Heidi Powell Has the Best Advice for Getting Rid of Your Tummy Pooch
10/18/2019 05:39 pm EDT
Vacuums
These are my EVERYDAY go-to ab move! Sometimes I will do these twice a day. Plain and simple: Either sitting, standing, or lying on your back, inhale to fully inflate your lungs, then exhale. As soon as all the air is deflated from your lungs, hold your breath as you "draw in" from the inside of your lower abs, bringing your belly button in and up toward your spine. Hold for as long as you can, even if it's only 10 seconds to start. When you can't hold your breath any longer, slowly inhale as your abs remain drawn in. Work your way up to 5-10 sets of 30 seconds each day.
Vacuums work the inner core muscles that are too often neglected and will help improve posture, tighten your waistline, and stabilize your back (and we are all in need of that after 9 months of carrying a baby!).
Dowel Rotations
These are another move that will focus on those overlooked internal core muscles and will also throw in some oblique stimulation to help bring in your waistline.
How to: With a dowel or a broomstick across your back, perform a vacuum. On the exhale/draw in part, continue holding your breath and squeezing in from your lower abdomen as you slowly twist from side-to-side. Perform as many reps as you can on each side until you need to breathe. Rest. Repeat 5-10 times each day you do these.
Planks
Planks are one of the best stabilizing moves for your core and literally target every single one of the abdominal muscles. Assume the plank position from your toes with elbows on the ground (can perform from knees if toes are too difficult). With your body in a straight/rigid line and core tight, drawing your belly button in and up toward your spine, hold the position for as long as you can. Work up to 5 sets of 30 seconds each time you perform.
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