The Alignment Of Abs Workout

Jan 25, 2013 by

Abs

 

Hello my Lovies,

I am back with a awesome Abs routine. I was thinking that I have so many lower body, upper body and full body routines and not enough of abs and core routines. This routine would be a perfect add on to your either lower body or upper body workout for that day. If you decide to do just an abs routine for a specific day, you would need to add some kind of metabolic movements ( cardio ) after this workout. This routine is actually much longer than it looks, it took me about 15 minutes to finish it. The good news is that it’s only 1 round :).

For everyone who is new to Loving Fit I recommend to check out ” Creating Your Workout Plan ” post. There you will be able to see how I put together my routines, and you can find something for your own fitness level. My philosophy is: Form is always more important than speed, so WATCH YOUR FORM!

Things to remember before, during and after your workout

  1. Warm-Up ( but if you are using this routine as an add on, then I assume you’ve already warmed up )
  2. Always Practice Good Form
  3. Stretch

 

 

Workout Explanation

 

All you need for this routine is yourtimer and some furniture sliders. I try to keep things as simple as possible without using any equipment.

Set your timer as a stopwatch, there is only 5 exercises ( some of which are combos ) and 1 round.

  • Sliding Pull-Inns & Plank Outs Combo – 20 reps ( both count as 1 rep )
  • 20 Side Scissors & 10 toe touches – 4 rounds ( This is what 1 round looks like Right side 20/10 Left Side 20/10 )
  • Triple Twist Combo – 20 reps ( since it’s a combo all 3 counts as 1 rep )
  • Chop Sit Up – 20 reps per side ( 40 total )
  • Ballet Side Bends – 40 reps

 

As I said earlier it took me about 15 minutes ( a little under ) to complete this routine.

Have fun with it my sweeties!

Hugs,

Tati

PS – I got my tights on bay. These are ballet leggings.

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  • http://www.facebook.com/kendra.oberhauser Kendra Lee Oberhauser

    Yayyy!!! Can’t wait to try this!

    Oh, and, um…FIIIRRRST! HAHAHAHA!!! :)

    • http://www.lovingfit.com Tatianna

      Yes you are!!! Where is GL?

  • http://www.facebook.com/pages/BodyworkX/196491690455064 Marilyn Rietveld

    looks like a fun workout! I will do this one later today + tabata :)

    • http://www.lovingfit.com Tatianna

      Have fun Marilyn! This one was a lot harder than it looks

      • http://www.facebook.com/pages/BodyworkX/196491690455064 Marilyn Rietveld

        hahhahaa as always! :) (but it already looks hard :S )

  • Lili Suke

    Looks awesome., thank you Tati :)

    • http://www.lovingfit.com Tatianna

      always welcome :)

  • taltul73

    hey Tati.. thank you so much.. i was missing a new ab routine as always very creative movements -and effective- .. my time was slow today 17 minuets.. but i also did it Right after full body workout..so im whopped….
    have a wonderful week end.

    • http://www.lovingfit.com Tatianna

      Ohh yes, it’s much harder after a full body workout, 17 minutes it’s pretty good actually.

  • sedindriuke

    Tati, what have you done for your legs? It seems slimmer…yes i know no weights on lower body days… but i have quads under a layer of fat, i am not tall (1,64 cm) and have short legs so its really pisses me off all the time… i do not manage to slim my legs :D terrible feeling to buy trousers… i lost my hope not to have that parasite zone.. how to slim the legs not doing lunges, squats, step ups… where quads are involved…these even bodyweight workouts doesnt work :D or do many reps with heavy weights? i do cardio 10-12 mins (like Kendra say finishers :)) after each workout (advanced plan… hehe :D)

    Sorry for paranoic comment :) This ABS workout is definetly gonna be my favourite routine! and omg your abs after non working out days are fabulous… usually non working days i feel bad and imagine that my abs is getting fatter…. yes damn those Holidays in December and those tangerines at nights :D now woking out to get my abs back.. :)

    Thank you girl for listening/reading .. any advices are welcomed. Kiss!

