Monday, January 30, 2012

Ashley's ABS

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OK! ASHLEY'S ABS! Who wouldn't want tight abs? Get on my running program and the weight loss and muscle you build from running will help you see your abs. This workout program is FUN, DIFFERENT and EXCITING to do.

I went through the exercise routine 2 times and did only 20 reps each. You can go through it as many times as your abs will allow or you have time for. It can be done everyday as long as your back doesn't hurt.

Teaser with ball

Lie faceup with arms extended on ground behind head and legs straight, ankles on ball. Pull in abs, bring arms in front of you until parallel with legs and roll torso up in four counts until torso forms a V with legs (as shown). Lower to start. Do 20 reps.

Plank Oblique

Step 1

Plank Oblique - Cardio Exercise - Step 1
Begin in a modified push up position with your elbows on the floor.

Step 2

Plank Oblique - Cardio Exercise - Step 2
Without lifting your hips, tuck your left knee up towards your left shoulder, keeping your left foot off the floor as you do so.


Step 3

Plank Oblique - Cardio Exercise - Step 3
Return your left leg to its original position and alternate between legs.

Leg Lifts

  • Lie on the floor, legs straight out, hands at your sides.
  • Lift your legs straight up (not bending your knees at all) until they're at a ninety degree angle (or close).
  • Lower your legs and repeat without letting your legs touch the floor.

Stability Ball Back Extension

Lie facedown on a large stability ball so it supports your pelvis. Keep the balls of your feet on the floor and rest your hands at your sides. Next, tighten your glutes and gently lift your chest. Hold for 3 seconds, then lower back to start. If this is too easy, clasp your hands behind your head for more of a challenge.

Swan Dive

Pilates - swan dive

1. Lie on your stomach, legs straight, with your palms pressed into the mat underneath your shoulders. Squeeze your legs together and rest the tops of your feet on the mat. Inhale and draw your belly button up towards your spine. Straighten your arms, pressing away from the floor.

2. Keep lifting your chest and stretch your neck long, your head rising to the ceiling (do not drop your head back towards your shoulder blades. Exhale and bend your arms, lowering yourself back to the mat. Keep your legs straight, tighten your glutes and the backs of your legs and lift both legs up. Lower to start position.

3. Keep your neck in line with your spine and reach your arms forward, hovering them over the floor. Lift your legs, keeping them straight. Rock forward onto your sternum or chest, lifting your legs, then rock backward, lifting your upper body. Rock back and forth for three to six counts, inhaling as you rock forward, exhaling as you rock backward.

4. Sit back on your heels with your forehead on the mat to stretch your back and rest. 

Mermaid/Side BendsMermaid/side bends
 Note: Skip this exercise if you have carpal tunnel or other problems with your wrists.

1. Sit on the floor on your right hip with your knees slightly bent, left leg resting on your right leg. Place your right palm on the mat underneath your right shoulder, arm straight.

2. Lift your left hip towards the ceiling as you come off the floor, supporting your body with your right arm. Your legs should be straight, the inside of the left foot resting on the inside of the right foot. Your body should be aligned from head to toe.

3. Turn your head toward the ceiling and stretch your left arm down the left side of your body. Inhale deeply and lift your left arm up towards the ceiling then over until it rests on your ear. Reach as far from your shoulder as possible, turning your head towards the mat. Return arm to your side and lower the hips.

4. Repeat three to six times then switch sides.

Tip: If you have trouble balancing your body, stagger your feet, one positioned in front of the other.


  1. I use to have beautiful abs...and have the pictures to prove it! 12 years, 1 c-section and 3 daughters later I can't seem to find my body! My baby is 4 yrs old and I just can't get with it. Your blog is so inspiring. You are upbeat, motivating, and encouraging. I live in ID and it's freezing here right now. Not motivated to get out and exercise, but will do my best. Thanks for being such a great resource!! Looking forward to SHAPING up in 2012!!

    1. Daisy, I know you got this. This is your time to shine. Please join me in my new workout program coming soon. I would love to hear how u do.

  2. Hi Michelle I am loving your workouts I haven't tried them yet, I just stumbled over your workout in pintrest...You mention the key to getting nice abs is running as well as some sort of ab you have any advice for someone who has bad knees and has been told not to run? I just had my second, and last, child and I use to play college softball and want to get fit again even more so than I was six years ago any advice?

    1. Running is great but it is rough on the knees if you already have an issue. So elliptical, cross trainer, bike, as well as walking is great too. I never lety knees get in the way and always find another way to exerciae when I need to give them a brake.

  3. I'm so enjoying your blog! Such do-able stuff, it's fantastic! Thank for your contagious good energy.

    Do you have anything posted specific for a weak pelvic floor? I used to be a runner (hoping to get back) but a difficult labor and delivery has sidetracked me for now, impact isn't my friend at the moment. Any suggestions?

    Thank you!

  4. I have been working out but noticed that my waist is not defined anymore, I'm more straight up n down than curvy, why is that and can I get my curves back?

  5. Hey Michelle, After once being in shape and being told by my 6 year old that round is a shape. It is not the shape I am looking for. I am looking for something that is low impact that I can do here and there. This is looking like a great work out! I am looking forward to get into that "Little Black Dress" all the ladies talk about by June. So here I go!! Wish me luck :)

    1. You get it girl. Taking control of your future. Love it. Welcome to the team.

  6. Hey Michelle, After once being in shape and being told by my 6 year old that round is a shape. It is not the shape I am looking for. I am looking for something that is low impact that I can do here and there. This is looking like a great work out! I am looking forward to get into that "Little Black Dress" all the ladies talk about by June. So here I go!! Wish me luck :)

  7. Just wondering what ab routine you would suggest for someone with minor Disastasis Recti (Ab seperation) after having two babies and a hernia repair on the belly button from the pregnancy. I have definition on the sides, just can't get it right where the belly button is. I find crunches make the tummy stick out more. Any tips?

  8. Thanks for the tips on the tummy, I appreciate it! My tummy is minor separation, about one finger will fit in but with the hernia repair at the same time, it's hard to tell as they stitched it up quite nicely there. I'm just having trouble getting the tummy slim right around the naval area (about a 3 inch diameter around the naval). I'm back to my prepregnancy weight, I have great muscle tone everywhere else, but the abs are a struggle. The more crunches I do (I love crunches), the more the tummy sticks out instead of slimming down. If I bend over, it's a bit of pouch that forms and I can't tell if this is loose skin or if this is flab?!? I'm struggling with getting the abs to really show through like they used to, I miss my four pack that I once had. I'm willing to do the work to get the body just need the right technique. Doctor checked me after surgery and said it was minor separation and I was good to go for exercise.
    These tips you gave above, do I do them until the finger can't be felt anymore and then go into more hardcore workouts or what are your thoughts?

    1. I believe you are good to go for ab workouts. Just take your time and listen to your body. Hugs