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Tuesday Training: How to Lose that Tummy and a Get Those Abs out of Hiding Workout

 

Learn how to flatten and tighten your tummy. The answer might surprise you. Hint: it’s not by doing crunches!

 Tuesday Training: How To Lose That Tummy and a Get Those Abs Out Of Hiding Workout

 If I collected a dollar every time someone asked me β€œwhat can I do to lose this belly” or β€œhow do I firm up my stomach and get 6 pack abs” I would be one rich chick. One of the biggest misconceptions out there is that so many people think they can get rid of belly fat by doing dozens of crunches every day. This is simply not true. I want that to sink in so let me say it again: doing a hundred crunches a day will not give you that super tight stomach. Seriously! Keep reading and I’ll tell and show you the best ways to flatten your tummy and get the stomach you’ve been dreaming about.

 The truth is belly fat is one of the most stubborn areas to lose fat. It’s usually the first area to gain weight and the last to lose it. Your abs are hiding under there somewhere and we need to get rid of that layer (or layers!) of fat so they can come out of hiding. So, how do we get them to come out of hiding?

This is one way to get ’em! πŸ˜‰

 Clean, healthy eating is always my #1 recommendation for losing that layer of belly fat. You’ve probably heard the phrase β€œabs are made in the kitchen, not the gym” and that is so true. 

 

 Changing the way you eat: say no to processed food, eat less sugar and carbohydrates, more protein and more good fats, is paramount in getting great abs, but that doesn’t mean you don’t need to do a little work, too. The fastest way to burn that extra layer of fat by exercising is to ramp up the intensity of your workouts and embrace heavy weight training (because that burns an insane amount of fat and calories!). When we have an intense workout or a heavy lifting session, we are saying bye bye, see ya later to our fat. Does that make sense? You can do a hundred crunches a day, but that’s not what it takes to get that layer of fat to go away. You need to eat healthy (eat real food!), do harder but shorter workouts – you know, the kind that make you sweat and get out of breath like sprinting and you need to lift some weights!

 Once you get the fat away, you’ll see that you have some abs under there, but if you are not doing core exercises, they will be soft and mushy (same is true for other areas of the body).

 Every workout I’ve posted so far on this site is amazing for getting a flat and tight stomach (and toning all areas of your body, too). Check out my past workouts – almost every single exercise is designed to hit, strengthen and tone every area of your core and to burn a lot of calories to get rid of that fat at the same time. I don’t have hours or even an hour a day to workout so I like getting more bang for my buck by combining core, lifting and calorie burning sessions all in one quick and intense fat blasting and muscle building workout.

 Even though crunches are a typical ab exercise, there are so many more exercises you can do that are more and just as effective. The exercises below are my favorite core exercises because they hit every area needed to tone your belly (did you know you have over 24 muscles in your core?!) and it will get your heart rate up so we can burn off those layers of fat, too! Win-win!

 If you cannot complete the 10 reps with your weight, you need to go lighter. If 10 reps is easy, you need to go heavier. Remember, it should be a challenge!

Get Those Abs Out Of Hiding Workout

Do these exercises one right after the other and when you’ve reached the end, you’re done! Make sure to warm up for a few minutes (jog in place, arm circles, knee raises, etc.) before starting. You can use a dumbbell, medicine ball, kettlebell or a combination of them for the exercises requiring weights.

Wood chops with weight – 10 each side

60 seconds of jump rope

Single arm bent row with weight – 10 each side

60 seconds of jump rope

Side plank with rotation – 10 each side

60 seconds of jump rope

Single arm lunge with weight β€“ 10 each side

60 seconds of jump rope

Raised hip crunch – 10

60 seconds of jump rope

Arm pullover straight leg crunch – 10

60 seconds of jump rope

Elbows to knee twist – 20 total

60 seconds of jump rope

Mountain Climbers with medicine ball or stability ball β€“ 20 total

60 seconds of jump rope

Walkout Plank – 5

Plank Hold – 30 seconds

 DONE! This was a tough one so GREAT JOB!!! Cool down by doing some stretching.

*You can substitute jumping jacks, jogging in place, sprinting on the elliptical or bike, etc. for the jump rope portion.

