Good morning! I didn’t mean to disappear from the blog yesterday, but a rest day was much needed. Thanks for checking in today!
So… life gets crazy. Scott and I spent the weekend in Chicago, and we didn’t return back home until the mid-afternoon yesterday shortly before I needed to get right to work. Between dining out and skipping workout days, it’s no secret that travels can easily knock you off track from working on your fitness goals.
Whenever I’m on the road, I try and find a balance between unwinding and staying on my path towards an overall healthy lifestyle. There is always room for indulgences, but at the end of the day, it’s important to keep my goals in the back of my head.
While I don’t focus on when my next workout will be, I will throw in a quick run or start my day with a series of exercises from time to time.
Here are some of my go-to moves that target the abdominals.
You can do them anywhere from your hotel room to a state park!
Feel free to take a short rest between sets. This would be a great circuit to complete after a cardio session, or even while you’re at home watching television!
• leg lowers
This exercise is also known as double leg lifts and targets the abs and lower body.
Start by sitting on a mat and roll down until your back is flat. Keep your feet close with a slight space. Squeeze your inner thighs together, tighten your core, and think about pulling your belly button into your spine to avoid arching your back or lifting it off of the mat. Slowly lower the legs down while squeezing your glutes, and only go as low as you can without straining your back.
Return to your starting position and make sure your knees never lift back past your hips when lifting the legs back up. Repeat for 15 reps.
• spiderman plank crunches
Start in a straight arm plank position with your hands under your shoulders and feet hip width apart. Keeping your core tight, lift your right foot off of the floor, and swing your right leg up to try and touch your knee to your elbow. Slowly reverse the movement by lowering your leg back to the starting position.
Repeat, but on the next repetition, touch your left knee to your left elbow.
Continue back and forth for 10 reps per side.
• bent knee bicycle twists
Sit on your mat with your knees bent and feet on the floor. Lean slightly back without rounding your spine. (It’s pretty difficult to keep your back straight, but try your best!) Place your arms behind your head and keep your elbows wide. Think of pulling your belly button into your spine and twist all the way to the left.
Simultaneously lift the left leg off of your mat and get your right elbow to your left knee. The movement is relatively small, but you are rotating your rib cage from side to side with each rep.
Complete 10 reps per side.
• butterfly sit-ups
This exercise is also called diamond sit-ups.
Start by lying on your back and bring your legs into into a butterfly (or diamond) shape by pressing the soles of your feet together and keeping your knees wide. Reach and extend your arms overhead.
Slowly lift to curl the torso all the way up, then reach forward. Slowly lower back down to your starting position. This is one rep.
Repeat for 15 reps.
• elbow plank side taps
Start in an elbow plank position with your forearms shoulder-width apart and elbows under your shoulders. Keep your abdominal muscles engaged and legs straight. Keeping your pelvis stable, reach your left leg out to the left, gently tapping your toes on the ground.
Bring your foot back to the starting position and repeat the same movement with your right leg.
Complete 10 reps per side.
CALIA by Carrie Underwood
Thank you to CALIA by Carrie Underwood for providing the outfit you see featured in this post!
Women’s Ruched Knit Vest // Women’s Essential Printed Legging
(I’m wearing the Women’s Essential Heathered Tank Top in the exercise photos, but I’m eyeing the Women’s Essential Heathered Long Sleeve Shirt to wear under the vest!)
I have posted about the CALIA by Carrie Underwood line before, and I just keep falling more and more for the line with each shipment. I am thrilled to be partnering with them this year!
CALIA is all about finding your balance, and her goal is to motivate us to look as beautiful as we feel by staying on track and working a little harder at our personal goals each day.
“Staying active is a lifestyle, and choice we make every day. So I created CALIA to make it easier for me and all other women to work in working out no matter what.” #StayThePath — Carrie Underwood
CALIA is available exclusively at DICK’S Sporting Goods or online. All products feature both BODYBREEZE (moisture-wicking) and BODYFREE (antimicrobial odor eliminator) materials. Everything I have tried is super cute and comfortable!
You can stay in the loop with Carrie’s latest products by following the CALIA social channels.
I hope you enjoy the workout and these exercises. Have a great Tuesday!
This post is sponsored by FitFluential on behalf of CALIA.
Disclaimer: Although I am a certified personal trainer, I am not necessarily your personal trainer. The workouts I post are what work best for me, and might not be the right type of exercises for you. I always recommend consulting a doctor or health professional before making changes to your diet and/or fitness routine. <3
Kelly @ Kelly Runs For Food
That outfit is adorable, I love her line! Also love a good ab workout 😉
Kelly @ Kelly Runs For Food recently posted…The lazy girl’s guide to Thanksgiving
Thanks Kelly, I love it too!
Liz @ I Heart Vegetables
That outfit is super cute! And I was working on ab exercises last night while we were watching TV haha 🙂 Thanks for some more ideas!
