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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

30 Ab exercises: “Fab Abs” Day 19

Friday Feb 20th; Day 19 Repeat day 1- 30 Ab exercises: “Fab Abs” Day 1

it’s DAY #19 in our “Fab Abs” challenge

Your ASSIGNMENT for today~

complete at least 10 reps of 20 different AB exercises. I’ve shown examples of 30 varieties below: 
Ab Adductor V’s
Ab Ball Rope Climb
Ab Crunch- feet on floor or feet up
Ab Crunch Pump legs up
Ab Flutters
Ab Isolation Crunches
Ab Jump Twists
Ab Scissors
Ab Wheel
Ball Crunches
Bicycle Crunches
Cats
Dumbbell Side Crunch
Ball Oblique Crunch
Lower AB Leg Lift
Lower Back Extensions
Knee Ups
Knee UPs- SIDES
High Knee Abs
Hula Hoop Abs
Oblique Sit ups and Crunches
Oblique Twist Crunch
Sit ups Variations- Old School, Hands on Hammies and Labor
Pilates Leg lifts- Low and High
Pelvic Tilts
Planks- beginner and side
Roll Ups
Reverse Crunches
Vacuums
V-ups

The Key to your Motivation is to Encourage others!

www.BuffMother.com

After Baby ABS! “Fab Abs” Day 16

Tuesday Feb 17th; Day 16 Repeat day 2-  After Baby ABS! “Fab Abs” Day 2

It’s Day #16 in our “Fab Abs” challenge and Today I am sharing my AB Secrets with YOU!!

Your CHALLENGE for today is  to do the AB following AB workout from the AFTER BABY ABS BOOK!

TeamBuffMother.com MEMBERS!! I’ve uploaded my EBOOK version of the book free (this week only) for you!!

Download it here~

 http://www.teambuffmother.com/topic/s2s-abs-book-free-download

 

If you don’t have the book*…. this detailed video is an instructional how to do it and below you’ll find the exercises.

This video goes over the exercises contained within the book “After Baby ABS”

Starting on Page 12 of “After Baby ABS”

ABS–CPTME….SIMPLE 7 for 7 Do as a circuit 2x’s

Passive Abs- 24/7, posture, tummy-in
Sit ups- hands on hammies x15 reps focus on Crunch
Vacuums!! 10- 10 seconds daily these work Transverse
Knee ups- 15 reps focus on Eccentric
Traditional AB crunch- 15 reps focus on Crunch
Ball Crunches- 15 reps full extensions focus on Eccentric motion
Cats/Dogs-3 reps of 5 counts each position Transverse

 

 

I know you can regain your beautiful tummy, after babies and even after years of neglect— just use the info and put in the work!!
Love ya,
Michelle

 

 

FAB ABS Week 3- Repeat Week: days 15-20

HI Ya’ll Just wanted you to know that Week 3 of our Fab Abs Challenge is “Repeat Week”

…So don’t get confused with some of the posts look the same as some you’ve seen already:

Here’s the breakdown for reference,

I’ll still be posting daily for easy access:

 

Monday Feb 16th; Day 15 Repeat day 3- 6 pack of COKE: “Fab Abs” Day 3

Tuesday Feb 17th; Day 16 Repeat day 2-  After Baby ABS! “Fab Abs” Day 2

Wednesday Feb 18th; Day 17 Repeat day 8- 6pack of PEPSI: “Fab Abs” Day 8

Thursday Feb 19th; Day 18 Repeat day 9- 6-pack of LACROIX: “Fab Abs” Day 9 

Friday Feb 20th; Day 19 Repeat day 1- 30 Ab exercises: “Fab Abs” Day 1

Saturday Feb 21st; Day 20 Repeat day 11- 6pack of MUG: “Fab Abs” Day 11

Want SORE abs?: “Fab Abs” Day 10

Hello, hello!!!  Guess what??  I RARELY GET SORE ABS!!! BUT…When I do I am sure to write it down- the following workout KILLED my abs–

So…I thought I’d share my “AB Kill” workout for our Day #10 Fab Abs Challenge

#1 Run several sprints*- 100m as fast as you can GO! (Do 4-6 as hard as you can go with full recovery between)…
#2 Do HIGH KNEE DRILLS (2 sets of 30meters)…

#3 Old school sit ups- about 200 of them…These were right after sprints

Then add in these exercises throughout the rest of your day or workout:

#4 Roman chair/Hanging knee ups- about 60 total (2-3 sets of 20-30 is good)…
#5 Knee ups on a bench 2 sets of 30 reps….
#6 Ab hyper-extensions (like a back bend on the lower back extension machine or you can do it on the ball)- lower slowly 2 sets of 10-15 reps….