    • taltul73

      hey sedindriuke…. i hear you!!! i have the same problem…im 1.69 and my upper body so much better looking than my legs… do not matter how i get fit in my abs, back, arms.. my legs… do not like buying trousers as you..

      thank you for talking about it.. so i can spill it out too… ;-)

      • http://www.lovingfit.com Tatianna

        Yep, it will be bodyweight workouts only for legs, and for weighted only glutes from now on, that way you guys will slim down your legs fast, like I did.

        • Alice

          So the next lower body routines will be less intense on the leg muscle, but still on glutes? Wow that’s really what I need now! I don’t want more muscle on my legs, just keep what I already have, but I’d like to keep working hard on the glutes. I was just thinking how to achieve that lately :)

          Tati, I have a question about abs – I’m doing just planks, as you recommended for those who want a flat stomach, not a sixpack. But I’d like to do an abs workout now and then. How frequently can I do that? Or should I just avoid them completely?

          • http://www.lovingfit.com Tatianna

            Oh it will still be hard on leg muscles, but it will be hard without the weight. And of course intense on legs and glutes ( as always ).

            I suggest you do an abs workout once every 2 weeks.

    • Lili Suke

      same here…. it would be great to know what to do! :))

    • http://www.lovingfit.com Tatianna

      Yep you’ve guessed it – it’s no weight workouts for legs. I’m gonna keep all of my lower body workouts like that now, will only use weight for bag swings, I’ve noticed my legs get too big if I use any weight at all. But I will definitely give modifications for those who want bigger legs.

      I suggest you do bodyweight for legs as well and add a bit more cardio after. I suggest add 20 min, that will help you to get rid of the layer of fat. I’m gonna keep all of my workouts for legs intense but with no weight, you will notice the difference in a few weeks.

      • sedindriuke

        Thanks Tati and Kendra. Tati i will do as you said and will see :)

        Kendra you are so damn right as usually in DR ;) and about body love you are right. I always say if nature didnt give me boobs so i can shape my legs by myself :D hahahah :D I have now much better leg shape and strenght since i started home workouts…yes 2 years ago or more…yes pre-school was the same as yours, and now professional level with Tati :)

        • tee_w

          Ha ha preschool! Funny!

          • sedindriuke

            yeah :D but true :D

    • http://www.facebook.com/kendra.oberhauser Kendra Lee Oberhauser

      Hey sendindriuke, I know what you mean…I’ve had those feeling ALL throughout my life, since I was about 9 years old, so I’ve been experimenting for 24 years with how to make them slimmer. I’m also like you–I’m 5’4″ and my build has shorter legs, too, and I always feel like I have a layer of insulation down there. :) We’re all different, I know, but what I have found to bring me peace is A) exercise, and B) learning to love the body I was given. That is actually the beauty of fitness, I think, because you’re working with the tools you have, and it’s actually much easier to appreciate certain body parts if we’re giving them some love. :) Since I started with more compound movement training, first with BodyRock and now over here, I have been happier with my legs than I ever have been–ever. I’ll even wear shorts (though I’m still embarrassed by how white I am, LOL). Anyway, I know you’re super active, so it’s not like you don’t know how your body responds to exercise, just that I would suggest sticking with the lower body exercises instead of shying away from them. Probably high reps and low or just bodyweight would be best. I used to do straight, traditional weight lifting and I got a lot bigger, which is fine, but it wasn’t my goal, so I’m really happy to have found Tati and her awesome workouts and advice! :)

  • http://www.paleoowl.com/ Nina_CZ

    Oh, Tati, this one is going into my 90 day challenge, part 3!!! This one will be not sooner than March, but I already can’t wait!!! :)

    • http://www.lovingfit.com Tatianna

      OMG March, by then I will make several more :)

      • http://www.paleoowl.com/ Nina_CZ

        I KNOW!!! :D But I alredy made that challenge and I do not wanna change it now, because I have several people following me :)) It is for 90 day, currently on day 12, 3 parts of 30 days. First part is mostly bodyweight, a lot of cardio, second part more weights and less rest ;) and third part is mostly your workouts. I LOOOVE your workouts and wanna be able to do them, but I am not strong enough. YET :D I belive the next 2 months will give me my old strength back, so I can then focus on LovingFit.com exclusively ;))

  • http://www.lovingfit.com Tatianna

    Hey sweetie,

    That is strange, I’ve been approving every comment I see, I keep adding you to safe list but it’s something with your IP address :(

    Thank you for your support and kindness my love))), I’m sorry you went through a hard time, but as you said you are much stronger now, I’m happy to hear that.

