You don't get Abs by doing Abs Exercises- so how do you get Abs?

I didn't get my abs from doing abs exercises. This is the worst myth. YOU ALREADY HAVE ABS- the problem is that they are probably hidden. What you need to do is remove the fat that is covering your abs.

YOU CAN'T SPOT REDUCE- doing a 100 sit ups a day is not the answer. Your body decides where the fat will come off and there is nothing we can do about it. Stop focusing on training your abs and start doing the following:-
 

1. LIFT WEIGHTS- the more muscle on your body the more fat your body burns even by doing absolutely nothing. Concentrate on large compound movements. With weights you are working your abs indirectly by engaging your core with each movement. And NO doing weights doesn't make you bulky it gives you that lean defined look.
2. NO MORE CARDIO- instead of long and boring cardio do High Intensity Interval Training- click on my bikini challenge link on my blog home page for some 10-20 minute HIIT workouts you can do from home. Try do 3 sessions a week and trust me you will start to see a difference and start seeing some abs coming through.
3. CONSISTENCY- Consistency is key. Set realistic goals so that you don't burn yourself out after two weeks. This is a lifestyle change -so try fit it into your lifestyle not let it take over your life! Start off with 2 or 3 days a week to see what works for you.
4. EAT CLEAN-this does not mean starving yourself or eating tasteless food, this just means making healthy choices. Click on the clean eating label on my blog home page for some clean eating ideas or follow my instagram page @thechicphysique.
5. CUT OUT GLUTEN AND DAIRY- some people don't realise that they might have an intolerance to either gluten or dairy or both. This causes inflammation in your gut which decreases nutrient absorption and makes you put on weight.
6. CARB CYCLE- eating the same amount of calories day in and day out when trying to lose fat can quickly result in adaptions, making it impossible to lose weight or gain muscle. The solution is to "cycle" your calories. For example on weight training days have a calorie surplus- eat starchy carbs for breakfast and lunch. On cardio days or light training days- try have a calorie deficit- one starchy carb in the morning. This will keep your thyroid activity efficient and leptin sensitivity high, which is necessary for fat loss and muscle gains.
7. DRINK WATER- It increases your metabolism, regulates your appetite and aids in digestion to name a few. A lot of people think drinking water bloats them. One of the main causes of bloating is dehydration. When the amount of water in your body falls too low, your kidneys signal the rest of your body to hold onto water. So drinking enough water can help reduce bloating.
8. DRINK GREEN TEA-Try drink green tea after each meal. In addition to boosting your metabolism it also decreases belly bloat.
9. EAT PROTEIN- Try eat protein with every meal. Proteins are the body's building blocks. After a tough workout, muscles are rebuilt and repaired by the proteins you eat.

 

Which Workout Challenge is for you?

Different workouts to suit different levels of fitness:-

 

For those of you who do not have access to a gym or equipment click on my Bikini Challenge from last year where you will find 5 weeks of workouts to get you into shape for summer! These workouts consist of HIIT exercises (High Intensity Exercises) with a mix of some weights. These exercises are short and intense and will burn fat right off your body in no time. Exercises consist of big compound movements mixed with more muscle focused exercises.

Exercises can be done with or without weights. My advice is to start of with body weight until you have good form then add weights as you get stronger. These are all workouts that you can do from home, in your bedroom or outside in the garden.

For those of you who are more advanced and want to add muscle tone to your body- click on the Lift like a Man Look Like a Goddess link for weeks of workouts involving weight lifting and cardio.

And for those of you who really want a challenge and want to transform their body in lean toned feminine muscle, click on my new challenge-Bulking!

Where do I find these Challenges?

On the right side of the blog page under labels, click on any of the below challenges to gain access to the workouts.

1. Bikini Challenge
2. Lift Like a Man Look Like a Goddess
3. Bulking

The above challenges are an overview of my fitness journey over the last couple of years. Pick a challenge depending on your level of fitness and goals. Work hard for it and don't give up! 

Don't forget to follow my fitness journey on instagram or on twitter for tips, motivation and clean eating ideas:-

Any questions email me

 

Mary

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Bikini Challenge Week 5 Day 6

Set timer for 30/10 for 3 rounds

 

1.       Side Crunch
2.       Mountain Climbers
3.       Side Crunch
4.       Cross Mountain Climbers
5.       Toe Touch (L)
6.       Ski Abs
7.       Toe Touch (R)
8.       Chair knee huggers

Beginners: 2 rounds

Muscles Worked: Abs, Love handles, Arms, Bum, Legs.

 

Bikini Challenge: Week 1 Day 5

Workout that engages all of the muscles with exercises focusing on chest and biceps.

