Two Ab Moves Every Woman Should be Doing
No, not crunches!
Guest Blog Post By: Valerie Latona
I wish I could tell you that, as the former editor in chief of Shape (ahem…a fitness magazine!), that I have a taut, toned, and firm midsection. That’s simply not true. After having gone through three pregnancies (one just two years ago), I still have a little “muffin” in my middle. Enter ab exercises. These—along with regular cardio—are key to firming up your middle, for good. That’s why I reached out to Katherine Roberts, a master trainer at Equinox in New York.
One thing that Roberts said: “You have 8 ab muscles. Crunches only work one of them.” For moms, in particular, she recommended these two ab moves; they work the transverse ab muscle “that wraps around your stomach like a weight belt.” These will help really strengthen your core and whittle your middle.
Plus, you can do them at home—with no equipment necessary! Do every other day, if you can, but check with your doctor: every woman is different and you don’t want to hurt yourself!
Seated Ab Twist With Ball
1) Sit holding a kids’ ball, with knees bent. Feet flat on the floor.
2) Lean back slightly so your back is straight and you’re forming a V with your body.
3) Rotate to the right, touching the ball to the floor next to your hip.
4) Return to center, then rotate to the left.
5) Continue for 10 reps on each side.
To make it more challenging: use a weighted (medicine) ball (6 to 8 pounds) and/or do it seated on a Bosu (half medicine ball), and/or lift your legs slightly so heels are off the ground while you’re doing the exercise. All are shown in picture, above.
Lateral Plank With Hip Raises
1) Lie on your side, balanced on your forearm, with your elbow positioned directly under your shoulder (see picture, above, for arm positioning). Legs should be stacked on top of one another. Feet should be flexed, with toes pointed toward your head.
2) Holding your body steady, slowly raise your hips until your body forms a straight line from feet to head.
3) Hold for 10 seconds. Then lower hip to the floor.
4) Repeat 10 times, then switch sides.
The goal is to work up to holding each hip raise for 30 seconds. You can also work your way up to 16 reps on each side. Tough…but not impossible!
Good luck! Remember, to avoid injury, always check with your doctor before starting any exercise program. And be consistent: that’s the key to shape-up success!
Valerie Latona is one of the leading healthy living writers/editors in the country, having won more than 90 editorial awards for excellence in journalism for her work. She was most recently Shape’s Vice President/Editor-in-Chief. She has also worked for Fit Pregnancy, Natural Health, Allure, Harper’s Bazaar, American Health for Women, and Healthy Kids. Latona resides in New Jersey with her family, including a toddler, six-year-old daughter, and nine-year-old son – and is passionate about all aspects of healthy living. You can read more of her blogs at valerielatona.com, follow her on Twitter @vlatonaINSHAPE, and on Pinterest: Valorie Latona.
Copyright®2013 Valerie Latona LLC
Healthy Eating App
Healthy Eating eBook
Nutrition Blog Network
Editor-in-Chief
Jodie Shield, MEd, RDN