4 Exercises to Target Your Lower Abs

You can keep your abs toned through the holidays with this in-home routine.  If you hate going out in the cold, then this routine will be perfect for you.

Tightening up those pesky lower abs is challenging.  Most of the exercises that target that region involve using the hip flexors, so if they are weak then you may not feel the movement.

Engaging the transverse abdominal muscles that will tighten up your core. To hit this area I’ve put together some unconventional exercises that all build upon a plank.

You will need:

  • 2 hand towels
  • mat
  • smooth surface
  • a rock solid focus

*Make sure you can master a standard plank hold before you progress to these exercises.

Plank Row


Get into plank position with your towels under your feet.  (The naval is pulled toward the spine and your body is streamlined.) Push yourself back as far as you can while you are pressing into the towels.  Then pull your body back to the starting position.  It’s a small movement.  Keep your body tight and straight the entire time.  Perform 8-12 reps or go for 30 seconds.



Get into a push up position with arms extended and hands under your shoulders.  Press down into your towels and pull your feet toward you.  Then, push back to the starting position.  This can also be done by bending your knees and pulling them toward your chest.  Perform 8-12 reps or go for 30+seconds.

Mountain Climber


Holding the extended plank position, pull your right knee in toward your chest then press back while pulling your left leg in toward your chest.  Perform 16-20 reps (right & left leg is a full rep) or go for 30+ seconds.

Army Crawl

*video on Facebook page, click icon @ http://www.totalbodyandmind.net*


Get into plank position and tighten up your abs and butt.  Crawl forward on your forearms until you hit the edge of your mat, then crawl back.  4-8 reps (one forward and back is a full rep).


Battle Ropes For A Fat Shredding Workout


If you want to melt fat & workout like a maniac then you will love battle roping!  Training with battle ropes is no joke.  It combines strength, core, explosiveness and cardio. In 20-30 min. you can get in a hardcore and efficient workout that will make you feel like you worked your butt off for a solid hour.   No matter what your fitness level is, you can train with battle ropes if you have the heart and aren’t afraid to work hard.

This is a workout I put together and did last week.  It is tough but it’s worth it!  You can adjust the time to accommodate your fitness level.  Complete Battle workout #1 then move into the ab circuit. Complete 2 rounds of the ab circuit then repeat the entire workout, starting at Battle workout #1.  If you can keep going, move on to Battle workout #2 with a different ab circuit.  The sequence is the same.

Battle workout #1

Alternating waves:  25 sec. work; 15 sec rest

Double arm waves:  25 sec. work; 15 sec rest

Grappler Hip Toss (pic above):  25 sec. work; 15 rest

Snakes (looks like your making lateral waves):  25 sec. work; 15 sec. rest

*beginners-rest 30-40sec.

Abs circuit:  complete 2 rounds

V-up with medicine ball or stability ball for modification:  15x

One arm and one leg Planks:  hold for 5 sec and switch for 45 sec.

*modify by only lifting your leg

Flutter kicks:  20x (count is one on each leg)

-repeat entire workout 2 more times

Battle workout #2

Power slams:  25 sec. work; 15 sec rest

Alternating waves:  25 sec. work; 15 sec rest

3 Power slams and 1 burpee:  25 sec. work; 15 sec. rest

Jacks with ropes:  25 sec. work; 15 sec. rest

Abs circuit:  complete 2 rounds

Bosu crunch 15x

Side plank with a crunch:  10 each side

Scissors:  20x

048I was in maniac mode with my hair flying! LOL!  This is the 3 power slams with a burpee.

If you have wrist issues then you will want to monitor your workout time so they don’t bother you.  My wrists are tiny and they were starting to get sensitive by the end of this workout.

I have vids up on my business facebook page and on instagram.  You can find my accounts by going to my website, http://www.totalbodyandmind.net, and clicking on the icons.


Boxing Workout

Professional boxers are some of the world’s leanest and most conditioned athletes in the world. Their work ethic and discipline is what sets them apart in their sport. They have formed the habit of doing things that losers don’t like to do.

