You know of this mom-flap? A.k.a. the spare tire, the c-section remnant roll, the muffin top. Crabmommy, who coined the term, is tired of hers and she has issued a challenge. Five minutes of abdominal exercises daily to banish the flap for good. She put out a call to her readers, and is now on week two, but not especially happy with how it's all going. And this is where a sister wants to help a sister out.
Yeah, I'm a fitness dork and a personal trainer, so I figured it'd be good to share some evil moves and a little strategy towards her goal. But first, I really, really have to emphasize something, even though it already came up in the comments thread.
You can't spot tone. Well, actually you can, but no one will see the fruits of your hard work if there is a layer of fat over the newly strengthened muscles. And the way to get rid of fat? There's a few, but most involve a combination of cardio exercise (running, biking, swimming, etc.) and nutritional choices. Oh, and for many of us, walking 20 minutes a day is not going to be sufficient for our goals. See, many of us hold fat in our hips and thighs, and many of us hold it around our middle, and wherever you hold it, it'll be the first fat to come back and the last to go. Sorry. Life's a bitch.
But that doesn't mean you should neglect the ab set, cuz stronger abs help your cardio and your whole damn life. It's your core strength. baby. So here's five minutes of hard core. And one more thing: Since lots of us don't get the aesthetic results we want, especially in the time frame we'd like, I am a big fan of setting stuff up so you also get to see your strength progress. It's positive feedback, and I sure need it.
Sooo, I'd do these exercises for time. See how many reps you can do, and try and shoot for more reps each week, or increase your time. Oh, and ask your doctor first, and never even think of suing me because I have NO money. And if you have diastasis recti (and you probably know it because you'll see a ridge or feel a separation between your abs) then really, go for a specialized program.
1. Do 30 seconds of full sit ups. If you can't do any, try having someone hold your feet. Work up to doing them with no one holding your feet. You can also use a weighted ball and bring your arms overhead while you lay flat, then use the momentum to help you get up. I know sit ups aren't in vogue, but hey, do the Pilates version if you can then. I still like them because you can crank them out fast, elevate your heart rate, and have lots of variations (while holding weight, slow, fast, legs flat, decline, and so on.)
2. Do 30 seconds of bicycle crunches. Bring your knee to your opposite elbow while you extend the other leg; then switch in a cycling motion. You should feel it in your obliques. It should be hard, and as fast as you'd go if you were actually cycling. Make it hurt. Yeah.
3. Do 30 seconds of straight leg lifts. Lay flat, and put your hands, palms down, under your back where your booty starts to support your back. Keeping your legs straight, bring them up to a 90 degree angle, then lower them almost to the floor. If this hurts your lower back, try bending your knees and decreasing the range of motion.
Repeat 1, 2, and 3.
4. Do 10 push ups, or as many push ups as you can. From your feet. Yes it is hard at first, and yes, it works your arms, but Crabmommy suggested it and I love the idea because you do have to hold your core tight for these. Consider the 100 push up challenge.
5. Hold plank for one minute. You can do this from the top of the push up position, or from your forearms. Abs tight. Have someone check you to make sure you are flat like a board, and not dipping your hips down or sticking your booty in the air. Add ten seconds every week if you can. Try side plank on alternate days for a super good time.
Extra credit: If you have a pull up bar or are at the park and see some monkey bars handy, hang from the bar and bring your knees up to your chest; then lower your legs sloooowly to avoid swinging and do the next rep without touching the ground in between. Go for 15. 20. Do the side version too. Have fun. This one is great for some folks with bad backs who have trouble with lower ab stuff.
Now go forth and dare people to punch you in the gut.
