Awesome Ab Home Workout - Made Fit TV - Ep 117

October 12th, 2010 | | Email This Post Email This Post |

If you’re like me, training abdominals is definitely a CHORE!  I like to hit them as much as I can in my total body workouts by keeping my core activated, tight, and contracted.  But, every once in a while, I feel the need to crank out some good isolation movements to make them really burn!

In this week’s Made Fit TV episode, you asked and I am delivering… an Awesome Ab Workout you can do at home with equipment that you have just lying around.  You’ll be amazed at the stuff you can use to give yourself a killer workout without spending a dime - or leaving the comfort of your own home.

Check out the movements below and print them off to follow along!

Double Dumbbell Crunch

  • Lie on the floor and put a light weight (or water bottle) in between your feet
  • With your hands behind your head and your legs bent at 90 degrees, raise your upper torso off the ground toward the ceiling and bring your knees toward your chest at the same time

Reverse Pike

  • Lie on your back with your head in front of a heavy couch or bed
  • Place your hands under the couch or bed and, with your legs straight, raise them toward the ceiling while contracting the pelvis up
  • Slowly lower your legs, keeping them straight, and stop at the point before your lower back comes off the ground

Sliding Pike

  • Hold your body in a push up position on your hands and toes
  • Place a plastic disc under your toes (you can use a tupperware cover, furniture moving disc, or anything that you find in your house)
  • While holding your body up on your hands, keeping your legs straight and maintaining position on your toes, contract your abdomen to pull your butt into the air, sliding the disc closer to your body
  • Slowly lower your butt back down to bring your back straight into the starting position
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  • Excellence video! Your body looks really healthy. Is that a basic exercise?

  • Julie

    love it

  • Glenda_mags

    YOu look like Dora the explorer here  :) hhehehe

  • LOL!! Cute ; )

  • Thats a good variation, I guess you could also use some ankle weighs  instead of using the dumbell

  • Yes, but the dumbbells tend to be heavier, so when you graduate from the ankle weights, you can up the intensity with the dumbbells! : )

  • MaiCarInMtl

    Hi Jenny,

    I wanted to know if some of the moves you showed us could be a good substitute for the jackknife move (done with one of those bosu balls). My trainer added it into my program but I noticed that it really hurts my middle-back after just 5 reps. I'm thinking perhaps the first and last move are somewhat similar and could maybe be a substitute. I would love to get your opinion on this.

    Thanks for sharing all this info with us!

  • Try the jackknife one leg at a time and don't bring your entire back off the ground - only your shoulder blades. Over time you will build up strength in that area. However, keep in mind that posture, conditioning, and genetics play a role in how certain movements affect us, so just because you can't necessarily perform that movement doesn't mean others can't be just as effective.

  • MaiCarInMtl

    Just a quick update, I tried out your suggestion on Saturday and I got to about 10 on each side before I started to feel it in my back. I guess I'll just have to build it up as I go along. But I do feel it in my abs. :-) Yayy! Thanks!

  • Amelia

    Thanks Jenny! Those abb workouts look great! I will do them on my next core session!! Its a bummer that i didn't get to participate in the give away...are you having another one anytime soon?
    Thanks
    Amelia

  • Glad you liked the workout : ) I typically do giveaways about once a month, so keep watching!

  • Amelia

    OMG, I LOVED those core workouts, did them after my full body weight workout. Those pikes are pretty hard...thanks again, you ROCK!

  • They are pretty killer... trust me, I gotta force myself to do them because core is not my strong point, lol! Glad you like em : )

  • vanessa

    Hello, I came across you on you tube, and lOVE YOU!!! You are such a really,easy to follow along person. You do such an amazing job!!! Thank you for taking your time to do all the videos. :)
    Watching and working out in California, also, on the slide pike, i used a tin pie pan, worked better for the slide on my carpter :)

  • A pie tin is a clever idea!! Thank you for stumbling upon Made Fit TV and for being a fan! Hope you continue to enjoy the videos.

  • its really hard awesome workout thanks jenny for sharing that video

  • Daniela

    I've tried your last move...it's killer! Thanks for sharing :)

  • Larry

    Nice Jenny this should be called Abs and Guns. Look at the guns.....

  • LOL! Those abs are in hiding now : )

  • Tash Chellan

    Hi Jen ;-) thanks 4 yet another amazing video. I have just started my eating plan. Can I still do these exercises if i have a pot belly ? Is it okay to develop muscle underneath fat? or will this just make my stomach appear bigger? please advise ;-) after 4 kids, I owe myself 2 be ripped again LOL

  • I would recommend you focus on total body strength and conditioning, along with your cardio and healthy lean nutrition. There is a saying that "Abs are made in the kitchen." Crunches only strengthen the front abdominal muscles and do not burn fat over the top of them. So, total body work will burn fat all over and you are still conditioning the abs and core because total body conditioning includes those areas, too, so it's a win-win! And, yes, you DO owe it to yourself to feel your best and be at your healthiest and as fit as you can be : )

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