BUST STOMACH FAT WITH THE PLANK!!!

Culled from fitness bloggers

 

For a long time this has been one of my favorite exercises. It’s one of those that you see someone doing in the gym and you think to yourself, “Yeah that looks pretty easy!” Of course in reality its a lot harder than it looks, but what does it do? Put simply it’s a core exercise designed to improve strength and tone in the stomach and lower back. It’s particularly favored by both serious athletes and newbies alike. Even post-natal moms are often advised to do the plank as static stomach exercises place less aggressive stress on your stomach muscles following child-birth.

 

Performing the Plank

First bend your elbows at 90 degress, forearms on the floor, elbows beneath your shoulders. Your body should be straight like a plank of wood from your head to your feet. This is important. Many newbies will lift their bum up in the air so they look more like a hump-back bridge! This is not a plank. For those who are struggling with the plank then a modified plank with your knees on the floor will make it a lot easier.

 

Whats a Good Time For The Plank?

I’ve always been able to hold the plank for a reasonable while. I remember in my early 30′s being able to hold for 3 minutes. Nowadays I can do about 2 minutes. The plank is an exercise that with practise you can greatly improve your own time. In fact the best way to develop your strength is to do the plank in steps, 30 seconds and then a pause for 10 (or however long you need) and so on.

 

Plank Variations

The great think about the plank is that there are plenty of variations and tweaks you can make to vary things up a little, from one foot off the floor to even one arm off the floor (what I call hitch-hiker planks).

 

The World Record for the Abdominal Plank is 1 hour and 5 minutes…ouch! I wince just thinking about that!

 

If you’ve tried it, how long can you hold the plank for?

SEXY MAMA PT 2: SUPER FIT FIRST TRIMESTER

Being pregnant is often a very vulnerable time for a woman, especially as her body grows with the pregnancy. It is easy for her to become overwhelmed by the awesome, and sometimes uncomfortable changes going on in her body as well the more complex changes going on in her life. 

Imagine, just days or weeks ago you saw the results of the pregnancy test which showed you you were going to be a mother and immediately your world changed. Chances are that you were thrilled to find out you were pregnant, but at the same time you were scared about what the future holds and its effect on your body.

During the first trimester your body works overtime to build the baby and you may experience tiredness and nausea from the hormonal surge. Getting yourself to the gym may take an extra dose of motivation, but the payoff is huge. Consistent exercise during pregnancy can minimize aches and constipation, help you sleep better, and lower your risk of gestational diabetes and depression. You may even end up having a shorter, less complicated labor. Developing good workout habits during pregnancy will help you get your body back faster after delivery too.

When a woman becomes pregnant, her body starts to undergo certain changes; she may gain up to 5 pounds in weight, especially around her breasts, she will also feel some twinges of pain at her sides because of the growth of her womb and she will also start to pee more often due to the compression of her bladder by her growing uterus. And she may also get some gas.

While you should keep yourself fit, your first trimester isn't the time to start any high intensity exercise, fast interval training, or fast paced aerobics. Refrain from any exercises that are likely to cause abdominal trauma. Stick with 30 mins or more of low intensity exercise like walking, ellipticals and low impact aerobics, and low speed stationary bike work. Stop exercising when you feel fatigued, and NEVER exercise when you are exhausted.

Never forget that pregnancy is a time to get to know your body more intimately; love yourself and the changes that are happening in your body.

If you want to know how about weight loss after pregnancy, you can read my earlier article on the subject.


 
   

 

SEXY MAMA Pt 1: KEEPING FIT DURING PREGNANCY

 

If you’re concerned about the best way to keep your body and baby healthy during pregnancy—or how you’ll ever lose the excess weight afterward—you’re not alone.

Many women dread pregnancy; it is a well known fact that most women feel uncomfortable, bloated, emotional during pregnancy. Unfortunately, not many trainers know how to work with mums-to-be, thereby worsening an already difficult situation. 

I embarked upon research on how pregnant women can keep themselves fit, healthy and happy throughout the pregnancy and I realised that pregnancy need not be a miserable period, it is a beautiful time in the life of a woman. Being a mum does not mean you have to be uncomfortable in your own skin; you need to create a plan for yourself which will fit into your often unpredictable life and the life of your baby.

I looked through the internet and I found this really nice Baby Bump Fitness system, which is an exercise and fitness programme designed for the pregnant woman. click ----->>>Here<<<------

to find out more about this programme.

Here are some tips I found in my research.

• The extra 300 calories a day you are supposed to eat during pregnancy for the development of your baby should not consist of nutritionally empty and unhealthy foods.

• It is important to keep your body fit and strong during pregnancy by exercising through each trimester; however you must ensure that your training program is tailored to your trimester.

• The extra weight you will gain during pregnancy will not just slip off after the baby is born, you have to go the extra mile to make it go away.

• To lose weight effectively, your workout should be broken into short, manageable chunks of exercise which will recruit as many muscles as possible at once. This of course means you have to think outside the box.

•  Your cravings will not go away, you need to find a nutrition plan, foods and recipes which will satisfy all your cravings in a healthy way while allowing you get back into your favourite jeans after pregnancy. 

•  Being proactive is the best way to get back in control of your body.

I truly believe all women should be fit, strong,healthy and confident during their pregnancy. Exercising and eating right during pregnancy is much more than getting you into your slim jeans, its about keeping you and your baby healthy during the process.

Be Proactive- fight the bulge!!!