Exercises Abs After Having Baby

Frequently Asked Questions

  1. QUESTION:
    What are the proper way to flatten lower abs?
    its been 3yrs that i gave birth to my baby girl but my abdomen area did not return to its shape.i have been doing exercises targetting abs area but it seems no changes.please help me,i want to be in good shape for my husband.

    • ANSWER:
      jogging is an excellent exercise because it let you lose weight
      evenly throughout your whole body. If you want to lose weight in
      specific areas, you should target them with exercises. If they are
      your problem areas, they will be very difficult to tone. You will have
      to work double on them. The best approach is this:
      1. Lower/control your daily calorie intake (control for normal
      weight, lower for overweight).
      2. Run/jog to lower your overall body fat percentage.
      3. Target your problem areas with exercises.
      an excellent exercise you can do it at home in front of your TV:
      Attach a couple of ankle weights to your ankles.
      Lay down on the floor or any other hard
      surface. Use an exercise rug so as not to bruise your spine off the
      floor. Put your hands behind your head, or spread them wide. Lift
      your legs perpendicular to the floor, stop for a second. Lower the
      legs down. Repeat ten times, stop. Turn on your stomach, raise on
      your hands, with the lower part of the body on the floor, as if
      trying to look at the ceiling. Turn back, do another set. Do three
      sets with ten repetitions every day. In a week, you should see the
      results. Once you are used to the exercise, and your muscles won't
      get stronger anymore, add weight to your ankle weights. Remember:
      repeating the same easy exercise many times won't help. Do it only
      with the weights. Simple leg raises do not work. Use weights,
      they do wonders. Stretch your spine between repetitions. Be careful
      not to go for too heavy weight at once. Do not increase the weights
      continuously, stop when your abs are defined - too heavy weights
      will lead to injuries.

  2. QUESTION:
    How many hours exercise is enough after having a baby?
    I had a baby 3 motnhs ago and I had awsome abs. To get back that how many hours should I workout and what should I eat? Should I do abs everyday? i heard hips widens a little and never gets back to the original shape? is it true? i desperately need to get back to my original shape to fit in my clothes and I have 15 pounds to loose. What is the best way? Please suggest....

    • ANSWER:
      First, congrats on your baby! You should really focus on eating right because if you are just eating junk it will negate whatever exercises you may do. Yes you can do abs everyday as long as you are comfortable. I know at 3 months it still hurt pretty bad for me to do mine. Yes, your hips do widen a little. Its different for everybody but generally it isn't too much. I don' think it goes back but its no biggie [to me anyway] because it gives you that hourglass shape. Also aside from your ab workouts try & get in some cardio at least 3 times a week to help burn off calories & shed excess fat. You can tone up all you want to but if you don't burn off that fat noone will see the flat stomach underneath. Lastly if you are working on toning up [which involves muscle] don't focus too much on numbers on the scale because muscles weigh more than fat. Good luck. Its been 9 months for me & I'm still trying to get rid of my last 7 pounds.

  3. QUESTION:
    what is the most effective way to loose weight after having a baby?
    I just had a baby four month ago and after i had the baby i was diagnos with mono which causes me to be extremely tired. now i am gainning alot of weight and i don't know how to keep the weight off.

    • ANSWER:
      i just had a baby four months ago too, i lost alot giving birth but only lost 10 exercisin since then n goin crazy, from wut ppl have told me it took 9 months 2 gain so it will take 9 months 2 lose and from doin wut im doin now get a variety so ur not bored, i ran on treadmill 4 a week n dreaded it b4 everytime cuz it got bored, go 4 walks w/ ur baby n do cardio n swimmin helps a lot, drink only water, dont kill urself workin ur abs cuz as long as u do exercises it will work them, get a jumprope or just pretend that works a lot, if ur gettin tired when u wake up put on sneakers right away n exercise in tha mornin it will keep u energized the whole day n dont worry bout if u dont have time i dont either so i do it all durin tha day when shes sleepin or playin even 5 minutes here n there can help, best of luck 2 u n jsut remember once 9 months hits it will be so much easier 2 lose weight.

  4. QUESTION:
    How do i get rid of love handles and get flat abs?
    I had a baby 4 months ago. I have lost a lot of weight since but I have a "small pouch". What are the best excercises that i can do besides regular situps and I know i shouldnt eat any junk food or fast food but what foods are the best? Please help, i'm going to a wedding in 3 months!

    • ANSWER:
      you can't spot-eliminate fat, so crunches will just build the muscles UNDER the fat, not get rid of it. if you can, hop on an elliptical for 30 minutes a day, or every other day, and that will help. doing ab exercises will help your abs look better, but won't burn fat(btw, bicycle crunches are 50% more effective than regular crunches). pilates is also great for all-around fitness.

      as for your diet, just eat what common sense says is healthy. try filling in your info on the food pyramid(via google). i mean...don't get super-serious about it if you're breastfeeding...by Weight Watchers standards, breastfeeding mothers eat 500 more calories per day than a regular dieter. and even if you're not breastfeeding...you just had a baby. savor the times you have with your child while it's small, and i don't think anyone at a wedding will criticize the way you look while carrying a 7-month old.

      edit: if you want to try Weight Watchers, there's a community on Livejournal where you can get all the info for free, plus the support of an enormous community. i don't recommend spending the a week for the meetings. if you're interested, send me a message and i'll send you the link.

  5. QUESTION:
    What are the best ab exercises to do after baby, and how often should I do them to see results?
    I just had a baby 4 weeks ago and now my tummy is a little flabby! What exercises can I do without gym equipment that will flatten my tummy, and how often should I do them?

    • ANSWER:
      If you are in decent shape and have no physical limitations, give this at home ab exercise plan a try.

      Reverse Crunches 25 reps 3 sets

      (For this exercise, lie on your back on a soft surface. Reach your arms back overhead and hold onto something very stable, like the leg of a table. Keep your knees bent and roll up into a ball bringing your knees down to your chest. As you lift your hips up off the floor, focus on curling up one vertebrae at a time. Remember, as you lower you hips back to the floor, to also touch one vertebrae to the ground at a time. This will allow you to keep the spine flexed and your abs engaged.)

      Crunches 25 reps 3 sets

      (Lie on your back on a soft surface. Keep both knees bent with your feet flat on the floor. Flatten your back into the ground eliminating any space between your lumbar spine and the floor. Place your hands behind your head but do not clasp your fingers together as this will increase the likelihood of pulling your head forward, which increase the chance of injury to your neck. Lift your head and shoulders about 3-4 inches off the floor, exhaling as you do so. Slowly return back to the starting position and repeat for the desired number of reps.)

      http://www.fitnessdiet.info/athomeabexercise.php

  6. QUESTION:
    What are some good exercises for my stomach area?
    I had a baby 3 months ago by c-section and still have a little extra baggage on my lower stomach. How can I get rid of it? What are some exercises that I can do to get rid of it and can I since I had major abdominal surgery?

    • ANSWER:
      Gotta tell you, 100 situps wont affect the fat content of a body.The baggage you mention is the layer most women, men tend to store it on hips, have on the stomach area.To reduce this excess fuel [ thats what fat stores are to us ] you have to utilse the large muscle groups of the body ie legs primarily, for minimum 20 mins. As you've just had a baby, the eliptical machines at gyms[ the ones that look kinda like ski-ing] are a really good option 4 you, low impact, large muscle use and strenghthening of ab area. The C-section has damaged your abs, so work on this area is also vital to you, but dont work on them too hard too soon.Listen to your body & distinguish between muscle pain & damage[ scar] pain. If the gym is not an option for you now you have a kid. put him/her in the pram , go for a 25 min walk.Do it bout 3 times a week. keep your diet[ i assume its good!?] the same, & your output has to exceed your input so ..yeh! your weight should change.
      Ist ab for you, lie on ground place hands on thigh & slide to top of knee or as far as you can.Legs in the bent postion .Supports the body until you have more strength. bout 4 times of , say 10 repetitions.
      hope it helps!

