Fitness Friday: A Summer Shape up Guide for Shredded Abs - Wolven Threads
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Fitness Friday: A Summer Shape up Guide for Shredded Abs

by Samantha Holmes May 19, 2017

Fitness Friday: A Summer Shape up Guide for Shredded Abs

@samiholmess mixing and matching in the Sri Yantrify Crop Rash Guard & Fractal Yoga Shorts.  

Looking to build a better you? Want to feel confident knowing that you are creating a healthier body inside and out? Then follow along with fitness blogger babe Samantha Holmes to turn your stubborn stomach fat into shredded summer abs. 

The exercises that are listed below are broken down into two different circuits. Each circuit consisting of four different targeted activities helping to maintain and build stronger more toned abs. Set a timer for 10 minutes and complete each circuit as many times as you can within the given time. If you find yourself getting tired during the ten minutes, take a deep breathe and give yourself a 2-3 min break in between sets to help you maintain a healthy yet effective pace. The exercises are illustrated in detail and performed below. 

Circuit 1

Exercise 1: Flutter Kicks (50 Reps Alternating) 

Start by laying with your back flat on the ground. Place your hands behind your head and hover your feet about 5 to 6 inches off the ground. Take one leg and raise it higher while moving the opposite leg to hover about the ground without touching. Then continuously switch the high and low leg until you reach your desired number of repetitions. 

Exercise 2: Russian Twist (30 Reps Alternating) 

Start this exercise by sitting on the ground with your knees bent, holding your heels off the ground and making sure to keep your shins parallel to the ground. From this position lean back at a slight angle with the dumbells and begin to rotate your torso from one side of your body to another. 

Exercise 3: Side Plank Leg Lifts (15 Reps Each Side) 

Start in a side plank position, make sure to support yourself by resting on your forearm and keeping your feet stacked on top of each other. Lift your hips away from the ground and use your obliques to keep you stable. From here, lift your top leg off of your bottom leg holding the leg for at least two mins before lowering it back down. Makes sure to keep your core engaged the whole time. This engagement will give you the balance you need during the exercise and help to grow your core strength. 

Exercise 4: V-Ups (20 Reps) 

Lay down flat on your back with your arms extended over your head with your legs hovering six inches above the ground. Engage your abs and bringing your legs and upper body towards each other so that they meet in the middle. Make sure to hold this position for at least two minutes before returning your legs and torso back down to the ground. 

Circuit 2 

Exercise 1: Leg Lifts (30 Reps) 

Lie flat on the ground with your arms extended over your head with your feet hovering six inches above the ground. Engage your lower abs as you lift your legs up and towards your head. Lower your legs back down slowly while disengaging your abs. 

Exercise 2: Bicycles (50 Reps) 

 

Lie on the floor with your hands between your head with your legs fully extended. Raise your right elbow and left knee so that they meet in the middle of your body. Make sure to keep your shoulder blades off the ground simultaneously switching your legs and elbows until you reach your desired repetitions. 

Exercise 3: Crunch Tucks (20 Reps) 

Start lying on the ground with your arms extended above your head and your feet hovering about six inches above the ground. While engaging and contracting your abs, bring your knees and arms/head towards the center of your body, hugging everything in together. 

Exercise 4: Side Plank Leg Lifts (15 Reps Each Side) 

Start in a side plank position, make sure to support yourself by resting on your forearm and keeping your feet stacked on top of each other. Lift your hips away from the ground and use your obliques to keep you stable. From here, lift your top leg off of your bottom leg holding the leg for at least two mins before lowering it back down. Makes sure to keep your core engaged the whole time. This engagement will give you the balance you need during the exercise and help to grow your core strength. 

That's it, two simple circuits that engage your abs and obliques getting you ready for summer. Don't forget to set a timer for yourself and move at a healthy pace. It is imperative to make sure not to overwork your muscles because this can cause adverse effects on your body. 

Don't forget to interact with us and tag us so we can follow your fitness journey. Tag @wolventhreads and give us a shoutout using the hashtag #workingoutinwolven. 

*Please remember: You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs.*

 




Samantha Holmes
Samantha Holmes

Author

Samantha Holmes is your fiercely independent, easy-going girl next door. She is unapologetic in her ways and is most likely rocking a ripped 90’s band tee doing yoga and sipping coffee. When she’s not dreaming about traveling around the world, you can find her daydreaming about running barefoot on the beach. Samantha strives to live a sustainable and simple lifestyle, currently calling Georgia her home. She is an adventurous and free spirited sweetheart who loves to inspire others with her writing, fitness, and healthy habits. Her spontaneous and natural state of mind typically leaves her in a mess of bed head hair and biker boots, but she doesn’t mind. Follow her journey @samiholmess