Le programme de formation Abs After Baby – ventre plat

Avertissement:

Les informations contenues dans ce programme sont uniquement conçues à des fins éducatives. Il n’est pas destiné à se substituer à un avis médical éclairé ou à un traitement. Vous ne devez pas utiliser ces informations pour diagnostiquer ou traiter des problèmes de santé ou des maladies sans consulter votre médecin de famille. S'il vous plaît consulter un médecin pour toute question ou préoccupation que vous pourriez avoir concernant votre ou votre condition. Les informations et les conseils sont basés sur mes recherches et mon expérience. Je ne suis pas un médecin agréé ou un médecin. Nous ne fournissons aucune garantie implicite, implicite ou implicite. Utilisez avec votre propre prudence et votre bon sens, car nous ne sommes pas responsables des blessures. Ce programme n'est pas destiné aux femmes enceintes.

Quand je suis tombée enceinte, la dernière chose à laquelle j'ai pensé était mes abdos. Mon mari et moi avions essayé et essayé pour notre bébé, nous étions donc très excités d'être enceintes!

Mes dernières vidéos

J'ai décidé d'avance que je ferais de mon mieux pour accepter tout changement en cours de route, qu'il soit permanent ou non. Mais je devais encore me rappeler une chose: mon corps étant incontrôlable, je devenais un enfant, je contrôlais mon corps.

Vous contrôlez également votre propre corps, essentiellement.

Pendant ma grossesse, je travaillais cinq jours par semaine et la plupart du temps je mangeais en bonne santé. Peu de temps après la naissance de mon fils, j'ai pensé qu'il serait facile de revenir sur la piste, j'avais tellement tort!

Tout a changé Je n'avais plus le temps d'aller à la salle de sport, ce qui m'a ensuite incité à créer une salle de sport à domicile dans une chambre d'amis. Mon mari et moi avons décidé de déménager dans une maison plus grande quand notre fils avait 2 mois et cela m'a éloigné de mon désir de m'entraîner.

Je n’ai commencé à travailler de façon hardcore que 12 à 16 semaines environ après l’accouchement. Quand j'ai commencé, je pouvais très facilement faire peut-être deux séances d'entraînement par semaine. J'étais fatigué J'étais faible de ne pas dormir grâce à mon beau bébé nouveau-né. J'ai eu tellement d'excuses! Mais, j'ai décidé de continuer à pousser pour prendre une nouvelle habitude. J'ai même commencé à me réveiller une heure avant mon fils pour me former.

En fin de compte, mon travail acharné a porté ses fruits. Mes abdos ont commencé à apparaître petit à petit. Puis, avant de le savoir, mes abdominaux étaient meilleurs que ceux d’avant ma grossesse! Qui a su?

Il faut beaucoup de travail, de dévouement et de volonté pour ramener votre corps ou pour créer un corps encore meilleur que celui que vous aviez auparavant.

Je ne suis pas ici pour vous dire que vous devriez avoir des sit-ups après bébé.

Je ne suis pas ici pour vous dire que vous aurez des sit-ups après le bébé.

Mon conseil le plus important est de rappeler que nous sommes tous dans le même bateau, mais allez à votre rythme. Chaque corps est si différent, de même que chaque situation post-partum. Faites de votre mieux et ne vous inquiétez pas de ce que font les autres.

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L'anatomie de ta mère Abs

Lorsqu'il s'agit de développer les muscles abdominaux et de perdre la couche supérieure de graisse, il est important de savoir quels sont les muscles et ce que fait chaque muscle. Certaines personnes considèrent souvent les muscles abdominaux comme un gros muscle plat, alors que quatre muscles travaillent en parfaite harmonie.

Les muscles abdominaux sont composés de 4 muscles principaux:

  • Les abdominis transversaux ou TVA: le plus profond des trois muscles abdominaux plats. TVA joue un rôle important dans la stabilisation du noyau, en particulier pendant la réadaptation ou la grossesse.
  • Les obliques internes: Les muscles obliques font pivoter et courbent le tronc et contribuent également à la stabilité de la colonne vertébrale.
  • Les obliques externes: Les muscles obliques font pivoter et courbent le tronc et contribuent également à la stabilité de la colonne vertébrale. Les obliques externes sont le muscle le plus externe des trois muscles abdominaux plats.
  • Le rectus abdominus ou la PR: C'est le muscle responsable des 6 paquets que vous voyez chez les hommes et chez certaines femmes. Le RA assure la stabilité et la mobilité du tronc et est formé lorsqu'un individu effectue un exercice tel que le resserrement.

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Tous les muscles sont également importants les uns pour les autres, mais le muscle que je veux souligner plus est le Abdominaux transversaux ou TVA. Ce muscle agit comme un corset, soutenant vos organes internes et est essentiel au maintien d'une bonne posture. Le vrai secret pour aplatir vos abdominaux après la grossesse est de: reconstruire tous les muscles de l'intérieur vers l'extérieur-start avec l'activation de TVA.

Il y a généralement deux façons d'activer les muscles TVA pour une meilleure stabilisation du noyau:

entretoisement

Le renforcement fait référence à une contraction isométrique de la TVA en contractant les muscles de l'abdomen et en les maintenant fermement sans mouvement. Lorsque vous vous préparez, imaginez-vous préparer un coup de poing dans le ventreou se préparant à soulever un objet lourd. Le but est de serrer les muscles sans aspirer ni dilater l'abdomen. Pour activer le TVA avec le ferraillage, vous maintiendrez un joint isométrique dans cette position pendant 6 à 10 secondes. Relâchez et répétez plusieurs fois

vidage

La vidange fait référence à une technique d'activation de la TVA qui se produit lorsque l'abdomen est aspiré et comprimé. Pour effectuer cette technique, contractez l’abdomen et tire le nombril vers la colonne vertébrale rendre votre abdomen aussi petit que possible. Une fois ce mouvement terminé, maintenez un sceau isométrique de cette position comprimée pendant 6 à 10 secondes. Relâchez et répétez

Cela se fait en construisant d’abord la force, puis le contrôle fonctionnel, dans le muscle abdominal le plus profond, dans l’abdomen transverse ou TVA. Vous voulez éviter les exercices tels que les craquements et les boucles obliques, qui renforcent les couches externes, le droit de l'abdomen et l'oblique externe. Après la grossesse, il est trop facile pour ces couches externes de vaincre des TVA relativement plus faibles. Cela provoque un gonflement de la paroi abdominale lors d'efforts.

Le fait est que la plupart des femmes ne forment pas leurs muscles abdominaux correctement après la naissance, ce qui conduit au redoutable "ventre de maman" qui semble ne jamais disparaître. Le raisonnement? La plupart des femmes ne sont pas enseignées Comme, comment fais le.

Le programme de formation des abdominaux après bébé est conçu pour reconstruire les muscles abdominaux de l'intérieur vers l'extérieur, comme il se doit!

Mais parlons de deux problèmes communs dans les deux chapitres suivants avant de commencer tout exercice.

