Flatten Your Tummy – The Workout Girl

Flatten Your Tummy

So, you want to tone your abs, but you don’t have time for the gym?  You want a sleek stomach, but you don’t have the budget for any fancy equipment or personal trainers?  It’s the Workout Girl to the rescue. (Duh.)  You can do this entire ab workout without any equipment.  This means you can do it during your lunch break at work, on the floor of your living room before you go to bed, or in your hotel room if you’re traveling.  Now you have no excuse to avoid getting in shape!  You ready? Let’s do this!

Know Before You Go 

Do a 10-minute warm up before your workout.  Walk or jog around your block or in place in your living room, or dance around to 3 of your favorite songs.  If you have access to a treadmill, walk at a slow speed (I recommend 3.5 mph) and at a high incline (8.5-9.0).  Drink water between each circuit to stay hydrated, and stretch for 10 minutes after the workout. It’s OK if this workout is challenging for you… if you keep this up just 2x per week, in a month or so this will likely be easy peazy.

Equipment:

-Nada! Just you!

Circuit 1 – Do 3x Through

A) The “Flattened Workout Girl” – Begin in a position as if you are going to do a push up.  Bend your elbows to lower onto your forearms.  Hold this position for 60 seconds.

B) The “Super Workout Girl” – Begin by lying face-down on your mat with your arms outstretched in front of you and your legs outstretched behind you.  Simultaneously lift your legs and arms as high off of the mat as you can.  Hold for 3 seconds.  Repeat 10x.

C) The “Elevator” – Begin by lying on your back on your mat with your arms resting at your sides.  Keeping your legs together, lift your legs up towards the ceiling.  With control, slowly lower your legs to just above the ground.  Repeat 15x.

circuit 1


Circuit 2 – Do 3x Through

D)  The “Basic Sit Up” – Begin by laying on your mat with your arms resting at your sides.  Lift your torso and try to touch your toes.  With control, slowly lower your torso back to the ground.  Repeat 20x.

E)  “Party Pilates” – Start out in a position as if you were going to do a push up.  Lift your left arm and rotate your body so that you’re balancing on your right arm, your body is facing the wall, and your left leg is resting on top of your right leg.  Extend your right arm fully and hold your left arm up in the air as high as possible.  Look straight out at the wall and hold this position for just 3 seconds.  Then switch sides.  Repeat, 10x each side.

F) The “Social Climber” – Begin by standing on your mat.  Bend over and place your hands on the ground in front of you.  Slowly ‘walk’ your hands out in front of you until you are in a position as if you are going to do a push up.  Slowly ‘walk’ your hands back towards your feet and stand up.  Repeat 12x.

circuit 2


Circuit 3 – Do 2x Through

G) The “One-Legged Man” –  Begin in a position as if you are going to do a push up.  Then, lift your right leg up towards the ceiling and hold for 2 seconds.  Slowly lower your right leg back to starting position.  Next, lift your left leg up towards the ceiling and hold for 2 seconds.  Slowly lower your left leg back to starting position.  Repeat 12x each leg, alternating legs.

H) The “Side-To-Side” – Lay on your back with your legs flush against a wall.  Scoot your butt as close to the wall as possible.  Then, keeping your legs together, slowly drop your legs down to the left until just above the ground.  With control, lift your legs back up to center.  Then, slowly drop your legs down to the right until just above the ground.  With control, lift your legs back up to center.  Repeat 10x each side.

I) The “Reach Out & Touch Someone”  – Begin by laying on your back with your arms resting at your sides and your legs lying flat in front of you.   Bend your right knee to rest your right foot on the floor, and then raise your right arm up towards the ceiling.  With control, raise your torso off of the ground until you feel your abs are engaged.  With control, slowly lower your torso back to the ground.  Repeat for 20 crunches.

circuit 3


Fitness Tip of the Day

Need a little bit of extra motivation?  Write down your fitness goals, and then every Sunday write down 3 things you will do that week to help you get closer to meeting your goals.

 

xoxo,

Workout Girl

 

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