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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

20 Terrific Tummy Tightening Exercises

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

designer wheyToday 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 enterI will announce a winner Monday

20 Terrific Tummy Tightening Exercises

  1. absCrunch
  2. Sit-up
  3. Reverse Crunch
  4. Cable Crunch or Kneeling Band Crunch
  5. Plate Crunch
  6. Bicycle Crunch
  7. Flutter Kick
  8. Oblique Crunch
  9.  Snowboarder Crunch
  10. Crunch And Punch
  11. Toes to Bar
  12. Take It Or Leave It Abdominal Crunch
  13. Snow Angel
  14. V-up
  15. Side V-up
  16. Knee Raise or Hanging Knee Raise
  17. Plank
  18. Side Plank
  19. Pulse Side Plank
  20. 2-Point Stance

Here is the cool matching graphic for Pinteresters and Instagrammers! 🙂 Have fun!!

20 TUMMY TIGHTENERS

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

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

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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