La maman de césarienne

Il semble y avoir des tonnes et des tonnes de plans de formation post-partum pour les mères; Cependant, peu de projets sont consacrés à la très populaire césarienne. L'une des questions les plus courantes que je reçois est: "Comment puis-je me débarrasser du ventre de ma mère après une césarienne?"

Personnellement, je n'avais pas de section, mais je sais à quel point ils peuvent être effrayants lorsqu'il s'agit de croire ou non à la possibilité que votre ventre ait la même apparence. Beaucoup de mes clients ont eu des sections: elles sont beaucoup plus courantes que vous ne pouvez l'imaginer! Les césariennes ont un coût sur le plancher pelvien et l'abdomen et l'exercice est le meilleur moyen de récupérer. De plus, vous vous sentirez mieux en sachant que vous prenez soin de votre guérison.

Commençons par cardio. Pour perdre le ventre d'une mère, vous devez brûler le poids ou la graisse corporelle que vous avez acquis pendant la grossesse pour renforcer votre santé.

L'un des meilleurs exercices de cardio-training pour les mères de césariennes consiste simplement à porter le bébé dans sa poussette pour une agréable promenade du matin ou du soir! Oui, la marche est ajoutée! En outre, vous ne voulez pas prendre des choses à jeun ou fatigantes, ou vous risquez de vous blesser ou d'ouvrir votre site de gravure.

La natation est une autre forme merveilleuse de cardio: elle est relaxante et merveilleusement apaisante pour les articulations et les muscles. Brûlez plus de calories en peu de temps que vous ne pouvez en obtenir en marchant sur votre piscine!

Cependant, ne poussez pas trop et attendez, comme toujours, que votre médecin vous autorise à commencer TOUT programme d'exercice, qu'il s'agisse d'une césarienne ou d'un accouchement par voie vaginale. En outre, vous pouvez d’abord vérifier auprès de votre médecin de ces mouvements pour vous assurer qu’ils vous conviennent.

Mais la meilleure activité, de loin, pour les mères de la section C est le YOGA! Le yoga est lent, cicatrisant et relaxant.

Voici cinq mouvements de style yoga relaxants qui tonifient ces zones:

pont

Allongez-vous sur le dos, les genoux pliés, les pieds à plat sur le sol et les jambes larges comme la hanche. Il soulève lentement son bas et revient du sol. Revenez à la position initiale. De 4 à 8 répétitions.

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Cobra modifié

Allongez-vous sur le ventre avec vos paumes appuyées sur vos épaules. Les coudes doivent être insérés dans la cage thoracique. Soulevez la tête et le cou du sol, mais pas trop pour forcer le bas du dos. Sucez votre nombril comme si vous essayiez de soulever votre bassin du sol. Revenez à la position initiale. De 4 à 8 répétitions.

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  1. Courbure vers l'avant

Tenez-vous debout avec vos pieds espacés de 3 ou 4 pieds et vos mains sur vos hanches. Étendez vos bras au-dessus de votre tête et penchez-vous en avant à un angle de 90 degrés. Revenez à la position initiale. De 4 à 8 répétitions.

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  1. Chien oiseau

Des mains et des genoux, activez les muscles centraux et soulevez un bras et la jambe opposée. Vous pouvez baisser les yeux tout en maintenant une posture neutre pendant que vous alternez les côtés. Répétez 10 fois.

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  1. Chat / vache

Sur les mains et les genoux, tirez le nombril sur la colonne vertébrale pour arrondir le dos tout en exhalant. Prenez vos épaules pendant que vous soulevez la tête pendant que vous inspirez. Coordonnez le mouvement avec le souffle en répétant 10 fois.

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VEUILLEZ NOTER: Tout le contenu ici ne doit être considéré que comme une opinion. Demandez toujours conseil à votre médecin au sujet de questions ou de problèmes que vous pourriez avoir concernant votre santé ou celle des autres avant de vous lancer seul dans ces mouvements de yoga. En outre, ne tentez aucun exercice avant la fin des 6 semaines de contrôle post-partum, car vous risquez de diviser le site de l'incision ouverte. Évitez également de soulever ou de porter des objets lourds et des mouvements rapides.

Le diastasis Recti Mama

La réactivation de la diastase est une affection assez courante de la grossesse et du post-partum dans laquelle les moitiés droite et gauche du muscle Rectus Abdominis s’étendent au niveau du fascia médian du corps, le linea alba. Fondamentalement, pensez à votre "6-pack" en deux.

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Cela se produit le plus souvent après la grossesse, car l'enfant en croissance impose une tension excessive aux muscles abdominaux. En cas de réactivation de la diastase, l’estomac peut ressembler à une arête s’écoulant vers le bas. La DA survient chez 66% des femmes au troisième trimestre et la plupart des femmes ne sont pas au courant de cet événement de séparation, bien que certaines se sentiront mal à l'aise au cours des dernières semaines de grossesse.

Pendant la grossesse, le ventre fait saillie et s’étend sur de grandes largeurs, en raison de l’utérus qui appuie contre la paroi abdominale interne, mais si le ventre grossit trop vite et n’a pas la capacité de s’étirer, DA peut survenir. a toi. Et le fait que les hormones de grossesse, appelées relaxine, ramollissent les tissus conjonctifs, n'aide personne.

Il faut environ huit semaines à ces muscles pour récupérer et il faudra les renforcer et les raffermir à partir du vote de huit semaines, si tout va bien.

Cette maladie guérit souvent d'elle-même et l'exercice peut aider à renforcer les muscles abdominaux et à réduire l'apparence des diastasis brisées. Vérifiez auprès de votre médecin avant de commencer un programme d’exercice après l’accouchement.

Voici quelques facteurs de risque qui contribuent à la DA:

  • Ayez plus de grossesses ou des grossesses proches les unes des autres où votre corps n'a pas le temps de se guérir.
  • Mauvaise posture
  • Activités quotidiennes telles que se pencher, se pencher en arrière, transporter des objets lourds sans utiliser une bonne forme.
  • Mauvaise forme d'exercice (c'est un gros problème)
  • Âge maternel
  • Prise de poids excessive.

Comment empêcher le DA de se produire:

  • En utilisant la forme correcte d’exercice et en évitant certains entraînements qui sollicitent le ventre en expansion. Personnellement, je suis restée à l'écart de TOUTES LES FORMATIONS pendant ma grossesse pour cette raison.
  • Améliorez votre posture et soyez conscient des mécanismes de votre corps pendant votre entraînement.
  • Faites attention aux tâches quotidiennes: comment marchez-vous, comment vous nettoyez-vous, comment vous portez-vous les objets, comment vous pliez-vous: tout peut mettre un peu plus de stress sur votre corps. Cela étant dit, vous n'êtes certainement pas handicapé! Soyez intelligent sur ce que vous faites et comment vous le faites.
  • Donnez-vous suffisamment de temps entre les grossesses de récupération des muscles abdominaux. Vos abdominaux viennent de passer l'enfer et le dos – donnez-leur une pause. J'ai toujours pensé qu'un repos de 18 mois était une longue période, mais il est évident que tout le monde a son propre laps de temps.

