The mat is a great place to sculpt sexy abs. What's not so great? Only doing crunches—which utilize just a portion of your core muscles—to tone up. So we put together five intense and efficient core-strengthening moves that target all the regions of your abs. Here's how to torch calories and cinch your waistline, no crunches required. 

Weighted Russian Twist
With both hands, hold the ends of a dumbbell, the sides of a weight plate, or a medicine ball. Sit on the floor with your knees bent and your feet flat. Hold your arms straight out in front of your chest with your palms together. Lean back so your torso is at a 45-degree angle to the floor (A). Brace your core, and rotate your torso to the right as far as you can (B). Rotate to the left as far as you can (C). Return to the starting position. That's one rep.


Modified V-Up 
Lie faceup on the floor with your legs straight and your arms at your sides(A). In one movement, quickly lift your torso into an upright position as you pull your knees to your chest (B). Lower your body back to the starting position. That's one rep.

I still remember my junior high university bully: a lady about my size with obvious brownish sight whose locker was next to my own thanks to the alphabetical order of our last titles. She was a 12-year-old unfamiliar person, but her first words to me were something along the lines of, “I dislike you and want to break your face.” She never did, but I terrifying her all through junior high university, did my best to avoid her, and informed my mother and father pretty frequently that I desired to go live on a village.



That was my first and only experience with violence, and while I did not experience any constant wellness results, many children do, according to a new research released in the publication Pediatric medicine.

Researchers from Birkenstock boston Kid's Hospital and elsewhere followed nearly 4,300 children over a five-year period from fifth quality through 10th quality. They discovered that 30 % of them had been harassed at some point, while those who knowledgeable violence every week were more likely to be in inadequate psychological health—depressed, upset, nervous, or sad—compared to those who were never harassed.

Not amazingly, children who knowledgeable harmful actions from their co-workers during the entire research were the most severe off. Nearly 45 % of this team had the most severe psychological wellness position in contrast to 31 % of those who were currently being harassed, and 12 % of those who had been sufferers only in the last. Only 7 % of those who had never knowledgeable violence had inadequate psychological wellness.

“Our finding clearly reveals constant results from being harassed in the last, but the most severe effect is when violence is ongoing and recurring over time,” said research innovator Laura Bogart, a social psycho therapist at Birkenstock boston Kid's Hospital.

Previous studies suggest that certain children are more likely to be bullied: those who are obese, transgender, gay and lesbian, actually impaired, or who have health circumstances such as peanut allergic reactions or diabetic issues.

“Even when we decided these circumstances out as alternative details for inadequate psychological wellness, we still discovered powerful results from the violence,” Bogart included.

Schools have improved initiatives to fight violence since Bogart and her co-workers first started their research in 2004. Anti-bullying regulation now prevails in 49 declares, such as Boston, which places the legal responsibility of instructors and university directors to quit and avoid the practice.

The 2010 destruction of Phoebe Prince—a 15-year-old Irish immigrant living in Southern Hadley who hanged herself after being continuously taunted, confronted, and mocked by other students— and this year's destruction of Springfield 11-year-old Carl John Walker-Hoover—who was continuously called gay by his classmates—occurred just as the state’s anti-bullying law was being published and applied.

What effect the law has had continues to be under discussion. Scientists have not yet collected latest data to figure out whether violence in condition educational institutions has been on the decrease since the law was approved. Schools also were not given any condition resources to set up applications.

“It’s an unfunded require, which means regions have to do it by law, but some have more sources than others,” said Jodie Elgee, home of the guidance and involvement center for Birkenstock boston Community Schools. “Our Birkenstock boston university region had been training instructors and directors before the law came out, but some university regions do not even know where to begin.”

Last season, the City of Birkenstock boston extended its anti-bullying hotline to allow mother and father and learners to review occurrences not just by contacting 617-592-2378, but also by delivering an itemized text to 617- 65-7125.

“We thought we’d be overwhelmed with published sms messages, but we have not obtained a single one,” Elgee said. “It’s awesome, but it might be a great thing, a indication that children are going home and speaking with their mother and father who then call our hotline.” Hotline phone calls have been increasing, she included, calculating about 300 to 400 per university season.

One of Birkenstock boston Community Schools most effective anti-bullying programs: A free 8 period skills-building system on Weekend days targeted at learners who have been offended by bullies, those who have been suggested as a factor in violence, and professional management who may be able to step in and quit the victimization. (A intimidate and sufferer do not be present at the same guidance classes.) “We have historical proof from learners who review that the system led to an improvement in their actions and how they are handled,” Elgee said.