I am fortunate to get to train and work with Tory Williams, the #2 Ranked Light Heavyweight Amateur Boxer in the Nation.   In my interview with him he shared with me some of his habits and training routines that have contributed to his success.

Williams has a calm demeanor that has a chilling out effect on my high energy personality.  Don’t get me wrong, he is tough and his boxing classes are not for the faint of heart. I have left many of his classes feeling spent and rung out (and LOVED it!). I like to describe his style as relaxed intensity. He puts value on remaining calm and says it enables him to focus and perform better.

The less effort, the faster and more powerful I will be.  Bruce Lee

There is a place for being amped up but without being balanced you can make stupid mistakes. There are a plethora of examples of how this can happen, and that is why Williams says fighting isn’t just something he does, it’s a lifestyle.

It makes sense that with a schedule that includes 4-6 hours of training, caring for his daughter and working there has to be a priority on staying relaxed and focused. He believes the way he approaches his daily life carries over into fighting. It sounds very similar to the idea of living in the present moment which is something we can never be reminded enough to do.

How does this lean, mean fighting machine train?

He laid out his training schedule for me:

6-7 days a week (depending on how close a fight is) Boxing and running 3 miles

Boxing workout:

  • Tire flips: 15 min.
  • Shadow box: 30 min.
  • Heavy bag: 20 min. no break
  • Jump rope: 10 min.
  • Speed bag: 15 min.
  • Mit work: 30 min.
  • Jump rope: 20 min.
  • Stretch: 30 min

Strength and Core work: bodyweight exercises like pushups, pullups, squats, lunges and a variety of abdominal exercises.

Intense is an understatement, but if it doesn’t challenge you it won’t change you! Maybe you are not training to be the next Ultimate Fighter, but you should be training and disciplining yourself to be your best.  Everybody is busy and has problems in life, but what is it going to be reasons or results???

UFC Gym Mandeville is where Tory teaches his boxing classes, and I coach a Strength and Conditioning Class. (Keep in mind that you get a complimentary class)  This could be your fresh start.  There are all different fitness levels but the workouts accommodate everyone.  Train Differently.  Try a boxing class and experience how good it feels to challenge yourself.


For more information and to receive a complimentary session to my Bootcamps or for Group Personal Training check out my website at http://www.totalbodyandmind.net

Tory’s Records:

2013: H.O.R.N National  champion
           Light heavyweight (Novice)
2013: Louisiana Governors Game
Champion (Heavyweight)
2014: Louisiana Golden Glove Champ
Light heavyweight
2014: Mid-month Regional Golden
Glove Light Heavyweight Champ
2014: National Golden Gloves Runner Up (2nd place) Light Heavyweight
2014: Ringside World Championship Runner Up (2nd place) Light Heavyweight

*Ranked: #2 in the Nation as a Light heavyweight Amateur Boxer





Find The Right Workout Partner

Finding a good workout partner can be the solution to taking your fitness to the next level.   You will perform better, have a spotter, a partner to give you a good kick in the butt when you need it, and you will be less likely to miss a workout.

I have always had a workout partner in some form or fashion.  I “happened”  into meeting all of my training buddies through doing things that interested me at different times in my life.  (I don’t believe that things just “happen” but that there is a divine orchestration to it all).

For instance, years ago I tried out a spin class and the instructor was a competitive triathlete.  His enthusiasm was contagious.  He soon formed a team from all of us.  I never would have thought I could have competed in duathlons, but thanks to training with the team, it took my fitness to the next level and boosted my confidence.

I met my best friend in a boxing gym where we did Muay Thai and grappled together.  I never would have imagined meeting one of my dearest friends in that gym.  It was a hole in the wall with some stinkay feet;) & only a few women as members, but God brought us together.  I introduced her to the world of weights;) lol  She had never lifted before, but she had a strong desire and we were so supportive of each other so it was a match made in heaven:)


I happened to meet a judge from a bikini competition who owned a powerlifting gym.  He encouraged me to workout sometime there, so I thought, what the heck!  Powerlifting was a sport that I never even thought of doing, but the females in the gym were all encouraging.  It seemed like fun because many of the gym members would train together & have light-hearted banter.  It was another great experience that challenged me to go beyond my comfort zone.


