Before you can really exercise your abdominal muscles, it is very important to understand them and how they work. Did you know that there is more than one muscle group in your abdomen? It's true! Many busy moms aren't too concerned with the mechanics behind something they see in their exercise videos, but believe it or not, knowing what you're up against is one of the keys to winning the battle of the belly bulge!
The most common exercise videos available focus on the major abdominal muscle groups including the rectus abdominus, external and internal obliques, and the transverse abdominus muscles. These groups and bands of muscles are what you will be targeting when engaging in the following core exercises to strengthen your ab muscles:
- Reverse Crunches - Most busy moms are familiar with traditional crunches and may have been doing them for years with little success. As they became busier and busier they may have abandoned them altogether. The Reverse Crunch is a bit different and begins with lying down on your back and raising your legs off the floor in a bent knee position. Slowly, use the strength of your ab muscles to bring your knees close to your chest so that your butt is lifted slightly off the ground. Slowly release and return back to the starting position, engaging your abs as much as possible.
- Leg Lifts - Harder than they look, but very much worth the effort, leg lifts are the perfect exercise for a busy mom because they can be done almost anywhere and take a little as five minutes. Start by lying flat on the floor with your legs straight out in front of you and your arms at your sides and your hands palms down. Contract your ab muscles and slightly bend your knees as you raise your legs as far as you can off the floor. Hold this position for as long as you can before slowly lowering your legs back to the ground. Repeat as often as you can, holding the position longer each time. When you are finished, return to your original position and rest for a moment before standing up.
- Bicycle Crunches - This is an exercise covered in a lot of online exercise videos because it is often easier to do after seeing someone else do it first. Lay flat on the floor and place your hands behind your head for support. Be careful not to pull on your head during the exercise as this will strain your neck muscles. Bend your knees at a 45 degree angle and pull them upward so that they are parallel with the floor. Press the small of your back against the floor and lift your shoulder blades so that they are no longer touching the floor. Straighten one leg and hold it at a 45 degree angle from the floor while keeping your other knee bent - while holding this position twist your upper body so that your opposite elbow touches your opposite knee. Repeat this maneuver with the other knee and elbow, alternating in sets until you are ready to rest. When you are finished slowly lower your head and shoulders to the floor, followed by your legs and rest a moment before standing.
And these are only a few of the exercises that can be found in exercise videos all around the internet. Of course, before you try any new exercise, make sure that you talk to your doctor. Even busy moms know that it's better to be safe than sorry!
Pascale Vandenbroucke from Workouts On Demand. They offer instant access to over 200 exercise videos online that can be downloaded or streamed. From yoga and pilates, to kickboxing and toning, to salsa aerobics and low impact, Workouts On Demand offers something for everyone.
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