  7. QUESTION:
    What kind of exercises can I do to get rid of a flabby mid section?
    I got it from having 3 babies 2 years apart each. My arms and legs are skinny and in shape, but my belly and hips are flabby. Any ideas on what foods to watch out for and what kind of exercises can get my mid section back to pre baby shape would be great!

    • ANSWER:
      You can do sit ups and only eat salads, do anything to work your abs.

  8. QUESTION:
    What are good stomach work outs for women after childbirth, after a while of having the baby?
    After having a baby, I had some issues with my tailbone, and sitting up. I did yoga, and stuff and it's better, I can sit up again! however I can't seem to target the right muscles for my stomach. I don't feel they are tight enough, and they used to be very tight beforehand,

    • ANSWER:
      Scissor Kicks

      To do this abdominal exercise, start by lying on the floor. Place your hands under your buttocks and keep your back pressed against the floor.
      Raise one leg about 10 inches off the ground and slowly lower it back down. As you lower the one leg, raise the other.
      Do three sets of ten repetitions.

      Pelvic Tilts

      Lying on the floor with your back pressed against the floor, bend your knees keeping your feet on the ground.
      Slowly lift your pelvis up and hold briefly before lowering slowly back down to the ground. Your upper body should remain on the floor throughout the movement.
      Do three sets of 15 repetitions.

      Lifted-leg Push-up

      If you’re feeling very strong in your upper body, or if you just feel like multi-tasking during your workout, then give this challenging exercise a whirl.

      Get into push-up position but keep your feet hip-width apart.
      Raise one leg as high as you can and then do a regular push-up. Switch legs and repeat.
      This is a pretty tough one, especially if you don’t have much upper-body strength, so just do as many as you can.
      For an easier variation of this exercise, try this:

      Get down on all fours with your hands positioned about shoulder-width apart, elbows slightly bent. Your knees should be together and positioned underneath your hips. To make the exercise more challenging, place your knees slightly behind you. Have your toes curled on the floor. Your heels should not be touching the floor.

      Tighten your abs by drawing your navel in towards your spine. In a smooth, controlled motion, raise your knees off the ground. Your upper body should not move.
      Hold for one breath and then slowly lower down.
      Aim for three sets of ten.

  9. QUESTION:
    What exercises help you lose your stomach and keep your butt?
    I had a baby and for some reason it is so hard to get rid of my stomach. I want to lose my stomach Ans keep my butt.

    • ANSWER:
      Do the following 3 tips (number 4 is optional) and you will see results! Guaranteed!

      1. AEROBIC EXERCISE
      Aerobic/Cardio Exercise will get rid of FAT located ANYWHERE on the body! Burn calories/fat by doing aerobic exercise at least 30 to 45 minutes per day, 4 or 5 days per week. Each person is different! You may need MORE or LESS exercise depending on your age, body weight, and calorie/food intake. Do a Warm Up and Stretches BEFORE exercising to prevent injury! Do a Cool Down and Stretches AFTER exercising to prevent body stiffness! You must continue to SHOCK YOUR BODY to keep losing weight! If you do the SAME exercise routine for months, your body will get use to that routine and not work as hard to burn calories/fat, therefore you will not see results! Easy INDOOR aerboic exercise includes dancing to your favorite music (dance hard to break a sweat), step aerobics using a step bench, rebound aerobics using a mini trampoline, or doing aerobic exercise videos that can be bought at Amazon website or Collage Video website.

      2. TONE YOUR WHOLE BODY OR YOUR ABS
      Callanetics is deep muscle exercises using small and gentle motions that will QUICKLY tighten hips, butt, thighs, flatten the belly, lift the bust, firm the underarms, and tone the entire body. Go to Amazaon website and read the reviews for the exercise DVD or VHS tape: Callanetics 10 Years Younger In 10 Hours by Callan Pinckney. Over 100 people gave this video 5 stars! Also, this 1986 video is still being manufactured because of the high positive reviews! Per other reviews, the Callanetics 10 Years Younger In 10 Hours (dvd) includes the Quick Callanetics Stomach (dvd) routine on it. Google search Callenetics Management Company to find Callan Pinckney official website. TONING EXERCISES or Weight/Resistance/Strength Training helps define, tone, and strengthen your muscles, plus it INCREASES YOUR METABOLISM TO BURN MORE CALORIES/FAT. Don't do toning exercises on consecutive days! Your muscles need at least 1 day of rest to repair themselves!

      3. DO THE STOMACH VACUUM
      The transversus abdominus is an important muscle to exercise but usually it is neglected in ab exercises. If you do alot of ab exercises but still have a gut, you are probably not exercising the transversus muscle. You can flatten your stomach QUICKER by doing the Stomach Vacuum! You can do this exercise anywhere - driving, sitting at your desk at work, watching tv, etc. You can do this exercise standing up or sitting on a seat. Make sure you have correct posture, not humped or slouched over. Make sure your spine doesn't move nor any other part of your body moves while doing this exercise. Contract your stomach inward as far as you can and hold for 10 seconds. Release for a few seconds. Repeat. Visualize your navel trying to touch your spine to help you do the exercise. One contraction equals one repetition. Do 10 to 30 repetitions every other day. When muscles become stronger, hold contractions for 20, 40, or 60 seconds. Don't do toning exercises on consecutive days! Your muscles need at least 1 day of rest to repair themselves!

      4. SQUEEM MAGICAL LINGERIE
      Go to Squeem website by Google searching: Official Squeem Shapewear Website. Click on Collections. Click on Classic. Click on Magic Silhouette. The Magic Silhouette is made of natural rubber and stimulates weight loss through high compression and perspiration! Also, you can wear this body shaper under your clothes to suck in belly fat and make your stomach appear flat. Squeem FIRM compression is made of cotton and rubber. Squeem HIGH compression is made of rubber. Read the reviews and buy this product at Amazon website.

  10. QUESTION:
    How do I lose the yucky tummy after having a baby?
    I just had my second baby and I'm already back at my weight before pregnancy. But, I've got that super unattractive jiggly pudge! How do I get rid of it! I'll never be able to go out in a bikini if it doesn't go away. Help!

