4 Quick Exercises to Get Rid of Underarm

Flab and Back Bulge in 3 Weeks

March 13, 2016

The Underarm Flab and Back Bulge distorts the body shape of many women. It also makes it
very uncomfortable wearing a bra. Many, people have tried dieting to no avail. The surest and
the most effective way of getting rid of this unpleasant accumulation of fat is through four
effective short and quick exercises.
These can be done at the comfort of your home, either using a band with handles, rubber
banding, tubing, hand weights or just moving your hands only.
If done consistently daily, you are guaranteed to lose that fat in a record of three weeks’
time. Quite incredible, yet real and achievable.
1- Elbow kiss
This involves spreading out your arms on either side at the level of your shoulders, palms facing
up. Then fold each arm at the elbow to make a ninety degrees angle upwards.
Swing the hands while folded to the front so that they close in at the elbow with forearms
touching on the sides. Lastly, return the arms to their initial position. Do sets of three, each 10
repetitions.
2- Push and touch
Involves lifting your stretched arms overhead from the resting position on the sides of your body.
If you have hand weights you can use them or even a band. Standing with your stretched arms on
the sides, palms facing forward, lift them to the shoulder level simultaneously than over your
head. Lastly, bring the arms back in position. Do 3 sets of about 6 repetitions each.
3- Crisscross reverse fly
Put your legs apart about the width of your shoulders, slightly bend at the knees for stability and
then bend forward at the waist, no more than 90 degrees, so that your head faces down. Hold the
hand weight or dumbbell on each hand bent at the elbow and while palms face towards each
other. Then raise your hands to the level of or slightly lower than your shoulders. Do three sets
each 10 times.
4- Bent-over circular row
With your legs apart shoulder-width, bend forward (ninety degrees) and using each hand at a
time, move the dumbbell towards the opposite hand, lift it up, then move it towards the chest and
the back to the extended position in a circular motion. Do three sets of 10 repetitions each.
The victory over Underarm Flab and Back Bulge has never been this practical. Stop winning on
how ugly and uncomfortable you are and get to exercise following these simple straightforward
exercises.
These are not quick fix magical techniques that will make that accumulation of adipose tissue
simply melt away. For this to work, you need discipline, commitment and consistency. Schedule
an appropriate time in your daily schedule to practice these four simple and quick exercises.
This is the only way you will effectively manage to get rid of that fat in the proven record time of
three weeks. However, it is very important to keep in mind that a healthy diet and regular
workout plan will help to decrease your overall body fat percentage to keep the flab off for good!
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6 Exercises For Rebuilding Your Core After

Pregnancy
March 15, 2016

You’re sitting at home, holding that adorable little bundle of joy, and so glad the hard part
is over. Then you look down at that big squishy blob that used to be your stomach and wonder,
“What in the hell am I going to do about that?!”

Let me tell you, this is where the hard work really begins, sister. Even if you lifted all
throughout your pregnancy, those muscles that used to be your abs are shot. They have
been stretched and abused beyond recognition.

The first sign of complete lack of core strength comes when your back starts to ache after
holding your little eight pounds worth of baby for just a few minutes. Because your abdominal
muscles are giving you no support, your back is working overtime trying to keep your torso
upright. Not to mention, you’ve got that extra what-seems-like fifty pounds of milk-engorged
boob pulling you forward.

How Pregnancy Affects the Core

When you think of the core, chances are you think of the abs. However, the core actually
consists of all the muscles that encompass your midsection, including your back and hips.
As you have probably already experienced, pregnancy wreaks havoc on these areas. Between the
stretched and weakened abdominal muscles, the shortened and overworked back muscles, and
the slightly unstable hips that seem to have gotten a bit wider, there’s a good chance you’ll find
that your old ten-rep-max now feels like a personal record attempt.

“Now is the time to get back to basics and work on rebuilding your core before you get busy
trying to hit those heavy lifts.”
This doesn’t necessarily mean your strength is gone, but rather that the all-important ability to
create the intra-abdominal pressure necessary to stiffen and keep your torso erect is no longer
possible. As a result, you’re folding over faster than a dollar bill in a stripper’s G-string. Now is
the time to get back to basics and work on rebuilding your core before you get busy trying
to hit those heavy lifts.

Diastasis Recti
First, you need to assess yourself for diastasis recti. This occurs when the connective tissue
between your abdominal muscles thins, causing your muscles to separate. This is a common
pregnancy condition, but some women may have a more severe case.

