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I had a baby three months ago and I want to be more toned
I'm currently in the process as well, and I do just basic ab exercises and lens. ABS 1. 90 degree crunch! A.. When your laying down pull your legs up at 90 deg. and keep the calf parallel to the floor and you toes pointed! B. go ahead and do a crunch with the legs at 90 you won't go all the way up till you touch chin to knees(i can't) but just little crunches and you can also go side to side while holding the angle and it will burn after 20 reps C. Reps- 10 towards the front 10 to the left and 10 to the right increase by 5 or 10 each time you do this workout and trust me you'll want to do an increase of 5! 2. Ball crunches! A. just get any size arobix ball and do a simple crunch, just remember to put your feet flat on the floor! 3. Jacknife! I love this ab workout because it seems so easy and you don't feel the burn at first but when you do you'll know its working! A. lay flat, toes pointed B. raise your leg straight in the air and when you do go into a crunch at the same time, reach for you toes then go down and repeat! C. this is not see how long you can hold the position it is a crunch therefore reach and down reach and down(trying to make it clearer) D. Reps- it will be the same as the 90 crunch- 10 straight 10 left 10 right but you will increase the reps to 10 not 5 or 10 just 10! in currently doing 70 reps trust me and work through the burn! LEGS 1. Lunges A. this is simple and self-explanatory but to make it harder hold on to 20 or 30 pound weights and hold the position for 20 sec! you will feel the burn 2. Leg lift A. if you are going to the gym, then they should have leg lifts. at mine you lay on your stomach and work the backs of your legs and they also have one you can do front lifts! do be afraid to ask! B. Put about 20 to start with and if thats to easy put 50, then just adjust from there C. Reps- do 15 to start with increase 5 each exercise. BOTH 1. Roman Chair! this is my favorite work out at the gym or even at home! A. it is not a machine with weights but it is very helpful with legs and abs B. i recommend for beginners not to use a weight ball, you will just bring your knee to your chest and if that gets to easy start twisting side to side while lifting your legs. C. if you want to get harder strianghten your legs, point your toes, and raise your whole leg up with out bending D. If C was to easy your a gym beast! so while you have straight legs well just throw a weighted ball in-between your ankles and straight lift E. Reps- now if you the beginner only do 20 then you can add to it each workout(you control the reps on this one). Intermediate(straight legs no ball) you can do 35 +5 as you progress. Expert- i can assume you can do 55 so just increase by 1 rep each workout!
I hope this has helped you because it has certainly helped me in achieving my goals of going from a size 5 to 3 in a month so just keep working out and eating right and your legs and abs will get toned!
For toning stomach, try these: ~ crunches ~ side crunches ~ bicycle crunches ~ the plank ~ wall squats ~ squat with a balance ball against a wall ~ push-ups on a balance ball (rest the ball under your thighs, hands on the floor). ~ swimming ~ running
For toning legs: If you have access to a gym, try these machines & equipment: ~ the leg/hamstring curl machine ~ the leg press machine ~ the leg abductor/adductor machines ~ squats with a barbell and/or dumbbells ~ barbell deadlifts ~ lunges with dumbbells ~ bulgarian split squat
If you don’t have access to a gym, try these exercises at home: ~ wall squats ~ jump squats ~ bridge/hip lifts (try them with your feet on a chair/bed) ~ hip lifts on a balance ball (you’ll get an almost instant burn!) ~ leg lifts ~ inner thigh lifts ~ the fire hydrant ~ sumo squats ~ running
You should try do an 30 minutes of some exercise that raises your heart rate such as running, swimming, bking dancing. If you run and have a correct posture your abs will be worked while you are running and your legs will tone and become lean looking. Squats, lunges, and jump roping is also really good for toning your legs and jump roping can also target your core.
Well, over a period of time, long or short depending on whether you want to tone a lot. Crunches are the best! planking is awesome but really hard :/
i think you should consult some specialists in this field.
Sorry heres the picture for the Roman/Trojan Chair
Sorry heres the picture for the Roman/Trojan Chair
Sorry heres the picture for the Roman/Trojan Chair
Thanks :)
Thanks :)
