Mye Notes: Top 3 Stomach Flattening Exercises for Full-time Moms

Top 3 Stomach Flattening Exercises for Full-time Moms

MomMye

Like most moms who had three children, I also have a problem in having a bulging belly. Oh if only I could have enough money now to finance procedures like lisposuction, I think I would do just to get rid of this the fastest way.

Just last weekend my husband joked that my belt bag is getting bigger.. I just smiled but deep inside I said to myself "hmmm, on Monday I'll begin to search for ways on how to diminish".

Since I can't buy those expensive excercise equipments, I am forced to just search the internet. And so, here's the Top 3 Stomach Flattening Exercises that I found and now sharing to those stay at home mom like me.

#1 The Bicycle Crunch

Start by doing 5-10 reps and build up to a maximum of 20 reps in any one set. You can also work to time in circuits (i.e. 20 seconds exercise, 30 seconds rest).

Lie on your back on an exercise mat, hands by your ears (elbows pointed to the sides), hips and knees bent at 90 degree angles (feet off the floor).
Straighten your left knee whilst bending your right knee further up. Use your abs to lift and turn your upper body to bring your left elbow towards your right knee (don't cheat by bending at your shoulder!).
Then slowly come back down and repeat with the opposite knee and elbow to create a bicycle kicking action and simultaneous body rotation.
Repeat until you complete your reps.

Tips:

Breathe steadily, try and get into a rhythm.
Keep your core muscles braced throughout, this will ensure your lower back stays pressed against the mat.
Focus on making your abdominal muscles do the work.
Don't push your head forward with your hands, this will put pressure on your neck. Lightly support your head with your fingers behind your ears.
Your elbows don't need to touch your knees.
Don't lose form just to complete the set. If you're struggling then stop and rest.

#2 Captain's Chair Abdominal Exercises

A very effective routine for getting six pack abs and exercising the obliques. I like this one most because I can do it all the time.

Starting position: Sit on a comfortable chair with your back vertical and feet flat on the ground. Hold the edges of the chair just at the position of your hips. Rest your palms on the chair and keep your elbow slightly bent.
The exercise: Exhale while you lift your knees towards your upper body and hold the position for 2 seconds while keeping your back straight. Lower your legs to the starting position and inhale.

Tips: Keep the motion controlled as you raise and lower your knees. Don't swing or use momentum to raise the legs. You can do the captains chair exercise beginning with 2 sets of 10 reps and work your way to holding the position for longer and increasing the sets and reps.

#3 Vertical Leg Crunch

Another very effectuve stomach flatenning exercise which can be performed at home is the vertical leg crunch. This ABS exercise focuses on the rectus abdominis and obliques.

Start position: Lie down on the floor (or exercise mat) face up and lift your legs to a vertical position.
The exercise: Slowly lift your hips from the floor towards the ceiling and hold for 5 second. Lower your hips slowly back to the starting position.
Repeat for 2 sets of 10-12 reps. With more experience increase to 3 sets and 12 to 15 reps.

Tips: Remember to use your abdominal muscles and not your hip muscles.

An alternative vertical leg crunch is to perform the exercise with your knees crossed (from the same start position).
Now suck in the abs and lift your shoulder blades from the floor (instead of the hips) moving your chest towards your feet. This should cause your belly button to move towards the spine.
Important: Maintain a vertical leg position throughout the exercise.