Wednesday, September 5, 2012

Guest Post : Erica's Belly Bustin' Ab Routine!

I am really excited for today's guest post!  My lovely friend Erica will be sharing a belly bustin' ab routine that will sure to make you break a sweat!  (Trust me- it's kicking my butt!)

Erica is a great resource for healthy living, so don't be surprised if you see other posts from her in the future!  She takes care of her body by not only watching what she puts into it- but by pushing it everyday through an active lifestyle.

*I made it one of my goals to do this exercise twice a week!

I'll let Erica take it from here!


Every woman dreams of a nice long slender torso, but for many moms that reality seems like a far off dream. Like everything else, having a toned “sexy” stomach takes work, but it’s not as hard as it may seem. Who’s to say what sexy and toned really looks like, right? Here are a few exercises to get you on your way to a more confident you! (25 reps of each)

#1 Ball Roll Out
This exercise is proven to get to tighten your deepest core muscles which help realign and strengthen the spine. This is especially helpful for women who have just had a baby. Plus there is little to no risk for back injury if done correctly.

Kneel directly behind a large exercise ball (you can find these are any department store with a fitness area. Cost is $10-$20) with your hands on top of the ball, arms straight. Slowly roll the ball forward and away from you, stretching your body out as you go and keeping your back straight with no arch. Roll out as far out in front of you as you can while still maintaining balance and without losing control of the ball. Slowly return back to your starting position. You will be sure to feel your efforts the next day with this exercise!

#2 Upper Ab Ball Crunch
This exercise will get you to the beginning of your six pack starting at the top. It’s easy and fun!

Sit on an exercise ball. Place your hands behind your head and walk your feet away from the ball so your back starts to roll onto the ball. The ball should support your hips and the curve of your lower back. Your legs should form a bridge with your knees bent at right angles. Exhale and lift your upper body to a 45 degree angle, pulling your stomach in toward your spine and return to starting position.

#3 The Plank
This exercise may be one of the most hated among the exercise enthusiast, but it is the most praised as it does wonders to not only your abs, but your upper body as well!

Start on the floor resting on your forearms and knees. Step your feet out one at a time, coming into a plank position. Contract your abs to prevent your butt from sticking up or sinking. Your spine should be parallel to the floor, with your abs pulling toward the ceiling. Hold 30 seconds and work your way up to one minute, as you get stronger. Soon you will be planking for four minutes straight!

#4 Lower Abs Reverse Curl
Since we got the top half of your abs with the upper ball crunch we now have to make sure we work the lower as well.
Lie on your back on the floor and place your hands on the floor beside you. Bring your knees in towards the chest with your feet together. Use your abs to slowly curl the hips off the floor and into your chest, slowly lower your feet to the floor and go back to the starting position.

#5 Side Plank

Ever wonder how you could achieve that hour glass look? The side plank is your best friend when it comes to accentuating your womanly curves.
Begin sitting sideways with your legs folded to the side. Put your top foot on the floor in front of the other, heel to toe. Feel that you are seated with deep creases at your hips, allowing even the top hip to drop toward the mat. Place your supporting hand on the mat straight out to the side, just a few inches beyond your shoulder. Draw your abs in, drop your shoulders, and lengthen your spine and press up. Hold for 30 seconds and work your way up to one minute.


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  2. The plank is my favorite, but so far, I haven't noticed if it's done anything for me, other than provide me with some fun.

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