Sunday, July 19, 2015

The #1 Secret to Getting a Smaller Waist

Stop the endless amounts of crunches. It is time to focus on what REALLY determines the size of your waist. Getting my waist back after having a baby wasn't easy. Sure, I had no "pooch" to lose, BUT I also had no abdominal definition whatsoever for a long time afterwards due to a weakend core as a result of carrying an 8lb. 7oz. baby!

When most people set out to work their abs, they usually try to work in bulk; meaning, you try to work the entire core at once. BAD IDEA. 

The core is made up of a ton of different muscles that determine which muscles pop out to form the beloved six pack.

There is ONE muscle that goes neglected though: the Transverse Abdominus, also known as the "corset muscle." Think of it as your body's form of Spanx!

One of the main reasons it goes neglected is because, well, you can't see it. At least not from the outside. This muscle is the innermost andominal muscle that is reposnsible for stabilizing the spine and pelvis. Think of it as your body's "weight belt" that holds everything together. 

After pregnancy, THIS muscle is the one that is left the weakest and needs tightening up in order to get rid of the "mommy tummy pooch."

In order to firmly tone your stomach, you have got to lay a firm and strong foundation. Think of it as if you are building a house. Your body is your house! Don't you want to build a strong core/foundation to build your other muscles upon?

Here are 2 great moves for targeting the Transverse Abdominis!

The Drawing In Maneuver
  1. Lie on your back, with your knees bent and your feet flat.
  2. Simply pull your belly button in and towards your spine. Try to get your belly button all the way to your back. 
  3. Hold for 10 seconds and then release. Repeat.
  4. You can use an object to make sure you're doing this exercise correctly. Place the object over your belly button and attempt to lower the object as much as you can.

  1. Lie on your back with your knees bent, keep your feet flat on the floor and your toes pointing straight ahead.  
  2. Gently draw-in your navel towards your spine and contract your glutes.  
  3. Slowly lift one foot off the floor with control, hold in the air for a few seconds and lower your foot back to the floor.  
  4. Repeat with the other foot.

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