Comment vérifier vous-même pour DA:

  • Allongez-vous sur le dos avec les deux genoux pliés.
  • Placez quatre doigts de la main gauche sur le nombril et la main droite sous le nombril, le long de la ligne médiane.
  • Soulevez la tête et les épaules du sol comme si vous essayiez de craquer.
  • Existe-t-il une séparation verticale du muscle grand droit de l'abdomen, provoquant un écart dans les muscles et / ou un gonflement? Dans ce cas, où se produit la séparation, au-dessus ou au-dessous du nombril ou dans une combinaison de ces positions? Maintenant, placez quatre doigts, face aux pieds, dans la zone de séparation.
  • Soulevez la tête et les épaules du sol pour atteindre votre main gauche en direction de vos pieds. Combien de doigts pouvez-vous insérer dans l'espace, un – deux – trois – quatre? Il est normal de placer un ou deux doigts dans l'espace.
  • Si vous pouvez placer plus de deux doigts dans l’espace, vous vous êtes réajusté à la diastase.

Exercices pour aider à traiter DA:

Guide aux mains

Cet exercice implique l'utilisation des mains pour travailler les muscles abdominaux ensemble dans la bonne position. Pour effectuer, couchez-vous sur le dos, les pieds sur terre. Croisez les mains les unes sur les autres en plaçant une main de chaque côté des muscles abdominaux. Inspirez, puis expirez lentement et soulevez seulement la tête du sol. En vous levant, guidez doucement les muscles de votre estomac. Si vous préférez, vous pouvez envelopper un drap ou une serviette autour de votre ventre et tirer les extrémités pour guider les muscles de votre estomac. Abaissez votre tête à la position initiale et répétez 10 fois. Exécuter deux autres séries au cours de la journée.

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Glissière de talon

Cet exercice agit sur les abdominaux transversaux, le groupe musculaire compromis lors de la réactivation de la diastase. Allongez-vous sur le dos, les pieds sur terre. Vous voudrez peut-être placer vos mains, paumes vers le bas, sous les fesses pour un soutien supplémentaire. Soulevez vos orteils du sol, ne laissant que le talon sur le sol. Glissez doucement ce pied pour redresser la jambe. Maintenez la position de la jambe droite pendant cinq secondes, puis faites glisser la jambe vers vous. Répétez l'exercice huit fois, puis effectuez l'opération sur la jambe opposée.

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Inclinaison pelvienne

Cet exercice doux aide à renforcer les muscles abdominaux affectés par la réactivation de la diastase par un mouvement de préhension délicat. Allongez-vous sur le dos et allongez légèrement la jambe gauche tout en gardant une courbe au genou. Placez votre pied droit sur le sol, plié au genou. Inclinez doucement votre bassin vers votre poitrine, sentez le bas du dos bouger sur le sol. Cependant, ne soulevez pas votre bassin ou vos fesses du sol. Ramenez le bassin à la position de départ, puis répétez l'exercice 10 fois.

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Ce sont d'excellents exercices qui affectent également le ventre de la mère, sans crunch!

Autres options: Il a été démontré que le port d’une attelle ou d’une ceinture aidait à rapprocher les deux moitiés de l’abdomen. Il a également été démontré que les exercices de musculation aident à traiter la RD. Dans la probabilité que rien ne semble fonctionner, il existe une option chirurgicale, mais cela devrait être votre dernier recours. Dans la plupart des cas, DR ne prend que le temps de se guérir.

considérations spéciales

De nombreux exercices de renforcement abdominal traditionnels, tels que les redressements abdominaux, peuvent ne pas être appropriés pour corriger le restoderme de diastase. C'est parce que vous devez d'abord renforcer les muscles abdominaux qui traversent l'abdomen avant d'effectuer des exercices tels que des mouvements de planche ou de torsion tels que le cyclisme. Abandonnez ces exercices jusqu'à ce que votre diastase guérisse et que vos muscles abdominaux soient plus forts.

*** Comme toujours, s'il vous plaît consulter votre médecin avant d'effectuer TOUT exercice après l'accouchement, y compris ceux-ci. Si vous pensez que vous pouvez avoir DA, ne vous diagnostiquez pas– Regarde un médecin et dis-lui de regarder ton abdomen. C'est bien de vérifier par vous-même, mais en cas de doute, consultez votre médecin. Si vous ne pouvez pas gérer votre DA correctement, cela pourrait aggraver les choses.

Les abdominaux sont fabriqués dans la cuisine

Prenons une chose ici: Le régime alimentaire est très important pour perdre le sac de ventre.

Je serai honnête à 110% avec vous: si votre alimentation n’est pas propre, vous ne verrez jamais vos abdominaux. Ce que vous mangez en fin de compte détermine ce que vous ressentez et votre apparence. Adoptez un mode de vie sain et vous verrez des résultats avec le temps.

La photo de gauche était quelques semaines après l'accouchement. J'étais assez détendue dans mon alimentation, mais j'ai ensuite décidé de prendre les choses au point. Deux semaines plus tard, j'ai pris la photo à droite. Les différences entre une mauvaise alimentation et une bonne alimentation sont incroyables, non?

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In primo luogo, sì, è vero che gli addominali sono fatti in cucina. Ma tu non vuoi solo grandi addominali, vuoi il pacchetto totale! Destra?

Ecco alcuni suggerimenti da ricordare subito:

  • Smetti di fare migliaia di crunch. Compound, multi-joint, movimenti totali del corpo promuoveranno una perdita di grasso più totale e promuoveranno una risposta di costruzione muscolare molto più grande di quanto non crunch e sit-up lo faranno mai. Un'altra cosa grandiosa di questa forma di esercizio è che in genere si lavora più di un gruppo muscolare nel processo.
  • Sii intelligente con il tuo cardio. Tutto il cardio non è stato creato allo stesso modo. Prova l'interval training la prossima volta che sei in palestra. Gli studi hanno dimostrato che il tuo corpo brucia calorie e grassi in modo significativo se i tuoi allenamenti cardio ti spingono ai tuoi limiti a scatti, consentendo brevi periodi di recupero. Scava quelle lunghe corse continue e cerca di indovinare il tuo corpo, nel migliore dei casi. Suggerimento: HIIT it!
  • Mangia 5-6 piccoli pasti al giorno. Pensa al tuo corpo come a una fornace. Ha sempre bisogno di fuoco per continuare a bruciare, giusto? Il tuo corpo non è diverso! Mangiando costantemente questi piccoli pasti durante il giorno, nutrite costantemente il vostro corpo in modo che debba lavorare per digerire quei cibi. Inoltre, non rischi di entrare in una modalità di fame per troppo tempo senza uno spuntino.
  • Ritaglia la merda trasformata. Cibi zuccherati, cibi salati, cibi veloci, cibi in scatola, pane bianco, cibi con nomi chimici che non si possono pronunciare, farine bianche ecc.
  • Fai scorta di grassi sani e proteine ​​magre. C'è così tanto malinteso che "i grassi ti fanno ingrassare" e che "la carne è grassa". Questo non è certo il caso. Proteins are the building blocks to building muscles and healthy fats help to regulate your hormones that control fat burn.
  • Drink at least half your body weight in ounce of water. Everyone knows how important water is. If you weigh 120lbs, then aim for at least 60 oz. of water daily.

