Here’s How To Work Your Way Towards A 6-Pack – The Workout Girl

Here’s How To Work Your Way Towards A 6-Pack

When I say ‘6-pack,’ I’m not referring to a case of beer.  (Sorry to disappoint you.)  I’m actually implying that 6-pack abs are possible.   I’m not saying it’s going to be easy, but it’s definitely doable.  That’s right, the 6-pack is not just an urban legend, people.  If your goal is to get super toned abs, do this workout several times per week, while also sticking to a healthy diet.  The key is to stay lean while also toning your abs so that the definition is visible.  Like any goal, this will require commitment and some hard work.  I truly believe you can do it if you set your mind to it!  Commit now and by next bathing suit season, you can aim to show off your toned 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:

-free weights (10 lb), medicine ball, balance ball

Circuit 1 – Do 3x Through

A) The “Grip It ‘N Rip It” – Start in a position as if you were going to do a push up (with your body off the ground except for your hands and toes), except have your right arm wrapped around a 10 lb weight and your left hand on the ground.   Lift the weight in your right hand and tap it to the ground as close to your right knee as possible.  Then, lift the weight in your right hand again and tap it as far in front of you as you can.  Return the weight to starting position.  Repeat x 10 with your right hand.  Then, repeat the same with the left arm (having your right arm planted on the ground).

B) The “Twist ‘N Shout” – Lay on your back on your mat, holding a medicine ball at your chest with both hands.  Lift your feet, head, and chest slightly off the ground, and hold this position.  As fast as you can, touch the weight to the ground on your right side and then on your left.  Repeat 10x each side.

C)  The “Starting Line” – Start in a position as if you were going to do a push up (with your body off the ground except for your hands and toes).  Plant your arms, fully extended, and plant your left leg.  Bring your right knee towards your chest.  Now, simultaneously jump your legs (arms are planted!) to bring your right leg back to starting position and your left leg forward towards your chest.  Go as fast as you can, continuously, while alternating bringing each leg forward towards your chest.  Repeat x 15 each leg.
circuit 1

Circuit 2 – Do 3x Through

D)  The “Rock ‘N Roll’ –  Start in a position as if you were going to do a push up, except your feet are resting behind you on the balance ball.  Tuck your knees into your chest. (The ball will roll in towards your chest as well.) Holding this position, rotate your torso from right to left and back again.  Repeat 10x.

E)   The “Balancing Balls’” – Start in a position as if you were going to do a push up, except your feet are resting behind you on the balance ball.  The key to stability is to keep your abs tight.  Find your balance first before attempting this move. Slowly lift your left leg up off of the ball, then return it to resting on the ball.  Do the same with your right leg.  Repeat 10x each leg.  (If you can! This one’s tough!)

F) The “What the F@#k?” – Start in a position as if you were going to do a push up, except your feet are resting behind you on the balance ball.  The key to stability is to keep your abs tight.  Find your balance first before attempting this move.  Keep your arms planted on the ground the entire time (fully extended!).  Once you’re steady, bring your knees into your chest (the ball will roll forward) and then bring your legs back to starting position (the ball will roll back and your legs will be fully extended).  Repeat x 10.

circuit 2


Circuit 3 – Do 2x Through

G) The “Flattened Workout Girl” – Begin in a position as if you are going to do a push up.  Now bend your elbows until you are resting on your forearms.  All of your weight should be supported by your forearms and toes.  Hold this position for 30 seconds.

H) The”Tummy Tightener” – Lay on your back on your mat with your arms at your sides.  Bend your knees at a 90 degree angle and secure the balance ball in between your knees.  Lift the ball off the ground with your knees.  As  you lift the ball, lower your knees to the right.  Return the balance ball to center (still in between your knees) and then lower your knees to the left.  Return to center. Repeat 10x on each side.

I) The “6-Pack Maker” – Lay on your back on your mat with your arms at your sides.  Hold a balance ball between your feet.  Lift the balance ball with your feet until your legs are at a 90 degree angle to the floor.  Now lower your legs, holding the ball, until a few inches above the ground.  Repeat x 15.

circuit 3


Fitness Tip of the Day

You love to shop, so why not turn it into a workout? Click here to find out how!

 

xoxo,

Workout Girl

 

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