Category Archives: Abs

100 Abs on Floor full workout follow along

100 abs on the floor full workout follow along

V UPS
Turkish sit-ups
bicycles
scissor kicks
leg lifts
lower ab leg lifts
side crunches
Superman’s
Hands-On hamstring sit ups
Hands-On hamstring side sit ups

10 of each full workout follow along for 100 abs
Official Site: http://buffmother.com
Facebook BuffMother Page: https://www.facebook.com/BuffMotherPage
Instagram http://instagram.com/BuffMother
Twitter: https://twitter.com/BuffMother
Pinterest: http://pinterest.com/buffmother/
Private women’s only site:  http://facebook.com/groups/buffmother
Facebook Profile: https://www.facebook.com/buffmother

Customized and Personal Group online training!! Starts April 24th

We are halfway done with our first “3 Months Max Results Training Group”.  The 16 ladies who started in February have had huge success!!! Weight and inches are falling off and everyone is more fit now than they were 6 weeks ago, it’s very inspiring!!

That’s why I want to do it again!! Please join me!  We are doing this as a SMALL ladies only group, I need about 10-15 committed ladies who want to work with me to become your best!  We will start April 24th.  Purchase ASAP spots will go fast! Group closes April 17th.
http://buffmother.com/product/3monthtraining/

Members will get 3 months of in depth training that uses ALL of the resourced I have on hand: books, ebooks, success journals, workout calendars, customized diet recommendations, extensive training programs customized to each person, phone coaching, texting, email support, video coaching, group support, etc…  This program is worth at least $1000!!  But, the Cost is only $300 total. And I’ve even split up the payments to make it easier for you: $75 initially, $75 2 weeks later, then $75 for the remaining 2 months. I am pulling out all the stops to get you results!

If you have questions feel free to message me or email me at buffmother@gmail.com.  You can also text or give me quick phone call to answer questions 479-531-4324.

Thanks so much!!

-Michelle Berger

Join the ABS April (fab abs) challenge!

APRIL will be ABS APRIL!!! so since it’s the last day of March, Today is Day 0 in our ABS APRIL (fab abs challenge)! During the Challenge EVERY DAY has a FAB ABS post, please follow along and comment on the posts for accountability.  www.BuffMother.com/FabAbs

This post contains a DIET for you…so that you can have OVERALL SUCCESS in addition to our ABS focus!

Here is more INFO and Instructions-

A quick link to each FAB AB challenge post is found on this page  www.BuffMother.com/FabAbs— take 1 day at a time please– read, do and comment daily PLUS, Please feel free to share the post.
Strive to apply the info to your day immediately! Try the exercises, think about your midsection, be focused on causing change, JUST Do it!!

I encourage you to take before and after pictures at the END of the challenge. The photos should capture the area of focus– from your mid-chest to just below hips is about perfect. A FRONT and SIDE photo are required you can choose any attire you’d like but strive to wear something that could show progress (for example; a bikini, sports bra and shorts, tight fitting tshirt/tank, etc…). STARTING and ENDING shots should be in the same clothes, taken in the same location if possible and in similar lighting and angles.

As promised, here’s a STRICT diet to help you reveal your ABS!

“FAB ABS” Diet :

A lot of results can happen in just 28 days of working out but if you really want to get results you need to FOCUS on your diet also. For this contest we will have a “Daily Diet Focus” and OVERALL “5&5+” Diet goal:

OVERALL “5&5+” Diet goal:

By “5&5+” I am referring to serving guidelines- let’s put are focus on what TO Eat in a day vs. What NOT to eat:

5 proteins servings daily
AND
5 Fruits or veggies
+Plus FAT = what ever FATS come with those proteins, fruits and veggies (meat fats, dressings, oils, butter, etc

Final Entry Info + Summary: “Fab Abs” Day 28

Today is Day 28 in our “Fab Abs” challenge, I am posting this final entry info NOW but I want you to take your pictures/stats  tomorrow instead of today.

 

Your challenge today is to PREPARE to take your final pics and stats tomorrow.

Use these 4 tips to help your final stats and pics be even better:

1- put a coat of self tanner on your abs tonight and then again prior to snapping your pic tomorrow

2- limit your salt intake today and don’t eat until after you take your stats and pics tomorrow morning

3- do some extra “sweating” tonight and/or tomorrow morning prior to pics. I like adding 20 mins of extra cardio prior to bed and then again first thing in the morning- pretend like you are a fighter needing to weigh in tomorrow 🙂

4- do at least 2 of your favorite ab challenges today and again prior to taking your pics– it’ll help them POP! I’ve posted a summary of all 28 days below.

