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Hi, Zuzana. Great workout so far. You are helping alot through example (with form and technique) and also by identifing muscle groups you are working. The core is a very difficult area of the body to keep fit but is so important for so many other exercises and activities.

Hi Zuzana. I’m in Indonesia, I’ve just wanted to say to you that i do sit up all night 30 reps and push up 30 all night. But i have a problem the sit up doesn’t make good effort like your abs. How do i get a great abs?

ps. Nice abs

Hi Zuzana! Can I just do this one workout around 7ish or 30 minutes after I eat dinner? I do a full 1 hour workout, in the afternoon around 2-3 the same time everyday. but I like to do alittle workout before I go to bed. I will switch my little workout before bed everynight. Would that work?

Hi, Zuzana
wonderful your videos,very impressive!!In my forum site you are star and in our gym too!

Best Regards
from italy

thank you and keep up the great work

Hey Z,
Thanks for all your workouts and helpfull hints, they are AWESOME. I have a question, I have had knee surgery recently and so the jump roping is a little to much for me right now. Is there any other cardio like that, that I can do in between?

Hi Amanda,
I don’t want to recommend any exercise because knee surgery sounds serious and your doctor should know better what kind of stress you can or can not put on your knee.

Hi Zuzana,

Thanx so much for all the execise’s you’ve posted, I don’t need to go to the gym anymore, which is excellent!!

I’ve had 2 children and my stomach is stil quite wobbly. Do I just do the crunches and ab exercise’s or are the other things I need to do to get my stomach down? Because some people say you need to lose the fat first by doing loads of cardio before you can tone that area and no matter how many sit ups you do, it won’t work! When I do lose weight, it’s alwzys from everywhere else in my body, apart from my stomach!! Thats my main target, to get it flat and tone my whole body. Could you give any suggestions please.

And thanx again Zuzana, I love your website. I’ve already recommended it to many friends!

Shahnaz
London x

Hi Shahnaz,

you really need to get your body fat percentage down in order to get flat and toned abs. You can strengthen your abs but if you have an excess of fat on your belly, then you won’t see them anyway. The best is to focus more on training the biggest muscle groups on your body that will burn the most amount of fat even when you are at rest. So my advice is to work all of your major muscle groups until it will be visible even on your abs.
Best,
Zuzana.

Hi Zuzana how’ve you been?

I’ve been really achy with the muscles and i think it’s a good thing, on Saturday the 11th of April, i started my day plannning on what exercise to do, and i began in the early afternoon with 15minute jump rope. One of my friends gave me this idea.

I rested after that because i got out of breath, then I thought about doing one of your methods, i used the Hard core workout 1 and 2 : AB Attack and it’s no joke I enjoyed it. I’ll keep working on the workout routines…thanks a bunch. :)

Hello Zuzana!
I’m from Poland and I admire your work. I, myself, have been working out for about 3 years with breaks during winter (I know it wasn’t good). Anyway, I’m learning from you now and I’m trying to follow all your tips. I was just wondering why it is necessary to do some 2-3 mins. of cardio between the exercises? How does it work on my body and my muscles?
Kind regards,
Jazzy

Greeting Zuzana,

Currently im working on my abs.

To be more precise on how i work on my abs, it is exactly same as the video of yours: “Hard Core Workout 1: Ab Attack Exercises”

3 times a week, 20 reps 5 sets in one time. Before workout, i spend 10 mins of stretching and in the end of work out, i spend another 10mins of stretching session. I don’t drink water while work out.

The question i have for you is while i’m work on my abs, i feel a little dizzy. What kind of sign that the dizziness i’m experiencing, is it positive or bad?

Thank you for your attention.

Sincerely,
Ian

Hi Ian, you might be dizzy because you are dehydrated, you should be drinking a lots of water during your workouts. Always.

Hi Zuzana – Your body is a thing of beauty. You obviously put a lot of time into it. I am just getting back into the gym and am starting to do some of your exercises. You are so hot that I stay motivated to do more. What is your secret to working out even when you don’t feel like it? If you ever need an extra photographer in NY im always available.

Hi Rog, I am actually not putting that much time in my workouts. I workout every day but max. 40 minutes. Usually I spend about 20 – 30 minutes on my workouts. I get lazy like everyone else but I can push myself. Thanks for your comment.

Hi Zuzana,

Just wanted to let you know your workouts are motivating. I’ve been out of shape for the last ten years. I used to be a very athletic person, but work/life has slowed me down. My question, How long should me workouts be in the begining?

Best regards,

Sofio

HI Sofio, it depends on how you feel but in general, your weight training shouldn’t be longer than one hour.

[...] admin wrote an interesting post today onHard Core Workout 1: Ab Attack Exercises | free <b>fitness</b>, and <b>…</b>Here’s a quick excerpt [...]

[...] admin wrote an interesting post today onHard Core Workout 1: Ab Attack Exercises | <b>Fitness</b> Advice, Workout <b>…</b>Here’s a quick excerpt [...]

thanks zuzana for your awesome website! i discovered muscles i didnt even imagine i could have..
merci, merci beaucoup =) & please keep doing

Hey Z,

How many days should I do cardio a week? Also how long should i do it each time? What would you recommend to do burn lots of calories? Types of excercises…. One thing iwanted to say that i love your videos.

Jesse

Hi Jesse,
you should have a cardio workout at least 3 times a week, but you can also do circuit workouts that will give you benefits of cardio and strength training in one go. That’s what I like to do, because it saves time and I can use that time for other activities that I am enjoying like tennis or swimming – which could be also a great cardio, but I look at it more as an active rest.

hey Zuzana,
I copied your message below from one of your answers and was wondering if you can go into more detail on what you mean about the passage below?

