TODAY

Ready for swimsuit season? Celebrity trainer Will Weber says the elevated hip thrust is more efficient at working your lower body than spending a long time on a treadmill or elliptical machine. It’ll also rev up your metabolism if you do it in the morning. All you need is a bench to support your shoulders. Move your body into a bridge position, then drop your hips and use your glutes to drive them back up. Repeat 20 times.

See how it’s done!

Dear TODAY reader,

Congrats! You’ve taken the first step to a new you: Making the decision to make a change. Way to go and welcome! Here is everything you’ll need to make week one a success!

This 7-day meal plan has everything you need – plus a shopping list!

All of the recipes are nutritious and delicious, look at what’s on the menu for dinner this week:

Day 1: Grilled chicken parmesan
Day 2: Turkey burger and veggies
Day 3: Cauliflower fried rice with shrimp, chicken, black beans or tofu
Day 4: Baked fish with broccoli and sweet potato
Day 5: Turkey sausage with sautéed peppers & onions
Day 6: Slow cooker chicken and black bean chili
Day 7: Pork tenderloin, baked potato and carrots

We know you don’t have time for an hour-long workout, but how about a 10-minute one?

Try this morning workout from Bob Harper! Repeat this 3 exercise circuit 3 times:

Russian twist with ball slam

Start sitting on the ground, with your feet bent in front of you. Lean your chest back without rounding your spine. Grip a weighted ball with your hands. Twist your upper body to one side, then slam the weighted ball down to the ground. Pick it up and repeat on the other side. If you don't have a weighted ball at home, you could use a basketball. Continue alternating for 10 reps.

Falling star:

Start in a high plank position, with your hands flat on the floor. Lift your right arm straight into the air. As you shift your body to the side, stretch your left leg across the floor. Repeat on the other side. Continue alternating for 10 reps.

Punch plank

Start in an elbow plank position. Keeping your body in a parallel line with the floor, tighten your hands into fists. Keeping your lower body as still as possible, punch the air in front of your right arm, then left. Continue alternating for 10 reps.

To watch the video, click here! Try to do this three or four times this week.

While it might seem scary at first, many of our TODAY viewers have achieved lasting weight-loss success – and so can you! Here are REAL tips from REAL women about what they wish they knew before they started a diet. Have a great week – you got this!

Sex therapists recommend “simmering” to help cultivate the right kind of erotic climate in a relationship. Simmering means taking a quick moment to feel excited with your partner — even under conditions where it’s not really practical to go any further — for no reason at all, except that it feels good. Instead of kissing your partner goodbye in the morning, why not simmer them goodbye? Hold them close for a bit longer than usual -- just one minute to simmer on the way out the door. The payoff in good lovemaking later can be dramatic.