    • daybelis garcia

      Awww okay love and thank you… I look up to you. Through lovingfit, I learned that our spiritual and physical beings are important, and you always smile and I admire that, I love you<3

      • http://www.lovingfit.com Tatianna

        <3 U :))) I'm so happy that your comment goes through right away, I changed Diquis settings for approval without moderations on all comments. Cause I was so frustrated that people on the white list still needed approval. Now it works good :)

  • Katerina Gjorgievska

    Great routine! I did it today and I did ZWOW 53 after (+ one more round of the exercises in the ZWOW routine). I really loved the first exercise and the last. I used 3 kg weight for the chop sit up exercise. Surprisingly, the hardest exercise for me was the triple twist combo – I had to stop many times. It took me 25 minutes to complete the routine and I had trouble with the side scissors because I didn’t have much space, but I still had a lot of fun and I definitely felt the burn.

    Thank you Tati, have a great weekend :)

    • http://www.lovingfit.com Tatianna

      Have a great weekend sweetie!

  • http://www.lovingfit.com Tatianna

    Well you are forgetting that the explanation for the proper form in 2 languages, English and Russian is an extra 15-20 minutes, then, it’s already going to be a 30 something long video. Then the video file will export for 12 hours, and upload for 7 ( minimum ) if not more, and that’s on a good day.

  • http://www.facebook.com/iris.gomez.31 Iris Gomez

    First, I did Fitness Muse workout. I followed with 20 minutes interval training on the treadmill. I ended up with this great ab workout I had to cut down the reps for exercise 3 and 4 but I did it.
    Thank you!

  • shelley

    this was awesome..and came at the perfect time, friday i am always exhausted and this routine was perfect. i am so sore and that rarely happens i did a running interval with it and then hot yoga and i felt so good! thank you you are amazing!!!

  • http://www.facebook.com/felinemenina Anna Carolina F

    Tati this looks awesome!!! Every man who said you look too muscular are soo wrong..you have lot of feminine grace!! I like this routine. I´ll include it to my pole dance class.

    thanks a lot! :*

    • http://www.lovingfit.com Tatianna

      Thank you sweetie :)

  • Mary Lou

    Loved it, even though I did it after Sexy Arms For The Summer and couldn’t actually count at the end. I ended with 10 minutes of skipping (1030 skips) and realized during my stretching that I didn’t do the Ballet Bends! Cranked them out and all told just under 23 minutes after almost 40 minutes for sexy arms. Now on to a Girl Scout cookie booth in 13 degree weather. I wish I was in FLORIDA!!!!!

  • http://www.facebook.com/kendra.oberhauser Kendra Lee Oberhauser

    Great routine, as always! Took me 16:11 to finish. WIll be doing again soon–looove your ab routines! Well, I actually love all your routines. :)

    • http://www.lovingfit.com Tatianna

      Thank you my love :)

  • http://www.studiodavenue.com/ Abbie

    Realized I should do more abs workouts, this was fun! I did some jump rope after this, but it definitely would be doable after a lower or upper body focused workout too. It felt like it hit all the abs in a nice balanced way without going overboard (i.e. It’s the next day and I can still move, haha). Took me around 18 minutes, but I was interrupted a few of times. Thanks Tatianna!

  • http://www.facebook.com/denise.hendrickx Hendrickx Denise

    Hi Tatianna,!! Had to slow down working ou during almost a months because of too much work.
    I did this one yesterday , it felt so good. I
    And I’m so glad you’re still here!

    • http://www.lovingfit.com Tatianna

      Always darling :)

  • dani

    A few weeks ago you mentioned a facial lotion that you were going to write about. Are you still planning on doing that? I wanted to know about it. Thanks

    • http://www.lovingfit.com Tatianna

      I already wrote about it :), it’s in the latest beauty section.

