Category Archives: Abs
Tools: You can use a slant board if you have one, or you can do the exercises on the floor. Add a dumbbell or plate weight for more resistance.
Instruction: I added links to instructional video that simulated what I was doing in the gym so you could get an idea of what each exercise looks like).
6-Pack Cardio Workout
10 Minutes of High-Intensity Elliptical (high resistance)
15 Sit Ups (on slant board if you have one)
15 Crunches (on slant board)
15 Reverse Roll Ups
15 Diagonal Knee
10 Minutes of High-Intensity Elliptical
15 Sit Ups (on slant board if you have one)
15 Crunches (on slant board)
15 Reverse Roll Ups
15 Diagonal Knee
10 SLOW Sit Ups (on slant board if you have one)
10 SLOW Crunches (on slant board)
10 SLOW Reverse Roll Ups
10 SLOW Diagonal Knee
10 Minutes of High-Intensity Elliptical
Matching Graphic for sharing:
The following post is sponsored by FitFluential LLC on behalf of Titin Tech.
Steve recently showed you how to use Titin weighted compression shirts to add resistance to plyos and calisthenics in my last post, but what about static holds like plank or yoga poses?
Today’s workout is an example of how versatile the Titin compression shirt really is. Since your resistance is like a second skin, you can comfortably add it to just about any exercise you do – like this challenging core workout routine. Even if you don’t have Titin gear yet, give this workout a try and imagine what it would feel like weighted down!
Complete 3 Rounds on Each Side:
10 Diagonal Knee
10 Side Elbow Plank with Single Side Kick
10 Elbow Plank Single Donkey Kick
10 T-Plank Row Combo
Repeat on the other leg
Improve strength, power and endurance with Titin! Learn More about Titan weighted compression gear & join the Titin Team at http://bit.ly/fftitin.
Pin the graphic:
On our LiveXFit show, we don’t just throw exercises together for no reason. Each set of exercises has been well-thought out and has a purpose – and it’s to get you results. If you missed yesterday’s live workout, not only can you go back and watch it at your convenience, you learn from what we do on the show.
For instance, yesterday’s workout consisted of a shoulder circuit of 9 exercises, an ab circuit of 9 exercises and a leg circuit of 9 exercises. Each circuit was made up of 3 triplets. Another words, we did 3 sets of 3 mini circuits to make one big circuit that targeted one muscle group. You could do the whole workout (and we hope you do!!) or you could take pieces of the workout and add them to your own routine.
This triplet (above) is just one of those sets of 3 we used in our abs circuit. As you watch our shows (hopefully not while sitting on the couch eating ice cream lol), take mental notes of what we are doing. If you like combination of exercises we do, FIRST, let us know!! We’d love your feedback (members can comment on the workouts and interact with us online), SECOND, bookmark the workout so you can do it again, or jot down the part you liked so you can do it ‘a la carte’. THIRD, use it alone and beef it up. If we only did it one time through in a line up with other exercises, just repeat that set of exercises for 3-5 times for a great blitz.
To help you build your workout library, I will occasionally pull some of my favorite exercises from some of our shows and share them here and on social media. Hope to see you on LiveExercise – available on LiveExercise.com, on Roku and on SamsungTV. 🙂
30 Seconds of Each (0-10 seconds rest in between)
3 Rounds (no rest between rounds)
This was the first circuit in last week’s LiveXfit show (Episode 7) at LiveExercise.com (or on Roku) – and I have to tell ya! My obliques were SO sore! BUT, I loved it. I was dying during the workout (wanted to fall to the floor, I could barely hold my body in plank – and those squat thrusts were BRUTAL!). Anywho! After I did it, I loved it. I just didn’t really like it WHILE I was doing it – but that’s nothing new! hahaha
Honestly though, I felt this workout literally shrink wrapped my core. My abs were so nice and tight, my waist was tone (and SORE! lol) and I was able to hold my stomach flatter from the recently tightened and toned muscles. I need to do this at least once a week! It was great! Give it a try!
Guess These Abs
Who’s abs do you think these belong to? I’ll give you a few hints:
She is 44
She is a mother of Twins (did that just give it away?)
She struggles with having one very big body part
She is an entertainer, businesswoman, philanthropist, producer – and pretty much anything she wants to be.
– Answer is a the bottom of this blog 🙂
Her Fit Tips:
Imagine if that happened to us. I can tell you right now, I would have downright SCARED someone if they saw me laying out in my back yard this weekend. No make-up, hair in a knot, dorky headband and a “backyard” swim suit (which is one of those suits that is great for tanning, but not so great looking on”. lol
Well, this used to be her belly, but no more – and here’s why! Here’s how she keeps fit.
