Time to get your sweat on with this workout for a flat stomach! These are the 10 best moves to tighten up that core and ditch that pooch. Do these moves a few times through for your workout or add them on to thisthigh workoutfor a full-body scorcher! Getting in enoughphysical exercisefor your entire body is where you will see a difference andtransformation, but consistency is key and having a good plan is crucial. TheLSF Appplans out your workouts for you each week so you can make a full body change,download itand start your free trial now!
Don’t forget about the kitchen…
Additionally, if a toned tummy is what you’re after, getting in a workout for a flat stomach isn’t all you need. I’m sure you’ve heard the phrase “abs are made in the kitchen”, and it is so true girl, becausenutritionis so important! I know sometimes it can be difficult to keep yourhealthy nutrition on track, so that’s why I created theHot Body Meal Plan! 4 weeks of a healthy, step-by-step meal plan and recipes to teach you how to make healthy nutrition choices and feel amazing. I also have so many othernutrition guidesthat will fit any lifestyle!
Now let’s get ready for a killer workout! Do each move for 45 seconds and complete as many rounds as possible. Get it, girls!
And now more than ever it’s so important to continue to take care of ourselves and make sure we’re putting extra care into our health. Many of us have had our routines completely thrown off and are now adjusting to a new at-home lifestyle. But just because you’re at home, doesn’t mean you can’t continue healthy habits! You babes know LSF is all about fitness at home, but we’re giving you some of our most helpful tips that you can implement to getcha’ through this weird time and help you stay healthy at home. We got you, girl.
Get your sweat on!
With being home 24/7, it’s SO easy to let your workouts slide and just cozy up on the couch. It’s that “ehhh, I’ll do it tomorrow” mentality that we are going to ditch! Getting daily workouts in is so important not only for your physical health but your mental health as well. It’s all about the endorphins babe, and working out gives you tons! We want to help you stay positive and happy during this weird time and working out is a big one. Need a little extra motivation? Sign up for our FREE Spring Slim Down Challenge and get encouragement from thousands of other women doing the challenge with you! We also have daily workouts on the LSF App and Katie is going LIVE on Instagram all week to give you tons of free, virtual workouts classes!
Your daily dose
Another big one and something that we all know we need but slack on… vitamins. YEP we feel you girl, it can be a major pain buying bottle after bottle of random vitamins we think we need but let’s be real, what are they even for? That’s why we rely on our absolute faves, Persona Nutrition, to give us our daily dose (literally) of vitamins. The best part? They are completely personalized to exactly what YOU need. No more guessing, no more shoving bottles into your medicine cabinet. Take a free assessment that helps Persona get to know you, so it can create a custom pack of vitamins based on what your body really needs – no more, no less. They’ll send you vitamin packs that have the exact vitamins you need to take morning and night, every single day. So easy! Plus, they put your name on the vitamin packets. How cute is that? Start your assessment here + Get 50% OFF your first month!
Turn off the telley
Feeling stressed because of the constant COVID-19 craziness? We know it’s hard to separate yourself from the news but….. Do it. No more background noise of statistics and people sharing their opinions. It’ll be there waiting for you later. Relax, recharge and know that everything will be okay. Take a moment to enjoy something you love: a good book, a face mask and a glass of wine jotting down your goals, whatever it is! Soak in some goodness!
All about that immunit-yyy
Nutrition is so important when it comes to taking care of your body, and adding immunity-boosting foods to your diet is especially crucial! Some of our fave immunity-boosting foods are citrus fruits, broccoli, garlic, spinach, poultry and ginger. Add these foods into your weekly recipes and your bod will thank you for it.
Bring out your inner germaphobe
This might seem like major common sense, but it is SO important to wipe down your surfaces daily! Counters, door knobs, car handles, all the things! Germs are constantly being transferred everywhere (gross, but true) and this is the time to be diligent in cleaning everyyything. We want you gals to stay safe and healthy during this time and taking extra precautions is so smart. What do we do to make it fun? Make a party out of it! Turn on your favorite throwback music and jam out to your own little cleaning party.
Add these easy tips into your routine and your at home health game will be strong! Stay safe girls!
I know sometimes it can be difficult to keep yourhealthy nutrition on track, so that’s why I created theHot Body Meal Plan! 4 weeks of a healthy, step-by-step meal plan and recipes to teach you how to make healthy nutrition choices and feel amazing. I also have so many othernutrition guidesthat will fit any lifestyle!
Want more daily workouts and real-time exercise videos?The LSF App has a variety of workouts for beginners as well as workouts that are a little more challenging. Complete each circuit 1x and take breaks as you need them. As you begin to feel stronger, add more reps to your exercises!