      • dani

        Haha…I see that now and I even commented! I think that was about the day I found your site and didn’t make the connection. thanks for all the great posts

  • taltul73

    hey tati.. so im going to do this routine now..Heart Shaped Booty workout with out the weight… by what you said lately its better for slimming the legs. right?
    thank you

    http://www.lovingfit.com/exercises-workouts/heart-shaped-booty-workout/

  • http://www.lovingfit.com/ Lvette_1

    I did this as a finisher after Hot Staker routine. I completed it in 19:35…I liked all the combo moves. There was a lack of the ballerina grace while I was doing the ballet side bends.

  • ltwin

    Dorogaya moya.. ya etu trenirowku delala i segodnya 4uwstwuyu ;)

    spasibo tebe bolshoye i nadeyus u tebya wsyo otli4no!
    zeluu i obnimau
    Lilja

  • Jeanne

    Tanechka, I think this will be one of my favorite abs routines thanks to the fact that I actually could do all the exercises! Your lastabs routines were a bit too hard for me and my lower back felt it. This one though is perfect! I felt all the abs working and there was no back pain or anything! I think I will be doing it often although it is not recommended :)

  • http://www.facebook.com/jilleen.ferris Jilleen Ferris

    You always make your workouts look so easy! I did 7 of those sliding pull ins/plank out combos, and I had to split them up and do 13 pull ins and 13 plankouts! I hadn’t worked out in over 3 weeks, and I jumped right back in, and I was so sore! But I really love this abs workout, the sliding ones are really awesome! Thank you Tati!

  • Janessa Reimer

    Hello, i am new here, love the workouts so far :). I was wondering what moves would help target the love handles, they just seem not to want to tone up. I do know that i need to work on my diet. I have a rotator cuff shoulder injury that i’ve had for over a year now and its still not healed, so i can’t to many moves in a plank position. I hope someone sees this comment and may be able to help :) thanks

  • http://www.facebook.com/rosa.carvalho.121 Rosa Carvalho

    Hi there Tat. I did this one this morning, in a fasted state. Took me 16
    min. and 37 sec. First one was a little tough but I was able to do it
    in a row. The toe touches part on the second one made my belly burn a
    lot, it was hard. The same for the third one which I liked a lot :)
    Surprisingly, side bends were very aching on my sides! Thank you Tat :)

  • http://www.facebook.com/kendra.oberhauser Kendra Lee Oberhauser

    Did this again. EVERY time I do your abs workouts the second time, they kill me. I think the first time I never do it right, because difficulty always goes up the second time! I have a hard time finding the sweet spot on those side scissors, though–it’s easy to cheat so it doesn’t do anything. I added a different burpee before each exercise because I wanted to do cardio, too. Happy Sunday! Hope you’re having fun. :)

  • Patricia Acosta-Ramirez

    I love this one so much!! especially those sliding pull inns and plank outs! man those are my favorite ones. one month ago took me almost 20 minutes, this time took me 11:12 and felt each one of those reps! thank you so much!!

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  • Diana Favela

    hi! tati. and everyone… i did this WO yesterday and i can feel it in my abs, the good type of sore, but unfortunately i also felt it in my neck muscles! i think i did something wrong but i don’t know what, in the sit ups i didn’t put my hands behind my head, could someone help?

  • davisbw1234 .

    That is simply amazing. I do abs and cardio everyday along with an upper body or lower body workout and that ab workout blows my mind. Hats off to you.

  • Skippie22

    Oooh this was nice Tatianna!! I’ve become so *picky* about Ab workouts because I want a smaller waist — not just abs! — clothes cover up abs, but a tiny waist shows up no matter what!!! (also, a big square waist shows up no matter what. BOO :-(…)
    This was challenging but so enjoyable — I know I’ll be coming back to this one again and again …but of course not so often that it stops ‘working’ haha.
    Thank you Tati.
    Oh! And BY THE WAY: You look ABOSLUTELY GORGEOUS in this video…your outfit and your body are just PERFECTION!!! So pretty!! :-D ~~love to you~~~