Our friends at Self asked professional dancer Rachael McLaren which move helps keep her in performance-ready shape. She shares her fit secret below!

"Everybody is a mover; everybody is a dancer," says Rachael McLaren, a dancer for the Alvin Ailey American Dance Theater in New York. So how is it that pro dancers (and their amazing dancers' bodies!) often manage to strike us speechless and move us to tears? "[Dancing] is my way of communication," she explains. "My job is to refine the way I can open my body and express myself."

In order to keep those messages flowing from her lithe figure, McLaren has to keep every part of her body strong and limber — including her arms and core. "I do a lot of partnering," says the dancer, who'll be performing with the Ailey company at a Lincoln Center engagement. "You have to have a lot of strength to be able to lift up [others], and [to] be thrown around and do all the choreography that we do!"

Every dancer in the company does some version of the push-up as part of their routines, and McLaren swears by the half push up to keep her arms and midsection tight. So . . . what if the closest we'll get to dancing is the two-step and Electric Slide? We're thrilled to be a half-step closer to getting that dancer's body, right?!

The Move: Half Push Up

Sculpt a bikini-worthy butt with this go-to move used by pro surfer Anastasia Ashley! Our friends at Self got the details on the effective lower-body move.

Could there be anything more amazing than lounging on a sunny beach, looking hot in your bikini? Shockingly, yes — and that would be emerging from the surf feeling particularly fit and confident in your bikini because you're a badass surfer chick who just conquered a monster wave.

Say hello to Airwalk pro surfer Anastasia Ashley, and welcome to her life. (Yup, we're all jealous.) The girl's been surfing since she was 5 years old, so have faith that every muscle on her body has been shaped with help from the toughest training buddy ever: the big bad ocean. With surfing, "you're bending your legs for balance and working with the wave," she says. "A bigger wave means you have to exert more energy with the stance."

To build her core strength and tone that fabulous butt of hers, Ashley swears by glute kickbacks: "They're a favorite exercise of mine! I do them to keep my glutes tight and strong for surfing." Well, the rest of us may not be mastering the Hang Ten anytime soon, but if kickbacks can get us even close to her butt-kicking booty, then we're on board — pun totally intended.

The Move: Glute Kickbacks

If you haven't tried Tabata training yet, our friends at Self give you a scientifically backed reason why it may just become your new favorite weight-loss tool.

The American College of Sports Medicine annual conference was last week, which means leaders from all over the fitness world met to discuss their latest research and findings. Exercise physiologist Dr. Michele Olson — we know her as Dr. Abs — dropped quite a bombshell during her presentation on Tabata Training. You may not have heard of Tabata yet, but chances are you will soon: Turns out, it can burn a whopping 13.5 calories a minute — and double a person's metabolic rate for 30 minute afterward!

Tabata is an early form of high-intensity interval training (HIIT), started in the 1990s by Japanese professor Izumi Tabata. (He used it to get speed skaters in shape for the Olympics.) It involves short, four-minute bouts of explosive interval moves done for 20 seconds each for eight rounds, with a 10-second break between each round.

Olson, who measured study participants' calorie burn before, during, and 30 minutes after a Tabata bout, found the routine to be an extremely effective way to boost metabolism fast. "It would take five times the amount of typical cardio exercise, like a 20-minute brisk walk, to shed the same number of calories that result from a 4-minute Tabata," she says.

Now that Tabata has been scientifically shown to produce such amazing results, she says, expect to see fitness instructors incorporating these techniques into personal training sessions and classes. And you can even try incorporating Tabata techniques into your own routine, she told SELF: "It's low-tech, low-cost. You really only need a timer to mark your eight rounds (each with 20-seconds of intense effort plus 10-seconds rest) — like a stop watch or nearby clock with a big second hand."

And the cool thing abut Tabata is you can do it with any type of cardio. Olson likes using squat jumps, which are great for the back, abs and hips, she says, but you can also use non-impact moves like sprints on the Spin bike or even in the pool. (Or you can try our 8-minute Tabata-style CrossFit workout, guaranteed to torch calories.) "Just be sure to put out an effort that's your best, all-out effort," she says. "That's the key to this method."

More from Self.com:

• Your Perfect Week of Cardio Workouts
• Weird Gym Tools, Explained
• Drop 10 (or More!) With HIIT!

Get into the boxing ring with actress Jamie Chung's workout, shared with us by our friends at Self!

Who out there hasn't yet caught a glimpse of Hangover III star Jamie Chung rocking a fantastically form-fitting dress on the red carpet? (If you haven't, here she is! Damn, girl.) Talk about jealous — if we had a body that fit, we'd be sure to let the world know! "It's that combination of being super slender yet strong-looking," says the actress's boxing coach, Mysti Friedman. "She's so petite, but she looks powerful because she works really hard."

