The stomach you have always dreamed of is attainable!

Challenge yourself to commit to these 3 classic moves 5 times a week for 30 days. Start with the beginner option for 2 weeks and then progress to the intermediate and advanced methods (if possible) over the following 2 weeks. Don’t move on until the Beginner Work-out gets easy!

Don’t forget that diet is VERY important for weight loss success so kick those processed foods and refined sugars to the curb, add 3 days of 45 minutes of cardio to this routine, and get ready for the beach!

Beginner Work-Out:

Exercise 1: Plank on Elbows

Assume a push-up position, but with your elbows bent and your weight resting on your forearms. Your body should form a straight line. Now brace your abs as if someone were about to punch you in the gut. Hold for 30 seconds. Rest 30 seconds, and repeat once.

Exercise 2: Mountain climber with hands on bench

In push-up position with your hands on a bench, brace your abs and slowly lift your left knee toward your chest. Pause 2 seconds, lower it slowly, and then raise your right knee. Alternate for 30 seconds, rest 30, and repeat once.

Exercise 3: Side plank

 Lie on your left side and prop your upper body up on your left forearm. Raise your hips until your body forms a straight line from ankles to shoulders. Now brace your abs and hold for 30 seconds. Roll over onto your right side and repeat. Rest 30 seconds, and do 1 more set.


Intermediate Work-Out:

Exercise 1: Plank with feet elevated

Use the guidelines for the beginner version of the exercise, but with both of your feet on a bench.

Exercise 2: Mountain climber with hands on Stability ball

Follow the beginner instructions, but place your hands on a Stability ball instead of a bench.

Exercise 3: Side plank with feet elevated

Do this the same way as the beginner version, but with both of your feet on a bench.

Advanced Work-Out:

Exercise 1: Extended plank

Do the beginner version, but place your weight on your hands, which should be positioned about 6 to 8 inches in front of your shoulders.

Exercise 2: Stability-Ball jackknife

In push-up position with your feet on a stability ball, raise your hips and pull the ball forward to your chest. Make sure feet move towards hands and not hands pushing back towards feet. Do 2 sets of 15 reps, with 30 seconds of rest.

Exercise 3: Single-leg side plank

Do the beginner version, but once you’re in position, raise your top leg and keep it raised for the duration of the set. (image is off the palm of the hands, but this can be done from elbows as well.)

Happy 6-pack!


The FITgals


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