10 Minute Toning For Mom
I will be the first to admit, I am not the best at carving out time to workout. I seem to find just about every excuse to do anything else but break a sweat, but with bikini season just a couple of weeks away, I knew it was time to get to work – except I had absolutely no clue where to begin!
Luckily, my sister in-law Courtney is a NASM Certified Personal Trainer so I didn’t have to go far for a little guidance. I was so excited when she agreed to help me because not only does she understand how to tone the body in general, she has had first hand experience with transforming her own post-pregnancy body not once but twice. Plus, she totally gets not having much time to do so.
So after telling her my needs (something quick and simple, something I can do at home with or without baby, and something that incorporates exercises that target my post-pregnancy trouble spots) she put together the most perfect 10 minute core workout. Because lets face it, our core is pretty much the main place that takes a beating during pregnancy. And now thanks to her, I can’t make any excuses because I should always be able find 10 minutes in my day for my health.
Wide-Leg Stance Squats
Make sure your knees point forward and do not go over your toes – 1 set of 10
Step back with your right leg, making a 90 degree angle with your left knee. Alternate between stepping back with right and left leg, making 90 degree angle with opposite leg – 1 set of 12
Plank With Knee To Chest
While in a plank, make sure to suck in at your belly button and keep your tooshie in line with your back, do not drop it or raise it. Tuck your right leg in, drawing your knee to chest. Alternate legs – 1 set of 12
Progression from previous exercise. While in your plank, bend at knee and quickly step feet forward, 1 foot at a time – 1 set of 12
Legs Up Crunches
Lay on your back with your feet up towards the ceiling. Place hands behind your head and crunch utilizing your abs. Do not pull on your neck. Make sure your movement is upwards, with forehead going towards the ceiling. The slower you can go, the better – 1 set of 15
Laying on the ground, bend your knees, with feet flat on the floor. Place hands behind your head and go into a crunch. Hold for 10 seconds. Relax back to floor and go into iso hold again for 10 seconds. Repeat 3x.
Cool down and stretch
While on all fours, arch your back, sucking in at the belly button. Hold 5 seconds, relax. Repeat 3x
Laying face down on the floor, push up with arms so that you are pushing pelvis into the floor. Hold 10 seconds. Repeat 2x
Draw your knees to your stomach and fold arms in at your sides. Take 3 deep, cleansing breathes.
** In case nap time ain’t happening, all of these exercises can be done with baby or toddler in tow. You can hold your child when doing the standing poses – just think of it as choosing a heavier weight at the gym ;). For the plank exercises you can place your little one, lying with feet opposite of you, looking up at you while performing the exercises. Your bub can sit on your tummy during ab exercises for added resistance and can lie down or sit next to you during cool down. Be safe and always consult your physician before starting any exercises.
If you want to see what yummy food Courtney is cooking up or schedule a session with her, head on over to her and her hubby’s Facebook page and her Instagram! Their pages are full of great inspiration and tips to help you further.
Faux Hawk Ponytail Hair Tutorial HERE.