Tone Up Your Tummy – The Workout Girl

Tone Up Your Tummy

If you’re like many women, you think that your stomach is the most challenging area of the body to tone up.  Really, there are 3 ‘secrets’ to getting toned abs:  (1) Exercise your abs consistently.  That means working out your ab muscles at least 2-3x per week.  (2) Watch your diet.  If exercise if half the equation, a healthy diet is the other half. (3) Do ab workouts that target multiple areas of your midsection, such as your obliques and lower abdominals.  I’ve created this workout to help you with ‘secret’ #3, but you’ll have to hold up your end of the bargain for #1 and #2… Set goals to make healthy diet choices, and commit to working out a few times per week. You’ll be on track to a healthier, fitter, more fabulous 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 easy peazy.

Equipment:

-free weights (3 lb), balance ball, medicine ball

Circuit 1 – Do 3x Through

A) 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.

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.
Copy of Copy of circuit 1

Circuit 2 – Do 3x Through

D) The “Plank Gone Wild” – Begin in a position as if you are going to do a push up.  Keep your butt down and your back as flat as possible.  Your wrists should be under your shoulders.  With control, bend your right elbow in towards your chest until you are resting on your right forearm.  Repeat the same with the left arm.  You should now be supporting all of your weight on both forearms and your toes.  With control, extend your right arm back to starting position, followed by the left.  Repeat 10x, never letting your body touch the ground except for your hands, forearms, and toes.

E)   The “Take Me Higher” –  Begin by laying on your back on your mat with your arms resting at your sides.  Hold a balance ball in between your feet in front of you.  Lift your legs (holding the ball) as high off of the ground as possible.  With control, slowly lower your legs until they are just above the ground.  Repeat 12x.

F) “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 10 times.
Copy of Copy of circuit 2

Circuit 3 – Do 2x Through

G) 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, kick 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 (releasing your hands from the medicine ball).  Repeat 12x.  Feeling sweaty?

H) The “Starting Block” –  Begin in a position as if you’re going to do a push up.  Keeping your abs tight, bend your right knee and bring it in towards your chest.  In an explosive motion, switch legs to bring your left knee in towards your chest.  Repeat by alternating knees, nonstop for 30 seconds.

I) 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.

Copy of Copy of circuit 3


Fitness Tip of the Day

Summer is coming! Click here to find out how to turn your next trip to the beach into a workout.

 

xoxo,

Workout Girl

 

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