#7 AB wheels 1-2 sets of 15 reps…

Try it and Let me know if you get sore!!

* if you can’t “sprint” try doing super intensity 20 to 30 seconds on the bike, elliptical or stair mill or some other form of intervals instead
~~~~~~~~~~~~~~~~~~~~~~~
Have a kick-belly day #10! LOL!!
-Michelle

The Key to your Motivation is to Encourage others!

www.BuffMother.com

Ab wheel or Repeat: “Fab Abs” Day #7

Hi!! It’s our 7th day…Congrats for making it 1 week in our Fab Abs Challenge. I would say that the first week is the hardest. Your body has been in shock and your ABS most definitely have been sore because of the extra effort.

 

I expect that this next week will be very encouraging to you~

  • you won’t get as sore
  • you will see improvement in your coordination
  • you will see your core strength improve
  • you may even notice some new definition in your waist

Today’s Challenge is to either do this fun little ab/shoulder workout or REPEAT on of your favorite challenges from the previous days.

Summary of Fab Abs contest posts:

Info and Instructions: “Fab Abs” Day 0

30 Ab exercises: “Fab Abs” Day 1

After Baby ABS! “Fab Abs” Day 2

6 pack of COKE: “Fab Abs” Day 3

Sit up Test: “Fab Abs” Day 4

“T” abs challenge: “Fab Abs” Day 5

After running ABS: “Fab Abs” Day 6

Ab wheel or Repeat: “Fab Abs” Day 7
Let’s get ready to SEE some fun SECOND WEEK results!!

-Michelle

p.s. an AB wheel is a super fun inexpensive piece of equipment but if you don’t have one you can do a similar exercise as a substitution (ball roll ups,  full sit ups, hanging knee ups, etc…)

The Key to your Motivation is to Encourage others!

www.BuffMother.com

“T” abs challenge: Fab Abs Day #5

Day #5 is upon us in our focus on our ABS or Core or Tummy or Pooch or Gut or Beer Belly Laughing

 

Okay so you get the point…we are in a continual war against our belly and constantly use our core in basically every move we make, so It is vital that we work towards keeping it strong!

 

In you workout today, and as you go through your be constantly focused in tightening and engaging your core.

 

The Day #5 Fab Abs Challenge is to do at least 15 vacuums of about 10 seconds each as you go through your day!

 

Vacuums are simply sucking in your tummy!
I find they produce HUGE results~ they work your
TRANSVERSE abs. “T-ABS”

These are highly important muscles that act as a “girdle” around your waist. The muscles run HORIZONTALLY and HOLD your organs in place.
They get stretched out from pregnancy, weight gain, inactivity, sickness and they need to be rebuilt!!  VACUUMS will do just that!
T ABS are worked whenever you practice good posture, and will respond even quicker if you aggressively work at rebuilding them through
exercises like vacuums.

One of the easiest ways to do them is to stand with your hands on your knees and suck your tummy in. Try to pull your belly button to your spine. You can do vacuums anywhere anytime- I did some last night while brushing my teeth and this morning sitting in the car.

 

Remember it works if you WORK IT!!

God Bless,

Michelle

After Baby ABS! “Fab Abs” Day 2

It’s Day #2 in our “Fab Abs” challenge and Today I am sharing my AB Secrets with YOU!!

Your CHALLENGE for today is  to do the AB following AB workout from the AFTER BABY ABS BOOK!

TeamBuffMother.com VIP MEMBERS!! I’ve uploaded my EBOOK version of the book free for you!!

Download it here~

 http://www.teambuffmother.com/topic/s2s-abs-book-free-download

 

If you don’t have the book*…. this detailed video is an instructional how to do it and below you’ll find the exercises.

This video goes over the exercises contained within the book “After Baby ABS”

Starting on Page 12 of “After Baby ABS”

ABS–CPTME….SIMPLE 7 for 7 Do as a circuit 2x’s

Passive Abs- 24/7, posture, tummy-in
Sit ups- hands on hammies x15 reps focus on Crunch
Vacuums!! 10- 10 seconds daily these work Transverse
Knee ups- 15 reps focus on Eccentric
Traditional AB crunch- 15 reps focus on Crunch
Ball Crunches- 15 reps full extensions focus on Eccentric motion
Cats/Dogs-3 reps of 5 counts each position Transverse

 

 

