The Flat Abs, Firm Butt, Strong Legs Workout: Try It!

flat abs on fit woman

Consistent strength training—and cardio—will help transform your body.

If you’re looking for a good workout to get you toned from head to toe, this is it (and it’s just the first in a new series of workouts being featured here). Created by New York City-based Equinox trainer Katherine Roberts-Hill, it’s meant to ease anyone into a total body workout. She created it for me as I needed a not-too-difficult workout to start on after having a baby about 10 weeks ago. I’ll be adding this to my cardio (elliptical and swimming) workouts. Keep me posted on your progress (I’ll be keeping you posted on mine)!

Disclaimer: You should have your doctor’s okay before starting any exercise program—and if you have questions about any of these moves, ask a trainer at your gym for help. If you feel pain or discomfort, STOP. Do not continue exercising and work with a professional before starting up again. We want people to get fit—not hurt!

How often to do it
This is the first workout for 2 weeks. Try to get in 2-3 workouts each week. It should take 40-50 minutes with a warm up and 15-20 minutes of cardio. Choose 7 exercises each time (you can mix it up).

Plus…
Prior to the warm-up, do myofascial release on your legs with the use of a foam roller (from $11.95 at powersystems.com). To see how to do this, watch this video >

Workout Plan

ACTIVITY  TYPE  SETS   REPS   DURATION   WEIGHT   INTENSITY   REST
Squat to Shoulder Press – 2 Arm  Strength  3 15-20 20 lbs  –
Lunge – Forward  Strength 3 15 30 lbs 75%  60 sec
Squat – Front with Barbell  Strength 3 20 20 lbs 75%  60 sec
Chest Press – Incline Dumbbell  Strength 3  –
Supine Triple Flexion to Extension – Alternating Leg  Strength  –
Abs – Backstroke  Toning 3 20
Side Iso-abs with Crunch  Toning 3 15 30 sec  –
Lat Pulldown – Standing (Free Motion)  Strength 3 15 40 lbs
Stability Ball Pull-Over  Strength 3 20 15 lbs

Cool Down

The cool-down should consist of some light walking and stretching for about 5 minutes.

SQUAT TO SHOULDER PRESS – 2 ARM
Reps:  15-20 Sets:  3
Weight:  20 lbs
To start:

  • Begin with feet shoulder-width apart, feet pointing straight ahead.
  • Start with dumbbells at shoulder level, palms facing forward.
Movement:

  • Perform a squat as deep as you can (A).
  • Squat up to starting position; perform a shoulder press (B).
  • Lower weight slowly, then repeat.

A

B

LUNGE – FORWARD
Reps:  15 Sets:  3 Intensity:  75%
Weight:  30 lbs Rest:  60 sec
To start:

  • Stand in proper alignment with hands on hips.
  • Place feet straight ahead and shoulder width apart.
Movement:

  • Draw lower abs inward toward spine (activating the deep stabilizing mechanism).
  • Step forward and descend slowly by bending at the hips, knees and ankles (A). During the descent maintain weight distribution between the heels and mid-foot. Don’t allow feet to cave inward or shift outward. (Knees should be between first and second toes.)
  • Perform downward reps slowly and concentrate on the descent and the alignment of your body. Only descend down as far as you can maintain optimal alignment, keeping upper torso erect. (Leaning forward can injure the spine, knee, and ankle.)

A


SQUAT – FRONT WITH BARBELL
Reps:  20 Sets:  3 Intensity:  75%
Weight:  20 lbs Rest:  60 sec
To start:

  • Stand with feet pointed STRAIGHT AHEAD with a barbell placed comfortably on the top back of shoulders (A). Be sure to position your head up over shoulders and shoulders in line with hips (i.e., neutral spine).
Movement:

  • Draw your belly button inward toward your spine (from the start position).
  • Descend slowly by bending at knees and hips (B). Maintain weight distribution between mid-foot and heels. Don’t allow feet to cave inward or shift outward.
  • Push up through the feet extending the ankle, knee and hip joints while weight is evenly distributed between heels and mid-foot. Don’t allow weight to shift toward toes. (Knees should track over the second and third toe.)
  • Perform downward reps slowly, concentrating on proper alignment of body.
  • Descend as far as you can control. Partial squats should progress to full squats as you get better at this exercise.
  • Note: This should be back loaded (on the shoulders with a barbell). If it is too difficult to do, use 2, 15-lb dumbbells.

