The GNC Bikini Ready Ab Workout

I used to hate core work.

I wasn’t good at it, so I didn’t do it. And, because I didn’t do it, I wasn’t good at it. That cycle won’t exactly get you better, will it?

Now that I am teaching Ab Blast class and incorporating HIIT and CrossFit workouts into my training, I’m forced to do core work.

Regularly. And, I love it. I do something every day now.

 
With swimsuit season upon us, more focus is put on our mid-section.

Whole foods, more protein, more frequent meals & snacks, variable workouts, and thermogenics have helped me see definition in my mid-section…faster.

5 Moves to Target Your Core
    1. plank to spidey
    2. table top crunch
    3. mini V-ups
    4. ankle taps
    5. butterfly sit-ups

Complete each exercise for 20 seconds with a 10 second break. Do 3 rounds.

And, a guest appearance from Cooper at 0:27. He’s such a ham. I love him so much!

Many of you know, you can’t spot reduce, meaning lose fat in a one specific area (I’d like to relocate mine to my boobs, let’s figure how to do that).

Diet and exercise are first and foremost to improving your body composition. But, incorporating certain supplements will help you get there faster.

Here is a great post on combining all three.

I recently had my body composition re-tested using computerized calipers and have dropped 3% body fat after 2 rounds of GenetixHD.


My diet is fairly clean, maybe 80% of the time.  So to get leaner, I know that has to been even more on point.

I don’t even know what I weigh right now, but that is not my concern. My clothes fit better, and I feel strong.

I will not be controlled by the scale again.

As I mentioned, I’m developing a meal plan & supplement stack to share and illustrate how I am changing my physique!

Because of FitFluential LLC, I’m truly thankful to work with a quality company like GNC that has been in existence over 75 years.

*****

It’s Day 5 of the Run Streak. Who is participating?!

What vitamins/supplements do you incorporate into your diet?

*I am a Certified Strength and Conditioning Specialist, but please consult a physician before starting any diet or exercise plan.


FitFluential LLC compensated me for this Campaign. All opinions are my own.

Comments

  1. I’m in for Run Streak! First 3 days were rough, Day 4 and 5 were awesome!

    PS. Thanks for this core post. I’m looking to build up my core strength as I run more, so this is a great way for me start!

  2. I’m stealing some of these core moves– like you said, I hate doing core work so in turn, I suck at it. It’s a goal of mine to get better about it!

  3. Great work girl! You are looking awesome! Have a great weekend!

  4. Looking good, girlfriend! I love core work, actually, for some strange reason. These are great moves to add to the routine.

  5. I’ve got to get some of this stuff!!! You’re looking smoking HOT!!!

  6. Lookin’ hot Jess! I love me some corework. Thanks for these, I’m going to use them to mix it up. No run streak for me. Training for next week’s relay is quite enough!

  7. HOLY CRAP is VS calling you yet? You’ve got the blonde-hair-flowing, bikini-bod, sand-running bit down to a (sexy) science. Ow ow!

  8. Looking lean and strong! I do think supplements can support a changing body composition along with doing the work and a clean diet. I usually just stick to aminos to help me along.

  9. yeah, I guess that whole Wishful Thinking Training Program is kind of worthless :P Damn.

  10. You are so purdy!!!
    I was on the streak but then decided to rethink my reasoning on that one. Trying to listen to body.
    As for supplements, I have always been scared to get “hooked” on something or have to rely on something else?

  11. Great video! I’m looking forward to trying those core moves.

    I’m sorry to say that I don’t take any vitamins/supplements. My biggest struggle is nutrition so it’s something I need to work on for sure.

  12. Thanks for the workout video! I get into a core rut and do the same moves or same routine. This’ll be great to switch it up.

  13. Girl you look amazing! I never do specific core work and instead try to engage the core in almost every single dynamic movement otherwise and it seems to work fairly well for me. If you ever figure out how to relocate your fat to the booby area, please share.

    • I agree!! I use full body moves for my HIIT classes and get EVEN more core work in that way. And, by the way, YES, it’s SOOOOO working for you.

      But, I did want to offer new moves for those just beginning and/or looking to change it up! ;)

  14. I wasn’t good at planks until I took on a plank a day challenge. I am up to 4 minutes 38 seconds! Great moves! I think I will try them today.

  15. I used to think it was all about the scale, but now after 6 months of running even my yoga pants are fitting looser which is AMAZING to me. I’ve learned that it’s all about how I feel and not a number :)

  16. I am interested to hear if you truly think the supplements are what made the difference?
    How many days a week are you doing abs?

    I know my diet is 80% clean, so if I can now get my cortisol under control I feel like it’s finally my chance to see abs!

    • I do believe the GenetixHD line is giving me an edge towards my goals, but like I stated in the post, diet and exercise, are critical. The GNC line is really helping me maximize my fitness! I truly love it!

      Let me know if you have any questions! AND, GOOD LUCK!!

  17. I recently joined CrossFit about a month ago and I can feel the difference in my core strength. Just like you, I hated core workouts, but CrossFit’s way of incorporating core training in their workouts are awesome and it never gets boring!

    Great job!

    • You are so right–functional movements found in CrossFit hit your core hard! While these moves are specific and can be done anywhere, I always appreciate an exercise that works everything…hello burpees! :)

  18. Oh no – I watched your video and you made it sound so easy (an you’re very chirpy) that I might have to try that sequence of exercises!

  19. Loved this! Thank you! I have never enjoyed core work and find myself in that same vicious cycle haha! But I’ve read time and time again that a strong core makes a strong and more balanced runner! Thanks for the great advice.

  20. i’m with you on the relocation ;)

  21. Yes, running has helped me lose fat all over. Not quite enough to see my abs yet, but I’m super happy about losing it wherever. And when it goes in the chest region, I stock up on padded bras.

  22. I love this little work out! I am totally rubbish at working out at home, but this is one that I keep coming back to. It’s easy, quick and I can feel it working. Thanks Jess :)
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Trackbacks

  1. […] these workouts were inspired by Jess at blondeponytail.com. I just love her! I also did one of her ab workouts in the morning before […]

  2. […] 60 second jump rope! I considered it a ‘warm up’ before moving inside for Jess’s Ab workout. I finished up with 45 minutes on the bike while I watched the recent episode of Glee. Whenever […]

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