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)
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!!
- 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.
We all do it. We blow our diet over the weekend. We not only eat poorly, but we just eat too much. By the time Monday comes around, we feel fat and miserable – and we feel like we are 10lbs heavier than we really are. Well, don’t fret! You can get back on track fast and get your skinny back on!
The truth is, although the weekend is over and your mistakes are behind you, they aren’t really behind you YET. You bring those mistakes with you because you still carry all that food in your gut. The Mayo Clinic explains that the average transit time, from the time you eat the food to elimination, is 40 hours – 33 hours for men and up to 47 hours for women. While you wait to get rid of you poor choices, here are a 5 things you can do to help you feel thinner again!
5 Ways to Feel Thin Fast!
1. Drink a TON of water. Dining out (because restaurants can use a lot more sodium than we are used to) and eating dry snacks (like chips, nuts, etc) can cause you to hold more water. Water retention can account for up to 5lbs of additional weight from eating foods high in sodium. Flush your body by increasing your water intake – every day, all week long.
2. Go for a run. Get your sweat on and burn some calories! Not only does running help you sweat out the toxins built up from your poor choices over the weekend, but it tightens the core and will help burn off those extra calories and “erase those sins”.
3. Eat tiny portions. Work on shrinking your stomach by limiting portion sizes. It will take a few days for your copious amount of weekend food to get out of your system, but you can feel thinner quicker if you immediately go back to small portions. The less you have in your belly, the smaller your belly will look and feel. If you struggle to limit portions on your own, then eat Lean Cuisines and pre-packaged foods to help control portion size. This frozen entree (pictured left) is the correct portion for a dieter. As you can see, is much smaller than a dinner plate. Visit www.elegantportions.com to shop their unique glassware designed to help you track portions.
4. Go mushy. When I totally blow it, I like to stick to mushy foods for a few days. Like a healthier version of a fast, mushy foods (like protein shakes, oatmeal, greek yogurt, grits and soups) help me to feel full without adding a lot of solid volume to my gut. I only do this for 3 days and I feel a million times better by the end of the week!
5. Plank it out. If you are like me, you’re probably tired of trying to hold your stomach in all weekend. Why? Because it’s hard to suck your tummy in when it is completely stuffed all weekend. Plus, if you didn’t workout over the weekend, your stomach muscles have probably gotten relaxed and stretched out. However, if you tighten up your core with some exercises, those muscles will tighten right back up – and it will be a lot easier to keep your stomach flat.
Tighten Your Tummy: Four Your Core Workout
There 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.
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.
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
#2 Core & Cardio Workout
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)
Sunbird Leg 3-Position Leg Lifts
10 circles per position (back, 45 degree, 90 degree)
Plank + Knee to Opposite Elbow (a sit-through)
10 times on each side
REPEAT ENTIRE CIRCUIT
#6 BCx Core
25 Obliques (Left)
25 Obliques (Right)
Although our gym rocked, our workouts were really pretty simple and could be done almost anywhere. Steve shares his Cardio and Abs Hotel Workout he did this weekend, which required little equipment or time.
FitFluential LLC compensated me for this post. All thoughts and opinions are my own.
My blog title may seem a little too good to be true at first glance, but keep reading, because what you are about to read can literally change your appearance in a matter of seconds. Yes, you won’t actually LOSE 10lbs, but with these tips, you’ll look like you did!
When it comes to belly bulge, the first thing that comes to mind is FAT, but that isn’ always the only problem – and sometimes it’s not the problem at all. I’m talking about the dreaded pooch. Belly fat and a pooch can be two totally different things. It’s one thing to have fat, but you can have a pooch and not even be overweight. Or, you can look even heavier than you are simply because you have both belly fat AND a pooch.
If you feel like you have Poochitis, then this blog is for you!
Here are 4 simple tips to get thin fast!
1. Suck In – Often times people don’t have as much belly fat as they appear, they just don’t hold their stomach tight. Even worse, it seems “letting it all hang out” is almost a trend, especially with teens. Kids paint on their skinny jeans that happen to stop right below their belly – and they just let their stomach poke right out and do whatever it wants. With hip-hugging pants and low-rise bathing suits, their pooch us more exposed than ever. If they simply would tighten their abs and suck in, they’d easily appear to drop 5-10lbs in an instant.
Tummy Tip: Maintaining a tight belly doesn’t happen overnight, it takes practice. The more you do it, the easier it is. Post notes around the house, and even in the car, to remind you to suck in. Eventually, your tighter tummy will be your new resting posture.
2. Eat Small Meals – It’s hard to suck your tummy in if you eat too big of portions and walk around stuffed all the time. If you want to maintain a flatter stomach, limit the size of your meals and snacks so your stomach isn’t loaded up with digesting food. It’s not just the last meal you ate either. You have food in your stomach and intestines from several snacks and meals that push out on your abdominal wall. If you want to suck in with ease, don’t fight a stuffed gut.
Tummy Tip: This graphic, from The National Post, is supposed to show us just how big Starbucks’ new Trenta cup size is, but I think it reminds us how easy it is to fill up our stomach. If our stomach’s average capacity is 900 ml, then no wonder we feel fat after having a small sandwich and a Big Gulp. Our stomach is completely overstretched, making it close to impossible to hold our stomach in.
3. Tone Up – If you want maintain tighter abs, you’ll need to work your ab muscles. Doing abdominal exercises tightens and strengthens the muscles needed to hold your stomach in. The more you do them, the easier it is to hold your stomach tight. My favorite tummy tighteners are Plank exercises. Try our “Plank & Simple” at FitStudio for a killer core workout that will help you tone and tighten your midsection.
4. Improve Posture – Look at how poor posture automatically makes someone appear to have a belly. Picture standing up straight as if you are taking the slack out of your stomach. When you are hunched over, your folds of skin and fat accordion together. Yet, when you stand up tall, you lengthen you body and tighten the slack in your skin, giving you a much thinner appearance. Plank exercises also help improve posture, strengthening and elongating the core.
Tummy Tip: Have a friend take a photo of you standing normal. Then have them take a picture of you standing with really bad posture, as well as really good posture. Compare the 3 photos to see the difference good posture will make in your appearance.
Get More Belly Busting Tips in 60 Seconds at FitStudio
I think people over-think certain exercises – especially abs. Everyone’s looking for a new abdominal exercise to fixed the midsection, but half the time they aren’t even doing the basic exercises correctly, or they’re not doing them often enough to really make a difference.
Rounded back, legs up, relaxing abs between reps, pulling neck forward, & holding too much air while repping out a bunch of crunches are just a few mistakes people make all the time.
Steve Pfiester shares some foundational principles on how to get the most out of the mother of all abdominal exercises: The Crunch. He’ll teach you what to do – and what not to do. Whether you want LL Cool J abs or Jillian Michaels – you have to do them right to really work.
Read Steve’s Blog: Get Perfect Abs
Check it out – and apply the tips during your next ab workout! And don’t forget to subscribe to both of our blogs for all of our tips and news!
FEEDBACK: Who’s Got the Best Abs?
After you learn how to get the abs of your dreams, check out what celebrities made Wet Pain’s Best Abs in Hollywood list. Do you agree or disagree? Would you rather have Jennifer Aniston’s abs or Monica Brant or T.O.? Who’s abs make you drool?
Steve’s Blog: Get Perfect Abs
Don’t forget to SUBSCRIBE & FOLLO!
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
Keep your abs tight throughout this entire kickboxing inspired cardio workout.
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
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.