Sleek Sexy Abs

http://www.redcarpetready.com

About Valerie Waters & Red Carpet Ready…

Hi! I’m Valerie Waters, Personal Trainer to some of the most beautiful women in Hollywood. I have over 17 years experience and have been featured in magazines such as Vogue, In Style, Vanity Fair, Glamour, Fitness, Self, Men’s Fitness, In Touch Weekly and many more. I am the Spokesperson for the California Raisins and Sweden’s #1 weight loss product CUUR. I am also a member of the National Fiber Council and the author of Red Carpet Ready. Red Carpet Ready is the ultimate fitness program designed to get you in the best shape of your life in just 6 weeks. This program has been tested and proven by my clients such as Jennifer Garner, Poppy Montgomery and Cindy Crawford. It can be done at home or at the gym. The information contained in Red Carpet Ready and Red Carpet Ready Abs is for education purposes only. It is not medical advice and is not intended to replace the advice or attention of health-care professionals. Consult your physician before beginning or making changes in your diet or exercise program, for diagnosis and treatment of illness and injuries, and for advice regarding medications.

Valerie Waters Celebrity Personal Trainer www.redcarpetready.com www.redcarpetreadyclub.com www.valslide.com


DISCLAIMER:

Exercises Disclaimer: The exercises provided by Valerie Waters (and www.valeriewaters.com) are for educational and entertainment purposes only, and is not to be interpreted as a recommendation for a specific treatment plan, product, or course of action. Exercise is not without its risks, and this or any other exercise

program may result in injury. They include but are not limited to: risk of injury, aggravation of a pre-existing condition, or adverse effect of over-exertion such as muscle strain, abnormal blood pressure, fainting, disorders of heartbeat, and very rare instances of heart attack. To reduce the risk of injury, before beginning this or any

exercise program, please consult a healthcare provider for appropriate exercise prescription and safety precautions. The exercise instruction and advice presented are in no way intended as a substitute for medical

consultation. Valerie Waters (and www.valeriewaters.com.com) disclaims any liability from and in connection with this program. As with any exercise program, if at any point during your workout you begin to feel faint,

dizzy, or have physical discomfort, you should stop immediately and consult a physician.

Information Disclaimer: The information provided by Valerie Waters (and www.valeriewaters.com) is for educational and entertainment purposes only, and is not to be interpreted as a recommendation for a specific

treatment plan, product, or course of action. Valerie Waters does not provide specific medical advice, and is not engaged in providing medical services. Valerie Waters does not replace consultation with qualified a health or medical professional who sees you in person, for the health and medical needs of yourself or a loved one. In addition, while Valerie Waters frequently updates contents, medical, health and fitness information changes rapidly, and therefore, some information may be out of date. Please see a physician or health professional

immediately if you suspect you may be ill or injured.

Products Disclaimer: Valerie Waters (and www.valeriewaters.com), the manufacturers and distributors assume no liability or responsibility for accidents or injury to persons or property that result in connection with

exercise and use of The Valslide or the Red Carpet Ready program.

Copyright © 2008 Valerie Waters Personal Fitness


Preview of Red Carpet Ready Abs The Guidelines

Disclaimer: You must have a complete physical examination if you are sedentary, if you have high cholesterol, high blood pressure, diabetes, are overweight, or if you are over 30 years old. Please discuss all nutritional changes with your physician or registered dietician. If your physician recommends that you don’t

use Turbulence Training, please follow your Doctor’s orders.

1. Beginners must complete level 1 circuit before advancing to the next level. 2. Do an ab workout 3 times per week either at the beginning of a RCR full body workout or on a separate

day. 3. Each set of ab exercises should be performed in a circuit. Do not rest between exercises. Rest 1 minute

at the end of each circuit. 4. Do each circuit up to 3 times, but do each circuit only once in your first workout. 5. Do each exercise slow and controlled. Don’t forget to breathe!


Getting Great Abs The Rules

If you want sexy flat abs that will get you noticed on the Red Carpet or in a bikini then you need to do a little more than just ab exercises, regardless how good those exercises are. It is important that you also melt the unwanted belly fat off through proper diet and full body exercises. Here are a few basic guidelines. For a detailed explanation of what you need to do to get great abs and a killer body then check out my book Red

Carpet Ready!

The Basics:

1. Eat breakfast. Always! A latte and fat free muffin from Starbucks does not count. 2. Eat 5-6 times per day to control blood sugar and boost metabolism 3. Include 3-4 ounces of lean protein at each meal and 1-2 ounces at each snack. 4. Do you r Red Carpet Ready full body strength workouts 3 times per week 5. Do your Red Carpet Ready ab circuit at the beginning of your RCR full body workout OR on your

interval day 6. Eliminate refined carbohydrates


Sneak Preview! Red Carpet Ready Ab Workouts

Level 1

Glute Bridge Do 15 reps Plank Hold 30 seconds Side Plank Hold 10 seconds, then switch sides Crunch, pull one knee in Do 20 reps, then switch legs Rest 1 minute, then repeat circuit 1-3 times

Glute Bridge • Lie on your back with your arms at

your side and your knees bent. • Begin by squeezing your glute

muscles and lifting your hips until your body forms one line from your head to your knees.