Yep, you read that right. Chung's found a way to whittle her waist, work her arms and knock out some aggression — all in one boxing session. Part of her routine? A six-punch combo comprised of jabs, double hooks and uppercuts. With all that twisting and arm extensions, she not only tones her arms, but also works her lats and abs. "She loves boxing," says Friedman. "She's such a little firecracker!" Well, if it'll help us get a body that fit, we're ready to climb in the ring with Chung anytime.

If you've never tried a barre class before, then read these beginner tips, shared by our friends at Self!

With all the trendy barre studios popping up everywhere, it may seem like ballet-inspired workouts are just the latest fitness fad. But in fact, barre classes have been around since the '50s, when former dancer Lotte Burke opened her first studio in London.

Fast forward half a century(!) and Burke-inspired barre classes are more popular than ever. And tomorrow, Exhale Spas nationwide are celebrating the 10th anniversary of their signature class, Core Fusion Barre, with a day of free classes! Never taken a barre class before? Core Fusion cofounder Fred DeVito offers five things you should know.

1. Think quality over quantity. "This is not Insanity; this is not CrossFit," says DeVito. "We're not about how many reps you can do in a minute or how many pounds you can lift." Rather, most barre classes focus on precision and proper form; you'll do smaller, slower movements, but you'll definitely feel them because you're isolating specific muscle groups you're not used to using.
2. If you're doing it right, then you're going to shake — and feel that burn. "You're not going to look supergraceful doing these moves, and it's not going to feel easy — even if you think you're in good cardiovascular shape." (Don't be fooled by those tiny little hand weights; they really do get heavy!) Luckily, students are instructed to focus in on themselves, not to watch other people around them. "You can't be intimidated by what you look like — or by hard work," says DeVito.
3. Dress the part. "We encourage people to wear grippy socks, with little rubber nubs on the bottom; we sell our own and almost every other barre studio sells their own, as well. This keeps you from slipping when you're on the barre, and it's more sanitary than going barefoot." (Real fashionistas may want to check out in-studio footwear, too!) Another apparel tip: don't wear short shorts. You'll be doing a lot of inversions and open-leg poses, so capris or full leggings are a better bet. (More on what to wear to barre class here.)

Keep reading for more beginner barre tips.

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You know how some restaurants highlight their lighter offerings in an attempt to woo their healthier customers? Well, at Panera Bread, some of the healthiest and most flavorful options don't appear anywhere on their menu. It turns out that earlier this year, Panera Breads nationwide started offering a new lineup of "power foods" with lean proteins, complex carbohydrates and veggies as part of its all-new Hidden Menu. These six "power foods" items aren't promoted in-store, but fans and followers of Panera's social media channels will get the inside scoop. Lucky for you, we've got the inside scoop now, too. Check out the six pack here — plus the skinny on each of 'em.

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Hydro ride, pool biking, aqua cycling . . . whatever you want to call it, the low-impact workout that's hugely popular across Europe in countries like France, Italy, and Germany is finally making a splash in the States, too. And let us tell you — it's definitely interesting!

Currently, the Euro trend is being offered at only a handful of places in the United States, and the first boutique underwater cycling studio opened its doors to curious New Yorkers this past week. Three ambitious SELF staffers (myself and my editor included) tested the hydro bikes at AQUAStudio NY, a gorgeous TriBeCa studio that boasts modern, Zen-like decor that felt more like a Russian bathhouse than a gym. "I just want to live here!" a student in our class gushed.

But the new trendy studio, with its pint-size pool is oceans away from the high energy, lane-to-lane packed pools in many European classes, which often take place outdoors with the instructor on a bike on deck. (Need a visual? Check out the crazy YouTube vids.)

What's it like?

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Scarlett Johansson rocks that magic combo of curves, confidence and fitness that somehow inspires a we-can't-help-it obsession in us all. I mean, girl is gorgeous. As femme fatale Black Widow in The Avengers — which won several MTV Movie Awards this past weekend — she looks so damn comfortable in that skintight body suit, she got us jonesing to get a bodacious superhero body, too.

To the rescue: L.A.-based trainers Bobby and Alicia Strom, who worked with Johansson while she was prepping for the role. "She really puts 100% into getting ready for whatever role she needs to play," says Bobby. "When she was going to be in The Avengers, she wanted to be more athletic and toned."

So, what's the first thing you learn in Action Star 101? You need to get a core hovering in that "rock solid" zone. "She was being shot around in a harness, doing kicks and jumps," says Bobby. "She [needed] to be strong enough not to get hurt doing stunts."

