My Secrets to abs After Babies

Mama Mama, Workin' Out

I am 28 years old. I have two littles, ages 3 1/2 and 1 1/2. I am a very busy stay-at-home mama, juggling enough projects I couldn’t count on all my fingers. And I have abs.

I don’t work overly hard at keeping my tummy tight, I don’t take any supplements, or use any miracle products. I don’t do hundreds of crunches and I don’t workout every single day.

Want to know my secrets??

It’s actually very easy.

1. Eat smart. Food is fuel. I listen to my body and have finally found a happy place where I no longer crave junk. I know what foods my body responds best to and I have become a creature of habit because of foods that my body has not responded well too. I spread my meals out throughout the day. Some days I have 3 full meals and 3 snacks in between, and others days I have 5 small, unstructured meals. Either way, I’m eating all day.

2. The majoriry of the time, I do compound exercises while working out. I also vary my exercises enough so that all areas of my core are activated. I make sure to use my range of motion to the best of my capabilities. No half reps or poor form.

3. If I feel I must do cardio, I make it short and sweaty. Don’t get me wrong, there have been times nothing has felt better than a long, torturous run…but that’s not how you get a tight and strong tum. Especially after having babies. I was a long distance runner in the past, and never had abs like I do now.

Lately my workouts have been far and few in between, so I rely mostly on my number one rule, eating smart. I don’t weight myself, or care what the scale has to say because I follow what my body is saying. When I let down my guard and I slip on that number one rule, I feel the changes. And I don’t like those changes, so I rarely slip.

Slip. Makes it sound like I’m following a strict diet or being overly harsh on myself, but in fact, I still eat a wide range of foods, including chocolate and cabernet! And I never feel deprived.

I suppose an honorary number 4 could be established since there is one more thing I am adamant about.

4. Sleep. I don’t care if the dishes don’t get done or if it’s still light outside, I put my sleep high on my priorities. Eight hours is ALWAYS a goal, and with children, we all know there’s never a perfect, uninterrupted stretch of sleep that long. But regardless, that alarm is never set unless I’ve got my 8 hours clocked. Some lucky nights, we get 9! (Again, usually interrupted from various babies and/or dogs and/or contractors beginning work at 6:30am)

If abs are a goal of yours, your first step is in the kitchen. It doesn’t take much to start seeing and feeling the differences once you begin a healthier routine.

Goes to show, mamas are strong too!

 

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Supplemental Workout to Running

Workin' Out

Here we are, the week of the Rogue Relay that my husband and I have been eager for now for over a year. Last year I would have liked to have been a part of a team, only, having our second child threw a wrench into training plans.

Not that our training plans actually went as planned this year.

–We bought a house, in which we still haven’t moved into.
–This winter was the rainiest I think I’ve ever experienced all my life.
–Schedule conflicts were challenging to say the least

But…we trained. 

I may not have gotten in as many runs as I would have liked, but the days I couldn’t leave the house because contractors were around, the weather was impossible, or the timing just didn’t seem to fit, I still worked out at home.

And here’s the thing…All runners should be cross-training anyways. 

My runs have never felt stronger than this last year, and I feel I owe that all to cross-training. Even after two babies in the last three years, and the ups and downs of pregnancies and childbirth, I came out faster and mentally stronger than I think I ever have been. Sure, I used to be able to run 10-16 miles DAILY, but that was when I WANTED to. The fact that I am able to get in only 1-2 runs a week and still blast out a challenging 8 miles in an hour, I am happy with that. I like the way I feel when I am lifting weights, and I like the way my body doesn’t feel like it’s breaking down after I workout. These days, it’s almost as though all my running in the past has taken a toll on every joint and after my runs, I ache. I have come to the conclusion that after this relay, I probably wont have the interest to run very often. Hiking, weighted workouts, and walks will do me just fine. I know I can stay in shape with that lifestyle.

Anywho, Javin and I put together a workout to supplement our runs we have coming up. We figured we should make it our last challenging workout so as we are not sore for the relay. We also wanted to work muscles that wouldn’t be used as much while running, or muscles that would help our running by limiting imbalances. 

Hamstrings: Most runners are quad dominant. (shoot, most people in general are) Both Javin and I both have experienced knee pain when our hamstrings get left out.

Arms: We initially wanted to hit only shoulders, but this evolved into arms overall. You use them to pump, which is kind of a big deal in running. Arms are important for counterbalance, bio-mechanics etc. 

Abs: Strong abs increase stability in your hips and pelvis during running. Your core affects your posture, which affects your speed and so on. 

We broke the workout up into muscle groups, and worked each muscle group individually before moving onto the next. This way, we could be sure we got the most of each exercise.

Hamstrings:

  1. Single leg RDL x 20 each leg
  2. Glute stretch Bridge into Bridge pulses x20 each leg + 20 pulses
  3. RDLs x 20

3 Sets

Arms:

  1. Equalizer dips (Assisted) x 15
  2. OH Band pulls x15
  3. Butterfly Raises x15

3 Sets

Abs:

  1. Plank with Glute lifts x 20
  2. V Chops x 20
  3. Plank Pointers into Reach throughs x15 each side
    (As Javin calls it, “The Extreme Plank!”)

3 Sets

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Single leg bridges with bridge pulses

 

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1 leg RDL

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RDL

t spine mobility1

Plank w/ Glute lifts

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V Chop

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Plank pointers with reach through

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OH Band pulls

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Butterfly raises

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Dips