• Inhale as you lower your body back to the floor and exhale as you raise your lower body.

Plank • Lie face down with your

forearms on the floor under your chest.

• Raise your body in a straight line supporting your weight on your forearms and toes.

• Keep your back straight, abs tight, and chin slightly tucked.

• Make sure your hips don’t sag.

• Hold this position for the specified amount of time and try to increase the duration each workout.

Side plank • Get into a side plank

position by lying on your side with your elbow under your shoulder and your feet stacked.

• Raise your hips off of the ground and hold for specified amount of time and then switch sides.


Crunch, pulling one knee in • Lie on your back with

hands behind your head, one leg out straight at knee height.

• Crunch your chest and head into your knee as you pull the knee in.

• Extend leg back out as you lower your shoulders and head back toward the floor.

• Finish all reps and then repeat on the other side.


Level 2

Glute bridge with ball squeeze Do 15 reps Reverse crunch Do 20 reps Crunch pull one knee in, crossover Do 20 reps Ultimate crunch Do 15 reps, then switch legs Rest 1 minute, then repeat circuit 1-3 times

Glute Bridge with ball squeeze • Lie on your back with your

arms at your side and your knees bent with a ball between your knees.

• Begin by squeezing your glute muscles and lifting your hips until your body forms one line from your head to your knees.

• As you lift the hips squeeze the ball.


Reverse crunch • Lie flat on your back with

arms down at your sides. • Keep your legs fairly

straight as you bring them up until your feet point toward the ceiling.

• Lower legs back down until they are 2” from the floor and repeat for remaining reps

Crunch, pull one knee in, crossover • Lie on your back with

hands behind your head and your left leg out straight at knee height.

• As you crunch up, bring your right elbow toward and left knee together.

• Lower back down and repeat for remaining reps. Then switch sides.


Ultimate crunch • Lie flat on your back with

your hands out to the side. • Sit all the way up, pulling

your left knee in and hugging it.

• Lower back down without allowing your head to touch the floor.

• Finish all reps on one side and then switch sides.


Level 3

Single leg glute bridge • Lie on your back with your

arms at your side. Extend one leg straight out, inline with opposite knee.

• Begin by squeezing your glute muscles and lifting them up until your body forms one line from your head to your toes.


Modified Turkish get up • Lie flat on the floor with

your right leg bent and your left leg extended and 10 inches from the floor and a dumbbell in your right hand.

• Exhale as you reach that dumbbell toward the ceiling while coming to a full sit up.

• Slowly lower down and then repeat for remaining reps.

Ultimate toe touch • Lie flat on the floor with

legs out straight and arms out to the side of you.

• Raise your left leg and touch your toe with your right hand, making sure both shoulders come off of the floor.

• Alternate back and forth until you have completed all reps.

Single leg glute bridge Do 12 reps, then switch legs Modified Turkish get up Do 10-12 reps X 5 lbs Ultimate toe touch Do 15 reps, then switch legs Plank on ball Hold 30 seconds Rest 1 minute, then repeat circuit 1-3 times


Plank on Stability Ball • Get into a plank position on

a stability ball as pictured. • Hold that position for a

specified amount of time.


Valslide Abs

Single leg glute bridge Do 12 reps, then switch legs Valslide Mountain Climber Do 20 reps, each leg alternating Valslide 1-arm-slide Do 1 reps, each leg alternating Oblique crunch on Bosu Do __ reps, each side Rest 1 minute, then repeat circuit 1-3 times

Single leg glute bridge • Lie on your back with your

arms at your side. • Extend one leg straight out,

inline with opposite knee. • Begin by squeezing your

glute muscles and lifting them up until your body forms one line from your

head to your toes. • Inhale as you lower your

body back to the floor and exhale as you raise your

lower body.

Valslide® Mountain Climber • On floor, assume push up

position, body straight, arms under shoulders, and

each foot on a Valslide. • Draw abs in and activate

glutes. Slide right knee towards chest and exhale.

• Slide back to start. Slide left knee in towards chest

and exhale. • Continue to alternate

between legs for remaining reps.

Valslide® 1-arm-slide • Get in push-up or plank

position with a Valslide under each hand.

• Hold abs tight as you slowly slide both hands out

a few inches in front of your shoulders until you are just barely able to maintain

a plank position. • Walk your toes in a couple

of steps to come back to a comfortable plank position.

• That is one rep. Repeat for remaining reps.


Valslide Oblique crunch on Bosu • On an up-side-down Bosu, assume

push up position, body straight, arms under shoulders, with each foot on a

Valslide. • Draw abs in and activate glutes.

Slide right knee towards the left elbow exhaling as you do so.

• Then do the other leg. Continue alternating side to side until you

have completed all reps.

Products Disclaimer: Valerie Waters (and http://www.valeriewaters.com), the manufacturers and distributors assume no liability or responsibility for accidents or injury to persons or property that result in connection with exercise and use of The Valslide or the Red Carpet Ready program.

Sleek Sexy Abs

Documents

Transcript of Sleek Sexy Abs