All You Need Is The Right Mindset and A Little Motivation: CollegeFit

By Corissa Mosher on February 25, 2015

CollegeFit: CrossFit, College Style

On the cover of any fitness or even glamour magazine, on all fitness related Instagram pages, and even in the Victorias Secret Fashion Show you see women with defined abs. There are even women out there with a full six-pack. As women, we naturally accumulate fat in the abdominal region to help insulate the womb, so getting well defined abs seems like a large challenge. The truth though: it is not all that hard. All you need is the right mindset and a little motivation.

Workout 2: Ab Blaster

1. Jog 800 Meters. Start with a warm up, make it a slow jog. Jogging 800 meters will get you heart pumping and your breathing ready for the rest of the workout. This exercise is only meant to loosen and prepare your muscles, there is no need to run for time right away.

UWO’s Sam Wenzel

 

 

 

 

 

 

 

2. Plank For One Minute. Get your core ready for the rest of the workout by starting in plank. You can be on your forearms or your hands, which ever is more comfortable in this position. Pull your belly in tight at push the crown of your head as far forward as you can to elongate your spine. For a little extra work shift your weight forward so only the tips of your toes are touching the ground.

UWO’s Sam Wenzel

 

 

 

 

 

 

 

3. Knees-to-Elbows For One Minute. Stay in your plank position (if you were on your forearms originally, get onto your hands for this one) and extend your leg out behind you followed by bending it to the side of your body until your knee can make contact with your elbow. Then straighten the same leg out again and repeat. Once you have done 30 seconds of knee-to-elbow on one side, switch to the other side. If you cannot do it for the whole 30 seconds on each side that is okay, just make sure you are doing equal amounts on each side. Keep it even.

UWO’s Sam Wenzel

UWO’s Sam Wenzel

 

 

 

 

 

 

 

4. 25 Dumbbell Side Bends. Grab dumbbells of appropriate weight for you. The heavier your weight, the better the exercise. Go heavier than you think you can handle, if it becomes too much you can always just switch for lower weights. Grab a dumbbell with one hand and put the other hand on your hip. With the hand that is holding the dumbbell, tilt to the side as far as you can go and then back upright. Do this 25 times and then repeat on your other side. Once again if you cannot do all of the reps that is perfectly fine, just make sure what you do on one side you do on the other as well.

UWO’s Sam Wenzel

UWO’s Sam Wenzel

 

 

 

 

 

 

 

5. 30 Penguins. Lay on your back with your knees bent and your feet about a foot away from your tush. Extend your arms and tilt right until your hand reaches your heel, then back to center. Repeat to the left. Alternate until you have done 30 in total.

UWO’s Sam Wenzel

UWO’s Sam Wenzel

 

 

 

 

 

 

 

6. 30 Bicycles. Stay on your back and extend your legs out. Lift up your head making sure your hands are tucked neatly behind your head. One at  a time bend your knees and bring your opposite elbow to meet them. Alternate which leg is bending. Repeat this 30 times.

UWO’s Sam Wenzel

UWO’s Sam Wenzel

 

 

 

 

 

 

 

7. 30 Scissors. Once again stay on your back but bring your legs straight up. Bring one down so it almost meets the floor and switch. Repeat this 30 times. The slower you go and lower your leg is the harder it becomes.

UWO’s Sam Wenzel

UWO’s Sam Wenzel

 

 

 

 

 

 

 

8. Sprint 400 Meters. Sprinting is the best way to get the lean body you have always wanted, especially in the abdominal area. Run as fast as you can for 400 meters.

UWO’s Sam Wenzel

 

 

 

 

 

 

 

9. Repeat Steps 2-8 Three More Times.  Repeat steps 2-6 three times so you have done a total of four rounds. It is not necessary to repeat the 800 meter warm up jog.

 

10. Stretch It Out. Never leave the gym without stretching. You will never regret stretching, it will help save you from being unbearably sore the days after a good workout.

 

 

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