Liz @ I Heart Vegetables recently posted…3 Ingredient Chocolate Chip Pumpkin Muffins [Vegan & Gluten Free]
Thanks Liz! Hey, that’s the best time to throw in a quick ab circuit if you ask me! #multitasking
I’d never heard of Calia until recently when I was walking through a Dick’s and noticed the line. The clothes did look nice from a distance so maybe I’ll have to check it out a little closer sometime soon and see if I can add some more clothes to my collection!
Meagan Leanne recently posted…Confession time and a New Challenge
I am seriously in love with everything I’ve tried so far. Every piece is so comfy and practical!
Krystal // The Krystal Diaries
Ab exercises are my favorite because they are so easy to squeeze in anywhere and any time. I usually do them while I’m watching tv!
Krystal // The Krystal Diaries recently posted…Pumpkin Pie Smoothie
Exactly! Good for you, Krystal! 🙂
Ashley @ A Lady Goes West
Hi Heather! Totally with you on needing a little break from routine while you’re away. But it doesn’t hurt to throw in some quick movement like these core exercises. LOVE the outfit. I finally bought some Calia pieces and am loving the shorts from the line. 🙂
Ashley @ A Lady Goes West recently posted…Les Mills BODYATTACK 90 group fitness review
A little R&R never hurt anyone! 😉 Thanks, I can’t stop wearing the leggings and vest! So comfy and cute. Oh, and I’m with you… I wear my CALIA shorts SO MUCH when it’s warm enough!
ohhhh great workouts! im going to do this when i get home from work. also, how beautiful are those leaves?! I can’t WAIT to see that again!! I have printouts that i bring with me when I have to travel, so when I’m in hotels/guest rooms/etc i can get a sweat on heheh
Mary recently posted…Whatta weekend!
Thanks Mary! That’s a great idea. It seems a lot easier to access and actually “do” that way!
Torry @ A World Without Wheat
I love the Calia brand – I have a pair of the leggings and they are just so comfortable!
I really need to do something other the just walking I think my body is in a rut – I am have to give this work out a try. Thank you 🙂
Torry @ A World Without Wheat recently posted…Holiday Sweat Challenge
Right? The designs are adorable, but I love the materials and functionality more than anything. There are tiny hidden zippers on the top that are perfect for running or storing hair ties!
These are great excercises! Thanks for sharing 🙂
I hope you enjoy the workout, Heidi!
Alexandra @ My Urban Family
Thank you for this! Today I have an extra full day but I still try to give myself a break around dinner time. Now I plan on watching something on netflix and going through this 🙂
Alexandra @ My Urban Family recently posted…When a Christmas Tree Lighting Sends You Running for Cover
That sounds like a great way to fit in some moves! Enjoy your night, Alexandra!
Amanda @ Diary of a Semi-Health Nut
I love that the photos are outside with all the fall leaves!!
I’m also a lover of short easy workouts that can be done anywhere because keeping fit doesn’t have to be super complicated. <3
Amanda @ Diary of a Semi-Health Nut recently posted…Half Marathon Training with Fall Allergies (training update 2015)
haha, it’s kind of corny but it was so much fun. I love this time of year!
Love Carrie’s brand but it’s just so expensive! Maybe I am spoiled by Fabletics (or just cheap) haha but I can’t imagine paying $100 for a vest. Still, looks great on you! 🙂
It is a little pricey, but the quality is undeniable. I am also a fan of Fabletics. The materials in CALIA product, however, are SO soft and durable. I really do love everything I have from the brand!
Great ab workout, circuit! I’ll be keeping this one for sure. I think I’ll even give it a go tonight while watching Game of Thrones. 🙂
Kaylin@EnticingHealthyEating recently posted…Skillet Venison Ham Steaks
Thanks Kaylin! I hope you enjoy it (and Game of Thrones!) 😉
Beth @ Sublimely Fit
Look at your beautiful self in the middle of all of those pretty leaves. So much pretty I can hardly stand it. 🙂 Love this combo–definitely going to have to try it on the days that I can’t make it to barre class. And I absolutely love those leggings! Just what I need, more leggings. 🙂 Hope you had a great Tuesday, Heather!
Beth @ Sublimely Fit recently posted…How Runners Can Avoid Injury
Aw, thanks Beth. You’re so sweet! I actually got the idea for the bent knee bicycle twists from barre class. 😉 Love it!
Diatta @ Femme Fitale Fit Club
The outfit is very nice and I am a big fan of ab exercises.
Diatta @ Femme Fitale Fit Club recently posted…October Snack Sack Unboxing
Hello, I was wondering if I could get the content/materials of the Calia by Carrie vest? Also, its no longer available via the link, do you know where I might find one?
How you choose this type of beautiful outfit for you? Personally, I am searching this type of outfit for me for a long time. Can you share my any contact information to find that outfit for me? Anyway, great tips!
Victoria Lewis recently posted…What Does Ovulation Mean? Read Further To Find Out