1. No Partying
2. Small Portions
3. Sugar-Free & Salt-Free Diet
4. No Alcohol
5. 8 Hours of Sleep
One last final tip:
In 2008, she signed up for a triathlon sprint to help her lose her baby weight.
6 Tips for a Tight Tummy
Before I tell you owns that six-pack, here are a few of MY ab tips:
- Keep your stomach tight. One reason we battle the bulge is because we are lazy. We don’t maintain good posture and hold our stomach in like we should. Laziness causes us to lose our resting tone in our abdominal muscles, allowing our gut to stretch out the abdominal wall. We can increase muscle tone simply by keeping our tummy tight and standing up tall.
- Limit overeating. It’s hard to hold our stomach in tight when our belly is full. When we eat large meals our stomach increases in size, pushing out against our abdominal muscles. It’s a lot easier to maintain a smaller, tighter waistline by simply eating smaller portions.
- Retrain your muscles. If you think it’s too late to get a six-pack, think again. Look at all the women who retrain their ab muscles after pregnancy. The same can happen to a beer belly too. Crunches, sit-ups and plank exercises get great results and don’t require a gym membership or equipment.
- Choose cardio that trims your waistline. Trade the bike for exercises that allow the arms to swing and the upper body to rotate. Aerobics classes, like kickboxing, are also excellent as they incorporate a lot of rotation through the mid-section. Concentrate on the ab area while exercising, maintaining good posture and tight abs throughout the exercise.
- Reduce your calories. We can do abdominal exercises until we’re blue in the face, but it won’t do a thing about the fat that’s covering our muscles. The only way to trim off the fat is to take in fewer calories than we burn. Otherwise, we will just have a six-pack under the keg.
- Don’t fall for the gimmicks. If something looks too good to be true, it probably is. Let’s face it; we can’t get a six-pack in six minutes without changing what we do in the other 1,434 minutes that fill our day.
Answer to “Guess These Abs”:
We all know Jennifer Lopez works hard to stay fit. She’s had twins and she’s had heavy spells at times, but she keeps landing back on her fit feet. I’m sure you are thinking you could be fit too with all her money and her awesome celebrity trainer Tracy Anderson, but although she may have plenty of money, I doubt she has plenty of time. Between going on tour, shooting music videos (like in this screen shot of her), judging American Idol, learning lines and starring alongside Jason Statham in the crime thriller Parker, working as executive producer of the television series The Fosters, founding her own mobile phone retail brand Viva Móvil for Latinos, working numerous charities, recording her new record, starring in a new thriller movie, doing ads for L’Oreal , launching the Jennifer Lopez Collection (a clothing and accessories line for Kohl’s with Tommy Hilfiger), promoting her new Jennifer Lopez Home Collection, promoting the new Fiat, making countless guess appearances, and, oh yeah, being a mom – and that’s not ALL she does in her 16-hour workdays!!
“Sometimes when I get home and I’m not feeling so great, I make myself go to the gym,” Jennifer Lopez said in Redbook. “Then I come home and take a shower, put on a great outfit, some makeup, tie my hair up, and I feel pepped up and great about myself.”
So if you thought you were busy, or your the only one that struggles to get to the gym, think again! Being fit is important to her, so she MAKES time for it – and that’s what we have to do too. Time will not come on it’s own. We must MAKE time. 🙂
J-Lo’s Tri Sprint FAQs & Quotes
J-Lo completed the race in 23 minutes and 38.8 seconds. Here are some of my favorite quotes from her about this experience:
“I was beached like a whale,” Lopez said on ABC’s “Good Morning America” last month. “I was watching TV, and I saw a triathlon and I said, ‘You know what? I think I could do that, that would be great for me to do. Maybe I’ll do it this year,'” she explained.
She also joked that she was determined to finish the race even if she “has to crawl across that finish line.”
“Swimming is a killer,” Lopez admitted. “I’m not going to lie.”
A Little Monday ABsiration
This weekend I gave you 20 Tummy Tighteners (and you guys added over 180 comments full of your favorite ab exercises for my Designer Whey contest (results coming soon!), so I decided I would start the week off with some ABilicious motivation to get you ready to put some of these exercises to practice this week!
They always say a picture is worth a thousand words. However, as I showed you in my recent blog “Celebrity Bodies: Perfectly Photographed or Perfectly Normal“, many of the photos we see are not “real” – or a true realistic goal for everyday life. So, instead of showing you some perfectly photographed (and photoshopped) abs, I decided to search for the real deal – action shots from some of our favorite celebrities, when they aren’t dieting down and posing for the camera.