The trainer had Johansson strengthening her core with a tough super move that combines the Inchworm with knee tucks. Check out this totally homemade but insanely awesome how-to video featuring Alicia Strom (who's sporting super-chic Victoria's Secret VSX Sport Line, btw). Once we nail this move like Scarlett did — watch out world, catsuit here we come!

Get Scarlett's catsuit-worthy move.

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Sigh. You graceful ballerina. What is it about the allure of your long lines, "I got my ish together" posture and cloud-walking glide? Watching a ballerina on the move always reminds us it would probably be a good idea to unfurl our hunchbacked shoulders every now and then (like our moms told us to!). One ballerina we're crushing on in particular? Misty Copeland, soloist at the American Ballet Theater and spokeswoman for Dr. Pepper.

Not only is the girl ridiculously talented and uber graceful, she's also got a strong physique and hot bod to boot. "It's one of the few art forms that you have to start at such a young age. It really takes years to shape and mold the body," says Copeland, who took her first ballet class on a Boys & Girls Club basketball court.

Since some of us may not be able to dedicate years to the craft, Copeland gives us a for-dummies-style guide to the first building block of ballet: the Plie. "The technique creates these long, lean muscles so you're incredibly strong but in a delicate way," she says. "Something as simple as the plie will strengthen your quads, inner thighs, and calf muscles." One move to ballerina legs? Done.

Read on for the move.

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Game on — and it's your willpower up to bat! We asked nutritionists across the country how to hit concession stands without putting thousands of empty calories on the scoreboard.

Do: Choose Grilled Chicken

These sandwiches are a stadium slam dunk. A ballpark burger can pack up to 500 calories and as many as 10 grams of artery-clogging saturated fat (and that's before cheese and toppings), but the sandwich often comes in at around 300 calories with half the fat.

Do: Get Cracking On Peanuts

Craving popcorn or Cracker Jacks? Opt for plain, unsalted, in-shell peanuts instead, says Chicago dietitian Amari Cheffer, M.S., R.D., LDN. They've got heart-healthy monounsaturated fats, Vitamin E and magnesium—and the act of cracking the shell makes you work a little harder to enjoy them. The catch: A typical eight-ounce bag is much larger than one serving (it can have over 800 calories total), so don't eat more than a quarter of it yourself.

Don't: Sip Sugary Sodas

Save a cool 100-300 calories by sticking to sparkling water, unsweetened iced tea or ice water with lemon. But if a ballgame just isn't the same without soda, don't stress, says New York City-based Marissa Lippert, M.S., R.D. Just order a small size and fill it to the brim with ice. "You're addressing your craving strategically," she says, "since your body won't know you're taking in 10- or 20-percent less soda."

Don't: Get A "Personal" Pizza

Seek out a single slice of plain cheese or veggie instead of devouring a whole personal pan pie-size portion (which packs about 200 additional calories). The 'za can actually deliver heart-healthy benefits, since tomato sauce contains lycopene, an antioxidant. "Interestingly, it's been found to be especially well-absorbed in pizza," says Seattle-based Minh-Hai Tran, M.S., R.D., CSSD.

Do: Be Choosy About Beers

Love your ballpark brews? There's no need to deny yourself, just stop at one or two 12-ounce pours. Choose a low-calorie option like Amstel Light (which has just 95 calories), says New York City-based Keri Glassman, M.S., R.D., and author of The New You and Improved Diet. Or sip a stout beer: Guinness is another low-cal brew (you'll get 25-30 calories less than a regular beer) that also happens to be high in antioxidants.

Keep reading for five more do's and don'ts for the next time you are eating at the ballpark!

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Making sure you look extra presentable for that annual beach trip with the girls is one thing, but how do you think you'd fair if your bikini-clad butt were blown up on big screens across America? Got a little nervous, huh? That's exactly why we've got ultimate respect for Spring Breakers star Vanessa Hudgens, who's clearly got nothing to hide in terms of a perfectly shapely physique. (I mean, look at that thing! Damn, girl!)

"I think her healthy, toned look is something that we all aspire to have," says Lauren Weisman, mind body manager at Exhale Santa Monica, where Hudgens works out on a regular basis. The combo of core work, Pilates, ballet and yoga keeps her body looking extra fantastic.

"That's great," you're thinking, "but what does she do to keep her butt looking so darn perky?" According to Weisman, the answer lies with the Fold-Over Gluteal exercise, a move that lifts the glutes and lengthens hamstrings. The result? Discovering that magic balance between "lengthened leg and really rounded booty," says Weisman. We're sold.

Learn the exercise here.