To check for diastasis recti, simply lie on your back, contract your abdominal muscles and press
gently into your abdomen above and below your navel. If you can feel a soft spot or gap
between the muscles, then you do have a separation. One to two finger-widths is normal and
should close on its own. If your gap is wider than three finger-widths, it may not be a bad idea to
contact a physical therapist to ensure proper closing of the gap.

Symphysis Pubis Dysfunction (SPD)

There is one other fun side effect of pregnancy that some women have the joy of experiencing
called symphysis pubis dysfunction (SPD). Yes, it is as painful as the name sounds. When you
suffer from SPD, the ligaments that are supposed to keep your pelvis aligned become lax.
This leads to instability in the pelvic joint, allowing it to move in ways it was never intended to
move.

 
These following exercises target the transverse abdominals as well as the pelvic floor
muscles, which are the keystone for a strong core. These exercises are low-key enough that
you can begin doing them soon after delivery. If you had a c-section, you’ll want to give yourself
more time to heal to prevent opening the incision or further damaging the tissues.

To get on the right track, include pelvic tilts, belly breathing, and abdominal bracing in your
daily routine as soon after birth as you comfortably can. Add arm and leg movements to the
bracing to prepare your abdomen for more intense movements.

The 6 Core Exercises New Moms Need

Okay, now onto the core of the matter, pun intended. Isometric abdominal exercises will be
your bread and butter for the first couple of months after the little darling arrives. These
exercises are the most effective way to target the bulk of the abdomen while improving strength
throughout your entire midsection.
“You could rely solely on the lifts themselves to get you back into fighting shape, but I
guarantee it will be a long haul and you’ll be lifting a lot lighter for a lot longer.”

The American College of Sports Medicine used electromyography (EMG) to determine which
abdominal exercises most effectively activated the rectus abdominis and obliques. Researchers
found the yoga boat, yoga dolphin plank on a ball, and the yoga side plank to be at the top
of the list. Incorporate two to three sets of each of these exercises, holding each one for at least
thirty seconds working your way up to one to two minutes, into your workout routine.

1. Belly Breathing

Belly breathing simply involves allowing your stomach to expand and contract as much as
possible while you actively inhale and exhale as deeply as possible.

2. Abdominal Bracing

Begin by lying face-up on the floor. Brace your abdomen by contracting your entire abdomen as
if you were preparing to get hit in the stomach. This is your starting position. From here, perform
different movements such as raising one or both arms overhead or extending your legs while
keeping your back flat against the floor.

3. Pelvic Tilt

Lie on your back with your knees bent and feet flat on the floor or propped on a ball. Brace your
abdomen and tilt your pelvis back by pressing your lower back into the floor. Hold this position
for five seconds then repeat.

4. Yoga Boat
Sit on the floor with your knees bent. Brace your abdomen, slightly lean your torso back while
lifting your feet off the floor. Lift until your shins are parallel with the floor, your back is straight
and your hips are flexed to ninety degrees. Extend your arms forward to a comfortable position
to help maintain your balance. Hold here for at least thirty seconds.

5. Dolphin Plank
Place your elbows on the top of a stability ball and extended your legs out behind. Brace your
abdomen and hips, straighten your back and hold the position for at least thirty seconds. This
exercise is basically just a standard plank but you’re adding in the instability of the ball

6. Side Plank

Lie on your side with your elbow under your shoulder. Stack your hips and feet, stabilize your
core, and lift your hips off the floor until your body forms a straight line. Hold here for at least
thirty seconds. Repeat on the other side. Add ten to twenty leg lifts (shown in the video below) to
the side plank to further improve hip strength and stability.

Can’t I Just Do Deadlifts?

Is all of this really necessary? Well, technically, you could rely solely on the lifts themselves to
get you back into fighting shape, but I guarantee it will be a long haul and you’ll be lifting a
lot lighter for a lot longer.

Don’t get me wrong, lifts, especially front squats, are excellent for building core
strength.However, when you’re forced to lift light due to the inability to stiffen up your
torso and stay erect properly, you’re not going to get a lot accomplished. It’s still a good
idea to start light and work your way up, but by adding in additional core work, you’ll start
hitting your pregnancy and pre-pregnancy numbers a lot faster.
Note: Please let me clarify, this routine is not going to spot reduce that baby pudge. We all know
spot reduction is a crock and the only way to get visible abs again is through diet, regular
intense exercise, and time. The basis of this program is to help restore the core strength lost
during pregnancy that you can start hitting those heavy lifts sooner after pregnancy and feel like
a bad-ass momma again.