Get The Most Fabulous Abs – The Workout Girl

Get The Most Fabulous Abs

Want to know a secret to rock hard, rockstar abs? The key lies in toning all areas of your abdominal muscles – from your lower abdominals to your lateral muscles.  If you’re just doing standard crunches, you’re not really working your whole core. This workout is designed to really push you to exercise your whole core.

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:

-medicine ball, balance ball

Circuit 1 – Do 3x Through

A) The “Sleek Obliques” – Lay on your back on your mat with your arms resting at your sides.  Life your legs off of the ground until they are at a 90 degree angle to the floor.  Keeping your legs together, lower your legs down and to the right side of your body, gently tapping your feet on the floor.  Raise your legs to return them to the center. and Then, bring your legs down and to the left and tap your feet gently on the floor to the left side of your body.  Raise your legs to return them to the center.  Repeat 12x each side, alternating sides.

B) The “Pull Me In Close” – Lay on your back on your mat with your arms resting at your sides.  Slightly raise your torso and legs off of the floor until your abs are engaged.  Lift both arms off of the ground, fully extended in front of you.  Keeping both legs off of the ground the entire time, bring your right leg towards your torso, and wrap your hands around the back of your right thigh to draw it closer to your torso.  Then release your right leg, and bring your left leg towards your torso.  Wrap your hands around the back of your left leg.  Repeat 12x each leg, alternating legs.

C) The “Love It ‘N Lift It” – Lay on your back on your mat with your arms resting at your sides.  Keeping your legs together, lift your legs to a 90 degree angle to the floor.  With control, lower your legs to just above the ground.  With control, raise them back to a 90 degree angle.  Repeat 12x.

copy-of-circuit-1
Circuit 2 – Do 3x Through

D)  The “Knees Please” – Begin by standing in front of a balance ball.  Place both hands on the ball, approximately 18″ apart.  Walk your feet away from the ball behind you until your body is completely straight.  It should look like you are about to do a push up on the balance ball.  Keeping your abs tight, bend your right knee to bring it in towards your chest.  Repeat 12x, and then repeat 12x more with your left knee.

E) The “Steamroller” – Begin in a position as if you’re going to do a push up except your knees are resting on a balance ball behind you.  Keeping your abs tight, lift your butt in the air to roll the ball towards your chest.  With control, roll the ball back to starting position behind you.  Repeat 12x.

F) The “Ball Handler” – Begin by laying sideways on your mat with a balance ball wedged between your feet.  With control, raise the medicine ball as high as you can and the lower the ball to just above the ground.  Repeat 12x, and then roll over onto your other side and repeat 12x more.

copy-of-circuit-2
Circuit 3 – Do 2x Through

G) The “Doin’ The Twist” – Begin by standing on your mat holding a medicine ball at your chest.  With control, squat down and tap the medicine ball on the outside of your left foot as you twist your torso to the left.  As you come up to return to standing, bring the medicine ball across your body and up and to the right.  Return the medicine ball to your chest. With control, squat down and tap the medicine ball on the outside of your right foot as you twist your torso to the right.  As you come up and return to standing, bring the medicine ball across your body and up and to the left.  Repeat 12x each side, alternating sides.

H) The “Mean Lean” – Begin by kneeling on your mat holding a medicine ball at your chest.  Keeping your abs tight, lean as far back as you can.  With control, return to an upright position.  Repeat 12x.

I) The “One-Legged Boogie” – Begin in a position as if you are going to do a push up.  Bend your elbows so that you are resting on your forearms instead of on your hands.  Lift just your left leg off of the ground behind you.  Hold for 30 seconds.  Return your left leg to the ground and lift your right let off of the ground behind you.  Hold for 30 seconds.

copy-of-circuit-3

Fitness Tip of the Day

Carpe diem! Why put off until tomorrow what you could accomplish today?

 

xoxo,

Workout Girl

 

Discussion

No comments yet.

Post a comment

Join Our Free Email List

Want Our Newest Workouts?

Shop by The Workout Girl

Shop by The Workout Girl

Build An At-Home Gym

Click here to check out what you need to create a gym at home.

Check Me Out on FabFitFun.com

Check out my columm 'Workout Wednesdays' on FabFitFun for weekly fitness tips, tricks, 'n tidbits.