 

~~~~~~~~~~
Final entry to be posted in your www.TeamBuffMother.com blog titled “Fab Abs entry for __________ (your first name and last initial)” or you can email it to me buffmother@gmail.com

Name:
RallyRoom user name:

Height:

Starting weight:
Ending weight:

 

Starting waist relaxed:
Ending waist relaxed:

 

Starting waist sucked in:
Ending waist sucked in:

 

PHOTOS~
Starting Front photo:
Ending front photo:

 

Starting side photo:
Ending side photo:

 

Thoughts about the contest~ a short essay about how the contest helped you, what your favorite info was and your progress during the 28 days:

 

 

 

*Optional extra stats can be included like cycle day, caliper or body fat measurements.

 

Thanks so much,

Michelle

(Summary of FAB ABS goes here)

RE-test Sit ups: “Fab Abs” Day 27

Day #4’s “Fab Abs” challenge was to do THIS SIT UP TEST~ Well, it’s time to RE-test and see how much better you’ve gotten because of your commitment to this challenge over the past month.

Be sure to post your results!!

TEST notes:

  1. The test is to do as many sit ups as you can in 60 seconds- similar to what you did as a kid in Presidential Fitness Tests
  2. If you don’t feel “sit ups” are for you, you can choose to test using and alternate exercise. Ideas: crunches,  hands on hammies sit ups, knee ups–
  3. As many as you can in 60 seconds– aim to improve over the next couple weeks.  Plan to retest on Fab Abs Day #27
  4. The goal is to measure is for core strength. A 6 pack is not the only goal– we need to have strong lower backs, hips, t-abs and good posture

 

Have fun and be sure to report in once you are done!!

Jumping Abs: “Fab Abs” Day 26

The DAY 26 of FAB ABS challenge is to make you aware of how much JUMPING really improves your ABS…Your challenge is to do this “Jumping ABS”:

 

  1. Jump one leg at a time alternating right and left x 30
  2. Wide stance jumping x30
  3. Wide stance with kick out to side x30
  4. Normal stance kicking to front x 30
  5. Kick behind you with thigh down x30
  6. High knees x30
  7. L-extended stretch crunch, hold 3 sec x20
  8. Shoulder up down ab side crunch- hips stationary x16-30reps
  9. Add hip movement slow hipsx16-30 reps
  10. Shoulder up down + fast hip movement x60 reps
  11. Y stretch: standing back bend stretch hip flexors x3
  12. Lunge stance stretch hip flexors x 10-15 sec each side

REPEAT!

 

6pack Bud Lt: “Fab Abs” Day 25

Hi!!!  here’s today is “fab abs” post- today’s challenge is to do our final six pack ab work out the Bud Light!! It is A celebratory type six pack…congratulations for making it to day 25!!!

The 6-pack of “Bud Lt”

“B”- boxing with a wide even stance side to side short punches 40 reps total
“U”- uneven hip drill alternating and then one sided time 20 alternating reps + 10 reps each side
“D”-decline sit ups 10reps
“L”- ladder climbs on ball  20reps
“T”- tucks while standing tuck your body and hips close  10reps

Repeat circuit 2-3 times

Also wanted to remind you that this completing an entry for this challenge is part of important.  I’ll re-post the info about how to enter on day 28, but take a quick minute to look over where you were at when you started.  Here’s day 0’s post for easy reference:

http://buffmother.com/8808/fababs0/

Be sure to enter, FINISHING is a win on itself!!
Thx,
Michelle

Ab/Butt Connection: “Fab Abs” Day 24

I talk a lot about how EVERY part of our body is important to our health. BUTT, there is no denying the fact that your ABS are connected to your BUTT.  Much of the same exercises that work your BUTT also work your ABS!

Day #24’s Fab Abs challenge is for you to Please try the following EXERCISES to FEEL the AB/BUTT connection yourself:

  1. Y Stretch- http://youtu.be/BWvF5OHBYVM
  2. Showgirl-http://youtu.be/VclChWWk3V4
  3. Adductors-http://youtu.be/YzOYkgZ6yZc
  4. Flash-dance- http://www.youtube.com/watch?v=m-B-ZtMJr18
  5. Running ups- http://youtu.be/oGIGwi-2-98

 

Be sure to work hard, we have just 4 days to go!!

WHOHOOO!! Whittle that waist!!

The Key to your Motivation is to Encourage others!

www.BuffMother.com