Being a dancer and a fitness professional, I’ve been extremely lucky that I have not had to worry about my weight. That was until I entered motherhood with two children back to back and tipping the scales with a 55lb weight gain. I had the misconception like most people that baby weight just melted off with child birth and breast feeding, boy was I wrong. I felt like I was stuck in someone else’s body and I couldn’t get out, I’m sure most of you can relate to this.

I remember getting changed after teaching a class in my Pilates studio, there were mirrors surrounding me in this small toilet cubical with horrible fluorescent lights, you know those ones we all avoid like the plague.  I happened to glance up at the mirror and got a snapshot of my legs and butt, not a pretty sight. Did they really belong to me?

This was definitely the turning point for me, I decided it’s time to take time for myself and find my identity again. Some of us call it vanity, I call it sanity!!!

As busy women we’re often on cruise control - we just keep on going and going until we drop. Completely forgetting our sensuality and our personal needs. 

My mission as a fitness expert is to guide and motivate you to find time to put yourself first just a few hours a week, I know exercise is the last thing on your mind, or is it sex? I know it’s a close tie after hard day with the kids but remember exercise will give you energy and bring your confidence back. If your mind and body feels good your whole out look on life will completely change. Think of it as an investment for your children’s future and marriage, your family needs you to be happy, healthy and sexy, it’s now time to take control and connect to the HOT Mama inside of you.

On that note I wanted to share with you some hot tips to work that midsection anywhere and everywhere. You’ve probably read in magazines and news papers talking about the CORE. Most of us haven’t got a clue what this means, it’s such the buzz word right now in the media. Let me go ahead and shine some light. The Core is associated with those muscles that primarily support your spine, stabilize the pelvis, and aid in correct posture.

The transverse abdominals does all of this and is the deepest of all the abdominal muscles; it acts like a corset around your midsection. Out of all the abdominal muscles it’s probably the most neglected muscle and essentially the most important. Awareness and knowledge is the missing link to strong sexy abs we all strive for especially after pregnancy.

The beauty of activating this muscle is that you can do this sitting down, driving the car, basically everywhere. No movement needs to take place to activate this muscle, it’s almost like feeling a belt tighten around you midsection. In order to truly activate the transverse abdominals we need to essentially breathe and make a mind body connection to those often dormant muscles.

So let’s try inhaling through the nose first, feel your rib cage expand to the side as your lungs fill with air. Now as you exhale draw the ribcage together and pull the abdominals towards the spine. Think of pulling in your tummy or scooping out the belly without squeezing your glutes, thighs and hip flexors. Simultaneously lift your pelvic floor up, just like those kegal exercises you were supposed to do ALL the time during and after pregnancy. Can you feel your abdominals contract?

Now try to add this breath to a traditional crunch, exhaling on the way up without moving the hips, you will be amazed how much deeper you feel your abs working. Don’t worry if your abs start shaking, they’re working!

Making a mental connection to the core and adding breath to your strength training routine will also add a new spin to your workout and translate in to more functional strength. Carrying your 35lb toddler around Disney land will be a breeze, I can truly say that from experience.

Once you build the neuromuscular connection try balancing on one leg and performing some bicep curls with free weights or single leg squats. The unstable surface forces your core muscles to fire helping to stabilize your spine and basically stopping you from falling over. Working the body as a whole not just as an isolated body part forces the core to work harder, remember if your center is strong the rest of the body will follow. Some of the best exercises are basic calisthenics like push-ups and lunges using your own weight for resistance, most of my DVD’s I have created take all this in to consideration. Pilates is also a fabulous workout for the core, personally I thank Pilates for getting my abs back in shape after pregnancy, there’s nothing like Pilates for the midsection.

Most of us have no connection to the core; it’s almost as if it’s on a permanent vacation However by doing these small breathing exercises and engaging the right abdominal muscles you will develop the perfect foundation to a strong CORE.

So let’s take the time, to connect to the abdominals and make a conscious effort to pull in the abs and activate the core in our daily chores. The results are definitely worth it, improved balance, athletic performance - running at the park with the kids, posture - correcting humpback from breast feeding, decreased back pain from holding two kids on your hip all day long, and a stronger pelvic floor which can only help your sex life.

So what are you waiting for? Try these exercises everyday and you’ll be on the road to an improved midsection and better sex -- now that’s an incentive!

Tracey Mallett's Interval Training Drops The Weight!

Further Reading In Fitness and Weight Loss

Update on Jul 8, 2008 by Editor

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