    • ANSWER:
      1) Keep it simple first
      here's 2 articles on eating healthy -
      http://lose-quick-weight.blogspot.com/2007/08/lose-quick-weight-sensible-ways-to-shed.html

      http://diets-and-exercise.blogspot.com/2007/09/take-control-of-your-body-with-healthy.html

      AND steps for fat loss success

      http://bestways-to-losebellyfat.blogspot.com/2007/11/6-steps-to-fat-loss-success-for.html

      2) Eat steam food, vegetables, fruits, lean meat

      http://bestways-to-losebellyfat.blogspot.com/2007/09/lose-10-pound-fast-key-superfoods-you.html

      3) drink plenty of water and green tea

      4) Avoid junk food, snacks and soda drinks

      here's 5 Foods for Instant Healthier Diet

      http://bestways-to-losebellyfat.blogspot.com/2007/11/5-foods-for-instant-healthier-diet.html

      5) have 5-6 healthy meals a day (1 plate size only) to keep the tummy
      satisfied

      If you're not too sure on how to plan it, try this link
      http://www.squidoo.com/fatloss4idiotsreviews/

      6) exercise - combine weights and interval training.

      here's a review link to a worthwhile workout, turbulence training
      http://www.squidoo.com/turbulencetrainingreviews/

      http://healthiest.turbulence-training-routine.ever.com/

      29 exercises you can do at home to burn belly fat
      http://bestways-to-losebellyfat.blogspot.com/2007/11/29-exercises-you-can-do-at-home-to-burn.html

      For abs, read these blogs (great articles on abs) -
      http://thetruthaboutsixpackabs.blogspot.com/2007/09/abdominal-exercises-truth.html
      http://www.squidoo.com/thetruthabout-sixpackabs1/

      and for women after the age of 30

      http://thetruthaboutsixpackabs.blogspot.com/2007/11/how-women-can-get-six-pack-abs-even.html

      and learn why crunches is not the answer
      http://thetruthaboutsixpackabs.blogspot.com/2007/11/how-to-get-6-pack-abs-without-doing.html

      http://thetruthaboutsixpackabs.blogspot.com/2007/09/what-is-best-ab-workout-for-belly-fat.html

      For Thighs and Butts

      http://lose-quick-weight.blogspot.com/2007/11/best-thigh-exercises-for-sexy-thighs.html

      7)Don't focus on cardio only (it' a waste of time!)

      http://lose-quick-weight.blogspot.com/2007/08/lose-quick-weight-cardio-is-waste-of.html

      8)form a support group - invite friends, relatives, parents, partners
      to participate in a healthy lifestyle, and keep you accountable. This
      is important.

      9) plan to lose weight slowly (1-2 lbs a week), and progressively
      overtime increase your
      goals!

  11. QUESTION:
    What is the healthiest, fastest way to lose baby fat?
    I have not had my baby yet but I am close. I am putting in a lot of thought about how Im going to get ready of my baby fat. What healthy diets I can follow? What exercises target those areas? I have been through 2 pregnancies and Im not having any more kids, so it will be time to tighten up! Please help, what have you had good experience with foods and exercises??? Thanks

    • ANSWER:
      well i suggest for your diet you cut out all wheats and white stuff. That means none of that fatty stuff. And try to cut out proccessed foods as much as you can. My motto when losing weight is if you can't catch it, hunt it, grow it..DONT EAT IT. Or, if it is boxed or bagged it ain't for you. Well, basically all natural foods. This worked wonders for me and i lost a bunch of weight just with this diet, but you have to exercise too. I suggest taking a trip to the local pool or your home pool, and do a few laps for an hour. You don't even break a sweat! Remember to always eat breakfast and the important meals. But I would suggest taking a 30 minute walk early in the morning before breakfast. This will burn more calories then exercising after breakfast. It jump starts your metabolism. Also try to only drink Green Tea, natural juices, and water. NO SODA. whatsoever. Then at night before the sunset begins, take another 30 minute walk. You can jog if you are up to it. Always stay moving. Just doing this burns calories. I would suggest a food and exercise journal writing down everything you eat and do as an exercise. Then after a week, go on google or something, search for a calorie burn calculator to find out how many calories you burned that week. Then go to a calorie counter calculator. There is one on iGoogle, ya know the other hompage for google. This will show you how many calories you consumed. Lets say you consumed 5,000 calories, and burned 9,000. Subtract these and if you get more than 3,500 then you have a burned a pound or two. If it is just below, like 3,000 calories, don''t worry through regular daily activities you probably burned like 200. Now you just have to burn 300 more. But you still should see results. I hope this makes sense. Just eat right, and exercise daily. You should see results. To tone and get those flat abs, start to incorporate ab exercises. Take your 30 minute walk or jog in the morning, then eat your light breakfast. Then get on the dumbells. Maybe 5 or 10 pounders. 15 if you are strong enough. Just do some weight lifting workouts. Then do some sit ups. Go onto exercisetv.tv (a website) select Workouts, then select abs. There will be a bunch of video workouts for you on toning up your abs. Also, go to your local gym every once a while in the week. And get on the treadmill, or elliptical, and do some weight training. Remember, during tone up time, you also need to do cardio. Hope I helped. I know it is long. I am sorry.

  12. QUESTION:
    What are some good postnatal ab exercises?
    I had a baby 6 weeks ago and I'm ready to try and tone up my abs. What are some good exercises?

    • ANSWER:
      Start with walking at least 45 minutes a day. Then do, plank holds and leg raises (3 sets of 15). After these become comfortable, add kick boxing --1 hour 3 times a week.

  13. QUESTION:
    What is the quickest way to lose baby fat?
    I am a marine and i recently had a baby and i have been going to the gym almost everyday. i can see my abs forming but i can't seem to lose the baby fat

    • ANSWER:
      1. Breastfeeding: One of the 4 steps to lose baby fat; is to choose to breastfeed your baby. Many women have found that this helps them lose their baby fat. The reason breast feeding your child is great to shed weight is because it requires a lot of calories. The more calories that you burn, the faster you will shed the weight. This is an easy and proven weight. You can literally sit around holding your little one while you are losing the weight; and it does not take any extra energy for you to do this.

      2. Exercise: You hear it everyday that exercise plays a huge role in losing weight. The 4 steps to lose baby fat is no difference; unfortunately you will never get around this step. This is a more structured way to become active but has always proven to be effective for maintaining a healthy lifestyle. You can spend 30 minutes a day walking with other new mothers or by yourself; or you can easily join a gym to begin a more rigorous exercise program. Whatever you choose; pick something you enjoy as the weight will not fall off overnight.

      3. Watch Your Diet: Anytime anyone attempt to lose weight it always begins with the choices of food you eat. For the past nine months while you were pregnant chances are you ate anything you want; without giving it a second thought of what it would do to your body. Now that you gave birth; it is time to change your habits, eat foods that contain nutritional value and begin eating correctly. If you are not sure of which foods are good for you while you are trying to lose weight pick up a diet book from your local book store or visit a dietician.

      4. Eat Less: You want to avoid skipping meals as this is not the correct way to lose weight. However you want to stop eating 3 big meals a day and break them down to 6 smaller meals. This will help your body build up metabolism so that it can begin burning more fat.

  14. QUESTION:
    How do i get my abs back without loosing weight anywhere else?
    I love my jean size and everything else but i just want my abs back. what workouts should i do? diet? or what. i had a baby 5 months ago.

    • ANSWER:
      you can't spot reduce fat stores. the only way to get your abs back is to decrease your body fat % low enough through the diet and increased exercise until you see the desired results in your problem area.

  15. QUESTION:
    Is it possible to lose weight without dieting, but exercising?
    I've never had a problem maintaining my weight. I don't exercise, because I never had to. I had a baby 2 months ago and I still have about 30 unwanted pounds to shed. I'm breast feeding so I can't diet without it affecting my milk supply. And pills are out of the question.
    I have brought some workout DVD's like fat burning, abs, blah blah blah, but I need to know that I'm not wasting my time with the videos. I do alot of housework too to add to my "workout" and I try to go to the park with my 5 year old, but the results aren't coming fast enough for me.
    So considering, I'm a stay at home mom with 2 children, I need help.
    Thanks in advance.

