Yes, the time is here. It is the time of year when all we want is to look smoking hot for our bathing suit debuts. 5 out of my 6 clients today made some form of a comment about getting their bodies ready for an event involving small amounts of clothing this summer. Soooo with that being said, I am going to start a “getting ready for summer” series.
My first focus will be core/abs.
This is not only the most talked about section of the body when it comes to that summer convo but it is also (in my opinion) the best to focus on. When we are concerned about having “killer abs” we have to follow not only a great workout routine but we must also have an impeccable diet and cardio plan in order to get there. So PLEASE, by all means, lets focus on abs 😉
Before we get to the exercises lets get the cardio and diet plan out of the way. When it comes to cardio do 30 mins 5 days a week with two of those days being more intense. Try my Summer Interval Plan for those two days a week when you need to ramp it up! for the other days stick to steady state and if the weather is nice, take it outside for a run, bike ride, hike just make sure you get that heart rate up! Any questions? let me know.
Next, Diet…dun dun dun… everyones favorite discussion (not). Its easy people, challenge yourself to cut out the bad things in your diet. No refined sugars, limit the dairy and watch the fat and carbohydrate intake. Moderation is key and MAKE sure to intake lots and lots of lean protein. Try to include some form of fish, Chicken breast, turkey, protein powder or eggs in each meal. Watch the carbs at night (fruit included) and eat lots of brightly colored veggies! try a spinach shake – check out my Green Machine Smoothie! oh its so so SO yummy. hmm if I think of anything else, I will add it below.
Ok on to the fun stuff! Here is the workout plan for your abs- REMEMBER, treat your abs like every other muscle group and only train them 2- 3 times each week. They need time to repair themselves just as your biceps do. Don’t over-do it. Complete three sets of this workout 2-3 times each week along with the rest of your normal workouts, cardio and awesome diet and you will be blowing people away with your killer mid-section.
1) Weighted Ball Crunch
Set Up: Lie on stability ball holding a medicine ball or dumbbell with your arms above your head and close to your ears.
Action: Contract your abs and exhale while moving into a sit-up position, keeping the weight above your head. Inhale while returning to the start position and repeat.
No ball or weights? no problem try this modification:
Set Up: Lie on your back with your knees bent and feet flat on the floor, hip-width apart and extend your arms above your head (with or without a weight).
Action: Exhale while slowly lifting your shoulders off the floor. Inhale while returning to the start position and repeat.
Do 15 reps.
2. Reverse Crunches
Set-up: Lie down on the floor with your legs fully extended and arms to the side of your torso with the palms on the floor. Your arms should be stationary for the entire exercise. Move your legs up so that your thighs are perpendicular to the floor and feet are together and parallel to the floor. This is the starting position.
Action: While inhaling, move your legs towards the torso as you roll your pelvis backwards and you raise your hips off the floor. At the end of this movement your knees will be touching your chest. Hold the contraction for a second and move your legs back to the starting position while exhaling
Do 15 reps.
3. Russian Twist
Set-up: Grab a medicine ball, dumbbell, or weight plate and sit on the floor with your hips and knees bent 90 degrees. Hold the weight straight out in front of you and keep your back straight (your torso should be at about 45 degrees to the floor).
Action: Explosively twist your torso as far as you can to the left , and then reverse the motion, twisting as far as you can to the right.
Do 20 reps
Remember…3 times through, 2-3 times each week. As they become easier, USE MORE WEIGHT. Our bodies react to change, mix it up and you WILL see results 🙂
Let me know how it goes and if you have any questions/feedback!