Easy Ab and Booty Workout | 30-Day Fitness Challenge (Week #4)
♦ DAY 22 of the #HWHFitnessChallenge! Log your exercise here. ♦
Hi friends! How was your weekend? I spent the last 3 days in the beautiful town of Denver, Colorado celebrating my best girlfriend’s 50th birthday. We had a great time being together and exploring the city. The weather could not have been more perfect, especially when you’re used to the blazing heat and humidity of Houston, Texas! I swear, Denver is one place I wouldn’t mind moving to! The scenery is gorgeous and there are so many active things to do. It’s no wonder Denver is one of the fittest cities in the US!
Similar Shorts • Sneakers • Tank • Similar Jacket • Sunglasses • Crossbody Bag • Watch
It worked out that there was tons of walking during this trip, so getting my daily 20 minutes of exercise in each day was no problem. The alcohol?? Well, I’m not a big drinker, but I definitely exceeded the one day a week goal. I’m really looking forward to finishing this challenge strong. We only have 8 days to go!! And today I’m sharing an easy ab and booty workout to add to your exercise routine!
WEEK 3
WEEK 1
Sports Bra • Leggings • Sneakers • No-Show Socks
#HWHFITNESSCHALLENGE
To recap, here are the challenge details:
Exercise 20 minutes every.single.day (LOG YOUR EXERCISE here)
Drink 64 oz. of water a day
No fried food • No desserts • No alcohol (1 “cheat day” per week)
Meditate • Pray • Gratitude Journal
Get adequate sleep
FREE PRINTABLE : Honey We’re Healthy 30-Day Fitness Challenge
My main goal on this challenge was to get us moving everyday, which would (hopefully) have a positive impact on our lives with everything from our energy levels to what we ate.
I’ve heard from so many of you who’s goal on this challenge was to lose weight and you’re doing it! My weight has basically stayed the same, although I can tell through photos and how I feel that my body composition has changed.
HOW TO LOSE WEIGHT
If you do have weight to lose, let me tell you the easiest way to do it. Not that actually doing it is easy, but the method is quite simple. It’s all about calories in vs. calories out.
The easiest way I’ve found to track your calories is through the FREE app, My Fitness Pal. The key is that you have to be HONEST and track every single thing that goes into your mouth.
If you aren’t familiar with the app, check out my video tutorial for how to use My Fitness Pal.
First, you need to know how many calories you should eat to maintain your current weight. Use this Calorie Calculator and type in your age, gender, height, weight and exercise level. I just put “light activity” as a baseline. Below are my results:
You can see I need about 1500 calories a day to maintain my current weight.
Then, give yourself a slight caloric deficit of 200 calories a day, and, over time, you will lose weight.
Keep in mind, this is without vigorous exercise or more exercise per week. You can also burn calories that way.
Make sure that when you track your calories that you are honest with yourself and track everything or else the data won’t be accurate.
Using this method, it’s reasonable to lose half to one pound each week.
If you find you’re losing too fast or too slow, you can adjust your calories and exercise.
Check out my video tutorial for how to use My Fitness Pal.
WHAT TO EAT TO LOSE WEIGHT
If you want to get serious, it’s not just about reducing calories, because a low calorie diet of cookies won’t help you reach your goal.
- Eliminate processed foods and refined sugar
- Avoid soda and sugary drinks, including alcohol
- Eat lean protein, complex carbohydrates, vegetables and healthy fats
EASY AB AND BOOTY WORKOUT
Stationary Lunges
Wall Sit
Stand with your back pressing against a wall. Slide downward into a squat position by moving your feet forward until your knees make a 90-degree angle and your hamstrings are parallel to the floor. Hold for 30 seconds or more.
Jack Knife
Lie flat on the floor on your back with your arms extended straight back behind your head and your legs extended also. This will be your starting position. As you exhale, bend at the waist while simultaneously raising your legs and arms to meet in a jackknife position. Tip: The legs should be extended and lifted at approximately a 35-45 degree angle from the floor and the arms should be extended and parallel to your legs. The upper torso should be off the floor.
Fire Hydrants
Full Sit Ups
Squat Squat Jump
Stand with your feet shoulder-width apart. Start by doing a regular squat, then engage your core and jump up explosively. When you land, lower your body back into the squat position to complete one rep. Land as quietly as possible, which requires control.
Hip Thrusts
Start with your shoulder blades against a bench, and your arms spread across it for stability. Take a big breath in, blow your air out fully, and brace your core. Squeeze your glutes, lift up your hips, and hold a second or two.
*Neither Angi Abercrombie or Abercrombie & FITness are responsible for serious or non-threatening injuries or health issues associated with using this custom workout program. It is recommended that you please consult a doctor before starting a workout regimen to ensure you are healthy enough for rigorous workout activity.
HOW IS THE CHALLENGE GOING FOR YOU?
We’ve talked a lot about our successes and struggles in the workout and diet portions of this challenge. How is your wellness going? Are you going to bed early enough? Have you noticed a difference in yourself with just a few extra moments of quiet and reflection? Let me know in the comments below! I’d also love to know if you tried this easy ab and booty workout!
If you’re new to the HWH 30-day Fitness Challenge, check out the posts below:
HWH Fitness Challenge – Week 1
Good morning. I don’t see any pictures of the exercises. #7 says we will see an example in the pictures.
I have posted the pictures on my web site @ http://www.abercrombieandfitness.com. Have a peep.