In order to lose the fatty layer above your abdominal muscles, you need to eat CLEAN-we have already discussed this. But what does a day in a clean diet look like? Typically, when I am wanting my abs to show more for a photo-shoot or an event, I eat high protein/low carb.

Here is a sample of a perfect daily diet plan for ab building:

Meal 1: 6am

  • 1 cup coffee with 1 tbsp. creamer (this is a non-negation for me)
  • 2 boiled eggs
  • 2 slices turkey bacon
  • 1 piece Ezekiel bread

Meal 2: 9am

  • 2 scoops Labrada Lean Body for Her Peanut Protein or Whey Protein
  • 1/2 cup almond or coconut milk
  • 1 handful almonds

O

  • 2 tbsp. all natural peanut butter
  • 1 piece low-fat or skim mozzarella stick cheese

Meal 3: 12pm

  • 1 baked chicken breast, skinless and seasoned
  • Bed of spinach tossed with 1 tbsp. olive oil, 1 tbsp. balsamic vinegar, and salt/pepper.
  • Unlimited veggies such as bell peppers, onions, cucumbers, etc. to make the perfect salad.

Meal 4: 3pm

  • 1/2 cup brown rice
  • 1 cup whole green beans, steamed
  • 1 salmon filet

Meal 5: 6pm

  • 1 6 oz. filet lean, grass fed sirloin steak
  • Roasted veggies: broccoli, cauliflower, and carrot medley
  • ½ cup quinoa

Meal 6: 9pm

  • 2 scoops Casein Protein
  • 1/2 cup almond milk

O

  • ½ cup cottage cheese
  • 1 tsp peanut butter

As you can see from my daily diet plan, I eat lots of protein. If you are an active female looking to tone up, burn fat, and put on some muscle, you need to match one gram of protein to one pound of your body weight.

Currently, I weigh 115lbs so this means that I should aim for at least 115 grams of protein daily! Protein shakes make this possible-that is why I love them so much!

Please note-the amount of calories that you need to consume will vary based on your age, weight, height, and activity level. To figure out how many calories you will need to put on muscle to build your butt, please visit a dietician or use this calculator here. I will tell you this: you will need to eat enough calories in order to build muscle down below. Do not be afraid, ladies! Calories are GOOD. Just make sure that they are quality calories, not junk food.

Some folks will say that a ton of protein will hurt your kidneys-this is true IF you have a kidney functioning issue. This is why you always check with your doctor before beginning ANY diet plan. Also, make sure you drink enough water while increasing your protein intake.

“How much water should I be drinking?” Well, this varies from person to person, but most experts agree that 8 glasses a day is perfect. Personally, I count my water intake in ounces and aim for at least half my body weight in ounces of water. I weigh 115 lbs. so I drink at least 55.5 ounces of water a day!

You might find it hard to plan your meals but to get into tip top shape, planning is everything. Je recommande meal prepping which is basically cooking a large batch of food in advance. Food prepping is one of the most helpful ways that I have been able to stay on track with my clean eating. It makes life a whole lot easier during the week when there is laundry to wash, kids to feed, and work to be done. You can prep most foods & snacks that generally won’t spoil within a few days. My personal favorite food prep meal to make is grilled balsamic chicken with asparagus and sweet potato mash. My favorite snacks to prepare are boiled eggs, protein bars, and fruit. Over time, you will develop your “go-to” meal and what works best for you during the week.

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Here are 5 tips to help you get started on the road to food prepping for the week!

  1. Pick a meal prep day. My meal prep days are usually Sundays because of the amount of down time I have to complete it.
  2. Set aside at least 2 hours-or more. The amount of time spent food prepping is ultimately up to you. I typically spend about 3 hours prepping my meals, but I know some others who spend less or even more with their meals. It all depends on what you are making.
  3. Make a healthy grocery shopping list. This can be time consuming because this is the planning part of your meal prep. I like to jot down ideas on a piece of paper throughout the week or look on Pinterest for some ideas of what to make if I am craving something other than the usual chicken-broccoli-brown rice meal. Make sure you plan enough to last you the week-and don’t forget snacks! Also, do not forget your list!
  4. Go grocery shopping! Once you have your list made, you can then proceed to the store to get your goods! Sometimes, what I purchase depends on what is on sale so I can save a buck or two. Usually, I am out within an hour with everything that I need.
  5. Prep & cook. Once home, you can begin right away! Boil the rice, wash & chop the produce, cook the chicken, etc.-whatever you have to do. Mettere da parte. Arrange meals in the container of your choice and stash in the refrigerator for the week.

Now, here are a few ab-tastic snack ideas that are great for belly burning:

  • Low-fat Greek Yogurt: While helping to boost your daily calcium requirements, yogurt will also benefit the look of your abs by improving your digestion. Digestion during can slowed by the chemicals and additives that we eat, normal aging, and a slowing metabolism. The live cultures and probiotics found in yogurt will help keep your digestion active and moving and the high amounts of protein will keep you feeling full. In turn, you will get flatter abs!
  • Cottage Cheese with Fresh Fruit: This is one of the best snacks to eat before bedtime if you are craving something sweet. It will also help you stay full throughout the night with the high protein content so you won’t have to wake up for a midnight snack.  Instead of fruit, some women pair veggies with their cottage cheese and some ladies even eat it alone. As with any dairy, it is important to make sure it has been pasteurized before consumption.
  • Whole Grain Crackers with Low-fat Cheddar Cheese: This is a great combination for fiber and calcium. After a workout, you can eat whole grain crackers with low-fat cheddar to refuel and energize.
  • Baby Carrots with Hummus: Carrots are packed with fiber and Vitamin A. One tablespoon of hummus has one gram of protein and contains folic acid and iron. Not to mention, it’s a healthier dip to choose from!
  • Apple Slices with Almond Butter: This classic snack pairing helps to keep excess weight gain at bay, making it a perfectly healthy combo. Almond butter contains high levels of Vitamin E and is considered a heart-healthy nut. This is helpful for your cardiovascular system as it works in overtime while you are hitting your workout hardcore!

Now, here are a few of my favorite ab-tastic recipes for meals:

Lean Turkey Meatballs

ingrédients

  • 2 lbs lean ground turkey
  • 1 cup Panko breadcrumbs (I like to use oats though)
  • 1/4 cup finely chopped carrots
  • 1/4 cup finely chopped zucchini
  • 1/4 cup finely chopped onion
  • 2 large eggs
  • 2 tablespoons Italian seasoning
  • 1 tablespoon coarse sea salt
  • 2 tablespoons olive oil
  • 3/4 cup homemade or store-bought low-sodium chicken broth

Directions

  1. In a large bowl, mix turkey, panko, carrots, zucchini, onion, eggs, Italian seasoning, and salt until well combined; form into 1-inch balls.
  2. Heat olive oil in a large skillet over medium heat. Add meatballs and cook, turning, until browned, about 7 minutes.
  3. Add 1/2 cup chicken broth; cover and reduce heat to low. Cook until liquid is almost completely absorbed, about 7 minutes.
  4. Add remaining 1/4 cup broth and increase heat to medium; cook, uncovered, until liquid is absorbed. Serve.

