Senada Greca In Workout Gear Shares Upper Body/Abs Workout

Senada Greca may be on vacation, but she is just as dedicated to her workout routine as when she’s at home. Greca shared videos of herself doing an upper body and abdominal workout, wearing black exercise gear as she put herself through her paces in the bright sunshine of St. Barts. She also shared exactly which moves she was doing, breaking them down for each video. reca’s incredible, strong, toned physique is all the advertisement she needs for her training routine—here’s what her exercise regimen and diet look like.

1. Her Fitness Philosophy

Greca’s workouts are focused on strength training with weights and resistance bands. “I am a sincere believer that fitness and movement should be an inseparable part of someone’s life. We were born to be active, born to be mobile,” she told Glamour South Africa. “Thus, I encourage people to make movement fun and interesting, and in turn sustainable… I like to focus on legs 2-3 days per week, on upper body 2 days, and 1 full body workout per week. Sunday I work abs and throw in some fun active-rest work, like bicycling or a long walk.”

2. Lots of Protein

Greca’s diet is centered around protein intake. “I’m a flexible eater. My main focus is getting enough protein daily; carbs and fats fill the rest of my macros, which I intuitively track,” she told Glamour South Africa. “I suggest that most people do track their macros, especially in the beginning of their fitness journey, so as to learn what the proper way of feeding ones’ self looks like.”

3. Strength Through Aging

4. Sustainable Changes

Shutterstock

Greca encourages beginners to start with small, sustainable steps on their journey to fitness—and to keep a positive mindset. “I know where I have been mentally and physically when fitness wasn’t a part of my life, so wanting to keep the monsters of anxiety and depression away keeps me motivated and accountable,” she told Glamour South Africa. “I know for many, self-talk is an inhibitor, but for me it is the most persuasive and consistent accountability partner I could ever have. One just needs to change that self talk into being positive and encouraging.”

5. Full Workout

Here is Greca’s upper body abs workout in full, according to her post: “Upper / Abs Workout No Equipment, Anywhere so Save and Share 👯‍♀️. To train with The Senada Method, WeRise App Iink in my BIO 💪 Yes… I work out on vacation because to me, working out is not a chore, but rather a way to care for my body and mind. When we shift our perspective from “I have to” to “I get to”, then working out becomes not only enjoyable but also sustainable 🫶.”

8-12 reps x 4 sets

1. Dynamic push up to bear to knee touches
2. Superwoman to around the world with shoulder rotations
3. Superwoman leg hold with swimmers
4. Plank to side plank
5. Cobra push up
6. Pike push ups
7. Hollow body with around the world arms

Erin Stern, a renowned bodybuilder, recently shared a series of effective ab exercises on her Instagram, emphasizing the importance of core strength and precision in execution. Stern’s detailed instructions for exercises like pelvic tilts, single leg lifts, knee-ups, bicycles, and alternating side-ups highlight her dedication to fostering correct form and deep muscle engagement. Accompanied by tips such as maintaining a rounded lower back to better activate the abs, her post serves not only as a workout guide but also as an educational tool for her followers. This focus on technical detail supports her broader fitness philosophy, which integrates strength, stability, and aesthetics, making her a respected voice in the bodybuilding community.

1. She Does Ab Workouts

As you can see from her Instagram post, Stern likes to do ab workouts to stay in shape. The Mayo Clinic states that ab workouts have a lot of benefits. “Your core is the central part of your body. It includes your pelvis, lower back, hips and stomach. The stomach muscles sometimes are called abs. Core exercises train the muscles in your core to work in harmony. This leads to better balance and steadiness, also called stability. Stability is important whether you're on the playing field or doing regular activities. In fact, most sports and other physical activities depend on stable core muscles.”

2. She Uses Weights

Stern likes to use weights to keep herself in shape. She shared this post on Instagram of herself doing exercises with a landmine. Stern captioned the post, “Total body day - landmine edition 💪Workout: Thrusters 3x10. Deadlift 3x6-8. RDLs 3x12. T-bar row 3x10-12. Upright row 3x10 each. Shoulder to shoulder press 2xAMRAP. What did you train today?”

