Ab Exercises To Prevent The Post Pregnancy Pooch

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Okay so you had your baby or babies and you are looking down at your core like, “will you ever return to normal?”  Well, the answer is yes.  These effective moves combined with Nancy Anderson’s 30 Day Slim Down eating plan will help you get back to your pre-baby self or in my case even better than before.  Being that Nancy is my friend she was kind enough to offer a discount code for her 30 Day Slimdown.  Use KATE15 at checkout.  Combine these moves with cardio 3x a week and her eating plan and I PROMISE you will see results.

Perfect Post Pregnancy Workout: No Gym Required, Safe For Post natal

Complete each exercises for 45 seconds- allow yourself 15 seconds in-between exercises to transition to the net move.  After completing all exercises, take a short break for 1-2 minutes before repeating the circuit. Complete 4 rounds total.

EXERCISE #1 – DUMBBELL SWING

  1. Stand tall, with your feet a little wider than shoulder width and use one hand to grip the dumbbell between your legs.
  2. Keep the arm holding the dumbbell long and loose. Squeeze your shoulders blades together to maintain a proud chest and actively engage your core.
  3. Unlock and soften your knees, shifting your bodyweight backwards into your heels, and lower your butt back and down (think of a squat) behind you.
  4. Driving through your heels, explode forward with your hips to send weight swinging upward and away from quads.
  5. Remember to contract your core from start to finish, also squeezing your glutes as you raise your arm.
  6. Bring your arm and dumbbell all the way up to your the top of your chest, which should make your extended arm just parallel to the ground.
  7. Bring your arm back down.
  8. Repeat.

EXERCISE #2 – DUMBBELL SIDE BEND

  1. Stand up straight while holding a dumbbell with your left hand (palms facing your torso).
  2. Your feet should shoulder width apart, or a bit closer if that’s more comfortable for you.
  3. While keeping your back straight and your head up, bend only at the waist to as far right as possible.
  4. Hold for a second and squeeze your core as you come back up to the starting position.
  5. Repeat.

EXERCISE #3 – PLANK CROSS KNEE TUCK

  1. Start in a high plank position with hands placed under shoulders, bracing your abs, glutes and back to engage your entire core.
  2. While still engaging your core, bring your left knee to your left elbow.
  3. Hold this position for one second and then bring yourself back to the starting plank position.
  4. Repeat again, this time taking your left knee to your right elbow (across your torso).
  5. With control, return to the starting high plank position.
  6. Repeat.

EXERCISE #4 – SIT UP AND TWIST

  1. Start by laying on your back with your abs engaged and head held off of the ground.
  2. Bend your left leg and place your foot on the ground at about knee level. Keep your right leg extended in front of you.
  3. While continuing to engage, bring your right knee to your left elbow.
  4. Hold for a second then bring yourself back to your extended starting position on your back.
  5. Repeat on the other side; take your left knee to your right elbow (across your torso).
  6. With control, return to your starting extended position.
  7. Repeat.

For maximum results, combine with Nancy’s 30 Day Slim Down. (Trust me, I swear by it!)

 Pregnant but still want to maintain your core strength?  Check out Nancy’s Pre-Natal Approved Workout.

Looking for full body toning?  Check out our Full Body Workout that is Pre & Post Natal Approved.

 

Thank you to Shape Magazine for partnering with us on this post.

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