Rock-N-Roll Abs

My biggest concern about getting back in shape postpartum was getting my tummy back in shape. I was convinced that it was going to be impossible to get my stomach back after seeing how far it stretched out! However, with a little hard work and dedication I'm on the way to getting my belly back and you can be too!

 This was me at 37 weeks pregnant! I NEVER in my wildest dreams thought I would be posting a picture like this!

This was taken yesterday at 14 weeks postpartum.


Working my abs has always been my favorite part of a workout; I was very excited to get back into my ab routine postpartum. Here is short abdominal workout that is sure the get your belly back in shape!

AB ROLLER
This exercise requires an ab wheel which can be purchased for as a little as $10. I LOVE the ab wheel!!! It targets your entire core. This is a more advanced move so you may need to work your way into a full
extension.
Place your knees on the ground and wheel in front of you. Slowly roll the wheel out as far as you can. Keeping your core tight, use your stomach muscles to pull the wheel back into starting position.

WINDSHIELD WIPERS

This exercise targets your obliques, or outer abs. Lye on your back with your legs straight and in the air, directly over your hips. In a slow, controlled motion, let your legs fall to the right until your feet are hovering just above the ground. Keeping your shoulders flat on the ground, use your stomach muscles to pull your legs back up and over to the left side. This is considered 1 rep.

SUPINE LEG LIFTS

This exercise targets your lower abs. It is performed in much of the same way as windshield wipers, except your legs are lowered in front of you instead of to the side. 

This photo was taken mid-lowering. Continue to lower your legs until your feet are hovering over the ground. If you
can't lower them that much, lower to a 45 degree angle.

CHERRY PICKERS

This is another exercise that targets your obliques. I usually perform this exercise while holding a weight, a more novice option would be performing it without a weight.

Balance yourself on your buttocks, knees bent, and feet off the ground. Using slow and controlled motions, rotate your torso to the left, and then to the right. Keep your hips facing forward and your legs as still as possible.

   

SWISS BALL JACKKNIFE

This exercise targets your lower abs and your transverse abdominis (inner abs).

Place the tops of your ankles/feet on the swiss ball while you balance your body in a plank position. Keeping your shoulders over your hands, roll your knees towards your chest, and return back to plank. 

Complete 3 sets of 15-20 reps of each exercise and you'll be well on your way to those rock hard abs!

All About Abs!!

I think a lot of women who get pregnant see that positive sign and immediately stop all exercise in fear that they will hurt their baby. The first type of exercise they stop is usually abs. Well ladies I have great news for you; keeping your abs and core in shape is one of the most important things you can do for your body while you are pregnant! Having a toned tummy and core will help your body support the weight of your baby and relieve pressure from your back and pelvis as well. Now, obviously as your belly grows you will have to alter your ab workouts. I am just now starting to get a small bump so I haven't had to change my routine too much, but as I get bigger I will be sharing new exercises to accommodate my larger stomach. Here are a few of my favorite ab exercises. I recommend doing 3 sets of 15-20 of each exercise.

Ball Sit-Ups:
These are great for people with lower back issues and women who are in their second and third trimester of pregnancy. My OB advised me to avoid ab exercises that require me to lay flat on my back after 14 weeks so I altered my normal sit-ups to ball sit-ups.

Start with your lower back stabilized on the ball, feet planted firmly on the ground and knees at a 90 degree table top position. Tighten your stomach and bring your shoulders off the ball then return to starting position.

Plank:
The plank is one of my favorite ab exercises! It works your entire core and there are SO many various plank positions for people who like a challenge.

In the top picture I have my knees on the ground to show you the modified version; the bottom picture shows the regular version. Notice in both versions my back is flat and my arms and shoulders are in a straight line. Once in the proper position, tighten your entire core and hold. I like to hold my plank for a minimum of 1 minute. If you are new to this exercise start slowly. Try holding for 20 seconds and work your way up.

If you like a challenge try one of many plank versions. In the version pictured below I lift my opposite leg and arm. This challenges your core and balance.

Cherry Picker or Russian Twist:
This exercise focuses on the obliques. I have posted two pictures here. For those of you that want a challenge you can hold a 5 or 10 lb weight while you twist.

Position yourself balanced on your tailbone. With your feet in the air, or on the floor if you need the modified version,  twist your torso to the left and then the right. Keep your lower body squared. If you allow your hips to move with your torso you will not get the full benefit of the exercise.

Crunches:
These are another favorite of mine; they work the entire stomach. I have shown the regular version  and the modified version for when you belly starts to get bigger.

For the modified version place your hands behind your butt and legs extended in front at a 45 degree angle. Bring your knees into your chest and extended back out.

For the regular version you will do the same thing but your hands will remain in front of you and you will extend your entire body. But, keep your shoulders off the ground at all times.

Excuse Chance for sneaking into these pictures hehehe.

Hope you started out your Monday the right way, Motivated and Moving!!