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MIDSECTION EXERCISING Try these essential exercises for a marvelous midsection. » more

EXERCISE AT HOME This total-body program breaks the boundaries of training at home, no matter what your fitness level. » more

LOWER ABS TO LOVE Make the dreaded "pooch" a thing of the past with this challenging lower abs move » more

THE EFFECTS OF TAKING A BREAK Study examines the effects of skipping workouts. » more

MAKE OVER THE PULLDOWN Uncover a strong, streamlined back with just one move. » more

BEAT CARDIO BOREDOM Use these four steps to run with a purpose: building lean, powerful legs » more

WALKING BY THE NUMBERS Reaching for a pedometer may be as effective as changing your diet » more

THE HERS STARTER GUIDE Put yourself on the fast track to a better body with this four-week beginner's training program, designed by IFBB figure pro and personal trainer Mary Elizabeth Lado » more

THE REVERSE LEG CURL Looking for a lower-body makeover? So is figure pro Jessica Paxson-Putnam. The January/February Hers cover model uses a diverse assortment of exercises, including the reverse leg curl, to build her stageworthy legs » more

BEAT HOLIDAY WEIGHT GAIN Don't be a slave to the holiday buffet. Use these six, time efficient workouts to power through the gluttony and head into 2009 as lean as ever » more

4 GET-LEAN TRAINING STRATEGIES Once you have your diet squared away, training smarter will take your fat-fighting efforts to a new level » more

30 MINUTES AND DONE Make your workout a sprint instead of a marathon without sacrificing any results » more

BETTER BI'S & TRI'S Well-armed Serbian fitness competitor Jelena Abbou provides her bare-bones approach for stronger-looking arms » more

FIT FOR SERVICE To keep up with her male counterparts at the L.A. Sheriff's Department, 5'4" Julie Darby sticks to a rigorous fitness and nutrition program » more

SEATED DIP MACHINE Use this machine move to attack the backs of your upper arms with a vengeance » more

ACCELERATED DELTS Sculpt your shoulders in no time with this advanced delts routine » more

TANK-TOP BOOT CAMP Who says cardio has to be continuous? Not us. Use this approach to sculpt your arms in 10-minute stints » more

TARGET: CHEST A strong chest isn't gender-specific. Get a body-shaping boost with this routine » more

REVERSE CRUNCH Master this move to target the lower portion of your abs » more

SEATED CABLE ROW This constant tension move is perfect for etching shape into your back and building better posture » more

BENCH PRESS BASICS We've got the program and tips that will get you started on your way to a stronger, more defined upper body » more

DELTS, DIVERSIFIED Varying your training approach is the best way to make significant, lasting change with your shoulders » more

HOME INTENSITY BOOSTERS Training at home? These four intensity boosters will help you maximize your gains » more

MORE SMASH HITS If you liked the challenging nature of the routines in this issue's "Smash HIT," you'll love these two muscle-scorching programs » more

LATS LIKE LADO'S IFBB figure pro Mary Elizabeth Lado has your back with a powerhouse routine to sculpt your lats, strengthen your traps and build your confidence » more

LOWER-BODY BOOT CAMP Leave no muscle fiber behind with this 15-minute shock routine » more

FIGURE EIGHT FOR GREAT ABS Using this weighted exercise will help tone your entire core musculature » more

BACK SPRING Fitness Pro Julie Shipley-Childs uses this four-exercise back routine to forge cartwheeling strength and flexibility » more

LONG-LASTING LEGS Fitness pros Adela Garcia and Heidi Fletcher use this leg routine to stay light on their feet » more

TOTAL LEG WORKOUT Go from average to awesome with this 4-month periodized workout. » more

BECOME A TRIATHLETE Training like a triathlete will fire up your workouts and chisel your physique. » more

BOOT CAMP WORKOUT No wimps allowed! Boot camp workouts deliver results the hard way. » more

TRAINING SAFELY Tips to help you train safely on the streets of a strange city. » more

TRAINING ON THE BALL Sculpt a stronger midsection with these 14 exercises. » more

PRACTICING YOGA How to incorporate the ancient art of yoga into a modern routine. » more

SCUPLTING YOUR BICEPS Sculpt beautiful biceps with these four arm-training techniques and three workouts. » more

COMMON TRAINING MISTAKES How to correct the most common training mistakes. » more

RACE TRAINING As long as you're training like a triathlete, why not do a race? » more

HIGH-CALORIE BURN Five ways to burn up to 500 calories in an hour. » more

TRAIN YOUR TRICEPS Sculpt strong triceps with advice from these fitness pros. » more

EXERCISE DURING YOUR TRAVELS On the road again? Stay in shape with this anywhere, anytime, total-body workout. » more

SHAPING YOUR THIGHS M&F Hers shows you how to shape a better backside and terrific thighs with our complete guide to squats. » more

CORE TRAINING GUIDELINES The key to reducing fat in and around your stomach is a program that includes regular cardiovascular exercise, muscle-conditioning exercise and sound nutrition. » more