**Remember, complete as much as you can according to your fitness level. That might mean that you can’t jump rope for the whole 60 seconds and that’s ok!  Just jump as much as you can. Rest for 5-10 seconds and start again until you’ve reached 60 seconds. You also might need to take some rests in between the exercises. The goal is no rest until the end, but if you need to rest, go ahead and rest. Keep at it and eventually you’ll be able to do the whole thing without rest!

 

WOOD CHOP
Keep your arms straight and raise the weight up and across your body until it’s above your right shoulder. Keeping your arms straight swing the ball down to the outside of your left knee as you put your hips back and bending your knees until you are in a quarter squat postion. Raise it back back up above your right shoulder. Do the prescribed amount and then switch sides so you are bringing it above your left shoulder.
SINGLE ARM BENT ROW WITH ROTATION
Get into a split squat position with your left leg behind you. The heel of your left leg should be raised. Hold a weight with your left hand. As you row the weight, rotate the same side of your torso upward. Make sure to keep your elbow close to your side as you row the weight. Pause, then lower your body and the weight back to starting position. Do the prescribed reps with you left arm and then change to the right arm.
SIDE PLANK WITH ROTATION
Get in a left side plank position with your left elbow directly under your shoulder. Brace your abs and reach your right hand up toward the ceiling. Slowly tuck your right arm under your body and twist forward until your torso is almost parallel to the floor. Return to side plank position. That’s one rep. Do the prescribed amount and then switch sides. Modified easier version: Hold a side plank for 30 seconds or as long as you can.
SINGLE ARM LUNGE
Hold a weight and raise your left arm above your head. Step forward with your right foot, lowering into a lunge until your thigh is parallel to the floor. Push off your right food to stand. Stand and repeat. When you do the amount prescribed, switch arms and legs.
RAISED HIP CRUNCH
Lie faceup with your knees bent and your feet flat on the floor. Put your hands behind your head. Press your hips off the floor and keep your hips level. While your hips are raised, contract your abs and raise your head, neck, and shoulders off the floor so you are doing a crunch. Pause then lower and repeat.
PULLOVER STRAIGHT LEG CRUNCH
Lie on your back with your legs perpendicular to the floor. Grab a weight and bring your arms over your chest. Your shoulders should be off the mat. Extend your legs until they are at about 45 degrees and at the same time,extend your arms back behind you.
STANDING ELBOW TO KNEE TWIST
Stand with your hands behind your head, elbows facing out. As you twist your torso to the right, raise your right knee and try to touch your left elbow to your right knee. Keep your core braced and your back straight. Repeat on the other side.
MOUNTAIN CLIMBERS ON BALL
Get in a plank position with your hands on a medicine ball or stability ball. Draw your right knee up to your chest. Hold for 1 second then return to the plank position. Repeat with your other knee. You should be in a straight line from your ankles to your head the entire time.
WALKOUT PLANK
Get in a pushup position. Keep your abs braced. Slowly walk your hands out in front of your head until your back begins to collapse or at the point at which your hips sag. Walk your feet forward so that your body is back in the starting position.
PLANK HOLD
Get in a plank position. Your body should form a straight line. Keep your abs braced and breathe deeply. If you cannot hold it for the prescribed time, it’s ok! Just hold for as long as you can, rest for 5 seconds and repeat until you hit the prescribed time.

 

 

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18 comments

  1. Thanks for the info and I agree that clean eating is paramount in getting those chiseled abs. If you aren’t eating clean, you won’t get them. You can have a flat stomach, but eating clean is how you get the chisled ones! Great core workout, too. Looking forward to trying this one.

  2. Primally Inspired

    Agree 100% Jake! I’m happy you wrote in, thanks!

  3. Thanks for this inspiring workout! I would like to know what you might substitute for the jump rope segments for someone with a disability due to injury that shouldn’t or cant jump. I usually do knee ups or march in place to get my heart rate up, but get a little bored of them. Can you recommend another sub that doesn’t include impact or bouncing?

    Also, would love to see a post about (peri)menopausal weight gain issues. I can put on 5 lbs in a month without changing anything about my diet or exercise routine and was told increasing muscle mass is my best friend. Can you offer other information?

    Thank you for your contribution! Awesome blog!

    • Primally Inspired

      Hi Dana! Thank you so much!

