is Hurting your Performance—Here's How to Fix It

Top bodybuilder's have even cited yoga and functional fitness training as pivotal changes that put them on the podium at competitions. Yoga is an excellent means of improving flexibility and reducing an athlete's risk of injury—which, for hard training bodybuilders lifting all the time, is significant. While adding flexibility and functional strength, yoga also alleviates much of the soreness caused by heavy lifting.

While yoga has applications for many lifestyles and health conditions, we'll explore specifically how yoga can help weight lifters, given the specific goals and demands that face these sorts of athletes. We'll go over a few of the key reasons to explore yoga and why so many people turn to this ancient practice as a means of improving their health, both physically and mentally.

# 1 Strength & Flexibility

Read more: How Yoga Will Help You Build Muscle Mass

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