Postpartum Abs: Working on my Transverse Abdominis

Homegirl say whhaaa? Apparently you are not supposed to do crunches shortly after giving birth. Mmkay, yes good to know. So what can I do to get rid of these last few layers that willlll not budge? Train my Transverse Abominis… aka your inner gorgeous abs. NERD TALK: The Transverse Abdominis located underneath both the external and internal obliques and also wraps around your spine. It is the deepest of all the abdominal muscles.

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This photo literally has nothing to do with this post other than the fact that Transverse Abdominis for some reason makes me think of Adonis, which I googled an found this man. (NOTE to self, do NOT search Tumblr for Adonis… Brittany… don’t do it.)

(4 weeks postpartum ready to shape up and ship out)

Back to our regularly scheduled program, being the obsessed crazy beez I am, I started researching exercises to train my Adonis Abs, and here are some of the faves that I will be incorporating into my daily routine. One of which I already was doing via my lover Tim Ferris. CAT VOMITS.

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1. Get on all fours and keep your gaze focused either directly under your head or slightly in front of you. Don’t arch your back or strain your neck.
2. Forcefully exhale from your mouth until all air is fully expelled. Your abs should be contracted from this forceful exhale. Full exhalation is necessary to contract the transverse abdominals, and you’ll use gravity to provide resistance.
3. Hold your breath and pull your belly button upward toward your spine as hard as you can for a target of 8–12 seconds.
4. Inhale fully through the nose after the 8-12 second hold.
5. Take one breath cycle of rest (exhale slowly out the mouth, inhale slowly through the nose), then repeat the above for a total of 10 repetitions.

(via the 4 Hour Body)

Plank 

  • 30 Seconds Front Plank 
  • 30 Seconds Right
  • 30 Seconds Left

Stop Light Abs 

Simply suck in your stomach like you are trying to touch your belly-button to your spine at every red light.

Flutter Kicks

  1. Lie flat on your back on the floor or a mat. Your legs should be fully extended with a slight bend in the knees. With your hands behind your head, lift your shoulders off the floor. Keep you neck in alignment with your spine (don’t pull your neck forward).
  2. To begin the flutter kick exercise, quickly move your legs up and down alternating left and right with small scissor-like kicks. Keep your abdominal muscles tight or contracted, pulling them in towards the ground, as they should be doing the majority of the work.
  3. Once you’ve reached exhaustion, lower your legs to the floor. Rest for 30 to 60 seconds and repeat for 1 to 3 more rounds.

Push-up Plank to Plank Row 

  1. Place a pair of dumbbells on the floor about shoulder width apart. Make sure the dumbbells are light enough for you to pull (row) for approximately 10 to 15 repetitions. Going lighter to begin is always better as it is easier to adjust by increasing the weight.
  2. After the dumbbells are in place, assume a pushup position while placing your hands on the dumbbells, arms extended, and chest aligned with the dumbbells. Your feet should be extended behind you and approximately shoulder width apart (or slightly wider). Make sure your spine should be straight with no humps or dips.
  3. To begin the pushup to plank row exercise, stabilize your body by shifting your weight to the left side. Once you are stabilized, pull the right dumbbell with your right arm up and elbow towards the ceiling in a controlled manner. Also, keep your hips locked in place, pulling abs tight or contracted to stabilize your core. Slowly lower the dumbbell to the floor and stabilize your body. Repeat on the other side. With both arms extended and hands on dumbbells, do a normal pushup while still holding the dumbbells. This concludes one repetition. Continue until you have completed 10 to 15 repetitions.
  4. Once you’ve reached exhaustion, lower your knees to the floor and sit up. Rest for 1 to 2 minutes and repeat for 1 to 2 more rounds.

Bicycles 

  1. Lie flat on your back on the floor or a mat. Your legs should be fully extended with one leg at a 90 degree angle and the other at a 45 degree angle. With your hands behind your head, lift your shoulders off the floor. Keep you neck in alignment with your spine (don’t pull your neck forward).
  2. To begin the bicycle exercise, quickly move your legs as if you are pedaling. Alternate left and right, continually moving the 90 degree leg to a 45 degree and vice versa.
  3. Once you’ve reach exhaustion, lower your legs to the floor. Rest for 60 to 90 seconds and repeat for 1 to 3 more rounds.

ANNNDDD one of my old faves the Myotatic Crunch! 

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Here is what I did for my workout today… Which took a total of 19 minutes. 

  • Kettlebell Swings x 25
  • Plie Squat with a high pull using Kettlebell
  • Plank 30 x 30 x 30 seconds standard, left side, right side
  • Myotatic Crunch x 10 (ouch)
  •  Cat Vomits x 10 

Repeat circuit for a total of 3 times 

Get those abs back baby. 

x to the ohhhhhh Whitters

PS In case you missed it, check out my rant on breastpumping that is kind of getting some major traffic.

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