Home Gym: Baby c Section Abs

Showing posts with label Baby c Section Abs. Show all posts

Monday, September 12, 2016

Why YOU are doing Crunches Wrong...

Hey!
I wanted to send you today's back day workout. It's easy. You can do it at home. All you need is a band!

If you don't have a rig to wrap your band through, open a door and hook the band around the doorknob. Or buy a door attachment and hook the band through it and close your door. Ask a family member to help hold it. Wrap it around a tree outside. Use an outdoor post or flag pole. Anything works! Just be creative!

So here's today's workout list!

And here's the demonstration of the movements:

In addition, I went LIVE on Facebook today to discuss why you may be doing crunches wrong. I have a lot of women asking me while their necks hurt when they do crunches as part of our 5-Day Ab Challenge. So here is my 4 steps to help alleviate that.

4 Steps to Alleviate Your Neck Pain During Abs!

1) Roll up a towel and place under low back.

2) Place a ball between your knees to squeeze.

3) Use a band or towel behind your neck to cradle your head.

4) Keep your neck neutral, don't let you chin jut out, and BREATHE.

For more tips and tricks like these, check out my 4-Week Strength Training Template to Safe and Effective Weight Lifting here--> Everyday I will email you workouts, tips to best complete the movements, video examples, and my personal insight to your success.

Thursday, August 11, 2016

3 Tips to Eliminate Your C-Section Pooch

It's Monday!!! So my sheLIFT's workout tip of the day is for the mama's out there!!

Here are my tips to help eliminate that C-Section Pooch that seems to NEVER go away.

1) Work the pelvic floor muscles FIRST. You can do all the crunches you want and only ever hit the surface muscles of the abdominals while the intrinsic inner muscles never get targeted or stronger. So start with the small stuff first. Lying flat on your back. Feet flat on the floor. Visualize a kegel (or stopping the flow of urine) tightening up those areas as your slowly lift your hips and pelvis off the floor and squeeze and hold for a few seconds. Slowly return to the floor. Repeat that exercise 10-15 times a day.

2) Then, begin incorporating the exercises mentioned in my video. Add a ball to squeeze between your knees or a band to press against on the outside of your knees to help engage that transverse abdominus and inner pelvic floor. These 2 steps right here are crucial to engaging and developing that strength you need to firm and tighten up your lower abs.

3) Learn to engage these muscles groups without having to think about it. So the more you practice "bracing" and tightening your lower pelvis and abs first when you are completing ab workouts or any type of core work, the quicker your body will begin doing it on it's own---as muscle memory.

Don't rush this process as it takes time. Make sure to be mindful of engaging the lower abs and pelvic floor muscles FIRST before the rest. Make it muscle memory before moving on to harder and seemingly more "intense" exercises.

For more full-body workout tips like these and how to get started on a strength training plan that is safe and effective for you, sign up below and I will email you RIGHT AWAY.

Saturday, July 23, 2016

The BEST Love-Handle Ab Workout.

Just need a mat today...

And a desire to get rid of those love handles. You know those ones that sit right on top of your pants or swimsuit???

Yes, those. While 80% of this problem is related to your nutrition, I'm still going to show you some exercises to strengthen the muscles that run through that area because if anything else we want to get stronger, right?! More muscle equals faster metabolism!

SO, here's how it goes....
It's called Oblique 8's...
8 sets of 8 of each exercise each side...

8 rounds of:
8 Russian Twist
8 Side Plank Raises (R/L)
8 Side V-Ups
8 Quadraped Reaches

Did you know technically you can NOT spot reduce??? But what you can do is increase your lean muscle with strength training and properly programmed cardio and eating enough calories to rebuild this muscle AND therefore BOOST your metabolism. More muscle equals more fat-burning hormones...and that equals less LOVE handles. Win-win.

If you are unsure where to begin, I recommend completing my 4-Week Strength Training Template. It delivers daily emails to your inbox with video's, tips and tricks for safe and effective movements, it helps prepare you for building a base strength to boosting that metabolism AND it will help you eliminate that love-handle region.

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