Put Your Make-Up On!

For those of us who don't have the luxury of having their own pole at home, or want some toned abdominals and arms, I created a pole-inspired work out to target those abs.

Keep in mind that these moves are fairly advanced as I got my boyfriend to try them out.

So here is what we did! Remember to put in cardio during or after your work out. After each set I like to either jog, do high knees, or mountain climbers for 60 seconds so it'll add up to 20-30 minutes of cardio. You can train your body to do amazing stuff, but without cardio you will never see those results and lose the weight.


Hanging Pike Leg Lifts - 3 Sets 10 Reps

• Make sure your back is flat - no rounding
• Keep your feet together and legs straight as best as you can
• Lift up with your quads - not your back!
• Try and keep your feet off the floor
• Do NOT pull up while doing pike ups - leave your arms hanging
• If a bar is not available, you can also do these on the floor

• Same with Hanging Pike Ups, but your legs are in the shape of a "V"
• If you can, try to keep your toes pointed. This makes it harder.
• If a bar is not available, you can also do these on the floor

• It's okay to jump into a pull up position
• Only go as far as you can go down
• Don't extend your arms all the way down if you can't pull back up
• Little pulses are okay
• Keep your body aligned - no curving of the back or bend knees

• Make sure that your arms are directly beneath your shoulders, hands shoulder width apart
• When you lower down, tighten your core, quads, and hamstrings.
• When you're in the down phase of the push up position, squeeze your shoulder blades together
• Look in front of you
• REMEMBER TO KEEP YOUR BACK FLAT! Your body should always be straight in a push up or plank. 

• Laying down, hands under your head and feet together
• Lift both legs up as far as you can go without lifting your hips off the ground
• Open up into a straddle and come back down so your legs end up back together, drawing a heart
• Make sure that your back is flat against the ground. If you have a problem with this, place your hands under your butt

• Same as a push up, but holding one position for 60 seconds
• Try to squeeze every muscle in your body. This move is good for glutes and abdominals

• Standing up with feet hip width apart, squat down until you can't go any lower. You're going to want to actually sit in the squat
• Remember to keep your back as straight as possible. No rounding of the back
• Pause for 3 seconds
• When you come back up, put your weight in your heels. Squeeze your glutes as hard as you can coming back up
• You have the option to do this with weights if you want a harder workout