Ab-tastic!

As a mom of three, all delivered via cesarian, I understand the joys of rebuilding any and all abs that you had previously. Here is a collection of my favorite abs workouts to get those abs back, or improve the ones you already have! You don't have to have just had a kid to use appreciate these moves!

Basic Crunch: (upper abs)

Hands behind the head for support. Engage the abs and lift the upper body, and bring back down to the start.


High Crunch: (middle abs)
Stop at the top of a basic crunch. This is now your start position. Crunch even higher, and then back to the start. This move can be slow or pulsed and yes, you will feel the burn!





Ball Roll Ins: (lower abs, and my all time favorite move)

Begin in a plank position, feet on a ball. Hold here for level 1. For level 2, roll in the knees to chest, keeping the body down, abs tight. Shoot for 8 to start.

Another Option: Magic Carpet Ride-use a towel underneath your feet and slide them into the chest and back out to plank.





The Lower Abs Trifecta: (That's a link to the site I found it on, but here's the breakdown)

Abs Pulse Ups:

Lie flat on your back, on top of a flat bench or on the floor, hands under the behind.

Focus–tighten your core. Brace your abs. Do a leg lift until you legs are 100% vertical. Your body should form a 90 degree angle. That’s your starting position.  SQUEEZE your butt & lower abs and use your hips to push your legs directly upwards. Hold at the top for 1 second, slowly lower and allow your butt to touch the bench, and then immediately pulse back up for the next rep.

Repeat for a set of 15.

Reverse Crunch:

Lie flat on your back, feet at tabletop, arms out to the sids. Bring the knees toward your chest, lifting with the lower abs. Return to start.

V-Hold:

Keep your back straight, abs engaged. If you need to simplify the move, bend your legs, or hold the sides of the knees for support. Hold for 30 sec.

Standing Obliques:

Start on one supporting leg, one arm up. Crunch the arm and the leg together and then straighten back out. Can add a weight in the hand to make it more challenging. To add a balance challenge, keep leg lifted off the ground for the entire set of 8 or 16 (whichever you choose)! Repeat on other side.

Don't forget the BACK! It's important when your strengthening your core, that you do just that--The Whole Core! Your back will be weak after having kids because your body has been totally mis-proportioned for how long?! 

Superman Variations:

Start lying face down. Lift the legs, focusing on your lower back-not the glutes! Repeat 8 times. Now the upper body only. Repeat 8 times. Lift both upper and lower together. Add a flutter kick with both arms and legs to really challenge yourself. 

Do these moves on alternating days 2 or 3 times a week--you need to give your muscles a break so avoid doing them every day! Combine it with (of course) a healthy diet and other exercise and you will see (and feel!) a change in your body!

Enjoy!