50/10 -6 exercises for 2 rounds- 12 minutes in total


1.  Wide Push ups

2.  Mountain Climbers

3.  Half Burpee with Bicep Curl

4.  Skipping/High Knees

5.  Walking Push Up

6.  Mountain Climbers

Muscles Worked: Chest, Biceps, Abs, Legs, Bum, Arms

Equipment: Dumbbell/ Water Bottle alternative

Beginners: 30/10 for 2 rounds

Bikini Challenge: Week 1 Day 4

Today's workout engages all the muscles of the body with some exercises focusing on Shoulder and Abs.

50 seconds on/ 10 seconds rest (50/10) for 2 rounds- 12 minutes in total.

1. 10 Mountain Climber + 10 Cross Body Mountain Climbers

2. 1/2 Burpee + Shoulder Press

3. Squat

4. Elevated Abs Tucks

5. 1/2 Burpee +Upright Row

6. Shoulder Press Ups

Muscles Worked:Shoulders, Abs, Oblique Abs, Biceps, Legs, Bum

Equipment: Dumbbells or Water bottles filled with rice/ sand. If you don't have either leave out the upright row and shoulder press.

Beginners: 2/ 3 rounds  of 30/10

Bikini Challenge: Week 1 Day 2

Day 2 will be a mix of bodyweight cardio to increase your heart rate mixed with strength training. Exercises today focusing on Back and Triceps.

1.   10 High Knees + 10 Mountain Climbers

2.   Tricep Dips with Chair

3.   1/2 Burpee + Push Up+ Upright Row

4.   One Legged Tricep Dip

5.   10 High Knees + 10 Mountain Climbers

6.   Single Leg Deadlift and Bent over Row (right leg first rounds/ left leg second round)

Muscles worked: Back, Triceps, Abs, Legs, Bum, Chest

Beginners:Try this workout for 30/10 for 2 rounds and next week move up to 50/10 for 2 rounds.

Bikini Challenge Week 2 Day 4

Today is a REPS challenge. It is a body workout with exercises that focus on your legs and bum to get them toned for the summer.

Set your timer and see how long it takes you to do 5 rounds. Keep your time so you can beat it next time your perform the exercise.

Pulse Squat- 15 reps each leg
Side Step Ups- 15 each leg
Side to Side Lunges - 50 reps
Jump Lunge Combo- 10 reps
Plie Squats - 20 reps

Beginners: Try 3 rounds.

Muscles Worked: Legs, Bum, Abs

 

Bikini Challenge Week 3 Day 6

Give it your all for the last challenge this week. Today's exercise focuses on chest and biceps. This is a great full body workout.

It is a REPS Challenge with one minute cardio exercise in between each exercise to get your heart rate up so you are burning fat.

2 rounds

1. Bridge Chest Press x 15 reps

1 minute -skipping/high knees

2. 3D Push up x 10 reps ( 1 rep is one wide push up, one diamond push up, 2 climbing push ups (L +R))

1 minute-skipping/high knees

3. Push up Standing bicep curl and press x 20

1 minute-skipping/high knees

4. 5 row 3 biceps curl 1 press x 10 reps

1 minute- skipping/high knees

Beginners: 1 Rounds

Muscles Worked: Chest, Biceps, Bum, Legs, Shoulder, Abs, Triceps, Back

Bikini Challenge Week 3 Day 5

Set your timer for 50/10 for 3 rounds

1. Burpee with twist

2. Half burpee bent over row

3. Low jacks with sandbag

4. Diamond push ups

5. Clean and Press

6. Reverse Pull Ups

7. Abs side to side (alternative bicycle abs)

Beginner: Try for 30/10. 

Alternatives: 

Pull Ups-If you don't have the equipment to do a reverse pull up, do some superman exercises to target your back muscles.

Muscles Worked: Back, Triceps, Shoulder, Abs, Bum, Legs, Chest

Bikini Challenge Week 5 Day 5

Set your timer for 30/10 for 3 sets

 

1.       Forward Lunges (alternate left and right)- add weight

2.       Squats- add weight to make more difficult

3.       Planking overpasses

4.       Single leg reverse lunge and kick (R )

5.       Alternating toe tap

6.       Single Leg reverse lunge and kick (L)

7.       Plie Squats

8.       Half Burpees

 

Beginner- 2 sets

Muscles Worked: Legs, Bum, Abs, Arms

 

Bikini Challenge Week 5 Day 4

Set timer for 50/10 for 3 rounds

 

1.       In and Out Push ups
2.       Individual Bicep curls
3.       Elevated Push ups
4.       Individual Hammer Curls
5.       Burpee+ push up +surfer turn
6.       4 Second Push up -this is a slow push up (count to 4 seconds when lowering yourself down and push back up quickly))

 

Beginners: 30/10 for 3 rounds

 

Muscles Worked: Chest, Biceps, Legs, Bum, Abs, Shoulders

 

Bikini Challenge Week 5 Day 2

Set your timer for 30/5 for 4 rounds

 1.       Low squat and press and walk

2.       V abs (r )

3.       Front raises +push up

4.       V abs (l)

5.       Plank and fly to the side.

Beginner: Try 2 rounds

Muscles Worked: Shoulders, Abs, Legs, Bum

 

Bikini Challenge Week 5 Day 1

Well done, this is your last week of the challenge so put your all into it. With each challenge this week I am attaching a picture of a celebrity bikini body that I admire to motivate you!