No Crust Spinach Quiche

ingrédients

  • 1 tablespoon vegetable oil
  • 1 onion, chopped
  • 1 (10 ounce) package frozen chopped spinach, thawed and drained
  • 5 eggs, beaten
  • 3 cups shredded Muenster cheese
  • 1/4 teaspoon salt
  • 1/8 teaspoon ground black pepper

Directions

  1. Preheat oven to 350 degrees F (175 degrees C). Lightly grease a 9 inch pie pan.
  2. Heat oil in a large skillet over medium-high heat. Add onions and cook, stirring occasionally, until onions are soft. Stir in spinach and continue cooking until excess moisture has evaporated.
  3. In a large bowl, combine eggs, cheese, salt and pepper. Add spinach mixture and stir to blend. Scoop into prepared pie pan.
  4. Bake in preheated oven until eggs have set, about 30 minutes. Let cool for 10 minutes before serving.

Fat Burning Cabbage Soup

ingrédients

  • 1 (16 ounce) can diced tomatoes
  • 6 large green onions, chopped bite size
  • 1 (1 ounce) envelope Lipton Onion Soup Mix
  • 1 bunch celery, sliced bite size
  • 1 large head of cabbage, small chunks
  • 2 (8 ounce) cans green beans
  • 2 green peppers, sliced bite size
  • 3 lbs carrots, sliced bite size
  • salt and pepper to taste
  • curry powder (optional) or chopped parsley (optional) or cayenne pepper, can be used if desired (optional) to taste
  • 1 beef bouillon
  • Tabasco sauce, may be added

Directions

  1. Cut vegetables in small to medium pieces and cover with water. Boil fast for ten minutes.
  2. Reduce to simmer and continue cooking until vegetables are tender.

Avocado Banana Walnut Muffins

ingrédients

  • 1/2 cup mashed Avocado
  • 1/2 cup mashed ripe bananas
  • 2 large eggs
  • 1/2 cup soy or coconut milk
  • 2 cups all-purpose whole wheat flour
  • 3/4 cup Stevia
  • 1 teaspoon baking soda
  • 1 teaspoon salt
  • 1/2 cup chopped walnuts

Directions

  1. Heat oven to 375 degrees F. Grease 12 muffin tin wells or line with paper cups.
  2. In a large bowl, mix avocado, bananas, eggs and milk. In a separate bowl, whisk or sift together flour, sugar, baking soda and salt. Stir into avocado mixture; do not over-mix. Stir in walnuts.
  3. Spoon batter into prepared muffin tin; bake 15 to 20 minutes or until tops start to brown and a toothpick inserted into a muffin comes out clean.

Avocado Mac N Cheese

ingrédients

  • 1 pound elbow wheat macaroni noodles
  • 1 1/2 cups skim milk
  • 3 small garlic cloves
  • 1/4 teaspoon ground nutmeg
  • 1/4 teaspoon chili powder
  • 1 cup flat-leaf parsley leaves
  • 2 fully ripened Avocados, halved, pitted, peeled and diced, divided
  • 5 ounces reduced-fat sharp Cheddar cheese cut in 1/2-inch cubes
  • 1 tablespoon lime juice
  • 1/2 cup chopped chives

Indicazioni:

  1. In large sauce pot, cook pasta in salted water according to package directions.
  2. Meanwhile, in a small saucepan, combine milk, garlic, nutmeg and chili powder. Bring to a boil; reduce heat; simmer for 5 minutes. When pasta is almost cooked, place in blender the parsley leaves, 1 1/2 cups of the diced avocado, the cheese, lime juice and hot milk with garlic cloves; whirl until smooth. Drain pasta and return to sauce pot. Pour cheese sauce over pasta; toss to combine. Add chives and remaining 1/2 cup diced avocado; toss gently. Serve hot or at room temperature.
  3. Best when served the day of preparation.

Turkey Apple & Brie Salad

ingrédients

  • 2 green (or red) apples, cored and cubed
  • 7 oz. Baked turkey Breast, cubed
  • 4 cups spring mix salad greens
  • 3/4 cup sliced Brie cheese
  • 1/3 cup toasted walnut pieces
  • Dressing of choice

Directions

  1. Toss everything in a salad bowl and pair with your favorite dressing!

Vegetarian Zucchini Cakes

ingrédients

  • 2 cups grated zucchini
  • 2 eggs, beaten
  • 1/4 cup chopped onion
  • 1/2 cup all-purpose flour
  • 1/2 cup grated Parmesan cheese
  • 1/2 cup shredded mozzarella cheese
  • sale a piacere

Directions

  1. In a medium bowl, combine the zucchini, eggs, onion, flour, Parmesan cheese, mozzarella cheese, and salt. Stir well enough to distribute ingredients evenly.
  2. Heat a small amount of oil in a skillet over medium-high heat. Drop zucchini mixture by heaping tablespoonfuls, and cook for a few minutes on each side until golden.

Parmesan Cauliflower Cakes

ingrédients

  • 1 head cauliflower
  • 1/2 cup all-purpose flour
  • 3  eggs
  • 1 teaspoon baking powder
  • 1/4 cup Parmesan cheese, shredded
  • 1  package dry Italian-style salad dressing mix
  • Vegetable oil (for frying)

Directions

  1. Process cauliflower in a food processor finely minced; transfer to a large bowl.
  2. Stir flour, eggs, baking powder, and Italian dressing mix into cauliflower.
  3. Heat enough olive oil to cover the bottom of a frying pan over medium heat.
  4. Drop heaping tablespoons of cauliflower mixture into the hot oil; fry until golden brown, about 3 minutes per side.
  5. Top with shredded Parmesan cheese while still hot.

Herb Crusted Chicken Nuggets

ingrédients

  • 4 skinless, boneless chicken breasts
  • 2 eggs, beaten
  • 1 tablespoon milk
  • 1 teaspoon chopped fresh parsley
  • 1/2 teaspoon dried thyme
  • 1/2 cup dried bread crumbs, seasoned
  • 1 teaspoon dried basil
  • 1 teaspoon ground black pepper
  • 1 tablespoon olive oil

Directions

  1. Preheat oven to 425 degrees F (220 degrees C).
  2. Spray a baking sheet with non-stick cooking spray.
  3. Trim any fat from chicken and cut into 1-inch cubes.
  4. In a bowl, beat the eggs with the milk and add the chicken.
  5. Combine the parsley, thyme, bread crumbs, basil and pepper.
  6. Stir in the oil with a fork and mix well to distribute evenly.
  7. Pour seasoning mixture into a resealable plastic bag and toss the chicken pieces to coat.
  8. Place coated chicken pieces on the prepared baking sheet and bake at 425 degrees F (220 degrees C) for 10 minutes, turn the pieces, and bake for an additional 5 minutes.