I know you can regain your beautiful tummy, after babies and even after years of neglect— just use the info and put in the work!!
Love ya,
Michelle

p.s. visit  my site www.AfterBabyAbs.com for a free assessment of your After baby body.

 

Fab Abs day 1: 30 Ab exercises

It’s DAY #1 in our “Fab Abs” challenge

Thanks and Congrats for joining this QUICK 28 day focus on whittling our waists!

Your 3 ASSIGNMENTS for today~

1- Take your starting pics and stats as outlined in yesterday’s post Info and Instructions: “Fab Abs” day 0

 

2- Set your goals based upon your stats/pics. Keep them attainable and ACTION based, some example goals:

  • to lose 1 inch off my tummy
  • do 10 mins of ab exercises daily
  • add in 3 interval sessions/weekly to help burn fat
  • eliminate dessert from my diet
  • increase my fiber and protein intake, etc…
  • Take these 28 days to establish at least 1 good TIGHT TUMMY habit

 

3- Do this Day #1 “Fab Abs” Challenge: complete at least 10 reps of 20 different AB exercises. I’ve shown examples of 30 varieties below~

 
Ab Adductor V’s
Ab Ball Rope Climb
Ab Crunch- feet on floor or feet up
Ab Crunch Pump legs up
Ab Flutters
Ab Isolation Crunches
Ab Jump Twists
Ab Scissors
Ab Wheel
Ball Crunches
Bicycle Crunches
Cats
Dumbbell Side Crunch
Ball Oblique Crunch
Lower AB Leg Lift
Lower Back Extensions
Knee Ups
Knee UPs- SIDES
High Knee Abs
Hula Hoop Abs
Oblique Sit ups and Crunches
Oblique Twist Crunch
Sit ups Variations- Old School, Hands on Hammies and Labor
Pilates Leg lifts- Low and High
Pelvic Tilts
Planks- beginner and side
Roll Ups
Reverse Crunches
Vacuums
V-ups

The Key to your Motivation is to Encourage others!

www.BuffMother.com

Fab Abs Day 0

Today is Day 0 in our “Fab Abs” challenge! During the Challenge EVERY DAY has a FAB ABS post, please follow along and comment on the posts for accountability.

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!!
  • This challenge encourages you to submit 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.
  • this is a “Challenge” so there are no official Prizes or Winners however, anyone who has great success may be asked to be featured as a success story….those individuals will get prizes (a shirt? or set of books?)
  • I’ve put together a tentative “Calendar” of info for you that you. Please “print it” so you can stay engaged and ON TRACK!! It’s located HERE:   http://buffmother.com/wp-content/uploads/2015/08/FabAbsCalendar.pdf

 

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 and veggies

+Plus FAT = what ever FATS come with those proteins, fruits and veggies (meat fats, dressings, oils, butter, etc…)

Don’t go overboard with “extra fats” and be WISE about your food choices- but PLEASE enjoy your food and fats in moderation. They are good for you and needed for a healthy body! (FYI- this 5&5+ fits perfectly into my hormonal timing diet recommendations for buffing …more info on that is in my books)

Like I said-“FOCUS on what we CAN EAT vs. what we can’t- FOCUS on Solutions!!!”

***NOTES ABOUT CARB INTAKE***

5 fruits/Veggies is the goal- CARBS are in many fruits and many veggies

it’s up to you on how few carbs you get in by the selections you make-

In an optimal weight loss “buffing” style diet (the 5-3-3-3)- you’d want about 3 of the choices to be CARB based (like fruit or complex carb veggies like sweet potatoes, etc..) and the other 2 from greens

BUT PLEASE let’s keep this simple! If you focus on 5 Proteins &5 fruit/veggies + the accompanying Fats you will lose weight!

NOW a bit more housekeeping, I believe in beginning with the END in mind~

At the end of the Challenge please submit a “Fab Abs”  28  challenge Final to Michelle@BuffMother.com or on your www.TeamBuffMother.com blog titled “Fab Abs Entry for __________ (your first name and last initial)”

Name:
user name:

Height:

Starting weight:
Ending weight:

 

Starting waist relaxed:
Ending waist relaxed:

 

Starting waist sucked in:
Ending waist sucked in:

 

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

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:

 

Thanks and Let’s get FAB ABS!!

-Michelle