Tighten Core after Baby: Postpartum Training

Begin drawing your deep set, inner abs back toward your spine right after baby with this breathing and ab strengthening technique I called Vacuum Breathing. But first, heres a little lesson on exactly what were doing and why it works…

The inner abdominal muscles (Transversus Abdominus and Lumbar Multifidus) support posture, control deep breathing and provide back support. After pregnancy they are stretched and weakened so using this move will help build a stronger inner abdominal wall so that we can regain strength in our deep set, supporting core muscles. The result is an all over tighter core, relief from pain you may feel in your back and added power to your training.

Do this move 3-5x’s per week.
3 sets, 5 reps (no rest between reps).
Rest 30sec. between sets.

Standing Vaccum

Standing Vacuum
1. Stand up straight, heels below hips, shoulders relaxed down your back.
2. Inhale and feel your lungs expand.
3. Exhale and draw abs in toward your spine for a 1, 2, 3 count then hold breath and ab contraction for 3, 2, 1 count.
4. Inhale and slowly release. Repeat.
TIP
Practice making these movements simultaneous as you EXHALE. This will take time to master so be patent with yourself.
-shoulders slide down your back (they have a tendency to want to rise up toward earlobes)
-pull abs in toward your spine
-pull pelvic floor up and in

Bent Over Vacuum

Bent Over Vacuum
1. Stand with upper body folded over your low body. Place hands on thighs, heels aligned below hips, slight bend in your knees, weight in your heels and belly relaxed. Be sure that your back is flat and relax your eye gaze as you look straight ahead.
2. Inhale and feel lungs expand.
3. Exhale and move slowly for 1, 2, 3 counts while tucking your chin to chest and your tailbone under as you round and create a “c” curve throughout your whole spine. Pull your abs in as tight as you can and feel pelvic floor move up and in. Once you’ve emptied your breath and reached your maximum effort hold for 3, 2, 1 count.
4. Slowly release as you inhale creating a straight, long spine once more. Repeat.
TIP
Practice making these movements simultaneous as you EXHALE. This will take time to master so be patient with yourself.
-total rounding of spine (tuck chin to chest, scoop hips under)
-pull abs in toward your spine
-pull pelvic floor up and in

Travel Workout with Mini Band

IMG_9340Happy Workout Wednesday guys!  Today on Fox News 46, Im giving you travel friendly workouts that you can do with a mini band.  If you don’t already have one they’re about $10 and can be found in a lot of places like, Marshalls, Target, Walmart or amazon.com.

Mini resistance bands are great for working the muscle tissue thats deeply set around your joints which keeps your body stable, tight & firm and the high rep, low resistance style workout will have you working up a sweat and therefore burning fat.  So join me in this low resistance meets cardio type of workout!  You guys ready?!  Embrace the burn and GO!

click here to see me demo some mini band moves and to watch today’s Workout Wednesday segment

Mini Band Workout #1

Do each move for 10reps, 2 Rounds before moving to next move, rest when needed

1. Squat w/ Leg Lift

  • Band around ankles
  • Lower into squat, as you rise up lead through heel and extend lt. leg out
  • Keep lt. foot flexed

2. Table Leg Press

  • On all fours, put band around rt. ankle and arch of lt. foot, keep both feet flexed
  • Draw lt. knee into belly button, then push through your foot until lt. leg is fully extended
  • Move slowly and with control in this move.  Your lt. knee should pass right under your lt. hip on the way in and out.

3. Plank with alt. Up & Out Leg LiftsIMG_9338

  • Band around ankles
  • Keep lt. leg locked out and foot flexed as you lift up, then out to the side, back in and down.  Thats one rep.

4. Row

  • Band around arches of feet, keep feet flexedIMG_9333
  • Firmly grip band with both hands
  • Push through heels and lean back slightly as you pull back on band.
  • Don’t let shoulders round forward & keep core tight

5. Triceps Push Up

  • Band around forearms for stability

Mini Band Workout #2

Band around Forearms/Wrists

1. Triceps Pushups x10

2. Lat Pulldowns x20

  • band around wrist
  • palms face foreword
  • pull band down to forehead

3. Triceps Lifts x20IMG_9348

  • arms behind you, palms facing each other, band around forearms
  • keep elbows locked out and lift arms as high as they’ll go without bending the elbow or rounding shoulders forward.
  • now press into the mini band and do quick, outward pluses

Rest 60sec then repeat these 3 moves

Band around Shins 

1. Superman Leg pulses x20IMG_9350

  • anchor through hips, legs straight, upper body relaxed, forehead rests on hands

2. Side Lying 45deg leg lifts lt., then rt. x20IMG_9349

  • keep both feet flexed, top leg leads through the heel as you lift up and back at a 45deg angle

3. Boat Pose to Canoe Pose Pulses x10

Rest 60sec then repeat these 3 moves