Get Supermodel-Worthy Abs – The Workout Girl

Get Supermodel-Worthy Abs

Alright girl, I’m just gonna give it to you straight… Swimsuit season is right around the corner, and now is the time to get prepared.  You can’t be in denial anymore about the weather getting warm.  It’s time to face the music; your bikini will be staring you in the face before you know it.  Tackle this tough core workout so you can be ready to face your beach body with the utmost confidence!  OK, enough chit chat – let’s get moving.

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:

-balance ball

Circuit 1 – Do 3x Through

A) The “Captain Crunch”  – Begin by sitting on a balance ball.  Slowly walk your feet out away from the ball, and slide your torso down so that your lower torso is resting on the ball.  Bend your knees at a  90 degree angle with your feet resting on the floor.  Cross your arms behind your head.  Keeping your abs engaged, slowly raise your chest up towards your pelvis.  Pretend there is an orange under your chin as you crunch up.  With control, lower your torso back on the ball.  Repeat for 20 crunches.

B) The “Roller Coaster” – Begin in a position like you are going to do a push up, except your feet are resting on a balance ball behind you.  Keeping your abs engaged to maintain your balance, bring your knees in towards your chest.  As you move your knees, the balance ball will move closer to your chest as well.  With control, extend your legs again behind you so are back in starting position.  Repeat 12x.

C) The “Rock ‘N Roll” –  Begin in a position like you are going to do a push up, except your feet are resting on a balance ball behind you.  Keeping your abs engaged to maintain your balance, rotate your torso 90 degrees to the right.  With control, return to starting position.  Then, rotate your torso 90 degrees to the left.  With control, return to starting position.  Repeat 12x.

circuit 1


Circuit 2 – Do 3x Through

D)  The “Balance Buster” – Begin in a position like you are going to do a push up, except your feet are resting on a balance ball behind you.  Keeping your abs engaged to maintain your balance, raise your right leg up towards the ceiling.  With control, lower your right leg to return to starting position.  Repeat 8x, and then switch legs and repeat 8x more.

E)  The “Pass Through” – Begin by laying on your back on your mat with your arms outstretched behind your head.  Wedge a balance ball in between your feet.  With control, lift your arms, upper torso, and legs (holding the ball) up towards the ceiling.  Pass the balance ball from your feet to your hands.  Lower your torso and legs to starting position (except the ball will now be held behind your head).  Then, lift your arms, upper torso, and legs towards the ceiling.  Pass the balance ball from your hands to in between your feet.  Lower your torso and legs to starting position.  Repeat 12x.

F) The “Bold Hold” –  Wedge a balance ball in the corner of a room so that it is stabilized.  Begin in a position as if you are going to do a push up, except your forearms are resting on the balance ball.  Hold this position for 60 seconds.

circuit 2


Circuit 3 – Do 2x Through

G) The “Lift Me Up” –  Begin by laying on your mat with your arms resting at your sides.  Wedge a balance ball in between your feet. With control, lift your legs up towards the ceiling.  Then, slowly lower your legs (and the ball) to just above the ground.  Repeat 12x.

H) The “Sleek Obliques” – Begin by laying on your mat with your arms resting at your sides.  Wedge a balance ball in between your feet. With control, lift your legs up towards the ceiling.  Then, lower your legs (and the ball) to the right to just above the ground.  Return your legs to the center.  Then, lower your legs (and the ball) to the left to just above the ground.  Return your legs to center.  Repeat 12x.

I) The “Push ‘N Pull” – Begin by kneeling on your mat with a balance ball in front of you.  Place both hands on the ball.  Push the ball out in front of you until your torso is at a 45 degree angle to the floor.  With control, pull the balance ball back to starting position as you return to kneeling.  Repeat 12x.

circuit 3


Fitness Tip of the Day

Alright, we all know that veggies and fruits are good for us… But which are the best? Click here for a list of the top ‘super foods.’  Click here to read more stories on Giuliana Rancic’s FabFitFun.

 

xoxo,

Workout Girl

 

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