Five Exercise Ab Workout + Recipes!
I’m so excited to share a bunch with you guys today! I’ll give you a five-exercise ab workout, a five-minute warmup, and recipes for pre- and post-workout meals! Getting in shape isn’t just about exercising. 80% of the results come from diet rather than exercise, so eat the right foods!
Before exercising, drink a smoothie!
1 cup coconut water
1 cup frozen berries
1 tablespoon cocoa powder
protein powder (optional)
Blend all the ingredients for a full minute. Drink up!
My favorite protein powder is from Vivo Life. Use the code RAWVANA for a discount!
It’s time to work out!
We’ll start out with five minutes of cardio. Put on your timer, turn up your favorite music (or check out my playlist Rawvana Fit on Spotify for inspiration) and get moving!
Minute 1: do backward lunges, touching your toes with the opposite hand. Keep your back straight, breathe deeply, and contract your abs.
Minute 2: do jumping jacks! Optionally, you can jump rope instead.
Minute 3: do side-to-side toe touches. Breathe deeply, contract your abs, and keep your back straight!
Minute 4: do normal lunges, with your back straight and your hands on your hips. Breathe deeply and don’t forget to smile!
Minute 5: do squats. As usual, remember to keep your back straight.
Now it’s time to start the ab workout routine! Do each of these five exercises three to four times, and do the whole routine up to three times a week.
Note: if you prefer to learn visually, check out my video where you can see all of these exercises!
Exercise 1: Dead Bugs. Lie on your back, raise one leg, and touch your toes (or as close as you can get) with the other hand. Do 10 repetitions on each side.
Exercise 2: Leg Raises. First, fill a water bottle with water. Lie on your back and bend your knees slightly. Reach over your head with your hands, holding the water bottle in both hands. Lift both legs, keeping them together, while reaching up and raising your shoulders to touch your legs with the water bottle held between your hands. Do 10 repetitions.
Exercise 3: Bicycle Crunches. Lie on your back, with your fingers behind your ears. Move your legs as if riding a bicycle, bringing each knee toward your chest in turn. Meanwhile, bring each elbow inward to meet the opposite leg as it comes up. Do 20 reps on each side for a total of 40. Keep your head up and your back straight, and go slowly for a better workout!
Exercise 4: Planks. Lie down and plant your toes in the floor. Lift yourself up so your entire weight is supported by your toes and your forearms, and the rest of your body is off the floor in a straight line. Hold this position for one full minute, keeping your back straight and your hips low and in line with the rest of your body.
Exercise 5: Side-to-Side Crunches. Sit down on the floor. Lift your feet, so all of your weight is on your hips and no other part of you is touching the ground. Twist from side to side, keeping your knees pulled up. Do 15 on each side, so 30 total. To make this exercise a little harder, hold the full water bottle from the leg raises in your hands!
After exercising, eat a delicious salad!
2 cups kale
1/2 cup edamame
1/2 cup cooked quinoa
1 green onion
juice of 1/2 lime
1 tablespoon apple cider vinegar
1/2 teaspoon cumin powder
salt and pepper to taste
cayenne powder to taste
Thinly slice the green onion.
Put the kale in a bowl. Top it with the edamame, quinoa, avocado, and sliced green onion.
Mix all of the dressing ingredients in a small bowl. Pour it over the salad, and enjoy!
Lots of love,