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The Firm: Flat Abs Solution

Backcover description: The Ultimate Core Carver. Get rock hard abs and a tight, lean body with five-brand new core workouts from The Firm Master Instructor Rebekah Sturkie. Blend cardio, sculpting, and spot work for faster, flatter results! Mix and match all five

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Equipment used


	Dumbbells

The Firm: Flat Abs Solution

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Detailed specifications • Minute-by-minute graphs • Descriptions by certified instructors

Level:		Intermediate

Aerobics impact:		Mixed

Aerobics choreography:		Basic

Toning emphasis:		Abs

Emphasis details

Toning Emphasis

Lower body:		5 minutes	(11%)
Upper/lower:		10 minutes	(22%)
Abs:		29 minutes	(67%)

	(includes toning in aero/tone intervals)

Instructor:

Rebekah Sturkie

Customer rating:

(average of 16 customer ratings)

Time graph for The Firm: Flat Abs Solution

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Certified instructor description: Each of the five segments works your core in a different way. They all have a definite "Firm" feel — effective exercises and simple moves combined with smooth transitions (plus, Rebekah's cue-ahead instruction make them very easy to follow). The first section is familiar floorwork, mostly curl and crunch variations. The next sequence features functional fitness moves like bending, reaching and twisting. That's followed by an aero/tone series that burns fat as it works multiple body parts. The fourth segment targets all your core muscles — front, sides and back. The DVD ends with classic Firm aero/tone intervals — choreographed, abs-engaged cardio with short toning sections. Requires 2 to 5 lb. dumbbells. ©2012. DVD has: Chapter menus.

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16 Customer Reviews Or, Write your own review
The Firm: Flat Abs Solution
For Beginners Only
I have tried 3 of the 5 workouts on this DVD - I was really disappointed. Usually the Firm workouts are "workouts" - this one is too tame for me...really a beginner level. - posted by Patti on 5/2/2013

Good ab workout
You can feel the abs working, Liked this workout. - posted by judy on 4/18/2013

a little hard to follow
I purchased this DVD because I wanted more variety in my DVD workout collection. I do several "Biggest Loser" DVD's regularly and like them. I have never bought a "Firm" DVD. The moves were a little hard to follow. Instead of concentrating on one move for several repetitions, they add in two to three extra steps. This may be okay for more advanced exercisers, but I thought it was really complicated. They added the moves in very fast and by the time I figured out the order of the moves, it was time to move to another exercise. I don't think that I will purchase another Firm DVD again. - posted by Sara on 3/14/2013

great Ab routine
I've been doing this dvd for the past 3 weeks and my abs have never looked better! - posted by Sara on 2/28/2013

Super...
These are all excellent routines. Thanks! - posted by Nancy on 2/24/2013

FIRM Flat Abs Solution
I really like this DVD. Of course it's as heart-pumping workout as most of the FIRM workouts, but I bought it so that I could tack on some abs work to other DVD's that don't include that, and for that purpose it works fine. I enjoy it. - posted by Cynthia on 2/11/2013

Nice ab workout
Did this workout because I was sore from the day before , using Jari love ripped to the core workout..it was excellent for that because it was mostly abs, and some cardio too. The last 20min session was good for a sweat. ( I did the whole thing. ) so it is good for a workout when you don't need to do strength training, but abs are always a good choice. Definitely like how they got your heart rate up a bit too. Nice workout, with some good new moves. - posted by Leap9 on 2/5/2013

Too easy
I was looking forward to this workout because I'm always interested in strengthening my core. The problem with this dvd is that it's not challenging enough. Just when I get to the point where I'm feeling it in my core, she switches to a new exercise and it's no longer challenging. The best segment is the final 20 minute cardio section, but you can get the same benefits from any of the other Firm express workouts. I'd pass on this one....... - posted by Anne on 1/30/2013

Love it!
I have been exercising with the firm for years. Rebekah abs look great. I felt my abs working in the first session. - posted by Cinda on 1/25/2013

Unique, Ab-focused workouts
I guess I'm in the minority~I really like this workout. I found the exercises fresh and like the way they engaged total core~not just the abs. They're great to add on to other workouts and bootcamp and the cardio both got my heart rate elevated to burn fat while targeting my abs. I love to do ab-focused cardio moves so this is a winner for me. - posted by Elaine on 1/22/2013

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Reading a Time Graph

Each workout shows a time graph of the workout sequence, from beginning to end. For example, this workout starts with a 10-minute warm-up and ends with a 10-minute stretch. In between, you'll do aerobics, then toning, then a cooldown.

Segments that include both aerobics & toning
Some workouts combine aerobics and toning. If the aerobics and toning are done at the same time, you'll see a "blended" graph. If the aerobics and toning are done in short, alternating intervals, you'll see an "interval" graph.

Chapter menus

You can play only the individual workout segments you want by picking them off a chapter menu (one at a time).

Level

Beginner: Just starting out, very overweight or haven't exercised in over six months.

Intermediate: Active in sports, dance or any regular exercise (2 to 3 times per week).

Advanced: Very active in sports or consistently work out four or more times per week.

Aerobics impact

Lower Impact: Both feet never leave the ground at the same time. This minimizes stress on your knees.

Higher Impact: Includes movements like jumps, hops and skips. Very high-impact is called plyometrics.

Mixed Impact: This alternates or combines the above styles.

Aerobics choreography

Basic: The easiest to follow. It ranges from simple walking-style marches to sports and athletic movements.

Complex: More intricate combinations and patterns. They're ideal for people who like to dance.

Moderate: More interesting than Basic, less dancy than Complex.

Toning emphasis

Upper body: Arms, chest and back.

Lower Body: Legs, thighs, hips and buttocks.

Abs: Abdominals (stomach), core and sometimes lower back.

Total body: Tones all three of the above muscle groups.

Aerobics & Toning

Definition: Includes two workout activities. The aerobics segments are fast-paced standing movements like marching, dancing and jumping. These segments require no equipment. The toning sections are slow, controlled movements working against a resistance. These may include Pilates and weight training.

Benefits: The combination of both activities provides a balanced workout. The aerobics burns calories, strengthens your heart and increases stamina. The toning builds lean muscles, increases your metabolism and makes everyday activities easier.