bikini body

#Armor #Abs

Abs are made in the kitchen. While yes, abs are made in the gym, what you make + eat in your kitchen is what will reveal them. Only about 30% of what you do in the gym will help with the abs, the other 70% is all about what you’re putting into your body. In this post, I will go over (and show you!) some exercises I do to help with my abs. I don’t have a six pack (I do have a sweet tooth 😉 ), but I do know these exercises are some of the best and will def have your abs burning the next day!

I do abs about four times a week. I dedicate one day to all exercises on the stability ball, another day to solely planks, another day leg raises/cable crunches/Russian twists, and another day on just random ab machines.

*Some of these require a pilates ball, but I will also include some other exercises that you can do without*

Feel free to mix and match!

  • Stability ball pike – 4 sets of 25
  • Stability ball mountain climbers – 2 sets of 30
  • Stability ball V-Up – 2 sets of 30
  • Legs on ball crunch – 2 sets of 30
  • Side touches – 2 sets of 60 (30 each side)
  • Crunches on ball – 2 sets of 30
  • Stability ball tuck
  • Hip side raises – 2 sets of 30 (each side)
  • Planks – I do seven minutes – one minute for each of the below
    • Regular plank
    • Star plank
    • Feet on stability ball
    • Left side plank
    • Right side plank
    • Elbows on stability ball plank
    • Regular plank to start plank (every ten seconds switch)
  • Plank rolls – 2 sets of 30
  • Plank knees to elbow – 2 sets of 30(each)
  • Russian Twists (with 12 pound ball) – 4 sets of 25
  • Leg raises – 4 sets of 25
  • Cable crunches – 4 sets of 30
  • Weighted punch crunch – 4 sets of 25
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2018 BOOTY GAINS

Happy New Year! So excited to see what is in store for 2018 and to leave 2017 behind! I guess my first resolution should be to get back into posting weekly. I have sooo many ideas for content but what good are they if they just stay in my head? With the start of a new year, I see so many “new year, new me” quotes, but lately I have been seeing so many more “new year, new body” type of quotes and resolutions – which I think is great! Being active and fit is so important to your overall health and even self-esteem. I think 2017 was all about the booty, and I think 2018 will be the same so I will be sharing with you my booty regiment. I actually do legs two times a week, call me crazzzzzzy. After a few weeks of doing this, I do switch it up to other routines because it is good to shock the body so the muscles don’t get so used to certain workouts. If this post goes well, I will be sharing my other workouts I do throughout the week :). *Disclaimer – I am not a personal trainer, nor am I some bikini competition model, but I am pretty proud of my assets (lol) and after working out for years, I’d like to think I know a thing or two 😛 I posted a few videos of sample exercises, and the workouts are at the bottom of the page 🙂

I try to do legs beginning of week + end of week. Usually Monday/Friday. Do weights that you feel comfortable with and don’t try to over exert yourself! I always switch it up between heavy weights and low weights.

Below are two examples of exercises (I may add more!). The first one is single leg glute bridges. The other two are modified kickbacks – putting the weight behind your knee!

2018-01-03_12-12-29 2018-01-03_12-12-01

 

 

 

Leg Day 1

  • Warm-Up – no weight (3 sets of 15)
    • Lateral band walks
    • Glute sidekicks
    • Kneeling kickbacks
  • Superset 1
    • Curtsy lunges (no weight or low weight) – 5 sets of 10
    • Hip raises (now weight or low weight) – 5 sets of 10
    • Single leg glute bridge (no weight or low weight) – 5 sets of 10
    • Kickbacks (no weight or low weight) – 5 sets of 10
  • Superset 2
    • Deadlifts – 5 sets of 8
    • Leg curls – 5 sets of 8
    • Leg extensions – 5 sets of 8
  • Superset 3
    • Leg press – 5 sets of 8
    • Calf raises – 4 sets of 15

Leg Day 2

  • Warm Up – half mile jog
  • Walking lunge – 4 sets of 25
  • Leg press – 4 sets of 25
  • Leg extensions – 3 sets of 25
  • Leg curl – 3 sets of 25
  • Squats – 4 sets of 12
  • Wide stance squats – 4 sets of 12
  • Bulgarian split squats – 4 sets of 12 (each leg)
  • Good mornings – 4 sets of 10
  • Thigh abductor and adductor – 4 sets of 12