Category: Workouts

Forward video to time 7:03

100% of women who go to full term pregnancy will experience some separation of abdominal muscles. These are 3 core exercises to encourage the separation to close.

https://www.strugglesofafitmom.com/here-are-the-15-best-exercises-to-target-your-underbutt/

“Here’s how to get toned arms AND maintain them year round… I do these 6 arm exercises every week and this is my favorite toned arms workout. Do this upper body workout for women weekly for best results!”

She recommends 8 to 12 repetitions per set.

* If you cannot get to 8 reps – lighten the load.

* If you can exceed 12 reps – increase the load.

* As strength improves increase number of sets [ Editor: usually up to 3 or 4 sets ]

* DO NOT FAST before weightlifting workouts – see video time 17:58

EXERCISES:

1. Time 9:13 Push-ups

2. Time 10:39 Dips

3. Time 13:27 Bent Over Row

4. Time 14:49 Upright Row

5. Time 15:49 Pulldown

6. [ Editor: I also suggest Shoulder Press ]

(A partial quote from this link follows)

Core Exercises For A Smaller Waist

The best way is to stick to high rep bodyweight exercises that target the rectus abdominis (six pack) and transverse abdominis.

1. Target The Rectus Abdominis

This is the most superficial of the abdominal muscles and typically what people call ‘six pack abs’. They key is to target both the lower and upper part of this abdominal muscle. Most people only do crunches which work the upper part and neglect the lower belly, which is where women tend to hold the most stubborn body fat – also known as the ‘belly pouch’. This lower belly workout will strengthen and tighten your core. Here are all the best core exercises to target the ‘six pack’ muscles to tighten your waistline:

Crunch

Toe touch

V sit

Leg Raise

Knee Tuck

Flutter Kicks

Scissor Kicks

Jack Knife

2. Target The Transverse Abdominis

The inner core is responsible for helping you balance, perform everyday movements and helps to encourage good posture. So it’s just as important to train this part of your core as well as the superficial ‘six pack’ abs. When this muscle is weak, it can lead to poor posture and low back pain. It’s responsible for holding in all your organs and when you don’t have very good control over this muscle, we tend to ‘let it all hang out’ so-to-speak, which can make our waistline look bigger. So consider this your daily reminder to stand up straight and be conscious of your posture.

A great secret technique that works your inner core and can literally shave 2-3 inches off your waistline in just a few weeks, is the stomach vacuum. Watch this stomach vacuum tutorial to find out how you can get a smaller waist by practicing this move every morning. All of the exercises mentioned above, especially the ones that focus on raising the legs, will also target the inner core too.

But to really strengthen the abdominal muscles and protect the spine, we need to get good at ‘bracing’ our core (think: ‘stiffening’ your torso if you were to get punched in your stomach!) These moves below are some more ‘bracing’ exercises that are great for the transverse abdominis to help you get a smaller waist:

Plank

Mountain Climber

Bird Dog

Foam Roller Knee Tuck

Foam Roller Pike

Strong Compound Lifts For A Smaller Waist

Exercises that isolate the core muscles, like the ones above are obviously great for building strength in your core and keeping your waistline tight. But did you know that the squat, deadlift and hip thrust are also great ab exercises? Crazy, huh? That’s because they are compound movements that require you to use multiple muscle groups as well as, your core. So the stronger you can get in these moves, the stronger and tighter your core will become, which can help you get a smaller waist. And need I tell you that these three compound exercises are also great for sculpting sexy hourglass curves and growing your booty?

Focusing on building strong and round glutes will also maximise your waist-to-hip ratio and create the illusion of a smaller waist! BAM. Another bonus is that adding strong compound lifts into your workouts helps you burn more calories and maintain lower body fat levels (yey for small waist!). Lifting weights increases your metabolism even after you finish your workout (as opposed to cardio, where you only burn calories for the duration of the workout).

https://shelleydarlington.com/blog/smaller-waist