You can strengthen your abs but if you have an excess of fat on your belly, then you won’t see them anyway. The best is to focus more on training the biggest muscle groups on your body that will burn the most amount of fat even when you are at rest. So my advice is to work all of your major muscle groups until it will be visible even on your abs.

Hi Jesse,

It means that your body might store the most amount of fat on your belly and because it is hard and almost impossible to ged rid of the fat only from a particular part of your body, you have to be patient. You can absolutely get rid of the fat on your belly, but only if you get the rest of your body in the best shape possible.

Intensive and regular cardio is not the only way to burn fat. If you build muscles, your body will burn fat at a much hire rate, because muscles need energy just for maintenance. Fat just sits on your body, it doesn’t require any energy. So the more muscles you have – I mean stronger and bigger, the more fat your body will burn just to keep them.

hi,i want to ask some of the crucial points before we ahead towards any workout.What i all want to ask is for Abz,u have told some exercises and they re really helpful n i do them daily specially the one in which u have told to hold our head with hands at the back n by raising our leg in 90 degree position we have to lift our back and, also by raising our leg high up we raise our bump slightly in which u said that its a slightest movement but maximum effect on our lowere Abz.But do we have do these exerices each day or we have to these exercise in alternate days?As far as i know we must do every exercise,regardless what it is in alternate days because every muscles in our body take 48 hrs for the rest n to grow.

Hello Zuzana,
I just gave birth, and right now I’m hating my belly big time. What excercises do you recomend for me to get back in shape faster?? Also I always had problems getting my thighs in shape, what is the best excercise to get them nice and tone?
PS. Sorry if I wrote something wrong, I’m still practicing on my english. Greetings from P.R.
Ary

Hi Ary,
please read my F.A.Q on How to start using the workout routines here on BodyRock.Tv – this should help you to get started. You have to work your body as a whole. Targeting only the problem areas won’t help you. My workouts will target every area of your body and help you to loose fat and get in shape. You have to be patient, because your body burns away fat evenly across your whole frame, so the problematic areas where there is the most fat will take you the longest to transform. It takes time and effort but it can be absolutely done. I have gotten so many comments from girls all over the world who have been following my workouts and achieved incredible results. All it took was their effort and determination. You have the same power inside of you, so use it.

hi,i want to ask some of the crucial points before we ahead towards any workout.What i all want to ask is for Abz,u have told some exercises and they re really helpful n i do them daily specially the one in which u have told to hold our head with hands at the back n by raising our leg in 90 degree position we have to lift our back and, also by raising our leg high up we raise our bump slightly in which u said that its a slightest movement but maximum effect on our lowere Abz.But do we have do these exerices each day or we have to these exercise in alternate days?As far as i know we must do every exercise,regardless what it is in alternate days because every muscles in our body take 48 hrs for the rest n to grow.

Hi Sadiq,

you can work your abs every day if you want, but it is better to change the exercises. Your abs are getting a good workout with most exercises anyway. When you are performing squats, deadlifts, pull ups, push ups, etc. your core and abs are contracting.

This isnt for loosing weight right?…I dont wanna get any skinnier!!!

Hi Israa, if you don’t want to get skinnier than you have to eat the same amount of calories or more then you burn. That said, exercise it self won’t make you skinnier, only more tight or muscular.

Hi Zuzana…

let me begin by saying that I absolutely love your website and your workouts. Thank you so much for the time and dedication.

First of all I am 21 yrs old, 102 lbs and about five feet tall. I never really worked out that much because I just couldnt get myself into it and i was always skinny so i didnt feel like i needed to. But recently i put on like 5- 7 lbs and so i got a little scred that if i didnt workout I would eventually add on too many pounds and since im short thats no good. So now i am relly trying to get in t least 20 mins a day. Most weeks i exercise about 5 dys week.
My question is, since i now do cardio, ab workouts, pilates, and your video workouts… should i expect to lose weight or stay about the same? … i do know that muscle weighs more than fat so i wonder if that will cause my weight to stay the same or maybe even increase?

Much love,

Nerissa

hi zuzana

i have started one year back..and have lost 12kgs..recently i started working ot my abs( 4months). They seem to have reduced in inches(1-2″)..but i have two new issues-

1. my skin around the waist has become very loose..when i sit, i can see so many folds..:(
2. my lower abs seem to be protruding..upper part has reduced but the lower is way protruding..it makes me look awkard..i do vacuums…please help me..am desperate..

wat should i do..kindly guide me…:( am very frustated..!! i think i lost the weight very soon…..am only 27yr old…i feel very uncomfortable with my body now….looking forward to your reply..

thanks..genie

Hi,
Can I run on treadmill for the cardio part of it?

Thanks

ahoj, super videa.. nevěděla jsem, že jsi Češka, až poděbradka prozradila.. Našla jsem to náhodně a hned jsem musela si zkusit něco zacvičit:)

Diky Verco :)

Zuzana, is this just the first part to the work out? Or is the other “Ab Attack” video a separate work out?

Hi, I’ve been doing your abs attack exercise and I don’t feel it’s doing much for my lower abs. What is the best exercise for lower abs???

Dear Zuzana,

i’ve tried doing crunches, but why do i feel giddy when i lie on the ground?

& my neck feel sore when i do crunches, am i doing it wrongly?

thank you.

Hey zuzana first I want to say your body rocks and I wish if I have body like yours I want to tell you about my broblm I have goin jym for 1year and 2 month and I dident lost any wieyth ido have diet pleaze help me I want lose belly fat

I loved reading your new blog post.