3. She Does Upper Body Workouts

Stern makes sure to do upper body exercises. She shared some of her favorites in this Instagram post. Stern captioned it, “Quick superset arm workout 💪Exercises: Inverse rows (emphasis on biceps). Decline push ups (triceps focused, elbows back & in). Plate hammer curls. Plate overhead triceps extensions. Cable high pulley curls. Triceps push downs (forward lean). I love starting with compound movements, as it helps increase overall calorie burn and hits back and chest. The last triceps exercise hits the long head of the triceps, which can be tough to target!”

4. She Does Cable Workouts

Stern likes to use cable machines to workout. She shared some of her favorites in this Instagram post. “My favorite cable exercises for rear delts 💪Cable crossover reverse flyes. Single arm reverse flyes. Rear delt raise. Rear delt/high rows. For all of these, think about going lighter with higher reps and using full range of motion. If you go heavier, other stronger muscles can take over and form will degrade. If you struggle to feel your rear delts, start with the single arm reverse flyes, and place your non-working hand on your rear delt to feel it working. I like to visualize myself hugging a barrel, and almost stretching my arm to reach across it without flexing at the elbow (keeping the same bend in the arm throughout).”

5. She Does Quad Workouts

Stern doesn’t skip leg day. She shared some of her favorite quad workouts in this Instagram post. Stern captioned it, “Looking for an alternative to leg extensions to build beautiful quads? Try one of these exercises: Reverse Nordic curl. Plank leg extension. Sissy squat. Heel elevated squat. These can also be great home alternatives for building that quad sweep!”

Gabriella Abutbol, a fitness influencer and activewear entrepreneur, keeps her followers motivated by regularly sharing her fitness routines on Instagram. In a recent post, Abutbol showed off her favorite upper body and strength training exercises, from lateral pulldowns to bicep curls and chin-ups. With a passion for fitness and her own activewear line, Gabriella's approach to working out is both empowering and effective, inspiring her fans to stay fit and strong. Here’s a breakdown of her go-to exercises and why they are so effective.

1. She Does Lateral Pulldowns

In her Instagram post, Abutbol is seen doing lateral pulldowns. According to Piedmont, these are very effective. “The lat pulldown is a fantastic exercise to strengthen the latissimus dorsi muscle, the broadest muscle in your back, which promotes good postures and spinal stability. Form is crucial when performing a lat pulldown to prevent injury and reap the best results.”

2. She Enjoys Working Out

Abutbol enjoys working out. She talked about this in the caption of this Instagram post. “Bikini abs. Someone asked me why I act 22 & why I’m so obsessed with working out so much (a hater from a burner account, becuz obviously a keyboard warrior can’t show their b*tch a$$ self. But anyways I’ll tell ya… I workout so I can age backwards😌 also… I own an activewear business @shopgea.co fitness IS my business. Enjoy the workouts. much love.”

3. She Works Her Abs

Gabriella Abutbol/Instagram

Abutbol has amazing abs, and she makes sure to do a lot of exercises to maintain them. She shared some of her go-tos in the caption of the previous Instagram video. “✌🏼😘3-4 sets x 12-15 reps. 1. reverse crunch 2. leg lowers 3. flutter kicks 4. Teaser.” The Mayo Clinic reports that ab workouts are important. “Your core is the central part of your body. It includes your pelvis, lower back, hips and stomach. The stomach muscles sometimes are called abs. Core exercises train the muscles in your core to work in harmony. This leads to better balance and steadiness, also called stability. Stability is important whether you're on the playing field or doing regular activities. In fact, most sports and other physical activities depend on stable core muscles.”

4. She Does Squats

Abutbol shared some of her go-to lower body exercises in this Instagram video. In it, she is seen doing squats. According to Piedmont, squats are very effective. “Whether you’re hoping to tone your muscles, strengthen your core or just improve overall health, squats are one of the best exercises you can do…Squats are a compound, multi-joint movement, which means they exercise several muscle groups. When you perform a squat, you work your calves, quads, hamstrings, glutes, core and part of your back. A squat has more overall benefits than, say, a bicep curl, which strengthens an isolated area.”

