While working at the gym I think the number one complaint I heard was along the lines of, "For as many crunches that I do, I just can't get rid of this lower ab flab." Especially for women who have had babies, it is not easy to flatten that area around the bellybutton, but there are some things that can really help and the first step is to learn what ab exercises work the different parts of the core. A common belief is that standard crunches work the whole abdominal area, including the lower part. But although they are good to do, they mostly work the top which is where you feel it.
In order to strengthen the lower abdominal region, you have to do exercises that involve lifting the lower body. Don't worry, you don't have to do the dreaded straight-leg lifts that are nearly impossible for post-pregnancy abs. There are many variations and different things you can do. If you are feeling really weak in that area, simple pelvic tilts work well: Lay on the ground or a ball with your feet on the floor and tilt your pelvis towards you. It is a rotational movement rather than lifting up and down. You can do these while doing crunches at the same time to work the whole abdominal muscle. A few others for the LOWER ABS are:
- Bicycles: These are my favorite because they work all of the abdominal muscle- upper and lower, as well as the obliques on the sides.
- Bent-Leg Lifts: Lay on the floor with knees bent and feet on the floor. Lift, bringing your knees in towards you and then tap your feet on the floor.
- Bent-Leg Lefts with Ball: Same as above with a stability ball between the knees. Also works inner thighs!
- L-Shaped Lifts: Similar to the bent leg lift, but when you lift your legs, straighten them out so your feet point toward the ceiling then bend the knees and straighten them about 6 inches from the floor then touch toes on floor. You are drawing an L with your feet.
Give some of these a try a few times a week and you'll feel your core getting stronger and maybe even see some definition! Keep up on your cardio- it will also help you to stay slim in your middle.
2 comments:
Nicole! This is going to be a very well needed tip for when I try to get back into shape after having the baby. I will be going back to this entry.
What a great idea, thanks for sharing your knowledge. You're so awesome about stuff like this. How is little Eva doing? Tell Eric hello!
Nicole thanks for the tips....who doesn't want or need tips from a pro!! Your family is adorable...what color are Eva's eyes? they looked dark in previous posts, but look lighter to me in these most recent pictures! anyway she's DARLING! I wish I had you close by to give me some motivation with my workouts....it's a never ending process!
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