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This is kind of awkward: Even though I'm an editor at SELF, I get self-conscious in group classes and thus don't want to attend even though I desperately want to reap the benefits. Basically my life changed in 2011 when Nike relaunched their Nike Training Club app and I was able to do all these cool strengthening, lengthening and toning moves from the comfort of my (albeit cramped) living room — or anywhere else in the world. And someone else agrees with me. Namely this really famous, epic tennis star.

SELF has already sung Nike Training Club's praises before; we've even dubbed it a "personal trainer in your pocket." Well we've fallen all over in love again, and we're about to break some big news to you guys: Serena Williams has JUST launched her Core Power workout on NTC that's available for download and we have the first look — not to mention a few wise words from Serena herself.

Designed to work the core and abdominal muscles, Serena showed us that Core Power uses a stability ball and resistance bands to increase overall core strength, which in turn helps to create a lean, strong body. And when I spoke to Serena about creating Core Power for Nike Training Club, she told me that "the drills featured in the Core Power workout are based on key exercises I do regularly to stay strong. Everything I do on court begins with strength from the core, so it's the perfect foundation for my training as a tennis player." Core Power is also great when tacked on to a great cardio workout — even a run — and also helps Serena target specific muscle groups she feels need extra work. (Although, look at her. Look at her abs. Watch her play! What needs extra work?) Serena let us peek behind the scenes at the filming of her Core Power routine and officially gives you her new Nike Training Club workout from start to finish. Warning: Your abs will be feelin' it later!

Read on for the workout.

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Guys, I have a confession to make. I'm obsessed with running — the gear, the feeling of exhaustion after a 10-miler, and, of course, the best lady runners around. Namely, Kara Goucher. I've been following Kara's career for some time now and am amazed by her resilience. Not only has she recovered from several injuries with plenty of grace, but she also was able to bounce back after the birth of her son, Colt, in September 2010 and run the 2011 Boston Marathon (the MOST elite of races) just about six months later. Did I mention she placed fifth, too?

But Kara's career is more than just a marathon or two. In fact, she didn't even race the 26.2 miles until 2008 — she was a World Champion middle-distance racer before that. But now that she's got all that mileage under her belt, she spends time penning awesome books, talking with her fans, and, of course, running. (It is her job, after all.) Just a few weeks ago, Kara placed fifth in the Rock 'n' Roll New Orleans Half Marathon, placing an impressive fifth despite coming off of a heel injury. (Damn, girl!) We chatted with the champ about training with her bestie, how she takes care of her skin with all those showers, and her top advice for beginners — especially Self's very own Running Virgin, Ms. JD Rinne.

Are you a newbie runner, too? It's easy to get intimidated, but don't let yourself, Kara says. Odds are that after your first race, you'll get hooked, she adds. More importantly, Kara told us, "It's OK to walk; that doesn't mean you're not a runner. You're still a runner."

Read on for more of Kara's tips.

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We'd love to give you a pass, but every expert we polled said that exercise is nature's Midol. You break a sweat and you get a rush of happy-making endorphins — key at that time of the month when they're naturally at their lowest levels, says Pinar Kodaman, M.D., assistant professor of medicine at Yale University. Those same endorphins dull the effects of prostaglandins, chemicals that trigger cramps, which means any workout you do — run, pilates, boot camp — is like popping a painkiller. If you need insta-relief before you can even think about the gym, try this prep pose from Chicago yogi Allison English.

The Move: Legs Up the Wall

Lie faceup with legs extended up wall, feet flexed, arms at sides. Place rolled towel under hips. Hold 3 minutes.

Why It Works

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She's got powerhouse pipes, killer style and a Grammy nomination to boot. But what I really envy about Pink is her serious six-pack. (I mean, who isn't excited to see her show her tummy off in another hot gown like this one?!) Lucky for us, the singer's flat abs are far more attainable than her musical talent or pricey designer duds.

"I started working with Pink in 2006 to get conditioned for a very grueling tour which would require deeper core strength than she was used to," says celebrity trainer Juliet Kaska. "Killer abs are definitely her signature body part!"

Her go-to move? Weighted ball abdominal crunches. "She needed to hang from silks while belting out her songs and it was moves like this that got her in shape," says Kaska. Now you can get the same effect in your own living room--minus the acrobatics!

Read on for the move.

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Fresh off her pre-game performance at Super Bowl XLVII, Alicia Keys is ready to wow us again. The 14-time Grammy winner is slated to perform this weekend at the music industry award show and will no doubt be camera-ready thanks to regular workouts with longtime trainer Jeanette Jenkins.

According to Jenkins, Keys credits this multi-tasking move as a great way to tighten up all over. "This is one of the exercises I do while training Alicia to tone her arms, abs, legs and buttocks," says Jenkins. "She doesn't love the exercise but she loves getting the results!" Try it yourself to hit a high note in the privacy of your own living room!

Keep reading for the move.