simple blog

A simple blog about seeking the Lord, savoring life and joyfully serving.

Thursday, February 12, 2015

Toned in Ten Day 7: Lose the Baby Tummy With Two-A-Days Plus Ab Routine

Today's post is day seven of my ten day series, Ten Ways to Tone Up in Ten Days. The focus is to strengthen our arms and get our postpartum abs back in shape. If you missed the first six posts, visit Day 1:Rebounding, Day 2: Cran-Water, Day 3:Weight TrainingDay 4: No Sugar, Day 5: Psyllium Husks,  and Day 6: Raw Carrot for midmorning snack.

 Day 7: Two a Days and my flat-tummy-after-baby-ab-workout.
I remember when my brothers came to stay with us for a football camp at our local university and they told me they were dreading Two-A-Days. I asked them what in the world Two-A-Days were and they explained it is when they train in the morning and in the afternoon on the same day in order to shape up for the season. I loved this concept and incorporate it before a vacation or right before springtime. That simply means I do a quick workout like this one in the morning and then I will blend a version of strength training and cardio with my ab workout in the evening.

Toned in Ten Two-A-Days

Morning 6am
Quick Cardio Interval Training

1. Sprint in place for 30 seconds
2. Rest
3. Mountain climbers for 30 seconds
4. Rest
5. Jumping jacks for 30 seconds
6. Rest
7. Forward leg lifts
Stabilize yourself on your counter or with a chair and lift your leg straight out in front of you to hip level 20 times. On your 20th leg lift, keep your leg straight out in front of you and perform 20 mini pulses (little lifts in the air never touching your foot to the ground until your last pulse)
8. Side leg lifts
Stabilize yourself on your counter or with a chair and lift your leg straight out to the side 20 times. On your 20th leg lift, keep your leg straight out as high as you can and perform 20 mini pulses (little lifts in the air never touching your foot to the ground until your last pulse)
9.Back leg lifts
Stabilize yourself on your counter or with a chair and lift your leg straight out in behind you 20 times. On your 20th leg lift, keep your leg straight out as high as you can  behind you and perform 20 mini pulses (little lifts in the air never touching your foot to the ground until your last pulse)
Repeat entire set and be sure to stretch for long, lean muscles.

Evening 6pm

2.Weight Training Routine

3. Abdominal Routine
Before you begin your abdominal exercises take note of these crucial tips. You must completely empty your lungs as you are pulling up in the crunch position and exhale fully as you are lowering. It is also important for you to complete the range of motion, meaning start on the floor and crunch all the way up and then lower all the way back down to the floor again.

 Lower Ab Reverse Crunches x 10-20 reps
Classic Ab Crunches x 10-20 reps
 Cross-Knee Crunches x 10-20 reps
Lying Leg Raises x 10-20 reps (If you feel any strain on your back then bend your legs or skip this one)
Repeat entire set

I performed these exercises making sure to empty my lungs as I described above and completing each exercise slowly and completely and I did not acquire the baby pooch that is common after delivering a baby.

I hope you find inspiration here but do remember I am not a physician. These are things that work for me and you may find we are on a different fitness level. Yours may be greater or less than mine. Listen to your body and slow down when you feel fatigued (or speed up if you need to). Please join me tomorrow for my savory green smoothie recipe :)

Grace and peace,
Adoring Family

Ten Ways to Tone Up in Ten Days

Remember to discuss these things with your physician if you are starting a new exercise/diet program :)

 Linked up here:Oh My Heartsie Girls


  1. I receive hundreds of fitness questions every day from people all over the world, but by far one of the most common themes in these questions revolve around the struggles that most people are having with losing that flabby stomach fat that doesn't seem to want to go away no matter what they try.

    Just recently I had the pleasure of meeting a fellow fitness professional named Mike Geary of (insert aff link). Now Mike is a well-known expert who deals exclusively with the most effective strategies for losing stomach fat so that you can finally uncover those elusive six pack abs that everyone desires.