Thank you so much. I am loving the workouts. I’ve only lost 4 pounds but, boy am I loving the muscle tone I am seeing. :))
So sorry about that! Yes, the pics are on Angi’s website!
This is so inspiring! Definitely going to take advantage of the free printable (thanks!) and do the challenge this summer.
Thanks for letting me know!
I have loved participating in the challenge! It has really made me motivated to do something every day! I had never meditated before this challenge and it has really helped me sleep better at night. Never knew how much making room for white space in my mind would help!!!
My 8 year-old son has been making sure I do my meditations and will even do them with me! Before bed, we do the “sleep” pack on the headspace app. It helps me sleep too!
Stumbled on this.. loving how simple this is..start with small changes.. thanks
I have plenty more workouts and fit tips on abercrombieandfitness.com. Small, slow and steady progress.
Have a great day
So happy to hear that Diane!
that bikini is amazing but your flat stomach is magnificient, well done!!!
Thanks so much Giulia! Still workin’ away! This challenge has kept me accountable when I didn’t FEEL like it!
I am starting a month long boot camp tomorrow. I am not a morning person so wish me luck!
Let me know how it goes! Boot camps are so good because you feel that pressure to show up for the group!
Will do. So, I have one question even though we exercise and not everyday are we still eligible for the drawing?
Hi, it has to be everyday! Even a walk or stretching or yoga counts. 🙂
You look amazing but I would rather see the difference in a body that is not slim and hot as you are. This doesn’t help someone that is supper fat and néed to loose a lot of weight. For me this is discouraging looking at your amazing body this will help those that are already fit. I am supper fat and need help.
Hi Monica! Don’t feel bad- we all start somewhere and where we are now isn’t necessarily where we are going! Maybe you could relate more to my friend Lakeitha Duncan. She has lost over 100 pounds naturally and her instagrams are so inspiring and helpful. You can finder her on IG: @lakeitha_duncan & @stepping_out_of_stuck
Right after I started this challenge, I tweaked my back. I’m not sure how but let’s just say, it was bad. I seriously couldn’t walk the first day. I was happy I got my excersise in for that day though. I thought it would be the last day that I would be able to participate in this challenge. I pushed hard and was able to continue and even though I wasn’t able to work out as hard as I had planned, I was happy that I was able to do something. I just wanted to thank you for doing this. For some reason, having to be accountable made me get up and do it where otherwise I may have had excuses and I would have missed some days. I’m down 2 pounds and I have 3 to go. I didn’t need to lose much. I really just needed to tone. May take a bit longer due to my back but I’m not stopping any time soon. Thanks again Meghan
Cathy, thanks so much for taking the time to write. I’m glad this challenge is having a positive impact on your life. That’s my goal for all of us!
What about exercises for women in their 60s & 70s ?
I bet Angi could help you with that!
I think it was around week 2 of the challenge that you included a nutrition/meal plan or highlights from a personal trainer or nutritionist in your newsletter. I recall reading it with the plan to look at it again when I had more time. However, I cannot find it in my emails or in the older blogs. Can you provide me with a link? Thank you!
Hi Megan! Thank you so much for starting this challenge! It’s exactly what I needed. Is is possible to start a private Facebook page for the participants? That way we can all chat, comment and keep each other motivated!
Oh, why didn’t I think of that?! I should do that- never done it before!
That would be so awesome!!!
Love this post. Very motivating. As a 50 somethingish, who has found my metabolism has slowed to a crawl despite dedicated 3X a week cardio classes and trying to eat right, I don’t lose weight but I am maintaining – it is hard work. This challenge has reminded me the importance of eating right and doing strength training. My muscles are week but I am going to keep going much like your mantra, success doesn’t come from doing something occasionally. It comes from what you do consistently. Still, it’s hard but happy that your challenge provides motivation. Loving these exercises as I need a plan to guide.
Yep, it’s the consistency that is key. I’m with you on strength training. It’s especially important as we get older! Being healthy and strong makes everything in life feel better! Thanks so much for stopping by and letting me know how it’s going for you!
Hi Megan.. Im Jim .. I joined from the start.. I wanted a reason to exercise more.. your challenge gave me a reason.. I’m doing at least 20 minutes a day.. a couple days I had less than that.. I felt terrible!! The diet I’m not doing so well.. I still have time to fix that! Can you help: I can’t figure out the days I need to fill in on the fitness log.. I’m confused.. thank you. Good morning!!
Hi Jim!! I’ll check for you! So happy to have you on board!
Hi Megan.. thanks for your reply and for your help.. you and everyone there are terrific to work with… Hope to hear from you soon.. enjoy your day!!
Hi Megan.. I’ll reenter my log information.. I don’t want to bother you any more with this. Thanks for your help.. everyone have a great weekend!!
Have a great weekend too! Last weekend of the challenge!!
Doing some physical activity every day. Some days more some days less. I am gearing up to do exercises at home and I am wondering what is the starting weight for hand weights? Also, I always realized that I did not drink enough water and you made me drink 64oz every day. I only lost 4 lbs but I am not discouraged. Thanks Megan!
Hi Megan.. you and everyone there are awesome.. thanks for all you do!! I’ll miss hearing from all of you!.. I hope you will continue this in some other form. I don’t want to give up all of the work I’ve done with my workouts!! By the way… I hope you have fun in Galveston.. I went there a few years ago.. it was beautiful! Happy 4th to everyone.. Jim
You look amazing…always so inspiring! Did you know Angi was my college roommate?!? We lived together for 3 years!
I remember that!! Such a wild world!!