quick disclaimer: I'm in no way saying that we could all have the same body as Megan Fox. Every body type is different. For some, it may come easy, for some, 100x harder. All I'm saying is, if you could do something to make the most of what you already have, you would, right? :)
So here's doing something about it. :)
- There's such a thing as a slim and sexy body workout as opposed to the bulky muscular wrestler/bouncer workout, and Megan Fox uses just that. It helps you get toned and firmed at the right areas. It's like Jessica Rabbit workout vs Incredible Hulk workout. :)
See what I mean? :)
- Her workout is basically made up of four parts:
- Includes 3 rounds of 10 different body weight exercises, meaning you'll only use your body weight for the entire routine. But of course you can always use dumbells if you're hardcore like that :)
- Each exercise is performed for a minute. You get 15 seconds rest in between exercises. After the 10 exercises, you get a 2-minute rest period before the next round of the same 10 exercises. Remember, it's 3 rounds of 10 different body weight exercises.
- Try not to rest unless scheduled. This routine is especially designed with brief intervals of rests in between muscle burning workouts. This type of workout is supposedly best at releasing fatty acids from fat cells and into the blood stream ready for burning.
2. Planks
- Lie face down on mat resting on the forearms, palms flat on the floor.
- Push off the floor, raising up onto toes and resting on the elbows.
- Keep your back flat, in a straight line from head to heels.
- Tilt your pelvis and contract your abdominals to prevent your rear end from sticking up in the air or sagging in the middle.
- Hold for 20 to 60 seconds, lower and repeat for 3-5 reps.
- after warming up the abs with planks, do a 15-20 minute ab based routine. I can't really tell what exact ab exercises she does but I've listed down the top 5 out of the 10 most effective ab workout, at least according to this website.
- Bicycle Exercise
- Lie on the floor and lace your fingers behind your head.
- Bring the knees in towards the chest and lift the shoulder blades off the floor without pulling on the neck.
- Straighten the left leg out while simultaneously turning the upper body to the right, taking the left elbow towards the right knee.
- Switch sides, bringing the right elbow towards the left knee.
- Continue alternating sides in a 'pedaling' motion for 1-3 sets of 12-16 reps.
- Captain's Chair Leg Raise
- Stand on the chair and grip handholds to stabilize your upper body.
- Press your back against the pad and contract the abs to raise the legs and lift knees towards your chest.
- Don't arch the back or swing the legs up.
- Slowly lower back down and repeat for 1-3 sets of 12-16 reps.
- Exercise Ball Crunch
- Lie on the ball, positioning it under the lower back.
- Cross your arms over the chest or place them behind your head.
- Contract your abs to lift your torso off the ball, pulling the bottom of your ribcage down toward your hips.
- As you curl up, keep the ball stable (i.e., the ball shouldn't roll).
- Lower back down, getting a stretch in the abs, and repeat for 1-3 sets of 12-16 reps.
- Vertical Leg Crunch
- Lie on the floor and extend the legs straight up with knees crossed.
- You can place your hands on the floor for support.
- Contract the abs to lift the shoulder blades off the floor, as though reaching your chest towards your feet.
- Keep the legs in a fixed position and imagine bringing your belly button towards your spine at the top of the movement.
- Lower and repeat for 1-3 sets of 12-16 reps.
- Torso Track
- Grip the handles of the Torso Track and pull the abs in without holding your breath (as though bracing them).
- Exhale and glide forward as far as you comfortably can. If you collapse in the middle and feel it in your back, you've gone too far.
- Contract the abs to pull your body back.
- Add tension by using more tension chords.
- finish off with a 30 minute steady cycling. From what I understand this is a low intensity workout that is great for using the fatty acids released in the blood stream from all the interval cardio it followed. Perfect, right? :)
xoxo,
Abi
A healthy, fit and happy you is the best you. :)
