Fitness for MOMS, Get Back the Pre-Baby Belly

In the last five years of being a personal trainer I have come to two big conclusions….. The first conclusion being that the average person’s biggest problem with working out is that they “don’t have the time”. And the second conclusion being that mothers have even less time. Most mothers try to do it all and a great deal of the time they do not end up finding a little bit of time for themselves. Not only do women take on a great deal being caregivers we also are problem solvers. Considering this fact, much of the time we want instant results or gratification, and become disappointed when we do not reach our unreasonable goals. Whether it is picking up groceries between errands or running a marathon. There are only so many hours in a day and at least one of them should be dedicated to you. Are you a mom who is looking to lose weight? Try a trainer for more belly busting moves.

I am going to share with you one of my secrets, you do not have to do it all at once. The key to health and fitness is to not make a month change or a year change, make a lifestyle change. Here is the best part: you do not have to go cold turkey. Yeah sure, you have 4 cups of coffee a day, so cut back to 2-3 instead. Over time your once small changes will start to grow in respect to your long term goal. Be realistic. I once had someone ask, “I go on vacation in 3 weeks and can I lose 20 pounds?” No. It did not take three weeks to put on the twenty pounds, so it is only fair to set goals that are attainable. If you set unrealistic goals frustration is inevitable.

So, here is what I suggest. Now that September is here and the kids are back in school, pick two goals; one short term (month away) and one long term (a year plus away). DO NOT pick events such as a wedding or a vacation these are superficial. Meaning that once it passes it leaves no growth towards a long term goal. Some good examples of a monthly goal include 5-8 pound weight loss, engage in cardiovascular exercise 3 days a week for 30 minutes(if you are sedentary), do crunches between commercials, drink half your bodyweight in ounces of water, and park in the back of the parking lot ( get in those 10000 steps). Some great long term goals include reach goal weight, gain lean muscle mass and tone, run a marathon, complete a triathlon, have more energy, and gain confidence. These will be different for everyone considering that everyone has different skill levels as well as different goals. Remember the more specific the better.

The second step once you have determined your goals is to get started. Not next month or next week, start as soon as possible, more specifically meaning tomorrow. The sooner you start the sooner your goals are within reach. Much of the time many people do not know what they are doing wrong, why they are tired or gaining weight. Many of my clients will attest that they do not like what I am about to tell you…. Write it down, find 5 minutes (or three when you get really good at it) to write down everything that goes into your mouth just for one week and the amount of exercise you accomplish each day. You will be surprised. Even someone who is health conscious can get a real shocker.

When I ask clients what they want to work on, hands down the most common response is abs! So, I figured that for the month of September we could work on developing abdominal strength in addition to developing your goals. REMEMBER, do not go into overload, you are only human, baby steps is the best way to long term success. Take ten minutes when you wake up or go to bed to get down on the ground. Cut out this routine and put it on your fridge, on the mirror, next to your bed or wherever it is going to stare you in the face the most! Some key points to remember:

1. Form is most important. If you are doing 300 crunches with bad form you are wasting your time.

2. Which brings me to point two, if you do not feel them something is not right. Make sure that your pelvis is flat on the ground, no arched spines.

3. Go slow.You should be making controlled movements not letting the momentum drag your body back to the starting position.

All being said here are some wonderful core conditioning moves. If you have back problems you should consult your doctor or a certified trainer to check if the exercise is safe for your condition.

1. Modified bicycle crunch: lying on your back crunch upwards moving your opposite elbow towards your opposite knee. If you feel comfortable try it by doing negatives. As you return towards the ground hold to the count of 3-5 seconds depending on your fitness level. Do 2-3 sets of 10-20

2. The plank: lay face down on the ground (as though you are about to do a military push up) and place your forearms on the ground. Now, push up towards the ceiling and hold this position for 15-30 seconds, depending on your level. Your main goal is to remember not to sway your back-keep the spine aligned. And secondly, to squeeze your stomach as though you were trying to push the belly button to the spine.

3. Modified plank: Set yourself up as though you were going to do a regular plank. Instead of staying stationary lift one leg at a time towards the ceiling-slowly. Do 2-3 sets of 10-15

4. Three part series crunch: You are going to do each set without taking a rest in between a, b, and c, each set should consist of 5-25reps of each. Meaning do 15 of “a” then move on to 15 of “b” and then 15 of “c” and then rest. If you are just starting out, stay on the lower side.

a. lay on your back with knees bent up on the ground

b. Lay on your back with knees bent at a 90 degree angle and feet in the air

c. Lay on your back with feet towards the ceiling.

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Good Luck! If you have any questions comments concerns or ideas regarding this article or any other health and fitness issue please feel free to contact us!