    • ANSWER:
      Although you can't diet while breastfeeding, you can eat a LOT of good foods to keep your supply up. I am breastfeeding, and I eat all day long. I have also lost 8 pounds in the last 4 weeks, which is a healthy rate. Lots for fruits, 100-calorie snacks, and frozen diet foods for lunch. Just make sure that no more than 250 of your total calories are from fat (look at the label where is says Calories and Calories from fat). The more good calories you eat, the better for your breast milk and to loose weight!

  16. QUESTION:
    What is the best at home ab exercise machine?
    I just had a baby and I'm stretched to the max and need an at-home excercise machine focusing on the core. Does anyone know of anything that's effective without hurting the back and neck?

    • ANSWER:
      Your husband.

      Get him in the sack 4-5 times a day for a great workout!

      In all seriousness though, if that's not an option then I'd consider getting one of those big balls to do rolling abs on. See the below link for a video demonstration:

      http://www.ehow.com/video_2350837_situps-exercise-ball.html

      The exercise ball makes it easier and you're less likely to start having back pains.

  17. QUESTION:
    What are some excercises that i can do to firm and tone my abs?
    I am slender, but i still have this baby fat that i would like to firm up.

    • ANSWER:
      Read the recommendations below. Also, go to the book store and locate the book "Weight Training for Dummies". In chapter 15 you will find excellent information on how to perform abdominal exercises correctly. Page 218 of the book dispels all the myths surrounding abdominal training.

      The following healthy living recommendations will help you if you’re trying to lose weight, tone up your muscles, have aspirations of building lean muscle mass, are attempting to get a wash board stomach, or just want to feel better:

      *1) Burn more calories then you're consuming everyday and measure your results using the following formula: Calories Consumed minus Basal Metabolic Rate (BMR) minus Physical Activity. Get a diet and fitness calculator that you can put on your computer or cell phone. This will allow you to easily calculate this formula, set goals, log your daily calorie consumption, and register your physical activities.

      *2) Eat natural and organic foods found on earth versus something created by a corporation to make money. Eat meals in small portions throughout the day and take a good multi-vitamin supplement.

      Avoid “High Glycemic Load Carbs” (sugar, pastries, desserts, refined starches such as breads, pasta, refined grains like white rice; high starch vegetables such as potatoes) and drink lots of water. Read this article for more information on high GL Carbs:
      http://www.hsph.harvard.edu/nutritionsource/carbohydrates.html

      Do not try fad diets or diet pills. Here is an excellent food pyramid that anyone can follow: http://www.rayandterry.com/html/images/PyramidLRG.gif?osCsid=26a424be471d1337e7c2f105d5c64d9d

      *3) Exercise on most days by doing cardiovascular training and/or resistance training activities.

      Read a book or find a certified trainer to make sure your doing all resistance training exercises correctly. A great book to buy that teaches you the resistance training basics is “Weight Training for Dummies”. A superb magazine to buy with resistance training routines that will not get you bored is "Muscle and Fitness". Signup for the free newsletter. An excellent free online resource is at http://www.exrx.net/

      A good book to buy that teaches you the cardiovascular training basics is “Fitness for Dummies”.

      *4) Get plenty of sleep. Sleep experts say most adults need between seven and nine hours of sleep each night for optimum performance, health, and safety.

      *5) Educate yourself continually on health issues and make a life long commitment to good health. A great free publication is “Dietary Guidelines for Americans 2005”. A superb book to read is “You The Owner’s Manual”. An excellent periodic publication is the “Nutrition Action Health Letter”. A reputable test you can take to measure your biological age is at http://realage.com

      Look at all areas where you can enhance your health. For example, make improvements in the quality of the air you breathe. Review outdoor air quality forecasts where you live and get an indoor air purifier. Email me if you want a good indoor air purifier recommendation and if you have other questions.

      *Click on all the source links below to get the full benefit of the recommendations. The answers presented to your health questions are not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition.

  18. QUESTION:
    How soon can I do sit-ups after having a baby?
    I had my baby 2 weeks ago. How long intil I can do sit-ups to get back to my normal size?

    • ANSWER:
      How Much and When?

      Getting back to exercise after having a baby should be a gradual process.
      Before you do anything, you should talk to your doctor about simple exercises you can do the first couple of weeks after the birth. Kegel exercises are a great place to start, since they involve small contractions of the muscles at the vaginal wall. Kegel exercises can help strengthen weak pelvic muscles, which could cause bladder control problems. Another easy one during the first few weeks after you have your baby is walking. Short, slow walks will help your body get ready for more vigorous exercise, as well as get you a little time and fresh air to yourself. A full-fledged return to the aerobic activities you participated in pre-pregnancy usually comes around the time of your postpartum doctor's visit, or after about six weeks. So, go slow and don't push yourself!

      What About Your Belly?

      Most women are eager to get to some ab exercises to help firm up the middle. However anxious you are, start slowly and only do what you're capable of. A great place to start is pelvic tilts and simple ab contractions. When doing pelvic tilts, lay on the floor with your legs bent, feet resting on the floor. Slowly tighten your abdominals and roll your pelvis towards you. Breathe evenly and try to initiate the movement with your abs. Don't forget to tighten the pelvic floor when doing pelvic tilts, since they may place pressure on it and stretch it further. Another option is isometric contractions you can with your baby. Lay down with knees bent and feet flat on the floor, placing the baby on your belly. Inhale and lift the baby up, pulling your abs in and squeezing them like a sponge. Exhale and lower the baby back down. Repeat as many times as you can.

      As you get stronger, you can progress to more difficult exercises.

      If you've had a C-Section you'll need more time to allow your body to heal before trying abdominal exercises. Before you do anything, check with your doctor and work with him or her to develop a starting exercise program. Go slow and be careful with any abdominal exercises!

      Postnatal Workouts

      Now that you've gotten the go ahead from your doctor and are feeling sufficiently ready to get moving again, you might need some ideas on exactly what to do. Robin Weiss, About.com's Pregnancy Guide, has the perfect workout for you, taking you through four days of exercises designed to help strengthen your body.

      Fit Pregnancy also offers simple exercises you can do during the first six weeks after having your baby.

      The important thing to remember is to be gentle with yourself and follow doctor's orders. Make sure you're eating a healthy diet, particularly if you're breastfeeding (which may require up to 500 extra calories a day). Stay well hydrated and don't give up! Not only will you lose your baby weight faster, you'll have more energy for your new bundle of joy.

  19. QUESTION:
    What are the best tummy flattening exercises?
    I've recently moved to Florida, and want to get my bikini body. I kinda have some baby fat because was pregnant but had a miscarriage. Now trying to flatten my belly but without the harshness of diet pills. HELP!

    • ANSWER:
      Eat healthy is 80% of weight loss. Cut out sweet, fried, processed, junk, and fast foods. Eat lots of different fresh fruits and veggies with each meal and as snacks. Drink just plain water or unsweetened tea.

      For exercise, do things that work your entire core. That would be things like burpees, mountain climbers, plank, and push ups. They are more effective than crunches and sit ups that just work the abs. Plus, they combine strength and cardio to make your workouts more effective and efficient.

  20. QUESTION:
    Will having strong abs before pregnancy help my body bounce back after the baby is born?
    I'm not pregnant yet, but we're trying and I'm wondering how hard I should train right now before I actually get pregnant. I've heard some random comments about how once you're pregnant, it's not really safe to exercise your abs too much so I'm thinking I should work them hard before I get pregnant. Will this help my stomach recover after pregnancy? Any tips or suggestions from those who have been there would be appreciated!

