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Post-Baby Ab Rehab Workout
| Posted on May 17, 2010 at 12:34 AM |
Almost every mom dreams about getting her abs back in shape after giving birth .
Do this super-quick workout three times a week and you'll see firmer abs in no time!
Single-Leg Circles
Lie faceup on the floor with your arms at your sides, palms down. Scoop your belly in (imagine you're pulling your belly button toward your spine) and extend your right leg toward the ceiling, toes pointed and turned slightly outward. Inhale and imagine that you're tracing a circle about the size of a dinner plate with your right leg, tightening your abs to keep hips still on the floor throughout the movement. Circle 10 times clockwise, then repeat in a counter-clockwise direction. Switch legs and repeat.
Single-Leg Plank
Come into upper push-up position with your hands beneath your shoulders, feet together. Curl your toes so that some of your weight is on the back of them. Keeping abs tight and tailbone straight, lift one leg a few inches off the floor and point your toes; hold for five seconds and release. Repeat with the opposite leg to complete the set. Do 5 to 8 sets.
Quarter Curls
Lie on your back with your knees bent and shoulder-width apart, feet flat on the floor, and your hands behind your head (or ears, if you tend to pull on your neck). Scoop your belly in and curl your shoulders off the mat. Hold there for 5 counts, then exhale as you slowly lower yourself back down onto the floor. Do 5 to 10 reps.
Toe Taps
Lie faceup on the floor with your legs in tabletop position (knees bent at a 90-degree angle with feet off the floor), palms facedown by your sides. Tighten your abs and exhale as you lower your right foot to the floor, keeping knee bent. Inhale, then exhale as you return your right leg to starting position in 4 counts. Tap 5 times with each leg.
Scrabble Ball
What you'll need: A stability ball, a pair of 2- to 5-pound dumbbells, and a mat.
Get into plank position with hands under shoulders, legs extended, back straight, and feet on top of a stability ball, forming a line from head to heels.
Keeping abs tight, roll ball under feet to spell out the letters of the alphabet.
Aim to spell up to O.
As you advance, try to make it all the way to Z.
Horizontal Plank
Get into plank position on mat (hands under shoulders, legs extended, feet hip-width apart, back straight, abs engaged), holding a dumbbell in left hand.
Slowly lift left arm straight out to side at shoulder height, keeping hips and core still.
Lower arm.
Do 10 reps, staying in plank.
Switch arms; repeat.
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How much is too much?
What type of activity is best?
There are no absolute answers for these questions. Each person needs to decide what activities they will engage in to stay healthy and fit.
Activity will keep you healthy, physically fit, and safe from injury; it will also help lessen your pain. Different types of activity need to be balanced for optimal fitness.
Here are a few suggestions that can help you.
Activity for Flexibility
To maintain flexibility in your muscles, ligaments, and tendons, you should stretch daily. This takes only a few minutes and pays off in many ways.
You will likely feel better in general, have less pain, have fewer flare-ups, and also be at less risk for injury. In addition, without adequate flexibility, you will not be able to use the correct body mechanics for daily activities, putting you at greater risk for pain or injury.
Activity for Strength
Maintaining strength in your muscles will allow you to do more with less effort and pain.
You will be able to perform activities with safer technique, for example, lifting with your legs, not on your back. Having strong trunk muscles will allow you to keep your back in a comfortable neutral position while engaging in a variety of activities.
Activity for Endurance
Endurance will allow you to maintain activities for longer periods. You can build endurance for any activity ? whether it is walking, gardening, or sitting in a chair ? simply by gradually performing the activity for slightly longer periods. The result will be greater energy and the ability to participate in the things you want to do.
Activity for Aerobic Fitness.
Aerobic fitness is accomplished by engaging in activities that moderately raise your heart rate. Such activities include walking, riding a bike, dancing, and working in the yard. We know that this is good for your heart, lungs, and health in general; and it helps you to maintain a proper weight and also releases endorphins, your body's natural painkillers.
A Balanced Program
I recommend you consider a balanced program, including activities for flexibility, strength, endurance, and aerobic fitness.
Strengthening muscles without proper attention to flexibility could make you feel worse. Similarly, overworking some muscles while neglecting to strengthen others can cause more problems.
Train Safe, Train Wise, Be Healthy
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Is Exercising Three Times A Week Enough?
Is Exercising Three Times A Week Enough?
It is recommended that adults get a total of 30 minutes of physical activity on most, if not all days of the week.
I suggest that for three or four days this should involve more vigorous exercise lasting at least 30 continuous minutes. "Vigorous" means with your heart rate at around 70-85 per cent of it's maximum (220 beats per minute minus your age). If you simply want to maintain where you are at now, do 30 minutes of activity most days of the week.
If you want to improve fitness, lose weight or tone up, you will need to work harder, incorporating cardio and strength or resistance training into your routine.
Does Low Intensity Exercise Burn Fat?
You probably heard this one a lot: working at around 50-60 per cent of your maximum heart rate burns more fat than a workout at 70-85 per cent needed for boosting fitness.
While low intensity exercises is great for beginners (its low impact and most of the fuel that you burn is fat), exercising at a higher intensity is better for weight loss, because you burn more fat per minute plus a lot more kilojoules.
Should I Exercise On An Empty Stomach?
The theory is that if you don't eat before exercise you body burns fat stores as fuel. But it's not about the type of fuel your body is burning, its how much energy you expend overall.
Working out on an empty stomach you're likely to feel more tired and won't exercise as hard, while eating before exercise may give you more energy for a better workout.
Aim for a meal high in carbs, low in fibre and low in fat three hours before.
Top up carbs about an hour before you exercise - fruit, yoghurt or toasts are good.
Within an hour after exercise, go for a meal of carbs and protein.
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