Core–

• Two point plank– Get into a plank position with your elbows placed directly below your shoulders and your legs shoulder width apart. Then, lift one leg off of the ground along with the arm that is diagonal to the lifted leg. Lastly, tighten your core and hold to improve your core muscles.
• Reverse Crunches– Lay on your back with your knees bent and feet on the floor. Then, lift your legs so that your knees are aligned with your hips and are bent at a 90 degree angle. Next, bring your hips and legs off of the floor and bring your knees towards your chest. Finally, bring your legs back down until they are in the position you started with and repeat.
• Hollow body hold– Lay on your back with your legs and arms extended to a point and lift your arms and legs off of the ground tightening your core.

Arms–

• Hammer Curl– Hold a weight in each of your hands. Then lift up your forearms bringing the weight to your shoulders while keeping your upper arms by your side.
• Diamond Push-Up– Get into a push-up position and move your hands close together until they form a triangle with your thumbs and index fingers touching. Then, do a push-up.
• Warrior Kickbacks– Stand on one foot with your elbows to your sides and lift your weights bringing them to your shoulders.

Legs–

• Step Up– Step onto a bench or chair with one foot and bring yourself up until you are standing on the surface. Raise your other leg until it is bent at a 90 degree angle. Then, step off of the surface and repeat, alternating legs each step.
• Lunge– Step forward and bend down until both of your legs are bent at a 90 degree angle. Then, stand up, and repeat the process.
• Squat– Stand with your feet shoulder width apart and bend down until your knees are bent at a 90 degree angle.

While exercise is an important part of a healthy lifestyle, nutritious foods are important as well to help maintain your muscle, help your skin, and cleanse your body. Some of these foods include:

Vitamins–

• Avocado– Avocados have vitamin E that helps your skin. It also includes healthy fats that moisturize the skin, reduce redness, and help prevent acne.
• Sweet Potatoes– Sweet potatoes contain vitamin A that help maintain your bones and improve your immune system.
• Red and Yellow Bell Peppers– These peppers have vitamin A as well as vitamin C which helps prevent wrinkles and aging skin.

Healthy Fats–

• Salmon– This fish includes omega-3 which is a fat that helps improve skin and helps prevent sun damage to the skin. Other fish that can help with this are mackerel and herring.
• Sunflower Seeds– Sunflower seeds contains omega-6 that should always be balanced out with omega-3 in order to have healthy skin. It also includes vitamin E.
• Walnuts– Walnuts have omega-3 and omega-6 in them. They also contain a bit of protein.

Protein–

• Eggs– Eggs do no have any carbs or sugar, but instead are filled with protein. Eggs have 6 grams of protein per egg.
• Beef– Every 85 grams or 3 ounces of beef includes 22 grams of protein. Beef also is a good source of vitamin B-6 and vitamin B-12 that helps produce and maintain cells.
• Cottage Cheese– Cottage cheese contains 25 grams of protein for every 225 grams of cottage cheese. This improves your hair, skin, nails, bones, and muscle.