A

B

CHEST PRESS – INCLINE DUMBBELL
Reps:  20 Sets:  3
Weight:  12.5 lbs each hand
To start:

  • Lie on bench with feet straight and flat on the ground.
  • Position dumbbells, arms fully extended, over lower part of shoulders, not the head.
Movement:

  • Draw belly button inward toward your spine.
  • Slowly, lower your elbows out and down, maintaining wrist position over the elbows (A).
  • Continue to lower the weight until your upper arms are level with the shoulders.
  • Move elbows up and in toward center to return (B). This will create a triangular motion. Wrist should maintain a neutral position. Keep dumbbells over wrists throughout entire exercise.

A

B

Note: Maintain proper posture, as the weight is lowered. DO NOT allow your head to “jut” forward.
SUPINE TRIPLE FLEXION TO EXTENSION – ALTERNATING LEG
To start:

  • Lie with back flat on the ground, knees bent 90°, and place hands on the ground by your side (A).
  • Activate core with a drawing in and pelvic floor contraction.
Movement:

  • Lift BOTH legs off the ground.
  • Extend one leg into triple extension.
  • Simultaneously alternate each leg from flexion to extension (B), keeping head relaxed on mat while maintaining good upper body posture.

A

B

ABS – BACKSTROKE
Reps:  20 Sets:  3


To start:

  • Maintain good posture throughout the exercise with shoulder blades retracted and down, good stability through the abs, and neutral spine angles.
Movement:

  • Begin in a crunch position (shoulders slightly off the mat), ensuring that spine is ‘long’ and not excessively rounded. Hands are to the side, palms facing up (as shown).
  • Perform a backstroke motion with one hand (A), while holding the crunch.
  • Return hand to the side and alternate sides (B), once the backstroke motion has been completed.

A

B

SIDE ISO-ABS WITH CRUNCH
Reps:  15 Sets:  3
Duration:  30 sec

To start:

  • Make sure you’ve done a quick warm-up prior to doing this exercise.
Movement:

  • Take the top arm, place the hand behind the ear (A) and rotate elbow towards ground (B). Ensure body line is straight, visual gaze is straight ahead and shoulders and trunk rotate.
  • Repeat for desired number of repetitions.

A

B

LAT PULLDOWN – STANDING (FREE MOTION)
Reps:  15 Sets:  3
Weight:  40 lbs

To start:

  • Adjust cable arms as shown.
  • Stand in squat position (facing Cable Cross), knees bent, maintaining good posture with arms outstretched. Grasp handles (A).
Movement:

  • Brace spine by drawing your lower abdomen in.
  • Start movement by pulling elbows into side of body (B), maintaining proper posture.
  • Check alignment and positioning and repeat press.
  • Squat deeper or adjust back from Cable Cross if weight stack touches at end range of motion.
  • Variations: Try various grip positions, Single arm alternating.

A

B

STABILITY BALL PULL-OVER
Reps:  20 Sets:  3
Weight:  15 lbs

To start:

  • Adjust the column toward top and place stability ball in front of column.
Movement:

  • Hold the triceps rope above head with straight arms, sitting on stability ball facing away from the machine (A).
  • Engage abs, and roll body and arms out parallel to the floor (B).
  • Pull arms back over head to starting position.

A

B

 

Valerie LatonaAbout Valerie Latona
As the former editor in chief of Shape (the active lifestyle magazine) for 5 years, I personally spoke with a lot of women (thousands over the years, from around the nation) and what I found is this: it's not easy to stay healthy, to get (and stay) fit, and to stem the weight gain tide (and even the tide of disease) that inevitably happens to us as we get older.