Tuesday, March 1, 2011

Spring is in the Air: Working out those abs for your tinnie-weenie, yellow, polka dot bikini!

As promised this week will focus on the abs. With spring just a few short weeks away it is essential to start working on the mid-region of the body so you can wear that bikini with pride.

Exercise 1

Inverted Oblique Lift

Alright, I could not actually find a picture that demonstrates this workout but this is quite similar, same idea but modified a bit.

1) Begin with your left leg straight on the floor and your right leg bent with your foot on the floor and angle your right knee inward. Rest your hands behind your head and pull in your abs.

2) Now lift your right leg and straighten it (still directing it inward) slightly across your body, keeping your left leg straight on the floor. Contract your abs and raise your body at the same time (your upper body does a normal crunch).

Hold this position for five seconds and lower to starting position. Thats one rep, now do at least 24 more and then switch sides so that your left leg is bent and your right is straight.

This workout is great for those who feel that regular side crunches are not as challenging because it adds the weight of your leg.

Exercise 2

Alternating Split Pike

1) Begin with both legs straight on the floor and your arms streched out past your head. Now contract your abs and crunch up while you lift your left leg straight off the floor so it is at a 90 degree angle. (Use bottom picture for reference)

2) Hold and lift your right leg up to meet your left leg into a pike position while raising your torso higher by reaching your hands towards your toes (Use the top picture for reference). Lower back to starting position.

Thats one rep, do at least 24 more and then switch sides so that your right leg is straight on the floor and your left is at the 90 degree angle.

This workout again is great for those who feel that they are no longer challenged by a regular sit-up as it adds the weight of both of your legs.

The bonus: it works out your obliques as well because you begin with one leg at a time and then continue to both legs which works your abs.

Note: be sure to keep your toes pointed, as this will keep your body stay tight and will not allow for your knees to bend. There is nothing worse than trying to work your abs and looking like a flopping fish because you do not keep your body tight.

Next week we are getting bootilicious, and working out that rear! Stay posted for some fun fitness facts in the meantime...


  1. Liz,
    I love how detailed your posts are! They are so helpful and make it easy to understand for people who aren't used to doing the moves. I also enjoy how you explain how to do the move the best way possible.

  2. Liz,

    These are great exercises that do not involve the gym which I love. Honestly these simple exercises do work, it just takes time and dedication and you should eventually see results

  3. Liz,
    I love this post. The pictures are really helpful and your instructions are very detailed. I like that you are showing us exercises that need no equipment. Can't wait to try some of these out!

  4. This is a great post and great exercises, especially number one. However, I need to work on my flexibility to be able to do exercise number two better. Do you have any tips for improving flexibility?

  5. Yes, I sure do Lauren! Make sure that you strech before and after your workouts. Not only will streching before your workouts limber up those muscles but streching afterwards will help reduce the amount of lactic acid that builds up in your muscles after your workout. This will hopefully make you less prone to muscle stiffness and improve flexibility for your next workout!

  6. I find the abs the hardest part to work on. Thanks for these excerising ideas Liz! As part of my pilates routine, I try to incorporate the inverted oblique lift. After doing these excerises, as well as some other pilates exercises, I've noticed I've become a lot more flexible, and I've noticed improvement in my abs.