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Get An Hourglass Shape Just in Time for Swimsuit SeasonFebruary 29, 2012
by Amy Welch
During personal training sessions I often hear the same complaints from my female clients. “I can’t seem to lose my remaining pooch leftover from the baby,” or “How do I get rid of that fat under my arm pit?” they say. “My bottom jiggles when I run!” Does this sound familiar to you? Let’s talk about how we can target these areas and get you ready for bikini season!
First things first…if you’ve just had a little one, give it some time. Don’t be hard on yourself. As we’ve heard many times, we are our worst critic. Having a little one is an adjustment, to say the least: less sleep and more demands, both physically and mentally. Doctors recommend a recovery time of six weeks if you deliver vaginally and eight weeks if you have a cesarean section. Give yourself that time to adjust and heal and then get up and get going!!
We’re not all born with the genes to carry around a six pack post baby. But we can trim that waist line and feel nice and toned. Cardio is essential in burning those extra calories. So take a brisk walk or run 3-4 times a week. Then let’s add some toning to start to see a flatter tummy. Here are a couple of basics, with some tips, to get you started:
1. Tighten Tummies. Laying on your back, with your knees up, place your hands behind your head and lift. Make sure to exhale as you lift your head and shoulders off the mat, driving your navel to your spine. Do three sets of 12 to get you started. You can add to this as you see fit.
2. Restore Core. If you’ve been to any of my Palmetto Fit Club classes or read past articles, you know how much I love the plank!! This is such a great core exercise that can help give you get that hour glass figure. For the full plank, lie on your stomach and place your elbows underneath your shoulders, legs together and lift your body off the ground supporting yourself with your elbows and toes. Pull that navel to your spine while holding those core muscles tight. Look at your fingers so that you’re not straining your neck. Hold this plank position for 15 seconds and make your way up to a minute. Repeat this exercise three times per exercise session.
3. Lift Jigglie Bits. Now for that fat under your armpit... You know, the part that drives you so CRAZY that you won’t wear a tank top during summer months. My favorite exercise to target this area is a “pushoff pushup.” To do this, do a pushup on a secure incline position, i.e. bleacher, wooden bench. When you pushup, push off so that there is space between your hand and the surface. If you have wrist problems, you will want to avoid this exercise. Do two sets of 12, with a set of 12 regular pushups between.
4. Bottoms Up. Last but not at all least, let’s get rid of that extra jiggle! Hamstring bridges are one way to target those glutes and hamstrings. Lie supine, bending at your knees and legs shoulder width apart. Lift your hips off the ground, squeezing your buttocks. Lower and lift 8 times with eight pulses at the top for three sets. Make this exercise even more difficult by adding a ball underneath your feet and alternating leg lifts.
Do these exercises three times a week and you’ll feel a difference in these target areas in no time! Now let’s go rock those bikinis!!
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