Maybe you are interested in Zumba, Crossfit or doing races.  Do the things you love and be open to meeting great workout partners along the way.


  • Similar goals and a fitness level that is close to yours’.  If you are skinny and want to get stronger and more defined, someone who is wanting to lose 50lbs. isn’t a good fit.
  • Discipline and matching work ethic.  If you want to get after it but they want to chat for 5 min in between sets or check their phone all the time, that person isn’t going to be a good workout partner.
  • Punctuality.  A person you can depend on.
  • Friendship.  Everything is better with a friend.  Your friendship will get even better as you work hard together.

Ecclesiastes 4:9  New Living Translation
Two people are better off than one, for they can help each other succeed.

Simple Answer For Your Weight Loss & Fitness Breakthrough

Many of you have a real desire to lose weight, get more fit and healthy and it gnaws at you because attaining it seems to escape your grasp.  Maybe you have taken proactive steps to achieve these goals and joined a gym, bought P90X, and/or started a diet but eventually you lost motivation.

As a personal trainer and gym rat, I want to help & see everyone succeed.  Motivation can get you going but a gameplan is needed to achieve success.  This is seen time and time again at the 1st of the year.  The “ready to be fit” flock in to the gym with fresh enthusiasm but fizzle out usually before February. Then their are the regulars who have a determined focus to kick their fitness up a notch, but in time they fall back into their same patterns. I gotta say, this really bothers me.  As a personal trainer and lifestyle coach, it should concern me, so I think a lot about this dilemma.


Over the years of counseling clients and listening to their stories of disappointment and struggle, these are the common barriers I’ve found that block people from attaining their fitness and life goals (myself included):
1.Feeling overwhelmed
4.Unrealistic goals
5.Overcomplicating the process

The answer recently dawned on me & it has the potential to set you free!  You simply make the next best decision. You might be saying, “What ? That’s it?”  Yep, it’s that easy!

How this simple truth can help you  overcome these barriers:
•You overindulged during the weekend, normally you would beat yourself up with guilt and negativity. Today what you do is, make the next best decision.
•You checked out a gym, saw all the machines and it overwhelmed you. Take a breath & make the next best decision.  Ask if the gym provides an orientation, or hire a personal trainer for a month that actually gives a care. You spend money on other things, your health and, yes, mental and emotional wellbeing is worth get coached to learn the lay of the land in the gym.
•You started a diet and 2 weeks into it you are starving or you ate something not on the plan. You are so driven to lose the weight by a certain time that you are overcomplicating and making the process harder than it needs to be.  Step back and make the next best decision.


Teddy Roosevelt, a man who as president sparred in the ring weekly.  Boxing and training forged in him an indomitable spirit.  This man was acquainted with adversity & the pain of loss, but he didn’t allow his unfortunate life events to keep him stuck.  He said, “In any moment of decision, the best thing you can do is the right thing, the next best thing is the wrong thing, and the worst thing you can do is nothing.” 

In any moment of decision, the best thing you can do is the right thing, the next best thing is the wrong thing, and the worst thing you can do is nothing.
Read more at http://www.brainyquote.com/quotes/quotes/t/theodorero403358.html#VuqIOwePSubuEQ8m.99
In any moment of decision, the best thing you can do is the right thing, the next best thing is the wrong thing, and the worst thing you can do is nothing.
Read more at http://www.brainyquote.com/quotes/quotes/t/theodorero403358.html#VuqIOwePSubuEQ8m.99

Each minute & each moment is a fresh opportunity to move you closer to your goal. When you mess up, and you will, forgive yourself and make a better decision.  GET YOURSELF BACK UP, GET BACK IN THE RING & GET SWINGING!  Instead of the bad choices you made in the past crippling you even more in your present and future, gain the wisdom from it and do your best in this day.