    Some of Mike's strategies deal with nutrition aspects and others deal with training techniques, but I was impressed to see that Mike has put together one of the most comprehensive resources for dealing with all of the aspects necessary to finally get rid of that nasty belly fat for good.

    The key is that Mike focuses on the REAL techniques that are going to get you lasting results, and teaches you how to avoid all of these "quick-fix" scams and gimmicks that are all over the infomercials and the internet these days.

    Several of the mistakes that Mike see's every day where people are going wrong in their fat loss attempts are:

    1. Most people are wasting too much of their time doing hundreds of reps of ineffective crunches, situps, and other "abs pumping" exercises in their attempt at losing stomach fat.
    Mike has discovered that there are certain highly effective exercises that stimulate your metabolism much better, and increase your fat burning hormone levels much more. These exercises that Mike outlines are the best of the best for getting a lean, chiseled body.

    Surprisingly to most, the majority of these most effective exercises for stomach fat loss are NOT "abs-specific" exercises. Not only that, but Mike shows you how to combine and sequence them to get the best metabolic and fat loss results possible, changing the shape of your entire body.

    2. Most people are wasting way too much time doing hours upon hours of boring monotonous cardio routines.

    Mike has researched this topic extensively, including an entire course he's taken comparing different modalities of cardiovascular exercise. After all of this research, we've come to the conclusion that the majority of people out there are not doing the right types of cardio exercise. In fact, most people may actually be inadvertantly decreasing their metabolic rate by doing too much of the wrong types of cardio!

    The strategies that Mike reveals in his program go beyond "interval cardio" too.

    3. Most people are failing miserably with fad diets.

    Mike reveals exactly why most low-carb or low-fat diets are actually working against what your body needs to become lean and ripped and maintain it for life! Mike shows you exactly how to stop falling for the gimmick diets and finally develop a truly healthy eating style that you can actually enjoy for life without being overly restrictive. It's actually easier and more enjoyable than you believe!

    Go to Mike's Truth about Six Pack Abs site today and discover the exact system that Mike is using to help thousands of his clients from all over the world get leaner than they've ever been before. This system will help you to lose that stubborn stomach fat that has plagued you for years, so you can finally get that sexy six pack that you've always wanted.

    Here's the: Secrets for losing stubborn stomach fat.

    Don't forget to visit Mike's site today, as he's giving away some great free bonus reports and other tools that might not be available much longer.

    To being lean, strong, and healthy for life,

    Sign off.

  2. Glitter is one of the most versatile materials to craft with. You can use it on fabric, glass, plastic, paper, or wood. You can wear it in your hair, on your nails, in your makeup, or on your clothing and accessories. Glitter in bulk

  3. Fruit juices are no better. They all contain naturally occurring fruit sugar, fructose, which like all other sugars if consumed in excess will result in weight gain. weight loss a

  4. Perfect post i was searching for. Lively Gut is Its all about Health Gut, Keto Diet, Ketogenic Diet, Healthy Diet and Best Health Tips. When you hear about the ketogenic diet, the first thing you perhaps think of is what could possibly make it as good as people say.

  5. How is this possible? It is possible by learning and knowing which foods will help you burn fat more effectively which in turn help boost your metabolism, your metabolism burns up calories like crazy. Eating smart, regular exercise and increased metabolism are some of the fast ways to loose weight. how to buy keto strips

  6. When compared to an invented machine, our physical body functions better. It is more complex and powerful, thus taking higher abuse, however continuously operating in spite of not meeting the everyday requirements for couple of days. It should be always noted that if you bring ample fitness in your body, it would function tremendously well. Booty Lift

  7. The Brazilian butt lift surgery uses the patient's own body fat, referred to as an autologous fat transfer. Klw gummies

  8. The correct diet solution is important because you want to perform your exercise routine with optimal energy levels and also, to allow your muscles to burn fat when there are no "free carbs" (food from meals) around. Phendimetrazine For Sale