    • ANSWER:
      you are right it is good to have strong tummy muscles it will help you to get right back you also if you get pregnant want to keep your tummy skin oiled up all the time so the skin can stretch easy and you may not get any stretch marks or for sure will have very little of them and who ever told its not good to exercise ads when you are pregnant was dead wrong you want to get on a exercise regimen for your self all through pregnancy different strains for different mos. unless dr says not to or you are a high risk baby carrier. i am a nurse and your delivery will be so much easier if you stay physically fit do not treat your self ant different some women think because their pregnant they should do nothing and all that gonna happen is your gonna get big and fat and have a real hard time getting that body in shape you seem like the type that cares what happens after ward i respect that! you will also have more energy for you and your baby i say good for you and good thinking ahead.

  21. QUESTION:
    Will exercise along with a strict diet tighten loose skin on the abdominal?
    After having a baby weighing at 120 I have loose skin along with some stretch marks on my tummy around the belly button area. What are some natural effective ways to tighten it up back to normal?

    • ANSWER:
      Hi. I work as a personal trainer in Dublin. I'm in the process of writing a book on this stuff. But for the moment the best resource available is called the truth about abs. I've put a link below. It covers way more than just abs obviously and I'm sure you'll find what you're looking for. Anyway I hope that helps. I'll be back to recommend my own book soon though. LOL

  22. QUESTION:
    How soon can I begin a diet and exercise after I have my baby, since I plan to breastfeed for 6 months?
    I would like to begin dieting (safely) as soon as possible after my daughter is born.
    I am wondering if my diet and exercise will have a negative effect on me or my newborn, since I have been told that I should be consuming more calories while breastfeeding than if I wasn't.

    • ANSWER:
      I was told to wait about 2 months until I started dieting to assure that you build an adequate milk supply that wont be affected once you lower your calorie intake. As long as you are eating a nutritious foods you will be fine. I think you burn about 500 calories a day breastfeeding so that will make up for the extra calories you have to consume to breastfeed. You need to make sure that you eat around 1800 calories a day or more while breastfeeding. Most moms can safely lose up to 1.5 pounds per week or 6 pounds per month after the second month and not affect milk supply or baby's well being. Also when you start to diet decrease your calorie intake slowly. Don't just make a sudden drop since this can affect your milk supply. For me I feel like breastfeeding actually helped tone the muscles in my abs.

  23. QUESTION:
    What are some good post baby ab exercises?
    I just had a baby 2 1/2 weeks ago and I'm ready to start working on my abs. I had a tubal but my stitches have dissolved. Is it safe to start exercising my abs, I don't go back to the dr. for 4 more weeks. I was thinking of getting the ab rocker. Anyone use this with good results?

    • ANSWER:
      If I were you, I would wait. Two and a half weeks is very little time of recovery. I had a vaginal delivery and began exercising at 5 weeks, but very minimally. I waited until 6 weeks to go full force after I received the okay from my doc.

      It can be dangerous to go into exercise this quickly, plus its not going to make a bit of difference. Your uterus still hasn't shrunk back to normal size which is why your belly still appears bigger. Any kind of excercise you do now won't work and you do need to wait at least a couple of weeks. Your body has been through a lot! Give it time to rest.

      BTW, when you are more up for it, buy a Mommy and Me exercise video, you can work out with your baby. I had a pregnant pilates video I did and it came with a postpartum exercise portion. It was incredible.

  24. QUESTION:
    Which exercise equipment is better for weight loss, the treadmill or elliptical?
    Just had a baby a few weeks ago and am looking into buying an exercise equipment. Not sure which of the two is better for toning up the entire body (abs and legs primarily).

    • ANSWER:
      Elleptical's advantage is that it's without shocks on the joints and will help for people who are really overweight or suffer from arthritis. For normal people, threadmill allows a more natural movement and will cause less fatigue.

  25. QUESTION:
    How do you get rid of the baby fat you have at the bottom of your abs where the last two packs would be?
    I'm in shape, but I still have this baby fat just below my bellybutton. I do sit ups and all that so is there another work out routine that would help me get rid of it?

    • ANSWER:
      leg lifts and other exercises to work the lower abdominals, sit up usually concentrate more on upper and middle abs.

      http://www.buzzle.com/articles/best-lower-ab-workout-lower-abdominal-exercises.html

      http://www.expertvillage.com/video-series/145_abdominal-exercises.htm

  26. QUESTION:
    What is the best way to loose belly fat, without getting any surgeries?
    I just had a baby a month and a half ago. I am going to begin dieting and exercising. My main goal is to loose pounds in my stomach area.

    • ANSWER:
      i am a mom of two and since my second i have found that not only cardio but diet are the first adjustments...
      I am at the gym everyday and ran my first marathon in january..i am in great shape..but i do struggle with belly fat!!it is THE HARDEST thing to get rid of!especially after having children!
      I have found that pilates classes work for me at the gym...if you do not have a membership to a gym they sell videos and dvds for properly doing pilates...
      Pilates is basically ALL abdominals, without overdoing crunches and sit ups..(that gets boting and if not properly done you can really hurt your back and strain your neck)...
      I was doing between 800-1000 variations of abdominals a day (my hubby told me i was obsessed..) my abs and obliques were very strong...my first day of pilates i was the best one in the class and i was actually thinking it was a waste of time because it seemed too easy....the next day i was sore and i sneezed and was actually hurting!!it was amazing the results i was seeing in just 3 weeks of pilates 3 times a week!!My posture was so much better, standing taller, and i actually felt a bit more confident. I am a firm believer of diet and excersize but PILATES is great!

  27. QUESTION:
    What are good exercises to tone your body without building up manly muscles?
    Like I want to be toned, but not muscular. Like I'd like to have abs like Britney Spears does in Hit Me Baby One More Time music video, but I don't want a 6 pack. I don't wanna be bulky like a man or even those basketball players in the WNBA.......

    • ANSWER:
      What you have to do is create a diet. Women should not eat any protein to achieve this. I would stick to water and fruits.
      Next , try to run indoors if your in a cold environment. You need to sweat. Sweat your brains out. Wear a sweatshirt and run on a treadmill. If its hot out, Wear a sweatshirt and run your butt off.

      Only eat once a day.

  28. QUESTION:
    What is a simple, easy way to lose weight without joining a club?
    I want to lose belly fat from having a baby almost 2 years ago. I just want maybe a simple diet to follow, or simple exercise routine.

    • ANSWER:
      http://sparkpeople.com/
      This website offers some great resources like meal and exercise plans, support groups, and recepies. And it's all free. You can also get some DVDs with different workouts. I have pilates, kickboxing, bellydancing, and yoga. All are great workouts. The pilates and bellydancing are especially good for toning abs. The kickboxing is great for a cardio workout.

  29. QUESTION:
    What is the best way to lose weight in your inner tight, lower part of your stomach and your abs standing up.
    I know how to work outer tight but inner tight i don't know what do with it.My stomach because i had a baby and it is hard to loss it and tone your somach up.

    • ANSWER:
      In not possible to spot reduce fat in just one part of your body, like your stomach. In order to lose stomach fat you will need to lose the fat all over your body.

