First of all...if your belly looks anything like this congrats. It's really a badge of honor. You cooked a little nugget in there. It was stretched out and poked and prodded. But, how do we get it back into the shape you desire??
The one thing you will see that is lacking in most "mom pooches" is a lot of muscle tone. When your abdominal wall is stretched to the max it loses it's elasticity. Part of this is completely genetic. You have elastic skin or you don't. I am on the "don't" spectrum. In order to get it back you must rebuild that strength with resistance training. I have LONG had that "loose" look. I gained almost 60 pounds with Ella. I was seriously stretched out. Before, when I looked down while holding a plank my skin would hang. *GAG* After last summer I can honestly say that its pretty much gone. I have developed enough strength to where it has returned to being flat.
Step #1 in improving your mom roll is to do exercises that pull the abdomen back toward the spine.
These exercises work the abs from the bottom to the top!!!
Here are a few of my favorite abdominal moves for pulling the abdominal muscles back in:
Like I said, you will notice that the ab work above is focused a lot on the LOWER abs. No crunches or plain sit ups. Moves that target your entire core will help pull the skin and muscles back where they need to be. This leads me to my next point...
Step #2 Train like an athlete. Athletic moves are what helped me finally get my core strong and toned again. Most of the moves I find the most successful can be found in my soulmate workout...Les Mills PUMP. I know you all have heard me talk about it before, it's a girls best friend.
If you have never taken a barbell class before you are truly missing out on an amazing body transforming workout. Most of you probably didn't realize that you can also do it in the privacy of your home with Les Mills PUMP. These workouts take "burn" to a whole new level. With the "rep effect" the workout cranks out HUNDREDS of reps before you are finished. It works different body parts for 5 minutes at a time, constantly changing the tempo of the moves so your muscles are tricked and stuck guessing. You work on a muscle group just long enough until you move to the next part. The workouts fly by. I love how a new instructor pops in for each body part. You never get bored. I also love that its a 3 to 4 day a week program.
For me, it was exactly what I needed to get rid of my "mom roll."
The picture on the left is from the summer of 2012. The picture on the right is from the summer of 2013. Definitely lost the softness and pulled the skin back in. Thank you Les Mills!!!
***People have been asking about this program and are really intimidated by the barbell. Don't be. It's not scary. It's amazing.
The real work, however, happens in the kitchen...
If you need help getting rid of your mom roll let us know. Our challenge groups combine exercise, nutrition and accountability. Your mom roll wants you to contact us :)