      Great question – One of my personal favorites that REALLY gets my heart rate up is boxing and all types of punches. Punch straight out in front of you, alternating your arms as fast as you can. You will soon discover this gets really hard and your heart rate will go up in no time at all! Not only are you going to be burning fat from your heart rate going up, but you will be toning your arms and core, as well (love that)!

      I like to do punches, hooks, uppercuts and speedbag (pretend you are on a speedbag and punch really fast in the air on the right side and then the left side). If you aren’t familiar with these punches, let me know and I can further describe them.

      I like to alternate working my upper body and lower body. So maybe you can alternate punches and then do body weight squats as fast as you can(can you do body weight squats with your injury?)

      If you have a set of stairs, going up and down them as fast as you are able will definitely get your heart rate up and is great workout for your legs.

      If you have a step or access to a sturdy bench, you could also do alternating step ups (if you can do them with your injury). These are awesome and will for sure get your heart rate way up.

      I hope those suggestions help!! πŸ™‚

      Also, great idea about the perimenopausal weight gain issues post. I will for sure write a post about that after I do a little more research. I know there are some great natural ways to help out, as well. But, increasing muscle mass is definitely your best friend and it sounds like you are on a great start.

      • Primally Inspired

        Oh, one more thing I forgot to say!

        Anytime you can lift your arms over your head, you will be working harder which means your heart rate will increase. So if you are able to do bodyweight squats, try doing them with your arms over your head for an even better workout.

      • Thank you! These are super awesome suggestions!

        I was reading them and thinking all about my injuries and what’s happening with me and scrolled up and reviewed your workout. I think I’ll be resting a little as I’ve got injury to all quadrants (L Hip, L Shoulder, R Low Back) including my neck, preventing me from doing not much more than some “dead bug” moves, flat-on-my-back core work and careful arm & shoulder strengthening. All of your suggestions rock for a much younger woman than I and I think its maybe time I realize that! πŸ˜› Your workout’s getting sent to my Physical Therapist so we can figure out how to modify it for my issues.
        At some point, some “old-lady magazine” (like “More”) will put out a blog of exercises for us who can barely move, but still really, really want to!

        I would still love to see more! I think you’ve got a well rounded plan.

  4. This is a seriously great workout. I’ve been doing it for a month now and am seeing results!!! thank you!!!!

  5. Love your post! I was wondering, do you work your abs everyday or give them rest days? I’ve heard both ways are preferred, and am confused!

    Thanks!

    • Primally Inspired

      Thanks, Jaclyn! I treat my abs just like all the other muscles in my body. I work them out hard 2 or 3 times a week and then give them a chance to rest, recover, and get stronger. I do this by allowing at least a day of rest (or if I’m feeling up to it, I’ll do some active recovery like yoga, pilates, walking, light jogging, etc) in between my strength training sessions. I hope that helps!

  6. This is the first post I have ever read of yours and I want to thank you. I have read about loosing the tummy after 4 kids. I have never found one to explain what weight training was. (I hear it a lot but never was able to have anyone tell me what it was).
    Also I have diastasis Recti and find most exercises on the no list. Is this all safe?

  7. this was tough!! i did the whole thing in 19 min 12 sec. i had to do jumping jacks in place of jumping rope since my ceilings are too low. also adding in the pull training at the end of the workout! i did my first flexed arm hang for 10 seconds!! i think i cried of joy haha

    • Primally Inspired

      Ohmigosh that’s sooo awesome!!! Both the 19 mins and the 10 second flex hang (but I’m especially excited about the flex hang!) πŸ˜€ Since you are already in really great shape and strong, I had a feeling you’d be knocking them out in no time. Your body probably just wasn’t used to working those muscles – but now that you gave it a little taste, you’ll be rocking them out better and quickly. Woo!!!!

  8. Hello! I’ve done this for a month now and I feel like my body has gotten stronger. I love it! I will keep doing this. Thank you so much for this! πŸ™‚

  9. I love the variety of workouts you have on your site! I’m 52 years old, and I’ve exercised all of my adult life. After delivering a 9-1/2 pound baby girl 26 years ago, followed by 3 smaller boys, I thought I’d NEVER get rid of the extra skin around my torso. But it’s coming off! I’m not expecting chiseled abs, but I’m amazed that the skin is actually “shrinking!” Thanks for all your great advice and variety in your workout routines. I love your recipes and fitness sections!

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