Hi Everyone!

We are literally at the end of January aren’t we?

How are those resolutions holding up? February is usually the time that we give into temptation therefore giving up on our resolutions.

I blame it on all that Valentine’s Day chocolate LOL.

So I wanted us all to STAY STRONG- at least through our last couple days in January so I’m continuing our fitness Tuesday theme.

We are moving from our bosu series into some serious abdominal work ladies and gents!

The best part? These are for all ages and sexes. And they reinforce the need for a healthy, clean diet BUT definitely allow for some cheating and splurging!

I can totally hear and see your enthusiasm at the other end of your computer and iphone HAHAHA.

It’s time to face reality guys. 🙁 Yep, I’m not gonna lie. And it’s not really a secret anymore, is it?

GREAT ABS ARE MADE IN THE KITCHEN.

But who wants to eat steamed veggies and lean protein 24/7?

NOT ME!

I’ve been trying it ALL MONTH and I have news for you… tomorrow is the LAST DAY! I can’t deny it. I’m totally excited for some of Su Casa’s fresh, tableside guac and a big skinny margarita.

So for those of us who want to eat healthy like 85% of the time and cheat the other 15% to have lean abs, we need to WORK FOR THEM! Below I’ve put together a short, easy routine of different abdominal exercises which mainly focus on our obliques. Or, as I like to call them, OUR POTENTIAL MUFFIN TOP ZONE.

The best thing about my routine is that it’s SHORT, SIMPLE, EFFECTIVE and you can do it ANYWHERE. The most important thing is to have proper form the entire way through and work hard for those 15 minutes!

Let’s talk about form:

• Always drawl your belly button in toward your spine. Even on your exhale, hold the tummy in nice and tight.
• Always slightly tuck your tailbone to help prevent any lower back arching. Don’t drop your legs lower than 60 degrees from the floor if you have any lower back issues.
• When holding your hands behind your head for support, allow your head to be heavy in those hands! Let your arms help you. Relax your neck and try not to use your neck muscles. We want ZERO trapezoid muscle work here.
• Press your ribheads down in in towards one another and your navel. This helps round your spine to prevent arching and keeps your core nice and connected.

Okay. Enough technique. Let’s get started. READY… SET… GO!

Single Knee Pulls-

Extend your left leg while grabbing the front of your right shin with both hands. Lift your head, neck and shoulders. Try to lift your shoulder blades off the mat without raising the shoulders toward your ears. As you pull your knee into your chest, use this pull to lift your chest higher. Pull quickly twice then switch legs and repeat on the other side. It’s important to breathe. I like to do a long inhale as I switch legs and two short double inhales on my pulls! 20 of these make for a nice warmup!

Double Knee Pulls-

Really focus on your form here! Tuck your chin forward as you draw your knees into your chest, hands on your shins. Double exhale again as you pull your knees and lift your chest higher, 2 times. Release your legs on a long inhale and arms behind your head. Now I have an archy back, so I tend to stay somewhere between 45-60 degrees from the floor with my legs. For those of you who are up for the challenge, take the legs low. For those of you with any back issues, keep the legs somewhere between 60-90 degrees from the floor. Try a minimum of 10 and a maximum of 20 of these bad boys!

Traditional Bicycles-

Hands behind the crown of the head for support, draw your right knee into the chest and take the opposite elbow outside the knee. Switch and do the same on the opposite side. Lift your chest as high as you can off the floor. I like to really rotate my sternum when I’m doing these to really feel my obliques. A set of 50 is perfect.

Leg Walks-

Start with your feet flexed and legs straight up towards the ceiling at 90 degrees. Head, neck and chest lifted as much as you can. Lower your left leg down within an inch of the floor (foot flexed) and lift the leg back up (foot pointed). Repeat with the other leg. I prefer a set of 20 of these tough guys. Any back issues, bend the knee as you lower or only lower half way down. Go with how your body feels and work from there!

Single Leg Pulls-

Talk about some great abs and an amazing hamstring stretch! Who’d have thought? So begin by lowering your left leg straight and towards the ground. Reach toward your right leg and climb up the leg trying to grab the calve or ankle. Once you’re there, give your leg a double pull while you inhale twice and lift your chest higher simultaneously. Then switch legs and repeat. Try a set of 20.

Double Leg Oblique Twist-

This one really gets my lower abs and obliques. Start with a lifted head, neck and chest, legs extended (the lower, the harder). As you draw your legs into your chest, rotate your right elbow outside your left knee and exhale. Inhale as you extend the legs back out long then switch sides and repeat. Start with 10 and work your way up to 20!

Now I’d love to say you’re finished, but “hey guess what”? Grab a sip of water and get back on that mat for one more quick set! I promise your abs will thank you as you say bye bye to any hint of a muffin top!

Don’t forget to eat healthy and check out some of my yummy recipes!

xx Shanna