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4 Awesome Ab Workouts

CRUNCHES

Need a new ab routine? Here’s a program you can follow that will help give you variety and a solid regime to follow. Steve designed this 4-day ab routine to add to any workout program. (click on the links below to see instruction for each exercise)

Before you check out the workout, read Steve’s blog 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. 

High Rep Day

WEEKLY AB WORKOUTImprove resting tone, muscular tone, decreasing waist size, increasing definition.
REST: Recover for approximately 30 seconds between exercises.

(A)
25 reverse cross leg crunch left
25 Oblique Crunch left
25 side elbow plank hip pulse left (NOTE: don’t let your hip touch the floor like this girl does)
(repeat right)
X3

Super Set
25 decline sit ups
25 decline crunch 
X3

(B)
25 reverse cross leg crunch left
25 reverse cross leg crunch right
50 cartwheel with PVC (these are done much faster than the video)
25 reverse crunch (or roll up)
X4
25 ball pass (8-12lbs)
X4

High Resistance Day

Build hypertrophy and definition of rectus abdominus and serratus anterior.
REST: allow for more rest/recovery between sets (1min)
(C)
15-20 Rope crunch
15-20 angled roman chair
15-20 hanging abs
X3

(D)
15 plate crunch
15 decline weighted plate crunch
15-25 abdominal machine (hammer strength)
X3

LiveXFit Abs Workout

Ab Workout

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. 🙂

Ab Workout

30 Seconds of Each (0-10 seconds rest in between)

3 Rounds (no rest between rounds)

GET 14 DAYS FREE ACCESS TO THOUSANDS OF WORKOUTS!!

Super Star’s Hot Body Comeback: 6 Tips to a Tight Tummy

Guess These Abs

jennifer lopez 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:

jlo beforeWe all have our ups and downs – the only difference is, the paparazzi is always right there to catch stars at their worst – and sell it for big bucks.

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. 

pregnant jennifer lopez

6 Tips for a Tight Tummy

Before I tell you owns that six-pack, here are a few of MY ab tips:

  1. 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.
  2. 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.
  3. 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.
  4. 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.
  5. 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.
  6. 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”:

Jennifer Lopez bikiniJ-Lo 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 Fostersfounding 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 tri

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.”

Read more her fitilious story at about J-Lo at FitSugar.com, Fox News, & Fox Photos.

8 Rocker Chicks with Rockin’ Abs

A Little Monday ABsiration

Pink

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!

Mel B. hosts Hot Bodies at Tao Beach in Las Vegas

#2 Shakira’s hips don’t lie, they say Shakira works out at 36!

hd-abs-shakira

#3 The ABsolutely amazing Pink shows off her abs on stage at 34.

pink-singer-workout-abs-200x300

#4 Super lean and fit Jada Pinkett Smith has a smoking hot bikini body at 42.

1357259759_jada-pinkett-smith

#5 Fit in her forties, Gwen Stefani, stays lean and healthy at 44.

cos-01-gwen-stefani-pink-bikini-WNmnq5-mdn

#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.

jennybelly

#7 Many younger celebs are just skinny and un-tone, but Ciara looks like she works to stay fit at 28.

ciara-bikini-at-miami-beach-2011-21-560x762

#8 There’s a reason our Material Girl doesn’t wear that much material – she has no fat to hide at 55!

madonna

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

Ab Workout20 Sit-ups

20 Bicycle Crunches

20 Sit-ups

20 Reverse Crunch

Repeat 3 Times

Get more Workouts at DesignerWhey.com:

4-Week Basic Training Workout Program
4-Week Mud Run Training Program
4-Week Design Your Body Program

FitFluential LLC compensated me for this post. All thoughts and opinions are my own.

6 Tips for Flat Abs

Everyone wants a flat stomach – but there’s more to getting tight abs than just doing crunches. Say goodbye to those outrageous ab-toning contraptions and hello to results by applying these 6 tips.

  1. 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.
  2. 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.
  3. 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.
  4. 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.
  5. 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.
  6. 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.


Subscribe

Weekly Ab Workout Plan

Ab WorkoutSometimes 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. 

High Rep Day

WEEKLY AB WORKOUTImprove resting tone, muscular tone, decreasing waist size, increasing definition.
REST: Recover for approximately 30 seconds between exercises.