5. She Does RDLs

Gabriella Abutbol/Instagram

Abutbol is also seen doing RDLs in the previous Instagram video. ACE Fitness reports that the exercise has a lot of benefits. “The Romanian deadlift (RDL) is a traditional barbell lift used to develop the strength of the posterior chain muscles, including the erector spinae, gluteus maximus, hamstrings and adductors. When done correctly, the RDL is an effective exercise that helps strengthen both the core and the lower body with one move. Unlike the traditional barbell deadlift and other quad-dominant exercises such as leg presses, which place significant loads on the anterior portion of the knees, the RDL focuses most of the physical work on the muscles responsible for extending the hip and the knee from the posterior.”

Caroline Idiens, a fitness influencer and creator of Caroline’s Circuits, is inspiring her followers to end the year on a strong note. Recently, she shared a video on Instagram showcasing an intense ab workout, encouraging viewers to “just start” their fitness journey. “Get into that habit before 2025 and make the next 5 weeks your strongest yet 🔥,” she captioned the post, highlighting her focus on consistency and balance. From core exercises to full-body circuits, here’s how Idiens stays in top shape and motivates others to do the same.

1. She Works Her Abs

Idiens is seen doing core workouts in her Instagram video. According to The Mayo Clinic, these are extremely beneficial. “Your core is the central part of your body. It includes your pelvis, lower back, hips and stomach. The stomach muscles sometimes are called abs. Core exercises train the muscles in your core to work in harmony. This leads to better balance and steadiness, also called stability. Stability is important whether you're on the playing field or doing regular activities. In fact, most sports and other physical activities depend on stable core muscles.”

2. She Uses Weights

Idiens is seen using weights in her Instagram video. She also posted this set of videos of herself doing a full-body workout with weights. Idiens captioned the post, “A new FULL BODY circuit‼️ You're going to love this one ~ SAVE it for later🙌 Dumbbells (or water bottles)💪🏻Give this a try > 7 exercises ✅ ⚠️Remember to do both sides with static lunge & kneeling Arnold press! ⚠️10 reps of each • 3 sets • rest 20 secs between exercises • warm up first & take slowly ⚠️For your reference I'm using 4kgs.”

3. She Does Squats

Caroline Idiens/Instagram

Idiens shared some of her favorite workouts in this Instagram post. One thing she is seen doing is squats. According to Allina Health, this exercise has a lot of health benefits. “The squat is one of the all-around best exercises to do for your lower body. It strengthens and tones muscles in your thighs, butt and calves and improves posture, balance, flexibility and inner core strength. Squatting also improves bone mineral density to keep your bones strong.”

4. She Does Glute Bridges

Caroline Idiens/Instagram

Idiens is also seen doing glute bridges in the previous blurb’s Instagram post. According to NASM, this workout has a lot of benefits. “Glute bridges are a useful exercise for building core stability, building glute strength, and improving overall exercise form and function. When performed as a stabilization exercise, glute bridges activate the glutes to function as they are supposed to in other movements like squats, deadlifts, walking, and running. Adding weight progresses glute bridges into a strength exercise, which can build strength in the glute muscles. By increasing glute activation and strengthening the glutes, not only will your form get better in other exercises, but you might also gain the added benefit of reduced low back pain in your everyday life.”

5. She Works Her Shoulders

Idiens makes sure to do upper-body workouts. She shared this post on Instagram of herself doing shoulder exercises. Idiens captioned the post, “SHOULDERS🔥🔥🔥 70 reps of 💪🏻💪🏻 Go lighter with these 🔑 time under tension • endurance ✔️⏰Try this short sharp shoulders sequence in your workouts. Perform all 6 exercises, 15 sec rest in between. Aim for 3-4 sets. 10 reps of each✅ 1. Pulse 2. Steering Wheel 3. Arm Circle 4. Single Press (both sides) 5. Narrow Press 6. Lateral Raise.”