As a bonus, here is a clean eating grocery list that you can print out for your fridge!

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Cardio & Yoga Are Your Friends.

Although you will focus on training and strengthening your abdominal muscles back up using a variety of exercises listed within the program, you will also focus pretty heavily on CARDIO.

Perché? Cardio burns fat. Simple, enough. You have got to sweat!

If you are like me and get tired of running, then you will love this little HIIT workout. It is the perfect warm up to your workout and will surely get your heart pumping!

15 Minute HIIT Workout

Instructions: Complete the following 5 body-weight exercises for a total of 3 sets, with one minute of rest between each set.

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Mountain Climbers: 1 minute

Burpees: 1 minute

High Knees: 1 minute

Butt Kicks: 1 minute

Jumping Jacks: 1 minute

Burpees:

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  • Begin in a standing position. Your feet should be shoulder-width apart. Now, lower your body into a squatting position, placing your hands on the floor in front of you.
  • Kick your feet back so that you are in push-up position. Keep your hands firmly on the ground to support your body.
  • Lower your chest to do a push-up. Bring your chest back up.
  • Kick your feet back to their original position. Stand up, and then jump into the air while clapping your arms overhead.

Butt Kicks:

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  • Start on all fours, with your hands directly under your shoulders and your knees directly under your hips.
  • Keep your right knee at a 90-degree angle as you slowly raise your leg behind you until your thigh is almost parallel to the floor. Pulse your flexed foot toward the ceiling by squeezing your glutes. Your back should remain perfectly still in a neutral spine. The motion should be small and controlled with the muscle doing the work and not momentum.
  • Return to start position to complete one rep.

High Knees:

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  • In basic high knees, you need to stand still with your feet hip-width apart. Pull your right knee towards your chest and keep it there for 3 seconds. Now move it back to the original position and then repeat the step.
  • Now do the same gesture with the left knee. You will feel exhausted after half an hour or before. Take 2 minutes rest between the repetitions to increase your tendency to do more repetitions.

Mountain Climbers:

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  • Start the exercise by lying face down on the floor.
  • Straighten out your arms and then touch your knees down to the ground or floor.
  • Now you are ready to lift yourself up into position. When doing this, be sure that your hands are directly under your chest at a width that is slightly more than your shoulder length distance.
  • Once you have settled into position and checked the position of your hands you should be sure to keep your legs stretched out, ensuring that they are properly lined up with the rest of your body. Pay special attention to your knees as many people tend to create a gap here but that should be avoided. If the recommended position is uncomfortable for you, it is alright to modify it slightly as long as you maintain the correct posture.
  • Now you should stretch out your left leg for stability. Bend your right knee and bring it up in the direction of your right hand. At this point, you should be in a similar position to the one you would be in if you were climbing a mountain or tree (hence the name) except horizontal instead of vertical.
  • After bringing your right knee up, return it to the original position and do the previous step with your left leg. (Once again, bend the left knee and bring it up towards the left hand mimicking the actions of a mountain climber)

Jumping Jacks:

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  • Assume an erect position, with feet together and arms at your side.
  • Slightly bend your knees, and propel yourself a few inches into the air.
  • While in air, bring your legs out to the side about shoulder width or slightly wider.
  • As you are moving your legs outward, you should raise your arms up over your head; arms should be slightly bent throughout the entire in-air movement.
  • Your feet should land shoulder width or wider as your hands meet above your head with arms slightly bent

Yoga is amazing for your body-that really isn’t such a big secret anymore. But did you know that yoga can improve your core strength and help flatten your abs? While doing yoga is not the best way to get a six-pack, you can expect to significantly tone and strengthen your belly. Strengthening your core can also help relieve back pain and improve your posture (nothing makes your belly look bigger than slouching!).

Here is a mini yoga workout that is perfect for shaping up those abs.

  1. Cat/Cow Pose

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  • Get on all fours with the back flat and gaze towards the floor.
  • Line up your hands underneath the shoulders and knees under the hips.
  • Exhale, tucking the tailbone and rounding the spine towards the ceiling, and release the neck.
  • Then inhale, lifting the shoulders and seat bones towards the ceiling and raising the head to look straight ahead.
  • Repeat slowly and gently as many times as needed to warm up the spine and core.
  1. Boat Pose

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  • Start seated with your knees bent and feet flat on the floor. Lean back just far enough so your feet can float off the ground.
  • Begin to straighten your legs together so that your body forms a V shape, keeping your arms extended and parallel to the ground.
  • Balance on your tailbone and sit bones, chest lifted, and gaze
  1. Side Plank Pose:

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  • Begin in Plank. Bring your left palm to the center of your mat and roll onto the outer edge of your left foot. Stack your right foot on top of your left. Press deeply into your left palm to bring your shoulder away from your earlobe, and stack your right shoulder directly above your left.
  • Engage your obliques by lifting and stacking your hips. Extend your right arm straight up and gaze sideways or upward. Hold for five to 10 breaths. Repeat on the opposite side.
  1. Knees to Nose Pose

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  • Begin in Downward Facing Dog.
  • Lift your right leg up into the air. Bring your shoulders over your wrists, keeping your arms straight, and draw your right knee tight into your chest. Keep your hips in line with your shoulders.
  • Try to kiss your knee as you press the ground away and round your back.
  1. Windshield Wiper Pose

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  • Lie flat on your back with both legs straight up in the air. Rest your arm straight and wide on the ground so that the palms are facing down and in line with your shoulders. Exhale, and keep your legs straight and together as you reach your toes toward the opposite fingers.
  • Inhale to come back up to center, and then switch sides.
  1. Upward Facing Dog Pose

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  • Lie face down, the tops of your feet on the mat. Bend your elbows and place your palms on the floor beside your lower ribs.
  • Push up, straightening your arms without locking your elbows, and lift your upper legs and torso into the air.
  • Arch your chest upward, lifting the sternum. Keep elbows in, close to your sides. The main purpose of the pose is to give your abs a nice stretch, so breathe deep and enjoy your hard work. Hint: Roll your shoulders back.
  1. Modified Wheel Pose

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  • Lie on your back and give your abs a nice stretch in the opposite direction. Interlace your hands underneath your lower back and press your hips up into a Modified Wheel Pose.
  • Lie on your back, feet flat on the floor, palms down.
  • Lift your hips and torso off the floor, pressing into your palms and feet.
  • Interlace your hands and press your shoulders and upper arms into the floor. Lift your hips higher toward the ceiling. d. Hold for 10 breaths. Lower your glutes back to the floor, and separate your arms.
  • Keep breathing and try to back slightly off your fullest possible pose. This will ease the strain and train your body and brain to stick with poses longer.
  1. Camel Pose

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  • Stand on your shins with your knees hips-width distance apart.
  • Lean back, and place your hands on your heels, arching back and allowing the head to fall between the shoulder blades.
  • Continue to press the hips forward to engage the abs, thighs, and tush, enjoying this pose for five breaths.
  1. Downward Facing Dog

