Awesome Abs

Muffin Top.  Love handles.  Flanks.  Whatever you call it, the midsection is a problem area for just about everyone.  Here are a few moves to widdel down that waistline!

Bend and Pop: Great move for backs of legs (ham strings), core and flanks.  Stand with feet slightly wider than hip width apart.  Arms straight out to the sides.  Start to turn from your left oblique towards the right, keeping your arms extended.  Reach your left hand as far around to the outside of your right ankle as possible.  Try to bend as close to your leg as possible.  Pull up, engaging abs.  Return to start.  Repeat on other side.  Thats one rep.  Shoot for 10 reps, 3 times.  To give your self a break during the sets try the moves below.  Be sure to stretch; your ham strings will be super sore the next few days.

Side Bends: This move isn’t hard, but when done correctly, it’s very effective.  Start with your feet hip width apart or slightly wider, arms raised and holding light weights (A).   I use 5 lbs. per hand.  Depending on how much weight lifting you do, you may want to start with 3 lbs. or go straight to 7.5 lbs.  Squeeze in your abs, and bend slightly to one side with a controlled movement (B).  Keep your core tight and your upper body in line with your hips.  Think about keeping your body in a 2D plane, avoiding the natural tendency to lean forward.  Lean as far as you can while maintain control.  It may be a very small tilt.  Return to center, repeat on other side (C).  That’s one rep.  Do 10 reps, and 2-3 sets.

Planks! Great total body, core and ab exercise.  There are lots of variations so you don’t get stuck in a rut.

Oblique V Up: Start laying on your side with your arms folded across your chest (as shown above, A).   Try to keep everything in line: head, shoulders, hips, feet.  Lift up your feet, legs and head, all at once (B).  The goal is to get as much of your body off the ground at once.  This is really difficult when you first start.  Balancing on your hip is hard.  As with all workouts, the more you do the easier they get.  After a week you will notice a difference!

This guide for other problem areas offers solutions for anything the jiggles, including arms and thighs.

Here is a quick ab work out that can be combined with any workout routine:

Thanks to Women’s Health Mag and Glamour.

Squeeze that core. Do less more effectively!

XO Miriam


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