Busy Parent Fitness Challenge - Day 17: Blast that Belly!

by - Wednesday, October 29, 2014

A smaller belly can be achieved with fat burning exercise (moderate cardio like brisk walking, cycling, hiking, or jogging), belly tightening moves, and watching what you eat. While exercise can improve the appearance of your midsection by flattening your stomach and drawing in your waist, weight loss may be required to get noticeable results. For others, who are already at their target weight, minor dietary modifications such as reducing your intake of sodium, carbonated drinks, and gassy foods will help reduce bloating and make your pooch less prominent. No matter your weight or size, core workouts should be done regularly to improve your posture and support your lower back by strengthening your flexor and oblique muscles.

Today's workout 

1) Opposite arm and leg raises: Get on all fours, extend your right arm straight out in front of you and extend your left leg straight out and up. Your arm, leg and trunk should make a straight line. Reach, reach, reach for a few seconds, then bring your arm and leg in. Repeat on the other side - with left arm and right leg. Do 40-50 (20-25 per side).

Start on all fours
Extend left arm and right leg (then alternate sides)
2) Hip Raises - These are great for your abs, butt, and legs! Squeeze those butt cheeks together when you lift your hips. Do 30-40.
Hip Raise - start position
Lift and squeeze



3) Lying Leg Raises: Lie flat on your back with your hands at your sides. Slide hands, palms down, beneath your lower back / top of butt cheeks. Keep your legs straight, with feet flexed (toes pointing up), and slowly raise your legs up so ankles, knees and hips form a straight line perpendicular to the floor. Lower your legs slowly using your hands to cushion your lower back. Do 3 sets of as many as you can do at one time. For example, if you can do 6 at a time, do 6 then do two more sets of 6. If you can do 3 sets of 10, you're a rock star! 

Lift your legs and butt in the air. Place hands, palm down, beneath your hips for support.
Lower legs slowly
Rest a moment and repeat
Some exercises still hurt (like the Lying Leg Raises!), but I can do more reps and my posture is a bit better, so that's progress. I like to think my butt looks better too, but it's hard to tell 'cause well, it's behind me. What changes have you noticed since starting the Busy Parent Fitness Challenge?

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2 comments

  1. I did 50 arm and leg raises, 40 hip raises & 30 lying leg raises. How did you do?

    ReplyDelete

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