Sexy Abs By May Challenge

Whether you are a little overweight around the midsection, or looking to get back in shape after pregnancy and  the birth of a child, your abdominals and back, referred to in the fitness industry as your core, can be left weak and susceptible to injury.  A heavy overweight, or pregnant belly can cause arching and strain on the lower back.

Looking to become lean in 2019? To learn more visit www.leann2019.com

By strengthening your core and focusing on proper posture you can avoid injuries and transform the shape of your body.  Using this "Sexy Abs By May" workout you will feel the results immediately.  As a beginner give yourself a goal of completing 5 repetitions each side and work your way up to doing 3 sets of 12 repetitions of each exercise.   Whether you do 1 or all of the moves, congratulate yourself on becoming a healthier you!

"Before starting our summer Abs regimen, we like to start with AdvoCare's Slim to help control our appetite, while supporting weight management". AdvoCare has so many nutritional supplements that support overall wellness, weight management, energy, etc."

For those ladies who have just given birth, or men/women who fill they could stand to to trim their waist, and are looking to get back in shape always consult a physician before beginning any new exercise program.  For new mothers, your 6 week postpartum check up must be passed before starting this program.  If you feel pain or experience spotting at any time during this workout stop immediately and consult your physician.

Please see recommended exercises and descriptions, and suggested exercise videos below:

Oblique crunches

These amazing crunches can be done with or without an exercise ball.  Oblique crunches are great for shaping the waist.  Position the small of your back on the ball and bend your knees slightly greater than a 90 degree angle.  Lead the crunch with your abs, not you neck.  Flex your abs drawing your navel towards your spine and slowly lift your left shoulder across towards your right knee.  Hold for a count of two and return to start position.  Switch sides and always focus on a slow controlled movement.  While performing these exercises remember to always exhale on the execution and to continue breathing.

To do these exercises without a ball lie on a mat with your knees bent and feet flat on floor.  Flex your ab muscles and lift your shoulders a couple inches off the mat, all the while focusing on maintaining a flat back on the mat.

Bicycle crunches

The movement of bicycle crunches helps to tighten the abs while working your whole core region and hips.  Begin with your legs into your chest and using your abs lift your shoulders and neck a few inches off the ground.  Drop your right leg slowly and bring it back to the starting position.  Switch sides.  Hold the crunch through the repetitions and you will feel the excellent workout for your abs.  Pause and be proud of what you have already accomplished.

Oblique side raises

Roll over onto your side and get ready for a new favorite.  Begin with your elbow directly under your shoulder at a 90 degree angle.  Knees should be at a 45 degree angle.  While exhaling, use your abs and lift your hips off the ground.  Your spine and hip should be in a straight line with your legs.  Do not over lift as this could jeopardize your back.  Hold for a count of two and release.  Repeat and switch sides.

Plank

Prepare yourself for the ultimate core strengthener and full body isometric move.  Begin as if you were to do a push up.  On your exhalation, lift your body and with your abs, move into a straight position to hold for a count of 10, release.  Remember to continue breathing and preserve that straight back by holding your abs in strongly.  For a modification, instead of a straight arm, rest on your elbows at a 90 degree angle.

Kick Backs

This one is great for strengthening a weak postpartum back.  Begin on your hands and knees.  Hands under your shoulders knees under your hips.  On your exhalation, lift your right hand and left leg simultaneously until they are parallel to your spine.  Focus on maintaining a straight back.  Hold for a count of two and return to the start position.  Switch sides.  A bonus feature of this move will be the awesome workout it gives your gluts at the same time.

Cat Stretch

It is very important to start and finish every workout with a good stretch because flexibility will also help you avoid injury.  Begin on your hands and knees.  Your spine should be in straight and neutral position.  On your exhalation, slowly draw up your spine, suck in your belly and relax your head down.  Inhale and return back to neutral, eyes relaxed and looking forward.  Repeat motion in a slow controlled manor.

Allow yourself a couple of extra minutes to perform more stretches and focus on your breathing.  This will help you to relax and get ready for the physical exertion of being a mother.

Don't forget your lower abdominal wall!  Training these muscles is extremely important to having a strong core.

"Sexy Abs By May" Tip: For best results, maintain a well balanced diet thats low in calories. You need to eat a well balanced diet in order to lose weight, and get all the nutrients your body needs.


Written by,

Dwight Obey (Founder - 1st N Weight Loss), and AdvoCare Independent Distributor.

" I have found that AdvoCare has so many nutritional supplements that support overall wellness, weight management, energy, etc.."- Dwight Obey

Interested in Searching, and Learning more about AdvoCare Products, Click Here 

This article is intended to be used for informational purposes only. It is not to be used in place of, or in conjunction with, professional medical advice or any doctors recommendation. Prior to beginning any weight loss program, individuals must consult a physician for proper diagnosis and/or treatment.

Post Pregnancy Workout For A flat Stomach

The body changes significantly during pregnancy. With the extra weight and change in body shape it can be hard to maintain exercise programs. Putting on a little weight during the pregnancy is recommended, though some women take advantage of being able to eat extra to store a few more pounds than needed for maintaining the health of the fetus.

Exercise after giving birth can hasten recovery, aid weight loss and improve muscle strength. You can start with gentle exercise, such as walking, as soon as you feel comfortable. This is usually a week after giving birth, and after you have had a check up with your doctor. After a caesarian, the you should wait at least six weeks for proper healing to take place.

In terms of breast feeding, exercise should have no effect on your ability to successfully breast feed. If you do exercise, it is important to drink plenty of water to prevent dehydration, as you will be losing some of your body fluid when expressing milk. If you think you are a candidate for post-natal depression - exercise can help reduce anxiety and depression, and increase your vitality.

What Exercises?

Many health centers run exercise classes for new mothers and can guide you on the best exercises to do. One of the most important exercises to include are the pelvic floor exercises. Most mothers are taught and perform these exercise during pregnancy, and they could be continued immediately after giving birth. Correct technique is very important to do these exercises effectively. For muscle strength and aerobic fitness, walking is the best low impact exercise to start with, before building up to cycling, swimming and weight-training.

Exercise Tips

1. start gradually
2. wear comfortable footwear
3. warm up
4. drink plenty of water
5. start with low impact exercise
6. wear a supportive bra
7. exercise after you breast feed
8. include pelvic floor exercises in your program

Nutrition

Breastfeeding mothers need a higher intake of nutrients in the diet including protein, calcium, zinc, magnesium, folate and vitamins. You can achieve this by eating nutrient dense foods such as fresh fruit and vegetables, whole grain bread and cereals, lean meat and dairy products for calcium.