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  • Begin on your hands and knees. Align your wrists directly under your shoulders and your knees directly under your hips.
  • Exhale as you tuck your toes and lift your knees off the floor. Reach your pelvis up toward the ceiling, then draw your sit bones toward the wall behind you. Gently begin to straighten your legs, but do not lock your knees. Bring your body into the shape of an “A.” Imagine your hips and thighs being pulled backwards from the top of your thighs. Do not walk your feet closer to your hands — keep the extension of your whole body.
  • Press the floor away from you as you lift through your pelvis. As you lengthen your spine, lift your sit bones up toward the ceiling. Now press down equally through your heels and the palms of your hands.
  • Firm the outer muscles of your arms and press your index fingers into the floor. Lift from the inner muscles of your arms to the top of both shoulders. Draw your shoulder blades into your upper back ribs and toward your tailbone. Broaden across your collarbones.
  • Rotate your arms externally so your elbow creases face your thumbs.
  • Draw your chest toward your thighs as you continue to press the mat away from you, lengthening and decompressing your spine.
  • Engage your quadriceps. Rotate your thighs inward as you continue to lift your sit bones high. Sink your heels toward the floor.
  • Align your ears with your upper arms. Relax your head, but do not let it dangle. Gaze between your legs or toward your navel.
  • Hold for 5-100 breaths.
  • To release, exhale as you gently bend your knees and come back to your hands and knees.
  1. Reverse Plank Pose

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  • Sit on the floor with your legs extended in front of you.
  • Place your palms, with fingers spread wide, on the floor slightly behind and outside your hips.
  • Press into your palms, and lift your hips and torso toward the ceiling.
  • Look up to the ceiling, point your toes, and keep your arms and legs straight.
  • Keep your entire body strong, and form a straight line from your head to your heels.
  • Squeeze your core and try to pull your belly button back toward your spine.
  • If your hips sag or drop, lower yourself back to the floor.
  • The goal is to maintain a straight line and hold for 20 to 30 seconds. You may need to begin by holding the position for only a few seconds as you build your strength. It’s better to hold the correct position for a shorter time than to go longer in an incorrect position.

The Abs après Baby Workout Plan

You will follow the following this one week plan for 4 weeks. Why 4 weeks?” you may wonder. Well, science has proven that it takes at least 21 days to form a habit. I added another week to secure yourself into the routine so that you will be able to figure out what works best for you to continue throughout the rest of your life.

YES. Working out should be a part of your life-not just for 1,2,4,6, or 8 weeks. A workout program is not a one-time thing-it simply shows you the way to lead your active lifestyle.

To track your progress, I encourage you all to take body measurements and to take before photos. I would love to share your photos on the blog!  My biggest tip for taking before photos is using the SAME outfit and the SAME body position in both your before AND after photos. Have someone take photos of you every two weeks so that you can literally see your transformation in the making. This will give you lots of motivation to keep going to reach your goal!

Here’s what to do:

  1. Get naked. Yes, naked is best since clothes can actually add inches to your body. If you do not want to get naked, try a bathing suit or thin clothing.
  2. Measure the main key parts of your body using a measuring tape. But remember to not pull the tape very tightly-it should just fit snug. Pulling two tightly can offer inaccurate results.
  3. When taking the circumferences, always measure at the widest points.
  4. Relax your entire body. This is not the time to pose, flex, or suck it all in. Just relax. We need to know what you truly are at.

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Now, here is what to measure:

Bust: Measure the chest right at the nipple line, but again, don’t pull the tape to tight.

Chest: Measure just under your bust. Some people even prefer to measure above the bust.

Waist: Measure a half-inch above your belly button or at the smallest part if your waist

Hips: Stand with feet together & Place the tape measure around the widest part.

Thighs: Measure around the widest part of each thigh.

Arms: Measure around the widest part of each upper arm.

Calves: Measure around the widest point of each thigh.

Ready… Set… GO!!!

++ Safety, First ++

CAUTION, please read before beginning: Before beginning any exercise program, please check with your doctor for approval first and foremost. This program is PAS recommended for pregnant women or postpartum women who are still recovering from a recent C-Section. This program is not suitable for women who have Diastasis Recti or who think they might have Diastasis Recti, or any other health problems.

Please discontinue this workout if:

  • You feel dizzy, faint, or lightheaded.
  • Have any type of pain or discomfort.
  • Are pregnant or could be pregnant.
  • Still healing from a recent C-Section. Wait till your doctor says it is okay to perform these exercises.
  • Have Diastasis Recti or think you might could have it. Wait till your doctor says it is okay to perform these exercises.
  • Have any medical conditions that could worsen from pro-longed exercise.
  • Have any old injuries that could be exacerbated from pro-longed exercise.

***If you find yourself having difficulty performing a new move or exercise, DO NOT push yourself. Instead, you may substitute the move for a more knowledgeable move that is safer for you to do or skip the move altogether.

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Lunedi

Warm up: HIIT workout from Chapter 5.

Planks: 3 sets of 60 seconds

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  • Start off on a yoga mat in the pushup position. Starting with the pushup position is the easiest way to get into the plank.
  • Lower both your forearms to the ground so that both your elbows and fists are flat to the ground. Your palms should be balled up, and directly underneath your shoulders.
  • Curl your toes under and engage your abs by tilting your pelvis and pulling your belly button toward your spine.
  • Straighten your body but keep your neck and spine neutral. Imagine that you’re a plank of wood, and that you’re straight as an arrow.
  • Flex your abdominals and squeeze your glutes. These are the two major muscle groups you’ll be working out in this exercise.
  • Hold this position, also known as the plank, for 60 seconds. Keep your eyes on the floor in front of you. Avoid raising your behind. Your body should make a straight line from your heels to the back of your head.

Side Planks: 3 sets of 60 seconds (each side)

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  • Lie on your left side with your knees straight.
  • Prop your upper body up on your left elbow and forearm. Position your elbow under your shoulder.
  • Brace your core by contracting your abs forcefully as if you were about to be punched in the gut.
  • Raise your hips until your body forms a straight line from your ankles to your shoulders. Your head should stay in line with your body.
  • Hold this position for the prescribed amount of time while breathing deeply. That’s one set.
  • Turn around so that you’re lying on your right side and repeat.

Supermans: 3 sets of 60 seconds

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  • Lie face down on your stomach with arms and legs extended. Keep your neck in a neutral position.
  • Keeping your arms and legs straight (but not locked) and torso stationary, simultaneously lift your arms and legs up toward the ceiling to form an elongated “u” shape with your body — back arches and arms and legs lift several inches off the floor.
  • Hold for 40 seconds and lower back down.

Long Arm Crunches: 3 sets of 12 reps

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  • Lie on a mat and extend the arms straight out behind the head with hands clasped, keeping the arms next to the ears.
  • Contract the abs and lift the shoulder blades off the floor.
  • Keep the arms straight and avoid straining the neck. If you feel neck pain, take one hand behind the head while keeping the other arm extended.
  • Lower and repeat.

Cool down: Complete your 5 minutes of bracing and hallowing exercises as mentioned in Chapter One to help activate the TVA followed by 10 minutes of walking or light jogging.

