Too Time Deprived for Torso Training? Try These 10-second Tummy Tamers for Mom’s on the Go!

Ever find yourself asking how can I do anything useful to get my mid section in shape, when I rarely have time to put on lip gloss before it is time to start dinner? One approach is to perform 10-20 10 second “Tummy Tamers” in some of the most conspicuous places you could imagine: The carpool line, the grocery store, Starbucks, or even while pumping gas. The key is to imprint into your mind how to do them, then finding the time comes from being creative throughout your day. It all started when I began teaching new mom’s to do these simple yet affective exercises while changing their new born ‘s diapers, this progressed to doing them while doing dishes, brushing you teeth, folding laundry, or even during conference calls and daily commutes. The goal is to find 5 opportunities each day where you can sneak in 10 repetitions of the 10 second tummy tamer. The great thing about these exercises is the fact that their benefits span beyond mere vanity, they are very effective for preventing lower back injury, and can help with stabilizing the pelvis. When combined with Kegel’s, which we will review next quarter, they can also assist with any continence issues.

Trust me, if you do these properly, even without aerobic exercise your waistline will decrease!

While there is no question that longer strengthening sessions produce faster, and more visible results, but even the busiest man or woman on earth can find five opportunities throughout the day to do this essential exercise which will help create more balance in the body.

There's no reason why moms shouldn't be able to exercise when they have little ones at home, are running between work and carpool, or are just plain busy. Just make it a part of your day like brushing your teeth, or better yet while brushing your teeth!

Iso TA (Isometric Transverse abdominus)

An Isometric contraction of the transverse abdominus muscle is similar to the feeling of pulling the navel in and up at your waist line in, as if trying to zip a tight pair of jeans. If you are correctly using your transverse abdominal muscles you should feel it wrap around toward your back as you engage. You can feel the TA muscle contract the most in the lower abdominals. Lie on your back with your knees bent. Place your fingertips on the front of your hip bones, walk them in 1-2 inches, inhale to prepare and as you exhale, draw your navel towards your spine without pressing your low back into the floor. When you contract you should feel the tensing of the TA muscle into your finger tips. If you are unable to sense or feel this contraction try coughing while placing your fingers there to get a sense of what type of tensing you should be feeling. If you are still unable to feel the TA contract, try getting onto your hands and knees, let your belly relax down towards the floor without sagging into your low back or arching excessively. Inhale to prepare, exhale and draw the navel up towards the spine with out moving the spine (no arching or curling). Hold for 5 second as you exhale. Inhale releasing the contraction, then repeat, drawing the navel up and in away from the floor.