COUNTDOWN TO ABS Go from flab to fab with this 12-week progressive diet and exercise plan » more

THE DECLINE DUMBBELL PRESS Give your chest a lift with this simple exercise » more

WHAT'S YOUR FUNCTION? Functional training (provided you don't overdo it) can prove to be a productive part of your routine » more

BICEPS BUILDER: THE PREACHER CURL This exercise stabilizes your upper arm to isolate the short, inner head of the biceps » more

SIX-PACK TIPS Aerobic exercise is also necessary, not only for a healthy heart but for peeling away those layers of fat hiding your muscles. » more

DUMBBELL LYING TRICEPS EXTENSION Master this move to target the long head of the triceps » more

SIX TIPS TO A BETTER BACK For a tapered, symmetrical back, Figure pro Amanda Savell uses these tactics to keep her muscles guessing » more

FIVE WORKOUTS YOU SHOULD BE DOING If burning fat and getting lean are on your to-do list, try one of these heart-pumping routines that are scientifically proven to boost your metabolism even after you finish training » more

ONE MOVE, TOTAL-BODY RESULTS The deadlift isn't just for strongmen—this move will hit your lower body and then some » more

DETERMINE YOUR BODYTYPE Work with what you've got to get the body you want. » more

4 TIPS FOR BETTER, STRONGER, LEANER LEGS Fitness pros Adela Garcia and Heidi Fletcher use every trick in the book to build stage worthy legs » more

THE PUSH & PULL OF IT Achieve a beautiful upper body with this different approach to organizing your training. » more

ARMS IN BALANCE Figure pro Jennifer Gates is one of the top competitors in the sport today. Her arm routine is big reason why » more

JESSICA PAXSON-PUTNAM'S PASSION Find out how this IFBB figure pro is carving her niche into the business of fitness » more

BARE ARMS Show the world that you're fit and healthy by revealing your arms this spring. Figure competitor Jessica Paxson-Putnam shows you how » more

SHOULDER AND KNEE TREATMENTS Are knee & shoulder injuries sidelining your training? Prevent & rehabilitate them with these tips and exercises. » more

SPEED-RUNNING WORKOUT A woman's guide to running faster, stronger, smarter. » more

WORKOUT FROM HOME You can get in a great workout without leaving the house. » more

SHOPPING FOR A PERSONAL TRAINER Thinking of hiring a personal trainer? Here's some good advice before making the investment. » more

NONSTOP ABS MaDonna Grimes' fast-paced five-minute workout gets results. » more

GREAT GLUTES Put one of your best assets behind you with this complete guide to glute training. » more

UNILATERAL TRAINING TIPS Training bilaterally allows the stronger side to compensate for the weaker by taking more of the load - not the case when each is trained separately. » more

FULL-BODY TRAINING PLAN M&F Hers provides the specs for three 12-week workouts to make over your routine. » more

SHAPE YOUR SHOULDERS When your delt development reaches a plateau, you're probably training them too much or too little. » more

YOGA DVDs Videos and DVDs that are worth your sweat. » more

TONE YOUR LEGS 1999 Fitness Olympia champ Mary Yockey confesses her secrets to developing shapely legs and glutes. » more

AT-HOME EXERCISING Get strong, shapely biceps and triceps with my 20-minute workout. » more

INTERVAL WORKOUTS Burn more calories in less time with interval training » more

GLUTES AND LEG WORKOUT Below you'll find three different leg/glute routines. » more

TOTAL BODY BLAST Burn bodyfat and firm muscles with Denise Paglia's complete circuit routine. » more

DUMBBELL TRAINING For women, building a little size in the upper-chest area is of greater importance than for men because it boosts your cleavage. » more

MEN V. WOMEN PHYSIOLOGY Aside from the obvious physical differences between the sexes, some deep-rooted and significant physiological variables also separate the girls from the boys. » more

MASTER THE INCLINE DUMBBELL PRESS Sculpt your upper chest with this bilateral movement. » more

CORE BODY WORKOUT Train your core in a fun new way, by fusing together three different styles of exercise. » more

10 BACKSIDE EXERCISES The 10 best exercises to get your rear in gear. » more

GLUTES TRAINING Getting the Maximum from Your Maximus Training » more

TOUGH THIGH ROUTINE Say goodbye to thunder thighs with this at-home routine. » more

FAST WORKOUTS Same machine, different exercises: Get ready to get hooked on cable. » more

OUTDOOR INTERVAL TRAINING Get a thorough workout through an intense training session outside. » more

THE IMPORTANCE OF STRETCHING Stretch your athletic potential by using flexibility training to create long, strong muscles. » more

POST-PREGNANCY EXERCISE Start gradually when returning to exercise after childbirth. » more

AN OLYMPIC WORKOUT Here are three suggested workouts straight from the Olympic coach herself. » more

FOOD FOR RUNNERS Whether you're eating to run or eating on the run, this complete nutritional guide will ensure you're fueling your training to the fullest. » more