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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 :)

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4 comments:

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