Sexy Abs By May Challenge

Whether you are a little overweight around the midsection, or looking to get back in shape after pregnancy and  the birth of a child, your abdominals and back, referred to in the fitness industry as your core, can be left weak and susceptible to injury.  A heavy overweight, or pregnant belly can cause arching and strain on the lower back.

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By strengthening your core and focusing on proper posture you can avoid injuries and transform the shape of your body.  Using this "Sexy Abs By May" workout you will feel the results immediately.  As a beginner give yourself a goal of completing 5 repetitions each side and work your way up to doing 3 sets of 12 repetitions of each exercise.   Whether you do 1 or all of the moves, congratulate yourself on becoming a healthier you!

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For those ladies who have just given birth, or men/women who fill they could stand to to trim their waist, and are looking to get back in shape always consult a physician before beginning any new exercise program.  For new mothers, your 6 week postpartum check up must be passed before starting this program.  If you feel pain or experience spotting at any time during this workout stop immediately and consult your physician.

Please see recommended exercises and descriptions, and suggested exercise videos below:

Oblique crunches

These amazing crunches can be done with or without an exercise ball.  Oblique crunches are great for shaping the waist.  Position the small of your back on the ball and bend your knees slightly greater than a 90 degree angle.  Lead the crunch with your abs, not you neck.  Flex your abs drawing your navel towards your spine and slowly lift your left shoulder across towards your right knee.  Hold for a count of two and return to start position.  Switch sides and always focus on a slow controlled movement.  While performing these exercises remember to always exhale on the execution and to continue breathing.

To do these exercises without a ball lie on a mat with your knees bent and feet flat on floor.  Flex your ab muscles and lift your shoulders a couple inches off the mat, all the while focusing on maintaining a flat back on the mat.

Bicycle crunches

The movement of bicycle crunches helps to tighten the abs while working your whole core region and hips.  Begin with your legs into your chest and using your abs lift your shoulders and neck a few inches off the ground.  Drop your right leg slowly and bring it back to the starting position.  Switch sides.  Hold the crunch through the repetitions and you will feel the excellent workout for your abs.  Pause and be proud of what you have already accomplished.

Oblique side raises

Roll over onto your side and get ready for a new favorite.  Begin with your elbow directly under your shoulder at a 90 degree angle.  Knees should be at a 45 degree angle.  While exhaling, use your abs and lift your hips off the ground.  Your spine and hip should be in a straight line with your legs.  Do not over lift as this could jeopardize your back.  Hold for a count of two and release.  Repeat and switch sides.

Plank

Prepare yourself for the ultimate core strengthener and full body isometric move.  Begin as if you were to do a push up.  On your exhalation, lift your body and with your abs, move into a straight position to hold for a count of 10, release.  Remember to continue breathing and preserve that straight back by holding your abs in strongly.  For a modification, instead of a straight arm, rest on your elbows at a 90 degree angle.

Kick Backs

This one is great for strengthening a weak postpartum back.  Begin on your hands and knees.  Hands under your shoulders knees under your hips.  On your exhalation, lift your right hand and left leg simultaneously until they are parallel to your spine.  Focus on maintaining a straight back.  Hold for a count of two and return to the start position.  Switch sides.  A bonus feature of this move will be the awesome workout it gives your gluts at the same time.

Cat Stretch

It is very important to start and finish every workout with a good stretch because flexibility will also help you avoid injury.  Begin on your hands and knees.  Your spine should be in straight and neutral position.  On your exhalation, slowly draw up your spine, suck in your belly and relax your head down.  Inhale and return back to neutral, eyes relaxed and looking forward.  Repeat motion in a slow controlled manor.

Allow yourself a couple of extra minutes to perform more stretches and focus on your breathing.  This will help you to relax and get ready for the physical exertion of being a mother.

Don't forget your lower abdominal wall!  Training these muscles is extremely important to having a strong core.

"Sexy Abs By May" Tip: For best results, maintain a well balanced diet thats low in calories. You need to eat a well balanced diet in order to lose weight, and get all the nutrients your body needs.


Written by,

Dwight Obey (Founder - 1st N Weight Loss), and AdvoCare Independent Distributor.

" I have found that AdvoCare has so many nutritional supplements that support overall wellness, weight management, energy, etc.."- Dwight Obey

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This article is intended to be used for informational purposes only. It is not to be used in place of, or in conjunction with, professional medical advice or any doctors recommendation. Prior to beginning any weight loss program, individuals must consult a physician for proper diagnosis and/or treatment.

Stretch Marks, And Remedial Measures

Stretch marks are caused mainly when a person gains weight and the skin grows rapidly causing stretch marks.

Even though our skin happens to be very elastic, nevertheless over stretching may lead to stretch marks.

It usually happens at the time of puberty when girls and boys body go through a speedy change, during pregnancy or when you happen to gain or lose weight.

With elastic skin, sometimes the production of collagen gets affected which can lead to stretch marks in many areas of our body, such as the bikini area, stomach, thighs, hands, breasts, hips, legs and even buttocks. Even though the stretch marks appear to be normal from outside, the stretching actually occurs inside.

The lower layer of the skin which provides it strength and elasticity tend to get thinner and uneven. As you know, skin is very transparent, and if you look closely even blood vessels can be easily seen. This is why we can see the stretching which has occurred as well.

Men suffer from stretch marks too. These stretch marks usually disappear over a period of time, but some can last as well, depending upon the marks, and how they were caused.

Stretch marks start to develop in some women, who are pregnant on the abdomen during their second half of the pregnancy. The skin stretches to accommodate the growing baby, which is growing daily.

The color of the marks, can depend sometimes on the color of your skin. Depending on your skin color the mark may begin as a pink, reddish, brown, or dark brown color. These reddish-brown marks fade gradually with the passage of time, and later on may look like shining silver lines.

During their pregnancy, women may notice the stretching of skin a lot near the abdomen and breasts. These are normally caused partially due to hormonal changes. Women who have weaker collagen tend to get more stretch marks than others and may require even more time for the marks to heal, or fade.

Research has showed that due to frail pelvic ligaments, some women might suffer from stretch marks, in the pelvic region as well. This can sometimes be prevented by doing pelvic floor exercises.

Bodybuilders have also been known to get stretch marks due to the rapid growth of their bodies as well, which in someways are similar to pregnant women.

Remedial measures for stretch marks that I have recommended to my clients, and readers are below.

This article is intended to be used for informational purposes only. It is not to be used in place of, or in conjunction with, professional medical advice or any doctors recommendation. Prior to beginning any weight loss program, individuals must consult a physician for proper diagnosis and/or treatment.

• Applying collagen creams, even though its benefits are still unclear so check it up with your doctor before applying any lotions
• Cocoa butter creams are said to do wonders to your skin as it softens scars
• Applying olive oil and Vitamin E oil which would help in getting rid of the stretch marks
• Mixture of 1/2 cup virgin oil, 1/4 cup aloe Vera gel including liquid of 6 Vitamin E capsules and liquid from 4 Vitamin A capsules mix then together and store it in the fridge to be applied daily
• Have a healthy diet which has plenty of protein and is rich in Vitamin C and Vitamin E, which helps in tissue growth
• Mixture of any carrier oils like avocado, sweet almond, jojoba mixed with drops of lavender and few drops of chamomile can still do wonders on your skin

This article is intended to be used for informational purposes only. It is not to be used in place of, or in conjunction with, professional medical advice or any doctors recommendation. Prior to beginning any weight loss program, individuals must consult a physician for proper diagnosis and/or treatment.