(A)
25 reverse cross leg crunch left
25 Oblique Crunch left
25 side elbow plank hip pulse left (NOTE: don’t let your hip touch the floor like this girl does)
(repeat right)
X3

Super Set
25 decline sit ups
25 decline crunch 
X3

(B)
25 creverse cross leg crunch left
25 reverse cross leg crunch right
50 cartwheel with PVC (these are done much faster than the video)
25 reverse crunch (or roll up)
X4
25 ball pass (8-12lbs)
X4

High Resistance Day

Build hypertrophy and definition of rectus abdominus and serratus anterior.
REST: allow for more rest/recovery between sets (1min)
(C)
15-20 Rope crunch
15-20 angled roman chair
15-20 hanging abs
X3

(D)
15 plate crunch
15 decline weighted plate crunch
15-25 abdominal machine (hammer strength)
X3

Workout Like a Dog: Sweat on All Fours

mountain climbersWhether you have an injury or you just want to do some serious core work, there are a TON of exercises that you can do on all fours. Yes, you can truly still workout like a dog! The following exercises combine a cardiovascular exercise with a isometric hold exercise. You’ll never breathe so heavy and feel muscle burn doing nothing. OK, you are doing SOMETHING – you are trying not to let your body fall to the floor, but for staying still, these exercises will kick your butt. Modify exercises by moving from hands to your elbows if needed.

Grab your Gymboss Interval Timer, and set it for 30 seconds ON and 30 Seconds off. Do each each exercise in each couplet back to back with no rest. Take no more than 15 seconds rest between couplets. During the ACTION exercise, perform each rep as fast as you possibly can, as if racing. During the HOLD exercise, do everything you can to maintain good form, without letting your knees hit the ground. After the warm-up, repeat the workout 2 times for beginners, 4 times for advanced. If you want to pump it up even more, go for a full 1 minute for each exercise or drop the 15 seconds rest. Let me know how you do by commenting below. 🙂

Ever wonder what muscles are working when you are in plank? Here’s a cool illustration to show the muscles engaged. Now, get ready to workout your entire core – chest, back, shoulders, abs and obliques – and not to mention your heart and lunges! Prepare to SWEAT!

plank

Cardio & Core on the Floor

TIP: Click on the exercise to see video demonstrations.

Warm Up:
Push-ups
Hop Over
3 Times

Workout:
ACTION: Plank Jax
HOLD: Plank (preferably on hands. Elbows is a mod)

ACTION: Mountain Climber
HOLD: Two-point Bridge (hold each side for 5 seconds, 10 seconds for advanced)

ACTION: Surfers
HOLD: Plank Up-down

ACTION: Rotational Push-ups
HOLD: Side Plank (Right, next round do Left)

ACTION: Squat Thrusts
HOLD: Pulse Side Plank (Right, next round do Left)

Workout Graphic:

sweat on all fours

Don’t forget to subscribe for more fit tips and workouts!

Are You Ready to Take It Off?

funny bikini teeIt’s easy to get “fluffy” during the winter. We pile on layers of clothing, hiding extra layers of fat we may gain. Before we know it, spring rolls around and it’s time to pull out the bikinis – and we get our little wake-up call.

Eeeeeek! Suddenly everything is exposed – and the thought of putting your winter body on the beach can be a scary thing. You have 3 choices. One, you can continue to hide and just never even put on a bathing suit. Two, cover up, like this lady, and put someone else’s body on with one of hese hilarious bikini tees. Or, three, you can lose the fat – and the clothes, and feel good in your bikini this year!

It’s time to take it OFF!

Hot-Muscle-Shirt-Guy1-187x300Diet. You’ll never see abs (unless you buy them on a shirt) if you don’t diet. The only way you can lose weight is reduce your caloric intake. You can do that by guessing, and trying to just eat better, or you can do it by really budgeting your calories. Of course I suggest the latter because it’s guaranteed success.

Cardio. The next thing on your list to tackle is cardio – and lots of it. You need to burn off that stored fat from the winter. So, go for a jog or hit the gym to do your favorite cardio machine or high-intensity aerobics class.

Protect your investment. If you are trying to lose weight, the next focus is trying to make sure you don’t replace the calories you BURN with calories you EAT. If you burn 300-400 calories in the gym, you can erase that with one latte and reduced-fat coffee cake, so be careful not to sabotage your hard work in the gym.

1o Diet Tips to Get You Bikini Ready

If you don’t know where to start with dieting, here are 10 simple tips to apply to help get you started.