Set your timer for 40 seconds on 5 seconds rest x 2 rounds

1.       2 x Supermans +2 x swimmers

2.       Lunge and twist with weight

3.       Push up +tricep dip

4.       Tricep Kick legs

5.       Break dance push ups

Beginners: Try 40/10 for 2 rounds

Muscles Worked: Back, Legs, Bum, Abs, Triceps, Chest

Bikini Challenge Week 4 Day 6

Set your timer for 50/10 for 3 rounds

1. Weighted leg lunge
2. Bum Squeeze (knees in and out)
3. Weighted Squat
4. Tray holder Bum Squeeze(imagine your are balancing a tray on your foot)
5. Weighted Low Squat
6. Cross Leg Bum Squeeze

Beginners: 30/10 for 3 rounds

Muscles Worked: Legs, Bum, Abs

Bikini Challenge Week 4 Day 5

Set your timer for 50/10 for 3 rounds

1. Shoulder Push up and Knee Tucks
2. Leg Raise and Punch
3. Shoulder Press
4. Star Jump Crunch

Beginners: Try it for 30/10 for 3 rounds

Muscles Worked: Shoulder, Abs

Bikini Challenge Week 4 Day 4

Set timer for 30/10 for 3 rounds

1. Tricep Dips
2. Bent Forward Triceps
3. Diamond Push ups
4. Elevated Tricep Dips

Set timer for 30/10 for 2 rounds

1. Supermans
2. Swimmers
3. Shoulder Roll
4. Pendulum Swing
5. Bent over row

Beginners: Try 30/10 for 2 rounds

Alternatives:

Triceps Dips- Chair Triceps

Diamond Push Ups- on your knees

Muscles Worked: Triceps, Back, shoulders, Abs, Bum, Legs

Bikini Challenge Week 4 Day 2

50/10 x 3 rounds

1.   Walking Push ups
2.   5 x Biceps Curls + 2 x Hammer Curls + Half Burpee
3.   Diver Bombers
4.   Clean and Press + Half Burpee

Beginners:  Try 30/10

Alternatives:
Walking push ups- on your knees
Dive Bombers- on your knees

Muscles Worked: Chest, Biceps, Triceps, Shoulder, Abs, Legs, Bum

Bikini Challenge Week 4 Day 1

Set your timer for 50/10 x 3 Rounds

1.    8 High Knees,  8 Quick Steps and 8 Mountain Climbers

2.    Wood Chop (L+R)

3.    Clean and Press, Squat and Press

4.    Lunge and Row (L +R)

Beginners: 30/10 for three rounds

Muscles Worked: Abs, Obliques, Legs, Bum, Arms, Shoulders

Bikini Challenge Week 3 Day 4

AMRAP Challenge (As Many Reps As Possible). Today focuses on your abs. A lot of people tend to focus on their abs and think doing loads of crunches will get you a six pack. I rarely do abs crunches, a mix of body weight exercises and weighted exercises like burpees, push ups, pull ups etc all engage your core and sculpt it. With every exercise you do, always be aware of your core and ensure that it is engaged in order to see results.

Set your timer for 15 minutes

1. Plank pull burpee- 10 reps (1 rep- start in plank, pull the weight under you, jump up and jump and turn over, burpee pushup-then back to plank and start over)
2. Goblet squats- 20 reps (goblet squats are deeper squats that your usual squats)
3. Side hops over dumbbell- 20 reps
4. Side plank knee pull and plank jack- 10 alternating sides

Beginners: Set your timer for 10 minutes
Muscles Worked: Abs, Obliques, Bum, Legs, Shoulder, Biceps

Bikini Challenge Week 3 Day 2

Today focuses on shoulders and abs. This is a super set challenge. This means completing three different sets. You must complete each set three times without stopping before moving to the next round.  In between each super set, set your timer for a minute and you will complete a cardio exercise to get your heart rate up. I only show this once in the video but you must do this exercise in between each set.

If you don't have weights or sandbag be creative and find something around the house like a bag full of books to add intensity to your workout.


Super Set 1 (Complete 3 times straight through)

1. Shoulder Press x 10 (each leg)
2. Sandbag Swing x 10

1 minute- Burpee drill

Super Set 2 (Complete 3 times straight through)

1. Shoulder shrug
2. Front raise twist

1 minute- Burpee drill

Super Set 3 (Complete 3 times straight through)

1. Around the worlds
2. Ab tucks or alternative elevated tucks on chair

1 minute- Burpee drill

Beginners: Try 30 second drill in between each exercise.

Muscles worked: Shoulders, Traps, Abs, Biceps, Chest, Legs, Bum, Biceps