Women’s Weight Training 101: The Abs
Hey Everyone, it’s the last day of the Women’s Weight Training series with Holly Perkins.
Are you sad?? Awwwww, don’t be!
At the end of this post you’ll see how you can keep these amazingly helpful tips rolling in for weeks to come.
So today’s exercise doesn’t involve “weights” per say, as in machines or dumbbells. It’s a body weight exercise.
Holly, like most trainers I’ve spoken with, says that a flat abs really come down to diet and genetics; that hourglass figure so many women desire, yeah, there’s really no way to really whittle your waist in from the sides.
What you can do though is prevent yourself from expanding your waist outward, which is what Holly informed me (to my devastation) was what one of my favorite ab exercises was doing.
The side plank, which is a great core exercise for strengthening your abdominal region, isn’t great for those seeking a small waist.
“The side plank builds the ab muscles in an outward fashion, making the waist less curvy,” said Holly. “If you want a straight waistline like Cameron Diaz, then the exercise would help.”
The Single Leg-Lower
“Most women want a small waist and curvy hips,” said Holly. “The leg lowering exercise improves the Transverse Amdominus, which holds the tummy inward, and creates long, lean torso muscles.”
Think more Victoria’s Secret model Alessandra Ambrosio…
While both Cam and Alessandra have undeniably, enviable abs, I’d say Alessandra’s are more womanly.
To perform the exercise, lie flat on your back with your legs lifted. Lower one leg toward the ground slowly, keeping your feet flexed, and holding briefly at the bottom without touching the ground.
Make sure to keep the moving leg straight and to lock the knee at the bottom. The longer the “lever” the harder your abs will work.
Do 20 reps on one leg, then switch sides.
And that’s it!
You’ve completed the entire Weight Training for Women Series and learned 5 exercises to get that long, lean physique everyone in Hollywood (well, I guess except for Cameron and Madonna) are so desperately striving for.
In case you missed any of the lessons, here’s a look back:
Women’s Weight Training 101: The Leg Press
Women’s Weight Training 101: The Chest Press
Women’s Weight Training 101: The Lateral Pulldown
Women’s Weight Training 101: The Lateral Raise
I hope you enjoyed the series and learned some useful information. Now for the fun part.
I promised a giveaway earlier and by golly, we’re doing a GIVEAWAY! A really good one at that.
I’m giving away two of Holly’s “Slim, Sexy, Strong” workout DVDs…
…and two boxes of Promax Fit N’ Crisp. That’s right, four chances to win!!!
All you have to do is “Like” the To Live & Diet in L.A. Facebook Page and comment below on which celebrity’s long, lean body you would most like to have.
On Monday I will randomly select 4 winners. Good luck!
Amanda says:
Maria Menounos!
Whitney English says:
Love her! And she has a fantastic personality too, which makes her all the more idol-worthy! I’ve interviewed her several times and she works hard for that fabulous bod. Funny thing, a couple of other posters picked Jessica Biel as their favorite celeb bod…she is Maria’s pick too! http://www.sheknows.com/health-and-wellness/articles/966237/maria-menounos-shares-her-shape-cover-secrets
Wendy says:
You! You look freakin’ awesome. You are my fitness inspiration. And since you interview celebs, I consider you one, too.
Whitney English says:
Aw, that’s so sweet! Although I am far from a celebrity, I appreciate the compliment!
Nicole says:
I’ll choose Jessica Biel – that girl is super fit and has enviable legs, abs, and arms! We need to put her in a superhero movie!
Whitney English says:
Have you seen Total Recall? She did some serious butt-kicking in that. But I agree…she would definitely make a great Wonder Woman!
Rebekah B says:
Jessica Biel. I love that she looks so athletic, but feminine a well.
Whitney English says:
She is definitely one of my favs too. Especially as we are both built with broad shoulders!
Xosonja says:
Kaley Cuoco has a g
Xosonja says:
Uh oh! Sent too quick!!
Kaley Cuoco has a hot bod! Long and lean.. I’ve heard it’s from spinning, which totally inspired me to spin too :)
Michelle says:
Jennifer Aniston…If I can have a body like hers when I am her age I will be so happy!
Whitney English says:
Jennifer is the ultimate Girl Crush. I love her trainer Mandy Ingber!
GiGi Eats Celebrities says:
You know I want… THIS MAN’S ABS: http://photos.posh24.com/p/1260635/z/matthew_mcconaughey/derek_hough_shirts_less_sexy_a.jpg
IN MY BED! LMFAOOOO!!!
Whitney English says:
Haha I saw your instagram this weekend…I think you already have those abs you sexy thang!
Catherine says:
Julianne Hough! Her body is amazing. Curvy and strong while still lean and long. You can tell she works at it.
Angela C says:
I really really admire Brooke Burke Charvet body. I still can’t believe she gave birth to 4 children and still has an amazing body to die for.
Whitney English says:
I know! It’s amazing. She is in such fabulous shape. Still looks as good as her “Wild On” days!
Allison's Mom says:
Kristen Bell
Nancy H says:
Alessandra has a fit girlie body..
Renata says:
Jillian Michaels!