Get Fab Abs – The Workout Girl

Get Fab Abs

Bikini season is fast approaching, which means it’s time to focus on toning up the midsection to tighten up your tummy.  Try this killer (no equipment, “do anywhere”) workout to help you to uncover your hidden six pack.  You can do it! #summergoals

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:

-none! just you!

Circuit 1 – Do 3x Through

A) The “Dizzy Doozy” – Begin by laying on your back on your mat.  Bend your knees slightly and lift your feet off of the ground.  Cross your arms behind your head.  With control, lift your torso and touch your right elbow to your left knee.  Then, twist your torso to touch your left elbow to your right knee. Repeat 15x each side, alternating sides.

B) The “Innie Or An Outtie” – Begin in a position as if you are going to do a push up.  Then, move your left hand out farther to the left.  Next, move your right hand out farther to the right.  Bring your left hand back to starting position, and then bring your right hand back to starting position.  Repeat 12x.

C)  The “Dynamic Duo” – Begin by lying on your back on your mat with your legs flat on the ground.  Reach your arms behind your head and grab onto the ankles of your workout buddy.  Keeping your legs together, lift your legs up towards your workout buddy.  Your workout buddy should gently push both of your legs down and to the left.  Don’t let your legs touch the ground, and lift your legs back up towards your workout buddy.  Your workout buddy should gently push both of your legs down and to the right.  Again, don’t let your legs touch the ground, and lift your legs back up towards your workout buddy. Repeat 12x each side, alternating sides.
Copy of circuit 1

Circuit 2 – Do 3x Through

D)  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.

E)   The “Balancing Act” –  Begin on all fours on your mat.  Simultaneously lift your left leg out behind you and your right arm out in front of you.  Return to starting position.  Then, simultaneously lift your right leg out behind you and your left arm out in front of you.  Return to starting position.  Repeat 12x each side, alternating sides.

F) 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.
Copy of circuit 2

Circuit 3 – Do 2x Through

G) The “Up ‘N Down” – Begin by standing in front of the bottom step of a flight of stairs.  Then, lower onto the ground into a position as if you are going to do a push up.  Next, place your left hand on the bottom step, followed by your right hand.  Lower your left hand back to the ground, followed by your right.  Repeat 12x.

H) The “Position of Pain” –  Begin by laying on your back on your mat with your arms resting at your sides.  With control, simultaneously lift your legs and torso slightly off of the ground until your abs are engaged.  Holding this position, pump your arms up and down 100x.  Yes, I said 100.

I) 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.

Copy of circuit 3


Fitness Tip of the Day

An effective workout in just 7 minutes? Believe it! Click here for the 7-minute workout.

 

xoxo,

Workout Girl

 

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