Bridge Hip Lift x12
Targets glutes + hamstrings
· Lie on your back with knees bent and feet hip-distance apart
· Press heels into the floor
· Tuck your pelvis and press hips up towards the sky
· Be sure your glutes staying engaged as you lift up and the lower back down
· Hover an inch or two over the floor as you come down, and then lift up to repeat
Super Women x8
Strengthens your back and works core
· Start on your stomach with legs long behind you and arms reaching overhead
· On you exhale lift your arms and legs a few inches off the floor and hold
· Drive your elbows back, squeezing your shoulder blades together
· Reach forward again and slowly lower with control.
Forearm Plank Double Knee Taps x12
Works entire core and targets lower abdominal muscles
· Start in forearm plank position
· Step back onto your toes, keeping your pelvis tucked and hips low to the ground
· Keeping your core engaged, lower both knees (at the same time!) to hover just one inch above the floor
· Make sure you try not to raise your hips as you lift and lower your knees
· Push through your heels to straight legs and then repeat
Squat x15
Strengthens lower body (quads, hamstrings, glutes, calves) and also your core. Lower body exercises also help increase calorie burn!
· Stand with feet hip-width apart and toes slightly pointed out
· Bend your knees and squat down as if sitting back in a chair
· As you lower down, raise your arms in front of you and keep your core tight
· After pausing in the squat, return to standing
· Squeeze your glutes at the top and lower your arms, then repeat
We are almost HALFWAY through Summer Shape Up! Can you believe it?? I really can’t, I feel like it’s completely flying by! Just four more weeks to go! If you missed part 1 of the challenge,join us for part 2 HEREand get ready to feel amazing and strong!
At this halfway point, how are you feeling? I love being able to look back at the last four weeks and see how far I’ve come! I’m feeling more energized and focused, plus I’m totally psyched to put on all my cutest summer outfits. My normaldays in lifeare so fun and motivating during a fitness challenge. How about you?
I will say, though, that sometimes I notice it’s easier to lose steam in the second half of a challenge. Your initial enthusiasm can decrease and life gets in the way. But I don’t want that to happen to us! I’m giving you the how-to on how to get the most out of your workout so you can CRUSH yourSummer Shape Upworkouts and stay on track!
I’ve hit these at basically every stage of my journey and they used to frustrate me so much! Now, I realize that plateaus are actually a really awesome thing.
They mean you’ve made progress. You have to have made progress to get to a fitness plateau — so that’s a good thing! The downside is you’reprobably working toward a goal(weight loss, building strength, gaining muscle, etc.) and now feel stuck.
This was literally me for almost the last year. For me, I think it really came down to my thyroid medication, but for most it can happen when you’re training too much, not training enough, eating too much, not eating enough, changing your workouts too often or not often enough. So, basically, a million reasons…
Don’t worry! It can be a little tricky to figure out what’s causing your fitness plateau, but really, it doesn’t matter what the reason is. All that matters is that youkeep going.
WHEN YOU HIT A PLATEAU, YOU HAVE 3 OPTIONS:
Give up.This used to be me. I get it! I know how freaking frustrating it is to be putting in a bunch of energy and not seeing results. But giving up doesn’t just mean you don’t make more progress from the point you’re at now. It also means backsliding to where you started, going back to square one. Yuck.
Be content.Maybe you’re happy with where you’re at in one area or another and this can be your happy place. Contentment is definitely an asset. If you’re at a fitness plateau but you like the view from there, enjoy it! It took a lot of work to crest this peak and you deserve to savor it!
Push through the plateau and start to crush your goals.This is me now. Seriously, hitting a plateau just fires me up. It means I’m ready to level up!
HOW I GET THROUGH FITNESS PLATEAUS
If option #3 sounds the best to you, you’ve got this! And I’m here right alongside you. Plus, this isn’t my first time hitting — and crossing — a plateau. If you want to break through a plateau, here are some ways you can do it. They’re tried by yours truly, so I know they work!
Really, the goal is to keep your body guessing and progressing. Here are some things you can try:
Add or increase weights/resistance in your workouts.Your fitness plateau might be your body’s way of telling you it’s ready for more! Trytaking your workouts up a notchand watch for progress.
Take a week and switch up your routine.Add moreHIITor plan arest/recoveryweek where you slow it down. Sometimes a fitness plateau is a sign your body needs a change. Mix it up in the way that sounds best to you. You probably have a good sense of what your body needs, whether that’s more intensity or some R&R. Try out the tons of different workout videos in theLSF App!
Look at yournutrition.Are you eating enough? Too much? The right stuff? Keep afood log for a dayor two and see what might need to be switched up. And if you’ve been eating insanely clean and precisely for a few weeks, let go a little and shock your body with something you don’t typically eat. Sometimes a “TREAT” day can help, too!
The bottom line is: fitness plateaus happen when your body gets used to the same thing all day, every day. It was challenging at first, but now you’ve built strength and gotten healthier and your body is comfortable.
If you want more, you’ve got to get outside your comfort zone for a bit. I love my body at every stage and I’ve learned to be grateful for the plateaus because they remind me that I’ve been killing it! Your fitness plateaus give you an opportunity tochallenge yourselfeven more.
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