Are you feeling like it’s tough to lose that stubborn “stomach pooch?” The secret lies in: limiting your alcohol intake, maintaining a healthy diet, and a commitment to regular abdominal-focused exercises. If you can stay committed to these goals, you will see improvement! Here’s a challenging, ab-focused workout to kickstart your commitment to your diet and fitness goals!
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.
-free weights (3 lb), balance ball, medicine ball
Circuit 1 – Do 3x Through
A) The “Social Climber” – Begin by standing on your mat. Bend your knees and stick your butt out to lower into a squat. Try to keep your torso facing the wall instead of bending over towards your mat as you squat. Place both hands on the ground in front of you and slowly ‘walk’ your hands out until you are in a position like you are going to do a push up. With control, ‘walk’ your hands back until you are in a squat position and stand up. Repeat 12x.
B) The “Reach Out And Touch Someone” – Lay on your back with your arms resting at your sides. Keeping your legs together, lift both legs off of the ground until they are at a 90 degree angle to the floor. Holding 3 lb weights, raise both arms in the air so that they are parallel to your legs. Keeping your abs tight, lift your torso slightly off of the ground and reach with your right arm to touch your left toes. With control, lower back to the ground, and then repeat by touching your left arm to your right toes. Repeat nonstop, alternating sides and going as fast as you can, for 15x on each side.
C) “Spider Workout Girl” – Begin in a position as if you are going to do a push up. Lift your left leg off of the ground. Bend your left knee and try to bring your knee as close to your left elbow as possible. With control, return your left leg to starting position. Repeat again with your right leg. Repeat alternating legs, nonstop and as fast as you can, for 12x each leg.
Circuit 2 – Do 3x Through
D) The “Knee Hugger” – Begin by laying on your back on your mat with your legs extended in front of you. Lift your shoulders a few inches off of the ground. Pretend you are holding an orange under your chin as your lift your head. Bend your left knee in towards your chest. Grab your left ankle with your left hand and your left knee with your right hand. Raise your right leg to a 45 degree angle off of the floor. Then, switch legs by bringing your right knee to your chest and extending your left leg so that it is at a 45 degree angle. Repeat nonstop, 10x both sides.
E) The “Lean Back” – Begin by kneeling on your mat with your knees shoulder-width apart. Sit up tall and keep your back straight. Hold a medicine ball at chest height. Keeping your body as straight as possible, lean as far back as you can and hold for 2 seconds. Tighten your abs and slowly return to starting position. Repeat 12x.
F) The “Bring It In For The Real Thing” – Begin by standing in front of a balance ball. Put your hands in front of you, palms facing towards the wall. Bend at your waist (keep that back straight) until your hands are on the balance ball. Now walk your feet back until you are in a plank position with your hands on the balance ball. Bend your right knee into your chest and hold for 2 seconds. Return to the plank position. Now repeat with your left knee. Repeat 10x each leg.
Circuit 3 – Do 2x Through
G) The “Cobra” – Lay face down on your mat with your hands under your shoulders with elbows bent. Push up and extend your arms so that your torso is at a 90 degree angle to the floor. (…or as close to 90 degrees as you can!) Return to starting position. Repeat 10x.
H) “Do The Twist” – Begin by standing with your feet shoulder width apart holding a medicine ball. Bend your knees to squat down, keeping your back as straight as possible. As you squat, bring the medicine ball down and to the left of your left knee. As you stand up out of the squat, bring the medicine ball up overhead and to the right. Repeat 10x, and then switch sides (right knee to overhead and to the left).
I) The “Flying V” – Lay on your back on your mat with your knees bent and feet on the floor. Hold a medicine ball at your waist on top of your lower stomach area. Thrust your hips to bring your butt and lower back as far off of the mat as you can. Your body should look like an upside down “V.” Repeat 10x.
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