The Total Midsection Makeover – The Workout Girl

The Total Midsection Makeover

If you’re really looking to get noticeably toned abs before bathing suit season, the key is to do exercises that focus on your entire midsection, and not just do ‘your basic sit up’.  That is, you need to engage your obliques, your lower abdominal muscles, everything.  The whole enchilada, as they say.  This is a great workout that will really work your entire tummy, and you can do it anywhere….even in the comfort of your own home with Netflix streaming in the background. Beach season, I’m coming for ya!

our 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 (3 lbs, 8 lbs), medicine ball, balance ball

Circuit 1 – Do 3x Through

A) The “Vomit Inducer” – Begin by standing on your mat in front of a medicine ball.  Lower into a squat and place both hands on the medicine ball.  In an explosive motion, jump both of your legs behind you so that you are in a plank position (except your hands are still on the medicine ball).  Jump with both feet back towards the ball and return to standing (lifting up the medicine ball to chin height as you stand).  Repeat 12x.  Feeling sweaty?

B) The “Bikini Body Builder” – Begin in a position as if you’re going to do a push up, except your hands are wrapped around 8 lb weights.  Keeping your abs tight, bend your right elbow to bring the weight up towards your chest.  With control, lower your hand back to the ground.  Repeat by bending your left elbow and bringing the weight towards your chest.   Repeat, alternating sides, 12x each side.

C)  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.
circuit 1

Circuit 2 – Do 3x Through

D)  The “Ball Haul” – Begin by laying on your back on your mat with a balance ball wedged between your feet.  Rest your arms at your sides.  With control, lift your legs, holding the balance ball, until your legs are perpendicular to the ground.  With control, slowly lower your legs until they are just a few inches above the ground.  Repeat 12x.

E)   The “I’m A Baller” – Begin by resting your lower torso on a balance ball.  Bend your knees at a 90 degree angle with your feet on the ground.  Bend your elbows to cradle the back of your head in your hands.  With control, sit up on the balance ball to bring your torso to a 45 degree angle to the ceiling. With control, slowly lower your torso back to starting position so you are again resting on the ball.  Repeat 12x.

F) The “Balance Buster” – Begin by standing in front of a balance ball.  Bend at your hips towards the ball, and rest your forearms on the ball.  Walk your feet backwards until you are in a plank position on the ball.  Hold this position for 30 seconds.  If this exercise is too difficult for you, stabilize the balance ball by placing it in the corner of a room before doing this exercise.
circuit 2

Circuit 3 – Do 2x Through

G) The “This Is How I Roll” – Begin in a position as if you are going to do a push up, except your feet are resting on a balance ball behind you.  With control, bring your knees into the chest, while keeping your feet on the ball behind you.  The ball should roll in towards your chest.  Slowly extend your legs behind you to starting position.  The ball should roll backwards.  Repeat 12x.

H) Repeat the “This Is How I Roll,” except instead of bringing your knees into your chest, rotate your whole body clockwise and then counter-clockwise while keeping your feet on the ball behind you.  This is a test of your balance!  Stay focused.  Repeat 12x.

I) The “Pass Through” – Begin by on your mat with your arms outstretched behind your head holding a balance ball.  Simultaneously lift your shoulders, and the ball, off of the mat while you also lift your feet off of the ground until they are at a 90 degree angle.  Pass the ball from in between your hands to in between your feet.  With control, lower your feet, holding the ball to the ground, while you simultaneously lower your shoulders back to the mat.  Next, lift your feet, and the ball back toward the ceiling, and simultaneously lift your shoulders off the mat.  Pass the ball from in between your feet to in between your hands.  With control, lower your hands, and the ball, to the mat while simultaneously lowering your legs to the mat as well.  Repeat 10x.

circuit 3


Fitness Tip of the Day

Shhhh…. Click here for the big secret to looking years younger.

 

xoxo,

Workout Girl

 

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