Week #4 Mini Challenge- do at least 10 stomach vacuums each day (10-15 secs each).
You will see your waist get smaller this week!!! Vacuums are simply sucking in your tummy!
I find they produce HUGE results~ they work your TRANSVERSE abs. "T-ABS"
These are highly important muscles that act as a "girdle" around your waist. The muscles run HORIZONTALLY and HOLD your organs in place. They are stretched out after pregnancy and need to be rebuilt. VACUUMS will do just that! They are worked whenever you practice good posture, and will respond even quicker if you aggressively work at rebuilding them through exercises like vacuums.
One of the easiest ways to do them is to stand with your hands on your knees and suck your tummy in. Try to pull your belly button to your spine. You can do vacuums anywhere anytime- I did some last night while brushing my teeth and this morning sitting in the car.
Have fun with this mini-challenge and you will see some results in you waist!
I other happenings-- I have had a good start to my 30 days counting down to my birthday- I plan to workout EVERY DAY for the next 30 (keep in mind some of the days will be just 11 mins- very close to "rest" days). I started on MONDAY~ with a great hill/sprint workout- 5 minute long hills with walk/jog recovery + 1 LONG 2.5 min hill followed by 4 more 100M sprints with walking recovery. It was a very good workout!
Then yesterday I started a NEW style of workout plan- a full body plan- my son has been sick and to help him get back into the swing of things we'll be doing full body workouts for these next 2 weeks (my "boosting phase"). It's pretty much the same plan as what we followed in our RallyROOM- 30 day Get Buff Contest in Aug of 2010(the info is still up)... anyhow-- I love the workouts from our current contest, but for me in at this time the full body option is actually very appealing.
Yesterday's workout looked like this:
WARM UP:Leg press- 1 big set: Lower back extensions; Stretching- some lunges, some bodyweight squats, 1 set body weight bulgarians
Smith Squats (I don't go heavy on these on purpose-- they tend to hurt my knees and lower back--the gym I was at does not have a free bar squat rack)
50x15
75x15x3sets
Bench Press
45x20
95x10x3
Lat Pulls
90x10
105x10
90x10x2sets
Then we rushed home to cook chicken- and then hit th softball fields and walmart.
I've been deailing with some major allergies- I guess the GRASS POLLEN is very HIGH here right now and it's been DRY-- soooo annoying.
Another thing that is annoying is the bruise on my butt from my hammock breaking while I was on it yesterday! OUCH!
OH well, life goes on-- here's my "to do" list for today:
- work on training programs for clients
- pay bills- organize papers! (such a mess)
- plant at least 10 trees! (I've got about 100 to plant-- they are going to die if I don't get to it ASAP!)
- workout with Gunner- I think we'll play tennis today!!
- Go for an interval run- 1 min easy/1min hard foer 20mins
Let's make today GREAT!!
And PLEASE be sure to join us for our conference call tomorrow- I'm going to talk about measureing your success- inches, stats, sizes, water weight, bodyfat and lean muscle!
See you later babes!!
-Michelle
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