When I was creeping the internet for some celebrity “ABspiration”, I couldn’t help but notice all the chicks rockin’ great abs were rock stars. These super fit female singers, rappers, producers and musicians are great motivation for putting some of those ab exercises to work. Soak it in! (and notice their ages – which range from 28-55!)
8 Girl Rockers with Rockin’ Abs
#1 Spice Girl, Melanie Brown, Spices her abs up the best at 38!
#2 Shakira’s hips don’t lie, they say Shakira works out at 36!
#3 The ABsolutely amazing Pink shows off her abs on stage at 34.
#4 Super lean and fit Jada Pinkett Smith has a smoking hot bikini body at 42.
#5 Fit in her forties, Gwen Stefani, stays lean and healthy at 44.
#6 This new photo of Jennifer Lopez went viral after her stylist posted (just the tummy portion) on Instagram on Sept. 26 , showing off her new tone midsection at 44.
#7 Many younger celebs are just skinny and un-tone, but Ciara looks like she works to stay fit at 28.
#8 There’s a reason our Material Girl doesn’t wear that much material – she has no fat to hide at 55!
Who’s Your Body Model?
I think it’s great to have role models (or body models) to look up to. Some people’s body model is you at a younger fit age, and that’s great too. Goals are always helpful – and having a person who has achieved the goal you want to achieve, at YOUR age, with YOUR same number of kids or YOUR excuses, is even better.
Who is your favorite fit celeb?
Do you have a body model?
Who is she? I’d love to know!
Designer Whey’s 20th Anniversary Ab Workout
Repeat 3 Times
Get more Workouts at DesignerWhey.com:
FitFluential LLC compensated me for this post. All thoughts and opinions are my own.
There are a lot more exercises to work your abs than just crunches. Unfortunately, many people can’t think of more than 3 or 4 abdominal exercises, so they get tired of the few they know pretty quick.
ABsolutely Awesome Give-A-Way
Today I’m going to not only give you 20 of some of my favorite ab exercises you can put to the test, but I’m going to give you a chance to share some of your favorite exercises for a CHANCE TO WIN a HUGE Designer Whey protein package that will keep you stocked up for the ENTIRE YEAR!!
All you need to do is post your favorite ab exercisE below (even if it’s listed already). In the comments on this blog, post as many exercises as you want (as separate comments) and share it on your social media! Share a whole ab workout if you want! The more you share and the more exercises you comment, the more chances you have to win!! You have until midnight October 6th to enter. I will announce a winner Monday!
20 Terrific Tummy Tightening Exercises
- Reverse Crunch
- Cable Crunch or Kneeling Band Crunch
- Plate Crunch
- Bicycle Crunch
- Flutter Kick
- Oblique Crunch
- Snowboarder Crunch
- Crunch And Punch
- Toes to Bar
- Take It Or Leave It Abdominal Crunch
- Snow Angel
- Side V-up
- Knee Raise or Hanging Knee Raise
- Side Plank
- Pulse Side Plank
- 2-Point Stance
Here is the cool matching graphic for Pinteresters and Instagrammers! 🙂 Have fun!!
We all want tight abs, but sometimes we need a new workout to give us some new motivation we need to work them as hard as we should. Here’s a new ab circuit from Steve Pfiester at LiveExercise.com. Give it a try!
15 Roll Ups (Right)
15 Roll Ups (Left)
15 Oblique Crunch (Right)
15 Side Plank Pulses (Right)
15 Oblique Crunch (Left)
15 Side Plank Pulses (Left)
(each round is under 5 minutes)
Follow along with Steve at Live X:
Try more insane workouts for 14 Days Free!
My abs are SO sore! I just sneezed and this literally popped into my head (right after I winced, grabbed my stomach and said OWWWWIE!). Then I smiled, stood back up nice and tall and said “THAT’S WHAT I’M TALKING ABOUT!!!!!”
The workout that left me in painful bliss:
CLICK HERE to get the whole weekly ab workout plan.
Sometimes I get in a rut with my workouts and need to freshen them up with something new. For some reason, when I have a workout in writing, I am more apt to stick to it than if I just wing it each day. It’s like, as soon as it’s in writing, I HAVE to complete it. This goes for my daily workouts, as well as an overall plan.
So, I asked Steve to write me up a workout just for my abs that I could incorporate into my weekly routine. I HATE working abs, but really need to work them more. Here is what he came up with – BUT, before you check out the workout, read Steve’s blog today on abdominal and oblique muscles. He explains each muscle, why we work it, how often we can work it, why we work it with and without weights, and what each muscle does for our physique! It’s GOOD STUFF!
4-Day Workout Program:
Each week, pick 3 days of A OR B Workouts and 1 day of C OR D Workouts
Click on the exercise to view video instruction.