Ab Killer!!!!!

Today at the gym I was introduced to my new favorite ab routine.  It pretty much is the best workout ever.  In fact I couldn't even do it all the way through...yet.  But that is what I love.  It gives me something to work towards.  4 exercises, 20 reps each...repeat 4x!  Well that is my goal.  Today I just did 2x through because I ran out of time.  But 4x through would have put me in my grave. 

So here are the moves...

 1.Stability Wall Crunch with Feet on Wall

 2.Stability Ball Knee Tucks

3. For the 3rd exercise you are going to do a crunch with a medicine ball tucked between your hamstrings and calves. You will crunch up and as you go back down your feet will tap the floor.  I can't find a video showing this. Let me know if this doesn't make sense.

It is kind of like this but try to put the ball in between your hams and calves.

4. Double Leg Extensions on the Stability Ball-

I can't find the exact move so maybe I will have to video tape myself doing it but for now here is an explanation...

It is this move here...

...except you do it on a stability ball.  I used a ballet/stretch bar that we have at my gym to hold onto.  You lift your legs up to about a 45 degree angle and then drop them down so your feet almost touch the floor.  That probably makes no sense.  I will get pics the next time I am at the gym.  If you don't have a bar to hold onto you could get a partner to help you.  Have them stand at your head and hold onto their hands or legs.  The modification for this is to do the leg extensions on the floor.  

So you go through this routine 4x doing 20 reps of each exercise.  I promise it will work your core like crazy.  Give it a try and let me know what you think.

Workout and a Smoothie

So I have a great post in the making about goal setting.  But instead of staying up late tonight to finish it I am going to wait until Mondy to post it and go to bed. It has been a long day and I think I picked up the stomach bug my kids just got over. Lucky me!:)  Or maybe I am just sleep deprived from naughty children who don't like to sleep. Whatever the reason I am admitting defeat and going to bed.

So to hold you over I have a great Cardio Ab YouTube video you can do this weekend and a yummy smoothie recipe for you to try.  I made it just the other day and it was delicious.

Gold Smoothie

(about 300 calories)

1/2-1 cup carrots (microwave just enough to soften them)

1 clementine orange (the little cutie kind is what I used)

1/2 cup canned pineapple (It is yummy if you freeze it before hand but you don't have to)

1/2 almond milk

1/2 cup water

2 scoops protein powder(the kind I use has 90 calories in 2 scoops)*

1 tsp honey

Throw it all in the blender and enjoy!

*If you don't have protein powder you could throw in some greek yogurt or cottage cheese or a banana.  You may need some extra honey if you use the greek yogurt or cottage cheese. Or you could sweeten with Stevia. 

Or turn this into a green smoothie by throwing in a handful of spinach.

Hope you have a happy and healthy weekend!...It's my birthday so I just may have a little dessert to celebrate:)



Jillian Michaels Ab Workout...

Jillian's 6 week six pack workout is pretty good.  It focuses on abdominal exercises but has a lot of full body stuff too.  Plus it will keep your heart rate up so you burn some calories.  I would think this would be a decent dvd to have on hand.  Or just use the youtube video...

I will be using some of these moves for my training clients tomorrow.  I am going to do it for part of my workout too.  Just FYI you will be seeing a lot of ab workouts on here.  I am so ready to get some muscle tone back in my post baby belly.