      In short you may need to start:

      1) Eating healthier, this means:

      Eat smaller meals
      Eat more meals a day
      Don’t starve yourself
      Eat more vegetables and fruit
      Drinks more water
      Less sugars and empty calories (less soft drinks, cakes, cookies)
      Switch to whole wheat versions of your bread and pasta, brown rice instead of white rice

      2) Exercising:

      Forget crunches, crunches work your ab muscles but they don't burn enough calories to lose stomach fat, if you do hundreds of crunches daily you will have great abs but you wont see them under your belly fat.
      Prefer full body exercises they burn the most calories and increase you metabolism for a few hours after your workout.
      Get a training partner or a fitness trainer, a very worthwhile investment - of the money you save on junk food for example =)

      Try also to reduce stress and get enough sleep. Both of these are related to weight gain and emotional eating.

      For more try: http://www.flatstomachtips.com
      or http://lose-belly-fat.com

      I wish you all the best,
      John

  30. QUESTION:
    what exercises do i do to get rid of my stomach pouch?
    I had a baby in june and i still have a stomach pouch. its not that noticable when i put on a shirt. i want my stomach to be completly flat. i don't neccessarily want a six pack. do crunches work? i want to work my whole stomach area and my sides, as well as my back. help!!!!!!!!! i need to know some exercises that i can do in the comfort of my home.

    • ANSWER:
      Crunches will not get rid of excess belly fat. In fact, crunches are pretty useless in themselves. If you want to really work the abs, do full sit ups. Anyway, if you want to get rid of excess tummy fat, you have to do cardio and eat healthy.

  31. QUESTION:
    What can I do to tone my body after a baby?
    I had a baby about two months ago . I have lost all but ten lbs of the weight but my abs and butt are not nearly as toned. What can I do to get my bathing suit body back?
    I had a baby about two months ago . I have lost all but ten lbs of the weight but my abs and butt are not nearly as toned. What can I do to get my bathing suit body back?
    I cannot take anything containing ephedra because of my heart condition and I know I wont lose the weight over night but I would like to lose ten lbs by the end of may

    • ANSWER:
      There is no magic weight-loss pill, supplement, fad diet, or juice. The ONLY way to lose weight is to consume less calories than you burn. Brad Pitt didn’t get buff for Fight Club by drinking green tea, and you won’t either.

      The only “fat burning” supplement that actually works is the Ephedrine/Caffeine/ Aspirin (ECA) cocktail favored by serious athletes. I don’t recommend it for the casual dieter. I used when I was an active duty Marine, in my twenties, preparing for a bodybuilding contest. Obviously I was in excellent shape already. Ephedrine has been known to cause serious heart problems.

      Hoodia, on the other hand, has been scientifically proven to reduce hunger. The problem with hoodia is that it is not regulated by the FDA, and studies have indicated that most products claiming to contain hoodia actually have little, if any, pure African hoodia. Those products that did contain hoodia were inconsistent from one capsule to the next. I have found two brands that seem to be consistent and effective, Relacore and PowerNutra.

      Exercise doesn’t mean you have to join a gym or go to an aerobics class, although I would highly recommend it. To burn fat, you should exercise at a moderate pace for at least thirty minutes. A moderate pace is one in which your heart rate is elevated but you’re not so winded that you can’t carry on a normal conversation. That is the mode in which your body burns fat stores. High heart-rate cardio work tells your body to burn glycogen and store the fat for later—you don’t want that.

      Walk for 30 minutes every day including weekends, Mondays, and Fridays. Do at least 30 minutes of weight training each week. Do 60 minutes of additional, higher intensity cardio each week. You don’t need additional equipment—infomercial products like the Ab Lounger, Sauna Belt, etc. are all worthless gimmicks so don’t waste your money.

      Eat breakfast, and eat five small meals per day instead of three big meals. Don’t starve yourself during the day—many low-calorie diets fail because when you go hungry, your body switches to “famine mode” and stores fat for the coming drought. On the other hand, if you don't wake up ravenous, then you ate too much the day before. Stop eating at least two hours before you go to bed.

      Cut back on the foods you eat with high fat and high sugar content. Eat only single servings (read the label) with less than 3 grams trans fat and 3 grams sugars. Your primary source of sustenance should be grilled boneless skinless chicken breasts and canned tuna (in water, not oil). No dairy (except low fat cottage cheese occasionally); no processed meats; no heavy sauces; no chips, cookies, sodas, breads, etc.

      Don't consume alcohol—alcohol is nothing more than empty calories with no nutritional value. Some people will argue that alcohol has some health benefits when consumed in moderation—I’m not debating that—but we’re talking about weight loss here. Lay off the booze if you want to lose the belly.

      Drink lots of water, then drink more. Not tea, not Gatorade, not milk. Water. If your urine isn’t almost clear, you need to drink more water.

  32. QUESTION:
    What is the most convenient ways to lose belly fat and tone my stomach?
    I had a baby almost 2 months ago. I still have this area in my midsection that isn't toned. I know it hasn't been that long since I had my second baby, but I would like to start toning my midsection up. I have been doing some different types of tummy crunches and just started walking and jogging this past week.

    • ANSWER:
      cardio and some ab excercises check these out:http://www.build-muscle-and-burn-fat.com/fastest-ways-to-build-muscle.html http://www.shapefit.com/free-muscle-building-ebook.html http://beauty.expertvillage.com/videos/abs-exercise-ball-crunch.htm

  33. QUESTION:
    How can I build stamina and tone without losing weight?
    I had a baby 9 months ago. During my pregnancy I gained 50 lbs. After losing 30 lbs. I was ok with my weight and didn't want to be as small as I originally was, but now I just want to tone a little and not be tired from walking up the steps.

    • ANSWER:
      Do some exercises with barbels :)
      Tone up your body. Don't be afraid to burn calories, run, swim. Muscles cells weight more than fat, so you don't have to be afraid of training and losing weight if your eating habits are good. I really suggest you to use whey proteins :) you will lose fat, but train muscle. your body will be toned up, but weight will be the same or a little bit more :) and whey proteins are good because they don't make fat.

      So you can easily train with barbels, do abs workouts etc.

      Good luck :)

  34. QUESTION:
    Is spinning a good exercise to loose weight after having a baby?
    Actually Iwonder which exercise works for entire bady weight loose. i heard Spinning works most on the legs and not an entire body, esp, not at all on abs? is it true? I am trying to loose my baby fat and wonder which cardio exercise is the best?

    • ANSWER:
      Any sort of aerobic exercise is good. Even walking with the baby in the stroller. As far as the uncomfortable seat, it depends on the manufacturer of the bike on the comfort factor. You can also buy padded bicycle shorts which help quite a bit also.

  35. QUESTION:
    What exercises do I need to do for a flat stomach?
    I have lost the extra wait after having our second baby, but I still don't have a flat, tone stomach. I'm 5'5 and 115lbs. I want to have a flat stomach again. What exercises (and how much) do I need to do?

    • ANSWER:
      Some best exercises for women for getting flat stomach:
      1: Basic Crunch stomach exercise for women: This exercise is quite simple and easy. Women usually opt for this exercise as the basic step for getting flat stomach. In this exercise, you have to lie down on the floor with the help of your back and have to bend your knees at a 90 degree angle with the help of your feet. Later on, you have to lift your stomach keeping your hands crossed without touching your legs and the floor. You can try this exercise with the interval of 15 sets every day for having flat stomach.

      2: The Reverse Crunch exercise for having flat stomach: In this exercise also you have to lie down on the floor with the help of your back without bending. You can either keep your hands straight to the hips or above your head for having straight posture. Now, bend your knees and lift your feet six inches above the floor without moving your body posture and hands. You can repeat this set of exercise with the interval of 15-17minutes for having slim and flat stomach.

