Welcome back to this week’s Mums’ Days Fit Club, the 8th in the series (click here to visit the rest of the series) and I have another workout for you designed by top Geordie Personal Trainer, Stephen Pape from Elite Physique Transformation Centre . This time we are focusing on the abs and Steve has put together a hardcore but, crucially, quick Abs Workout!
This is your Summer Abs Challenge*…see if you can do it every night before your holiday!
Summer Abs Workout
- High Plank – 1 min
- Crunches – 12-15 reps
- Heel touches – 1 min
- Rotations – 1 min
- V-sit – 1 min
- Supported or Advance crunch – 1 min
- Leg raises – 1 min
- Leg Extensions – 1 min
- Mountain climbers – 1 min
The whole thing takes about 10 minutes and here’s a video demonstrating how to do each exercise!
In the video I’m wearing clothing from Protest, which I talked about in the Exercises to do at home post. They are so comfy and you can check out their fantastic women’s range here.
And, for more from Steve, you can see his 15 Minute Full Body Workout here.
*If you have recently given birth, before you start doing any abs exercise you should get signed off by your doctor (normally at the 6 week check up) but also check how big your abs are split (doctors don’t always do this – it’s more the physio’s domain). You can do this by lying on your back, with knees bent and then lift your head up very slightly as if you are about to do a crunch. Your stomach should tense. Now use your fingers to feel how big your split is (feel in between your ribcage and belly button). Some people have no split, others have a whole hands worth – mine was about 2 fingers straight after birth. While you should be fine doing these exercises, use your common sense when it comes to other abs work because if your split is too big you will only do yourself damage if you dive straight in with loads of crunches. Whatever you do (bending down, picking up, hauling baby around, etc) as soon as that baby pops out, remember to brace your core (meaning tensing your stomach muscles, while remembering to continue breathing) during any activity – this is how you will reduce the split and get the beginnings of your stomach back! For a guide straight after giving birth – go to p.8 of this NHS leaflet. I was given one much the same at hospital but I know A LOT of women who weren’t.I’d love to hear what you think of this Abs Workout! Do you fancy doing the Summer Abs Challenge?!
I know I do!! I’d love to hear your thoughts on this Abs Workout, either comment below, join in the conversation on the Mums’ Days Facebook Page or tweet me @mumsdays with the hashtag #MDFitClub!
Absolutely greattttt I will add those to the 15 min.workout!!!! you look great xxx
Ooh looking forward to giving these a go – anything to help the old ‘mum tum’!
Great post and very motivating. I’m currently on a vegan diet, but I have lost one pound in 13 days while my husband lost 9 pounds. Argh! I know men seem to lose weight faster than woman.. but I’m frustrated. I think I’m going to do these exercises and hopefully lose some weight. Maybe I’ll actually lose some weight with the diet, too.
I really do need to strengthen my abs which have lost all firmness since I gave birth over 6 years ago! This sounds like something I could try as it takes only 10 minutes – no more excuses! Going to check out the rest of your fitness series.
Nostalgia: I used to do all of these every day. I now do none of these. Still every day though! #TheList
you look super fit in your cool work out gear, thanks for the motivation #thelist
Great work Hannah! You look amazing and love the outfit too – will be checking them out. Any chance you could do a video about tummy exercises that are safe when you have split abs after having 2 kids? *sigh* #TheList
You look awesome honey! I love the idea of toning the tummy area, but life likes to get in the way. I started running recently and loved it, but the only time I could go out was after the kids bedtime and I found that rather than energizing me, it was exhausting me and I was really struggling with the night wake ups and early starts… I think I’ve begrudgingly come to the conclusion that until my kids sleep better, exercise is not for me 🙁 #thelist
This looks great – I’m always looking for workouts at home, definitely going to try this, I’ll let you know how I get on #thelist xx
Wow you’re a machine! Luckily it’s Winter here in Oz so I’ve got a few months up my sleeve before I need to have ‘summer abs’ haha 🙂
This is great! you are doing so well! i defo need to do some tummy squeezing and bottom putting back in the right place exercises!
#thelist
Would love to be able to do ab exercises but 2 years after giving birth my belly muscles are still seperated and sit ups are just impossible now :/.xx #TheList p.s you look great!
great information about the split in stomach muscles. I was aware there was one but not how to assess the damage. This is a great guide for how to get back in shape without killing yourself thanks for sharing #TheList
Ooooh I need to give this a go! I’ve lost all my baby weight, that was relatively easy through breastfeeding, constantly bouncing a screaming baby and walking loads but my abs have zero definition these days. Thanks lovely!xx #TheList
Brilliant! Something I need to work on so I will follow your vid! Thank you 🙂 #thelist
Fab abs workout! If you want to make the plank really pull those abs, try it with your elbows on the floor rather than your hands 🙂 Thanks for hosting #TheList
Debbie
http://www.myrandommusings.blogspot.com
These look good! I will have to try these out as my mum-tum needs some serious help!
Great fitness post! As a bit of a gym bunny I love new exercises to try, like a lot of Mummies my tummy is a problem area that needs a lot of work! Thanks for the tips! Love Mummy B xxx
Great work – looking good x #TheList
Very inspiring and useful information. Well done for all your hard work so far! Thanks for hosting #TheList
so helpful Hannah! Thank you for sharing…love quick workouts. #theList
This looks like hard work! I enjoyed reading and watching your post.
These are amazing! I already do a few but will have to add more! Thanks for sharing!
You look awesome, Hannah! Will you do some crunches for me please as I suffer from lazyitis! I really need to do them though, time to strengthen up 🙂 Mim x #TheList
While I’m definitely not a mom, I was looking for a short ab workout and this might just fit the bill. Great post. #TheList
I’m going on holiday in 3 hrs so probably a bit late for me but I’m going to try and do this while I’m away- I’m dreading what two weeks of not cycling to work will do to me! #TheList
I am afraid you lost me at High Plank! You are amazing and you look incredible! xxxx
I can’t wait to get back exercising as soon as my back heals from surgery. I’ll be pinning this post ready 🙂 #TheList
Wowee – you look fab Hannah, great stuff! xx #TheList
Fab post!Need to see more positive posts on exercise like this 🙂
Gemma xx
Great abs workout! I think I will start this on Monday for two weeks as I will be going to a friend’s wedding! Thank you for sharing! 🙂