Tuesday

Warm Up: HIIT workout from Chapter 5.

Reverse Crunches: 3 sets of 12 reps

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  • Lie down on the floor with your legs fully extended and arms to the side of your torso with the palms on the floor. Your arms should be stationary for the entire exercise.
  • Move your legs up so that your thighs are perpendicular to the floor and feet are together and parallel to the floor. This is the starting position.
  • While inhaling, move your legs towards the torso as you roll your pelvis backwards and you raise your hips off the floor. At the end of this movement your knees will be touching your chest.
  • Hold the contraction for a second and move your legs back to the starting position while exhaling.

Knee to Elbow Planks: 3 sets of 12 reps (each side)

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  • Begin in the top of a pushup position with hands directly beneath your shoulders.
  • Tighten your abs and bring one knee to the outside of the same arm, pausing for a moment before straightening the leg back behind you.
  • Keep the leg elevated and repeat the movement.

Bicycle Crunches: 3 sets of 12 reps

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  • Keep a mat on the floor and lie on it.
  • Now keep your hands behind your head and interlock your fingers. Also put your feet in air.
  • Now lift your head up and touch your right elbow to the left knee while pulling your leg up towards your head.
  • Do the opposite with left elbow and right knee.

Russian Twists: 3 sets of 12 reps (alternate)

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  • Sit on the ground with your knees bent and your heels about a foot from your butt.
  • Lean slightly back without rounding your spine at all. It is really important, and difficult, to keep your back straight, but don’t let it curve.
  • Place your arms straight out in front of you with your hands one on top of the other. Your hands should be level with the bottom of your ribcage.
  • Pull your navel to your spine and twist slowly to the left. The movement is not large and comes from the ribs rotating, not from your arms swinging. Inhale through center and rotate to the right. This completes one rep.

Cool Down: Complete your 5 minutes of bracing and hallowing exercises as mentioned in Chapter One to help activate the TVA followed by 10 minutes of walking or light jogging.

Wednesday:

Yoga poses from Chapter 3.

jeudi

Warm up: HIIT workout from Chapter Five.

Lying Leg Raises: 3 sets of 12 reps (each side)

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  • Use a bench if there’s one available or anchor both hands beneath your buttocks. Letting your legs hang off the edge will increase your range of motion
  • Place your hands under your glutes with your palms facing down. Keep your legs as straight as possible, and hold a dumbbell between your feet if you want added resistance.
  • Slowly raise your legs perpendicular to the floor. Hold the contraction at the top for a second, then slowly lower your legs to the start position.

Flutter Kicks: 3 sets of 60 seconds

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  • Start by lying flat on your back on a mat with your arms by your sides and your palms down.
  • Extend your legs fully out with a slight bend in your knees.
  • Lift your heels about 6 inches off the floor.
  • Make small, rapid up and down scissor-like motions with your legs. The key is to focus on having your midsection do all the work and to keep your abs constantly contracted throughout the exercise.

Side Jackknives: 3 sets of 12 reps (each side)

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  • Lying on your right side and keeping your left leg over your right one, place your right hand in a comfortable spot and clasp your left hand behind your head.
  • Bring your torso and left leg toward each other as you pull with your obliques.
  • Squeeze for a moment and return to the starting position.

Leg Circles: 3 sets of 12 reps (both directions)

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  • Lie on the ground in a hollow body position and keep hands pressed against the floor
  • Make a full circular motion with legs in either left or right direction
  • The goal is to maximize the diameter of the circle allowing the hips to lift off the ground
  • Straight legs and pointed toes is a must!

Cool Down: Complete your 5 minutes of bracing and hallowing exercises as mentioned in Chapter One to help activate the TVA followed by 10 minutes of walking or light jogging.

vendredi

Warm Up: HIIT workout from Chapter 5.

Crossover Leg Scissors: 3 sets of 12 reps (alternating)

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  • Lie face up on the floor, extend your legs straight up to the ceiling and lower them to a 45-degree angle.
  • Place your hands on the floor at the sides of your body.
  • Alternatively, sit on a chair with your legs extended parallel to the floor, and grasp the sides of the chair with your hands for support.
  • Tighten your abdominals, point your toes and open your legs about 2 feet into a v-shape.
  • Pause two seconds before slowly bringing your legs toward each other and crossing your right leg over your left leg.
  • Spread your legs about 2 feet again, and this time when you close them, cross your left leg over your right leg.

Sit Ups: 3 sets of 12 reps

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  • Have your knees bent and the balls of your feet and heels placed flat on the ground.
  • Place your hands on opposing shoulders, so that your arms are crossed over your chest, or behind your head. This allows you a central rising point.
  • Tighten your abdominal muscles gently by drawing in your belly button to your spine
  • Keeping your heels on the ground and your toes flat to the ground, slowly and gently lift your head first, followed by your shoulder blades. Focus your eyes on your bent knees, all the while gently contracting the abdominal muscles. Pull up from the floor until you’re at a ninety-degree angle, or when the elbows are on, or past, the knees.
  • Hold the position for a second. Slowly bring the torso back to the floor but try to keep it slightly elevated off the ground. This means not to place your back flat to the ground but to keep a slight, yet relaxed, arch.

Deadbugs: 3 sets of 12 reps (alternating)

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  • Begin lying on your back with your hands extended above you toward the ceiling.
  • Bring your feet, knees, and hips up to 90 degrees.
  • Exhale hard to bring your ribcage down and flatten your back onto the floor, rotating your pelvis up and squeezing your glutes. Hold this position throughout the movement. This will be your starting position.
  • Initiate the exercise by extending one leg, straightening the knee and hip to bring the leg just above the ground.
  • Maintain the position of your lumbar and pelvis as you perform the movement, as your back is going to want to arch.
  • Stay tight and return the working leg to the starting position.

Heel Touches: 3 sets of 12 reps (alternating)

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  • Lie on the floor with the knees bent and the feet on the floor around 18-24 inches apart. Your arms should be extended by your side. This will be your starting position.
  • Crunch over your torso forward and up about 3-4 inches to the right side and touch your right heel as you hold the contraction for a second. Exhale while performing this movement.
  • Now go back slowly to the starting position as you inhale.
  • Now crunch over your torso forward and up around 3-4 inches to the left side and touch your left heel as you hold the contraction for a second.
  • Exhale while performing this movement and then go back to the starting position as you inhale. Now that both heels have been touched, that is considered 1 repetition.

Cool Down: Complete your 5 minutes of bracing and hallowing exercises as mentioned in Chapter One to help activate the TVA followed by 10 minutes of walking or light jogging.

Saturday:

Rest Day!!

*If you do not wish to rest, jogging or your yoga exercises would be great for today.*

Sunday:

Rest Day!!

*If you do not wish to rest, jogging or your yoga exercises would be great for today.*

This completes the Abs après Baby workout program.

I wish all of you ladies a happy transformation to getting your best abs ever! If you have any questions regarding the series or to send me your before and afters please feel free to contact me at diaryofafitmommy@yahoo.com.

Now go and get your best abs ever! You deserve it. 🙂

Your trainer and friend,