      3: The Oblique Crunch for having flat stomach: While doing this exercise, you have to lie down on the floor with the help of your back and have to keep your knees bent to the floor. Now, keep your left foot resting on the floor and try to lift your right leg cross on your left leg straight to the left knee. Later on place your left hand on the left side of your head and the right hand on the right side of your head. Afterwards try to twist the movement of your hands and touch the knee of your lifting leg. With the help of 3-4 sets per day, you can surely lose your fats and have a sexy looking stomach.

      Some other stomach exercises for women are bicycle riding, swimming, jogging and many more. With the help of the three best exercises described above, any woman can have a flat stomach that is away from fats and extra calories. You can enjoy looking slimmer and fitter with these stomach and abs exercises.

  36. QUESTION:
    what is the best way to lose weight in certain areas?
    I need to lose some weight i just had a baby not breasfeeding and ive gained in my upper arms which are way big and my lower belly. and a little in my thighs how can i target these areas? Also is it safe to do crunches after a c-section?

    • ANSWER:
      Consult with your dr about the crunches. It depends on your situation, how you're healing whether or not crunches will do you any harm.

      Everyone has a trouble spot. It can be around the stomach, thighs, arms or chest. No matter where your trouble spot is, the solution is exactly the same. You need to eat less and exercise more. The reason why there's only one solution for all of these problems is because it's impossible to tell your body where to burn the excess fat from.

      When you eat too many calories, your body stores the excess energy as fat in different areas around the body. To lose this fat, you need to create a calorie deficit (eat less than you burn) to force your body to start burning that fat for energy. There is absolutely no way to control where your body goes to find this extra fat.

      The larger your calorie deficit (a bigger calorie deficit means a bigger difference between what you eat and what you burn) the faster your body will burn excess fat and the quicker your body fat percentage will start to decrease. You can increase your calorie deficit by cutting your daily intake and exercising more. Sit ups will do nothing to target the fat around your abs just like squats will do nothing to target the fat around your thighs. You can read more about fixing your trouble spots at the Guide to Reducing Body Fat - http://straighthealth.com/pages/guides/reducebodyfat.html

  37. QUESTION:
    How do I get the post pregnancy flab off of my tummy?
    I had a baby boy 9 months ago and the sit ups I have been doing don't seem to work on my lower abs!

    • ANSWER:
      One exercise that targets the stubborn stomach area is called The Bicycle. To do The Bicycle, simply lay on the floor pressing your lower back to the ground. Your hands are beside your head. Read more here

      http://rapidweightloss.nmaskuri.com/cat/lose-belly-fat/

  38. QUESTION:
    How can I get a toner tummy without doing crunches?
    I'm not overweight or anything... I'm actually considered underweight.. so don't tell me I have to lose fat before I tone my tummy lol I have little baby abs but I want them just a bit more noticeable. I run and swim and exercise but crunches make my whole abdomen really sore. ): Any other exercises that tone that area?

    • ANSWER:
      You can't.

  39. QUESTION:
    What is the best way and fastest to tighten my abdominal?
    My abdominal is a little loose from having a baby i have been excersizing every day except for weekends. I do situps with a five pound ball, i run on the stair machine and a couple of other machines i dnt kno the names of but is there a certain way to work out my abdominal that will help tighten it.?
    I dont want to lose weight i just want to tightn my abs

    • ANSWER:
      If you are just looking to tighten your abs, not actually loose weight then what you are doing is great. Just keep it up, drink 8 glasses of water a day and just keep going.

      If anything, focus of the sit ups. Sit ups especially with a ball are great for abs, so do lots of these. Also don't just do sit ups, do crunches, leg raises, bicycle crunches etc etc. Do lots of them. Keep changing them because if you only do sit ups or just one particular exercise you'll only be working one part of your abs, as aposed to if you keep changing your exercise (eg 20 sit ups, 20 crunches, 20 leg raises, 20 oblique crunches, 20 bicycle crunches etc etc) you will be working all of your abs not just one area.

      These websites are great for lots of different ab exercises:
      http://www.women-workout-routines.com/female-abs.html

      http://www.fatfreekitchen.com/weightloss/abdominalfat.html

      http://health.learninginfo.org/abdominal-routine.htm

      Hope this helps! :)

  40. QUESTION:
    Are there any really good exercises I can do to work the inside of my thighs and my lower abs?
    I recently had a baby and I cannot seem to find the right exercises to help these areas. Thanks!!

    • ANSWER:
      There is a machine for working the insides of your thighs- you spread your legs apart and then try to push them together against the resistance of the machine.
      And there is no such thing as lower or upper abs- its all one muscle:
      http://www.goodmooddiet.com/articles/2007/04/lower_abs_not_a_muscle_just_a.php

  41. QUESTION:
    Do the hydroxycut packets that you put in your water work if your not overweight?
    I had a baby four and a half months ago and just naturally got thin again within a week. I'm not really happy with how my body looks though. I have some lower belly fat I would like to get rid of and I want a flat stomach. I'm at a good healthy weight right now, so if I use the hydroxycut packets, will it help me do that even though I'm not overweight?

    • ANSWER:
      Nope - hydroxycut won't get rid of belly fat. You are going to have to do ab exercises to tighten up the abs.
      I hope you are not still breastfeeding and using an unapproved supplement.

  42. QUESTION:
    How do I make my stomach flat and sexy without doing a whole lot of situps?
    I just had a baby a couple of months back and my shape went out the window,and plus Im lazy!-lol

    • ANSWER:
      Diet is the most important thing you can do. Eat healthy and do some exercise like jogging, walking, running, etc. Also, you do not have to do a lot of situps, instead do various forms of ab exercises : Situps, crunches, reverse sit-ups, bicycle kicks, etc. Check out http://www.bodybuilding.com and find the Abs Section

  43. QUESTION:
    What are some things to do to start loosing baby weight?
    And how soon after having your baby can you start working out??

    • ANSWER:
      My doctor let me start working out after 6 weeks as long as I took it easy. There's no need to rush. The important thing is to let your body re cooperate. I got the baby weight off by first just eating healthy and walking. I also found that Vitamins B-6 and B-12 help speed up your metabolism. They really helped me burn some extra calories. Unfortunately losing the weight doesn't always mean losing the extra inches that come with having a baby. For that you'll have to do some exercises that target your abs, like crunches.

  44. QUESTION:
    i need to firm my lower stomach and the inside of my legs?
    does anyone know some excercises you can do at home to firm the lower abs (had a baby 1 yr ago) and to get rid of the annoying fat in the inside of the upper legs? Please help!

    • ANSWER:
      The best exercise I"ve found to tone up is to do Yoga or Pilates. I've also found that walking, jogging, or running help tone your legs. As for your lower stomach, try this: Lay on the floor, face up. Lift your legs off the ground about 6 inches, and hold it. I can really feel my abs when I do this. Or-laying on the ground, facing up, place your legs in the air (together, so that your feet are touching). Lift your butt up, and try to hold for 2-3 seconds. Go back down, do this 12 times for 2-3 reps.

  45. QUESTION:
    How does jogging/ running help work the abs?
    My bf and I have been jogging/running for the same length of time and he has 2 top abs developing and I have none. How do the abs get worked? How can I increase my chances of getting them WHILE jogging/ running besides sit ups and crunches?

