FAT TO FAB: Get Your Abs Ready for the Beach!

Bikini season is here and, if you’re like me, you’re more aware of your midsection than ever. It’s time to trim up and get rid of some of the winter fluff!. You’re abdominals are already there, we just need to shed the layer of fat hiding them and tone them up.

Six Pack or Just Plain Flat?
Abs come in different shapes and sizes. Some of you may want those ice cube abs “Marky Mark” Wahlberg showed in his old Calvin Klein ads. Most people just want a nice flat smooth surface, free of lumps and bumps. Although the training may be slightly different depending on your goal, one thing remains the same – diet and cardio is a must.

Uncover Your Abs
Everyone has abs – you just might not be showing yours. Sorry pFIT pFANS, although I’ll be giving you ab exercises today, let me first point you to some cardio to burn off that extra layer of fat that’s hiding your abs, no matter what shape they are in. Whether you have a 2 pack or a six pack, you still have lines under that fat and the only thing that will reveal it, is burning more calories than you eat. So it’s time to decrease your caloric intake and increase your calorie burn. Don’t have a treadmill or elliptical? No worries!! I’ve got ways for you to scorch and torch that fat on your living room floor!

Fight the Fat

Perform each exercise as quickly as you can for one minute! Get your timer out! My favorite ones are the Gymboss & the Interval Timer for the iPhone.

Keep your abs tight throughout this entire kickboxing inspired cardio workout.

Butt-kicks
Air Squats
Jumping Jacks
Squat Cross (One arm only per round round)
Squat Cross Knee (One knee only per round)
Repeat 2 Times

Cardio & Core

Planks, Pushups and mountain climbers require you to hold your core tight. Add in a few cardiovascular exercises and you get to tone the midsection and burn fat too.
10 Rotational Push-ups
20 Steam Engine
10 5 Second Football Stomp With Sprawl
20 Plank Jax
10 Plyometric Double Knee Jump
20 Mountain Climber
10 Seconds Rest
Repeat 2 Times

8-Pack

The following 8 exercises will hit your abs in every direction, upper abs, lower abs and obliques. Remember to keep your tummy tight throughout each exercise, keep your butt and shoulders off the floor through the crunches for the best possible ab-crunching action. This workout can be done often. However, if you want to work on those “ice-cube” abs, you’ll need to add in more weighted abdominal exercises, and those will require at least a day of rest between workouts just like regular weight routines.

10 Sit-up
25 Weighted Crunch
10 Sit-up
25 Bicycle Kick
10 Sit-up
25 Snowboarder Crunch (one side per round)
10 Sit-up
25 Snow Angel
Repeat 2 Times

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About Bonnie Pfiester

Fitness Columnist and Lifestyle Coach, Resident Trainer for Designer Whey, Fitness Advisor for FitStudio, powered by Sears, FitFluential Ambassador and Owner of Max Fitness Club, home of BCx Boot Camp in Vero Beach, Florida.

Posted on March 27, 2012, in Abs, Exercise & Training, PFIT TIPS, Uncategorized and tagged , , , , , , , , , , , , , , , , , . Bookmark the permalink. 10 Comments.

  1. Nice one! 😉

  2. Keep em comin’ Bonnie- this one is fantastic! (although I might not be saying that when I do this for my PM workout this afternoon! ) Follow Bonnie & Steve’s advice folks, you can’t go wrong!

  3. love it, tweeted it!
    I need some major ab work myself

  4. Love these!! Genetically abs aren’t my biggest issue. Lower half is! But I love my ab workouts 🙂

  5. Just did this for my PM workout in addition to the boot camp. LOVE it so much.. I was really dripping sweat! Definitely my go to workout now for abs.. Which is what I need to work on! Thank you 🙂

  1. Pingback: ABS by Bonnie Pfiester | Christine De Souza Blogs

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