Skip to main content

Tight Tummy Workouts

You've all heard that abs are made in the kitchen. Well, it's true. You can do all the crunches and sit ups in the world, but if your diet isn't on point you won't see the sculpted abs you have created. Having said that, if you don't work your core, you won't see any changes. Catch 22, right? Abs are like any other muscle in your body, to tone and tighten you have to work them. Here are a few different ab routines for you to try. I love adding an ab routine right after some fasted cardio or after my regular split. I will put a brief description of my splits below so you can see how I incorporate abs and how often. Challenge yourself to do one or several of these ab workout at least three times a week and let me know how you are doing. I would love to hear your favorite ab routine in the comment section.

Note: Remember that reps and weight depend on your goals.  If you want to build out your abs, you can add more weight. If you just want a strong, lean core then keep the workout below as is and use low weigh on the cable crunch and skip the medicine ball on the hyper extension. Good luck and kick abs!

My Split (Depending on my schedule I will do split 1 or split 2)

Day 1 Chest, Tris, Ab Workout 1 (and Cardio)
Day 2 Leg Day 1, Ab Workout 2, (and Cardio)
Day 3 Rest
Day 4 Back, Biceps, Ab Workout 3, (and Cardio)
Day 5 Leg Day 2
Day 6 Shoulders and Ab Workout 1 (and Cardio)
Day 7 Rest

or

Day 1 Chest, Tris, Shoulders, Ab Workout 1 (and Cardio)
Day 2 Leg Day 1, Ab Workout 2(and Cardio)
Day 3 Rest
Day 4 Back, Biceps, Ab Workout 3, (and Cardio)
Day 5 Leg Day 2
Day 6 Cardio and Ab Workout1
Day 7 Rest

Ab Workout 1
Bicycle Crunches 3 sets of 30
Reverse Crunches 3 sets of 30
Stability Ball Crunches 3 sets of 30
Standing Barbell Russian Twist 3 sets of 15 (no added weights, the bar is already 45lbs)

Ab Workout 2
Hyper Extensions (holding 4lb medicine ball over head) 3 sets of 12
Cable Crunch 3 sets 15
Bent Knee Hip Raise 3 sets 30
Hanging Knee Raises 3 sets 25-30

Ab Workout 3
Jackknife Situps
Stability Ball Pull-ins
Plank 6 sets holding for 30-60 seconds. Try holding for as long as you can first and build up
Standing Barbell Russian Twist 3 sets of 15 (no added weights, the bar is already 45lbs)
Labels:

Comments

  1. UnknownDecember 8, 2013 at 4:02 PM

    Thanks for the tips! Can't wait to try them this way. I love reading about what other people use for their work outs. Thank you so much for sharing Jen. ~Heather~

    ReplyDelete
  2. carrottopbikinibottomDecember 27, 2013 at 7:05 AM

    You are very welcome Heather. Thanks for following the blog.

    ReplyDelete

Post a Comment

Popular posts from this blog

Product Review: Cellucor Alpha Amino, Best Hydrating Amino Acid Supplement Yet

I recently tested out Cellucor's new Alpha Amino product. It is a hydrating sports drink with 14 amino acids. I am a huge fan of their BCAA's but this product is now my absolute favorite supplement and here is why: 1. Taste Many amino supplements on the market frankly taste like crap. I had alpha amino in both watermelon and lemon lime and they were both delicious. I typically cannot stand anything that is lemon line especially in a supplement line because it never truly tastes like lemon lime but Cellucor nailed it. Not too sweet not and just enough flavor.  2. Zero Sugar Now I love love love me some coconut water but when trying to make lean gains, I can't afford the extra carbs and sugar. Alpha Amino has 0 calories and 0 sugar and contains (wait for it, wait for it) COCONUT WATER! Hello hydration. Whether you are at the gym, running or even yoga, this is a perfect hydration and recovery supplement. Which brings me to #3 3. Perfect for the gym or running I can't belie...
7 comments
Read more

Competing And Breastfeeding: My Postpartum Competition Journey

A (6 months post-partum on the SNBF Pro Stage) Warning: You are about to read my experience with breastfeeding and competition prep. I am going to be brutally honest because I feel like A) someone needs to do it and B) so many women have reached out to me about losing weight after a baby. So here it goes. You have been warned- there will be lots of post partum details. The Journey Before having a baby, the plan was to compete in my first pro show as motivation to drop the baby weight. I gained 36 lbs. total with 10 lbs. of it happening in the last 3 weeks due to fluid retention and the version I had at 38 weeks. Although I was back down to pre-pregnancy weight about three weeks after I had my son, I didn't look like my former pre-preggo self. I was mushy and soft and wanted to tighten things up. My love of lifting got me back in the gym as soon as I was cleared but only doing bodyweight work for quite a while before I was brave enough to add weight. When y...
4 comments
Read more

Butterfly Abs

  So I have to admit that I cannot believe I am actually writing this blog post. I have been so skeptical of any ab products on the market because as you know, abs are revealed through hard work in the gym and nutrition that is on point. End of story. Right? Not so fast. I have really struggled with abs since I began in the fitness industry. I hate even using the term abs because we all have abs so let’s talk about shredded, visible abs. I have never had them. Never even seen a two pack. I am not genetically gifted in the ab department and my bodyfat stays between 15-19% typically in the off season so while I maintain a flat stomach, my baby abs never poke through. To add to that, after having a baby, I suffered from the dreaded lower abdominal pooch. Ok, so let’s not blame it on having a baby. What it really is, is extra body fat that I just haven’t gotten off and I tend to store more there as well as in my legs (but that is another post for another day). I started a phot...
Post a Comment
Read more