117656608985424083_ryna4OoR_c_large1. Keep meals to 300-350 calories for women, 400-450 for men.
2. Keep snacks to 100-150 calories for women, 200-150 for men.
3. Eat something (doesn’t have to be big or fancy) 5-6 times a day.
4. Wait at least 2 hours to eat after meals.
5. Never go over 3 hours without eating something (even something small like a few almonds)
6. Never eat more in one sitting than you can burn in one workout.
7. Eat on salad plates instead of dinner plates.
8. Eat with salad forks and small spoons instead of large silverware.
9. If you DO mess up, count up the calories so you know how much your mistake “costs” you. (this will not only be good information for you to learn, but it is also good motivation not to mes up again). Out of site, out of mind.
10. Drink a LOT of water.

Abs on Fire Workout

awesome absWhile you work to improve your eating and lose the body fat, here is a workout @stevepfiester put together to sculpt your abs so when your do lose the body fat, your new great abs can start peaking through!

15 Med Ball Throw
15 Russian Twist
15 Oblique Crunch L
15 Oblique Crunch R
15 Side Plank Pulses L
15 Side Plank Pulses R

CLICK HERE to watch the instructional video to learn all the moves and follow along with Steve.

Getting a Flat Tummy is Plank & Simple

Plank & Simple Core WorkoutThere is one common problem area on most women – the dreadful pooch. Even when a woman’s body fat is low, they can still have a rounded tummy. Why? Because their muscles aren’t strong enough to hold their tummy flat.

Picture the ab muscles acting like tie down straps. As you engage your core muscles and tighten your tummy, it’s like cranking on the ratchet to pull everything in. As your muscles get stronger, it is easier to hold your tummy flat. But, if your abdominal muscles are weak, you only can hold your stomach flat for a few seconds or minutes – and some people can’t even pull the tummy in at all.

The more you work your abdominals, and engage the core, the stronger and tighter those muscles will get, making it easier to hold your stomach. Sit ups and crunches are always the go-to exercise, but there is one exercise that is often left out of routines that trains your core to improve posture, tighten the waistline, and flatten the stomach all in one exercise – it’s called a plank.

You’ll never work so hard staying so still. 

It’s funny how holding a position still is so much work. Your arms will tremble, your core will burn, your body will wobble around and your body will drip with sweat. You’ll grunt, moan and pant – and you’re eyes will be glued to the clock until it reaches 0 so you can have relief. It won’t be easy, but it will be worth it. Give it a try today.

plank & simple ab workout

Try to do all three rounds with NO rest (don’t even let your knees or hips drop once). If you MUST rest, set rules, like only allow 5 seconds rest after round one. Set goals each time you do this workout. Slowly increase your time from 30 seconds each to 40 seconds each, etc until you reach 1 minute each for 3 rounds. This workout can always be amped up by increasing length of time, or number of rounds.

Plank Workout

THE SIX-PACK: 6 Awesome Ab Workouts

IMG_5472C smIn a Crunch (Literally!)?

I know how easy it is to get bored of workouts, but there really is life outside of traditional crunches and sit-ups. It just takes a little imagination, knowledge or guidance from a pro like my hubby Steve. Over the last year Steve has come up with some great workouts – and ab workouts are always a fav! I mean, who doesn’t want great abs?!

Here are some of my favorite ab exercises that Steve put together for various brands and workout programs – and as you can tell in his pic, they work! Not only will they give you a great workout too, but you’ll learn some new moves to broaden your exercise library.

Give them a try and let us know which one you like the most!

#1 Four-Minute Abs

20 Rock Climbers
20 Figure 8 Ball Pass
20 Reverse Crunch
20 Ball Crunch
4 ROUNDS

#2 Core & Cardio Workout

Thrusters
Left Handed 2-Point Stance
Right Handed 2-Point Stance
Left Elbow Plank with Pulses
Right Elbow Plank with Pulses

#3 Abs & Core Circuit with Balance Ball

25 Rotational Crunches
25 Dynamic Plank
25 Take It or Leave It
25 Oblique Side Bend

#4 Design Your Abs Workout

25 Sit Ups
25 Roll Ups or Toes to Bar
25 Oblique Sit Ups (25 on each side – 50 total)

Repeat 3 Times.

#5 Core & Glutes

Plank (10 seconds)
Upward Facing Dog (10 seconds)
10 Rounds

Sunbird Leg 3-Position Leg Lifts
10 circles per position (back, 45 degree, 90 degree)
3 Rounds

Plank + Knee to Opposite Elbow (a sit-through)
10 times on each side

REPEAT ENTIRE CIRCUIT

#6 BCx Core

25 Sit-ups
25 Crunches
25 Obliques (Left)
25 Obliques (Right)
25 Bicycles

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