How To Be ABS-olutely Fabulous – The Workout Girl

How To Be ABS-olutely Fabulous

Have you been sticking to your New Year’s resolutions so far?  C’mon, be honest. Yeah, that’s what I thought.  But do not fear! The key to success is making fitness a habit this year, instead of making excuses.  To help you achieve your fitness goals, here’s a killer abs workout so you can get bikini ready before it’s even time to put your suit on.  Now get off the couch and let’s go.  (You’re welcome.)

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:

-medicine ball, balance ball

Circuit 1 – Do 3x Through

A) The “Alternate Universe” – Lay on your back on your mat.  Bend your right knee so that your right foot is on the floor.  Extend your left leg without bending your knee, and rest it on the ground.  Rest your left arm at your side and extend your right arm behind your head.  Slightly lift your chest and shoulders off of the ground while simultaneously lifting your left leg.  As you lift your chest and shoulders, bring your right arm up overhead until it meets your left leg in the air.  With control, return your left leg and right arm to the ground.  Repeat 10x and then do the same with your right leg and left arm.

B) The “Twist N Shout” – Lay on your back on your mat holding a medicine ball at your chest.  Simultaneously lift your legs, chest, and shoulders a few inches off of the ground.  Holding this position, twist your torso to the right and tap the medicine ball on the ground to the right of you.  Without stopping, twist all the way to the left and tap the medicine ball on the ground to the left of you.  Continue nonstop twisting 12x on each side, alternating sides as you go.

C) The “Ball Hauler” – Lay on your back on your mat, holding a medicine ball behind your head on the ground with arms outstretched.  Your legs should be laying together flat on the ground.  Lift your torso to sit up.  As you sit up, bring the medicine ball up overhead and down to the right of your hips.  With control, lay back down and bring the medicine ball back overhead and on the ground.  Repeat, except this time bring the medicine ball overhead and down to the left of your hips.  Repeat 12x on each side, alternating sides.


Circuit 2 – Do 3x Through

D)  The “Ball Handler” – This move kills me every time.  It’s a doozy.  Lay on your back on your mat with your arms outstretched behind your head holding a balance ball.  Lift your legs a few inches above the ground.  Simultaneously raise your chest and legs so that they meet in the air, and pass the balance ball from your hands to in between your legs.  With control, simultaneously lower your arms behind your head and your legs to a few inches above the ground.  Repeat, except this time pass the balance ball from in between your legs to your hands.  Repeat the entire exercise 12x.

E) The “6-Pack Maker” – Lay on your back on your mat with your arms resting at your sides.  Keep your legs outstretched in front of you, and hold a balance ball in between your feet.  With control, lift your legs (holding the ball) up to a 45 degree angle, and then slowly lower your legs to a few inches off of the ground.  Repeat 12x.

F) “Flattened Workout Girl” – Begin in a position as if you are going to do a push up.  Bend your elbows to rest your forearms on the ground.  All of your weight should be suppported by your forearms and your toes.  Hold for 30 seconds.


Circuit 3 – Do 2x Through

G) The “Toe Toucher” – Lay on your mat on your back with your arms outstretched behind your head.  With control, lift your torso off of the ground to sit up.  As you sit up, bring your arms up overhead and try to touch your toes.  With control, bring your arms back overhead as you lower your torso to the ground.  Repeat 12x.

H) “Super Workout Girl” – Begin by laying on your stomach on your mat with your arms outstretched in front of you.  Simultaneously lift your arms and legs off of the ground as high as you can and hold for 3 seconds.  Repeat 10x.

I) The “Knee Hugger” – 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.  Keep your abs tight to find your balance.  When you feel sturdy, bend your knees to bring them into your chest.  The ball will roll in towards your chest.  With control, extend your legs to return the ball to starting position.  Repeat 10x.




Fitness Tip of the Day

Make a healthy substitution in your diet.  For example, drink water instead of a sugar-y drink.

 

xoxo,

Workout Girl

 

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