Tighten Up Your Tummy – The Workout Girl

Tighten Up Your Tummy

If you’ve been wondering where your “Summer Body” is…we’re going to uncover it with this tough core workout.  Get ready. :)

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 (8 lbs), medicine ball, balance ball

Circuit 1 – Do 3x Through

A) The “This Makes Me Want To Throw Up” – Begin by standing on your mat.  Squat down (chest out! butt out!), and place your hands on the ground in front of you.  In an explosive motion, jump both of your feet behind you so you land in a position as if you are going to do a push up.  In an explosive motion, jump both feet back towards your hands.  Stand up and jump up.  Repeat 10x.

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)  “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.


Circuit 2 – Do 3x Through

D)  The “To ‘N Fro” – Begin by laying on your mat with your arms resting at your sides.  Wedge a balance ball between your feet, and lift your legs to a 45 degree angle to the floor.  With control, drop your legs to the right to just above the ground.  Return your legs to the center.  Then, with control, drop your legs to the left to just above the ground.  Repeat 10x each side, alternating sides.

E)  The “Elevator” – Begin by laying on your mat with your arms resting at your sides.  Wedge a balance ball between your feet, and lift your legs to a 45 degree angle to the floor.  With control, lower your feet to just above the ground.  With control, lift your legs to starting position.  Repeat 12x.

F) The “Plank of Doom” – Begin by stabilizing a balance ball in a corner of a room so it does not move.  Now, get into a position as if you are going to do a push up, except your hands are on the ball.  Then, bend your elbows to lower onto your forearms (with your forearms on the ball).  Hold this position for 30 seconds.


Circuit 3 – Do 2x Through

G) The “Jacked Up Jack Knife” – 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.

H) The “Overhead OMG” – Begin by laying on your back on your mat.  Hold a medicine ball behind your head.  With control, lift the medicine ball up overhead as you sit up.  Bring the medicine ball overhead and to the right of your body, letting the medicine ball barely touch the ground.  With control, bring the medicine back overhead as you lay down.  Bring the medicine ball back overhead as you sit up again, and this time bring the ball across your body to the left.  With control, bring the medicine ball back overhead as you lay down.  Repeat, alternating sides, 12x each side.

I) “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.




 

xoxo,

Workout Girl

 

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