It’s squishy and it hangs out of your pants. Get your mind out of the gutter…I’m talking about your “stomach pooch.” You know, the layer of fat that covers your rock hard 6-pack…no, make that 8-pack… abs. Obvi. Today’s workout will help to sculpt your tummy. Buh-bye, pooch. It’s been real, but I’m over you.
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 a helluva lot easier.
-free weights (10 lb), balance ball
Circuit 1 – Do 3x Through
A) The “Ball Buster'” – Lay on your back on your mat with your arms at your sides. Holding a balance ball in between your feet, raise both legs off the ground until your legs are at a 90 degree angle to the floor. Lower your legs until a few inches above the ground. Repeat 12x.
B) The “Venus Fly Trap” – Lay on your back on your mat with your arms extended behind your head. Keep your legs together and lift them a few inches above the ground. Lift your arms overhead and lift your torso to touch your hands to your feet. Slowly lower your torso and arms back to the ground. Repeat 10x.
C) The “Jacked Up Jack Knife” – This move is no joke. It’s one tough cookie… Begin in a position as if you are going to do a push up, except rest your toes on a balance ball instead of on the ground. Your body should be as flat as possible. Contract your ab muscles to roll the ball in towards your chest. Your butt should raise in the air so that your torso and legs look like an upside-down “V.” Roll the ball back to starting position, and lower your arms to do a push up. Repeat 10x.
D) The “Side Cruncher” – Begin by laying on your side on your mat. Bend your elbows and put both hands behind your head. Simultaneously lift your upper torso and your legs up off of the ground. Repeat 10x, and then flip onto your other side and repeat 10x more.
E) “Dizzy Workout Girl” – Begin by laying on your back on your mat. Keeping your legs together, raise them up to a 45 degree angle from the floor. Bend your elbows and put your hands behind your head. Pretend there is an orange under your chin and lift your upper torso. Bring your left knee towards your chest and touch your right elbow to your left knee. Bring your legs back to a 45 degree angle and lower your torso back to the ground. Now bring your right knee towards your chest and raise your upper torso to touch your left elbow to your right knee. Repeat 10x each side.
F) “Leaning Workout Girl” – Begin by standing on your mat with your legs shoulder-width apart. Keeping your arms resting at your sides, hold a 10-lb weight in your right hand. Keep your legs straight and bend your torso as far to the right as you can. Slowly return to starting position. Repeat 10x, and then repeat 10x more on your left side.
G) “Ball Handling” – Lay down with your back on the mat, holding a balance ball behind your head. Lift the ball up over your head, while lifting your head, chest, and legs off the ground. Transfer the ball to in between your legs. Lower your legs (now holding the ball), chest, and head to the ground and place your arms behind your head. Raise your legs, chest, and head and reach up to grab the ball from your legs. Bring the ball (now in your hands) to the ground behind your head and bring your legs to the ground. You should now be back in starting position. Repeat 10x.
H) “Sit Ups Are For Suckers” – Begin by resting your lower back on a balance ball. Bend your knees so your feet are on the ground in front of you. Your butt should be off of the balance ball. Keeping your elbows bent with your hands behind your head, pretend there is an orange under your chin and raise your torso up until you are sitting up on the ball. Slowly lower back to starting position. Repeat 20x.
I) Do The “Sit Ups Are For Suckers” except as you crunch up, try to touch your elbow to the opposite knee. Repeat, alternating sides, 10x on each side.
If exercise is 1/2 of the equation, a healthy diet is the other half. You can be in amazing shape, but if you’re not eating well, you may not see the results of your workouts!