    • ANSWER:
      Well, cardio improves your overall body comp. In other words, it burns the fat overlying your abdominal muscles. That means whatever muscle is there will be shown in greater relief. Almost any kind of exercise recruits the abs, because they play such a crucial role in maintaining form/posture (keeping your body upright) and also in moving the trunk. Boys have an unfair advantage, I'm afraid, because nature equips us for action, not for storing energy for babies. :( Any sort of weight training will help you burn fat. Not only will you burn calories while you lift, but the muscle you develop will help you burn fat. Muscle is very calorically expensive tissue, meaning the body has to burn lots of energy to build and maintain it. Packing on muscle is packing on your body's natural calorie-burner.

  46. QUESTION:
    How much weight can you lose within a week?
    I was wondering how much is possible to lose in a week! I had a baby a year ago and got lazy, but now I'm actually trying, I've been workout out alot a lot and have been taking hydroxycut! The more feedback the better :) please help!

    • ANSWER:
      depends on how much you have to lose, where you're starting from, and how hard you push. If you want some help on what to do then see below:

      'Diet'...you shouldn't restrain yourself from eating but rather cut back on all the sugars, refined carbs, processed foods, etc. Fill up on proteins, healthy fats, fruits, and veggies. The more you eat sugar and all that other crap the more your body craves it. Once you eliminate that stuff from your body, after a while you won't crave it anymore.

      If you're trying to lose weight you should eat only when you're hungry (not just to eat). You eat enough to be satisfied but not stuffed. If you eat 5-6 small 'meals'/day that usually amounts to every ~3 hrs. Why this works is because you are never allowing your body to go into 'starvation' mode and start storing fat. this happens when you withhold food from your body (from not eating for long periods of time). By keeping the 'meals' small and healthy this enables your body to not have huge spikes and drops in energy (which can happen with large meals stuffing yourself). Some folks like to eat a relatively large breakfast to replenish their body (keeps the muscles that could be burnt after a long nights sleep). This is probably ok for most as long as all the other 'meals' are relatively small.

      First, let me congratulate you on the fact that you have finally decided to get back in shape, get your health and body back.
      Second, the more important part is your body fat % (not total weight). You could lose ~20 lbs and if you're tone and fit, have a very nice body or could lose ~30+ and not look so good. Get your body fat % checked (doctor or any good gym) and set a goal of how much fat to lose in 4 months.
      Third - here's your help:
      Anyway, you need a proper balance of excercise, nutrition, supplements
      - excercise: resistance training mixed with cardio. Wake up early and do your cardio in the morning (will help your metabolism esp. on an empty stomach). Do your lifting/resistance training in the evenings). Light weights/high reps. Can either alternate lowerbody/upperday (Day1/Day2) or break it up into a three day cycle. If you're short on time focus on your trouble spots. You can do abs every day. Use the ab balls as much as possible (they work your core in every exercise). You need to add some more resistance exercise to your workouts Besides glutes/thighs to arms and back (you can do shoulders and chest to). This will help increase your metabolism and burn fat faster
      - nutrition: eat chicken/fish and brown rice/broccoli (or things of that nature). Limit the cheese and limit the salt (will help you not hold water). You can eat some fruit if you’re craving something sweet (you can also do a protein/banana/little peanut butter smoothie). One important thing is that you spread it across 5-6 small 'meals' day. This will help speed up your metabolism and control your hunger cravings.
      - Supplements: take a thermogenic fat burner (like hydroxycut hardcore or Ripped Fuel)...sounds like you already are. Make sure you take them b4 you work out and DON’T exceed the daily dosage.

      Also, check out Zuzana's workouts on youtube http://www.youtube.com/user/charliejames1975

  47. QUESTION:
    What is the best way to get rid of fat in the abdominal region after having a baby?
    I just had a baby and am having trouble getting rid of the pouch covering my abs...HELP!!!!!!!!!!

    • ANSWER:
      Check out this site, it has good advice on all diet and exercise needs, its not just for bodybuilders, http://www.bodybuilding.com/fun/index.html

  48. QUESTION:
    What kind of exercises did you do to loose your baby pooch?
    My son was born 3 months ago via C-section. I have lost all but 7 pounds of my pregnancy weight. However, my stomach is still poochy. I have heard that c-sections sever the stomach muscles and make it almost impossible to get rid of the pooch. Is this true? What have other moms done to loose their pooches?

    • ANSWER:
      Well, I lost all my weight without trying, and I have had a flat tummy since I left the hospital. I think the "pooch" is only there if your doctor isn't that good. But that's just my opinion. Anyway, I want to get back in shape since baby (I had her via cesarean in November)....My hubby and I go to the gym 6 days a week. We work out abs 2 days, legs 3, and upper body 1...we also do cardio 30 minutes every day. I won't lie to you, the abs are really tough. They've been cut into, so at first you probably won't be able to do many lower ab exercises. Have someone help you and do it every few days, and they'll eventually build back up. You can do reverse crunches and an excercise where you hold a bar and bring your legs up to your chest. Be prepared for a hard journey of getting those lower abs working though. I got so frustrated by not being able to do the exercises the other night I started crying. : / Anyway, hopefully I helped.

  49. QUESTION:
    How to get rid of fat after having a baby?
    My mother just had her third child (my baby brother) and its been almost 3 months sins he was born. my mom is a skinny,athletic woman. But she doesn't like the bloated/flabby belly look and she keeps working out and it wont go. She is really self concious bout it where she wants to be back at 120 pounds. help and ideas?

    • ANSWER:
      Combining Aerobic Exercise With Toning Exercises Along With Eating Healthy Will Give You Quick Results:

      AEROBIC EXERCISE
      Since your mom is small frame, she can get away with doing only a small amount of aerobic exercise, probably 20 to 30 minutes aerobic exercise each day.

      TONE YOUR WHOLE BODY OR YOUR ABS
      Callanetics is deep muscle exercises using small and gentle motions that will QUICKLY tighten hips, butt, thighs, flatten the belly, lift the bust, firm the underarms, and tone the entire body. Go to Amazaon website and read the reviews for the exercise DVD or VHS tape: Callanetics 10 Years Younger In 10 Hours by Callan Pinckney. Over 100 people gave this video 5 stars! Also, this 1986 video is still being manufactured because of the high positive reviews! Per other reviews, the Callanetics 10 Years Younger In 10 Hours (dvd) includes the Quick Callanetics Stomach (dvd) routine on it. Google search Callenetics Management Company to find Callan Pinckney official website. TONING EXERCISES or Weight/Resistance/Strength Training helps define, tone, and strengthen your muscles, plus it INCREASES YOUR METABOLISM TO BURN MORE CALORIES/FAT. Don't do toning exercises on consecutive days! Your muscles need at least 1 day of rest to repair themselves!

      SQUEEM MAGICAL LINGERIE
      Go to Squeem website by Google searching: Official Squeem Shapewear Website. Click on Collections. Click on Classic. Click on Magic Silhouette. The Magic Silhouette is made of natural rubber and stimulates weight loss through high compression and perspiration! Also, you can wear this body shaper under your clothes to suck in belly fat and make your stomach appear flat. Squeem FIRM compression is made of cotton and rubber. Squeem HIGH compression is made of rubber. Read the reviews and buy this product at Amazon website.

  50. QUESTION:
    Fun exercises that help someone like me get a flat tummy or six pack?
    I really wanna go outside and have fun, but I can't do that since im stuck inside babysitting my brother. I weight about 125lbs. and about the height of 5 foot four. plzz help. i want to flatten my stomach and well, it still has my baby fat from when i was little.

    • ANSWER:
      You could go for a 1-2 mile run when you are done watching him and then bike 6 miles or so. After that do some abs work outs like these

      http://www.youtube.com/watch?v=yplqUPdl2Jc

exercises abs after having baby