LOSE YOUR MOMMY TUMMY BLAST
By
Tracey Mallett, Super Fit Mama
Time: 6 to 8 minutes
How to: Perform each exercise for one set
You'll need: A rolled-up towel or exercise band and a pillow
1. Pelvic bridges with figure eights
Reps: 5 each direction
a. Place a pillow between your knees and lie on your back with your knees bent and your feet hip-width apart. Your heels are in line with your sit bones, and your hands are by your sides.
b. Exhale as you draw in your abs and do a pelvic tilt, rolling up through the spine until you're in a bridge position.
c. Tilt the pelvis toward the right side and move up and around, making a sideways figure eight. (The middle of the eight is the starting bridge position.) After performing five in each direction, slowly roll down through the spine, breathing space in between each vertebra until you're lying on your back in a neutral spine position.)
2. Abs towel pulse
Reps: 10-20
a. Lie on your back with your knees and heels in line with your sit bones. Wrap a towel around your knees and hold onto the ends of it at the sides of your thighs as you squeeze your inner thighs together.
b. Exhale, drawing in the abdominals as you lift your head, neck and shoulders off the floor. Hold this position as you perform 10-12 tiny up-and-down pulses, then roll back down.
3. Towel-resisted single-leg stretch
Reps: 10 on each leg
a. Lie on your back with your knees directly above your hips, knees bent at a 90-degree angle and shins parallel to the floor. Place the rolled up towel in front of your thighs with your hands holding onto each end to create resistance. Contract the abs as you pull your knees toward your chest and push the towel in the opposite direction. Lift your head, neck and shoulders off the floor.
b. Extend the right leg out, still resisting with the opposite knee, and exhale. Then switch legs and repeat to the other side.
4. Heel Reach
Reps: 10 on each side
a. Place a pillow between your legs and lie on your back with your feet hip-width apart, heels in line with your sit bones and hands by your sides.
b. Lift your head, neck and shoulders off the floor. Exhale and reach your right hand toward the right heel as you bend your right side. Inhale, return to center, then repeat to the other side. Keep your head off the floor throughout the exercise.
MANGO-LEMON SMOOTHIE
Serves 2
- 1 scoop vanilla whey protein
- 1 cup frozen mango chunks
- 3/4 cup low-fat organic, plain yogurt
- 1 1/2 teaspoons pure lemon extract
- 1 tablespoon ground flaxseeds
- Place all ingredients in a blender; process until smooth and creamy.
WHEY BERRY PROTEIN SMOOTHIE
Makes 2 smoothies
- 1 Tbsp. Flax Seed
- ½ Cup Soy Milk
- 1/3 Cup Pomegranate Juice
- ¼ tsp. Cinnamon
- 1 Scoop of whey protein
- 1 Cup Frozen Berries
About Tracey Mallett
International Fitness and Lifestyle Expert, author of Sexy in 6, creator/star of over 17 exercise DVD's, Tracey Mallett has become a fitness icon to millions of moms and working women across the world. After her first pregnancy, a 55 pound weight gain she placed her career on hold with a complete lack of confidence. Tracey knows firsthand that it's easy to lose sight of one's identity and self-confidence with life's daily stresses, and what it takes to get back into shape. She has made it her mission to help and motivate people to find their path to weight loss success with quick, simple, practical healthy solutions and sound nutrition.
Tracey is a Lifestyle and Fitness guru on The Style Network and reaches over 21 million viewers who watch her workouts on Exercise TV. Her suggestions about pre and post natal fitness appear on TheBump.com and BabyCenter.com as their pre and postnatal fitness expert. Tracey is also the host on the new official Dirty Dancing DVD by Lions Gate. Combined sales of over one million DVD's have sold domestically and internationally featuring Tracey including Japan where an infomercial aired in 2008. She also currently serves as a media consultant and spokesperson for Earth Footwear and has represented Kraft, Crest, CVS Pharmacy and Motorola.
Originally from England, Tracey studied dance from the age of three and went on to study at London's premier theatre arts school, Italia Conti (former alumni include Tracey Ulman and Naomi Campbell). After a career of musical theater and acting she moved to the US in 1996 and now lives in S. Pasadena, Los Angeles and owns ATP Specific Training
She is a regular contributor to Prevention, Pilates Style, Shape, Fitness Magazine, Women's Health, Fit Pregnancy, SELF, Fit Yoga, OK! and Hers Muscle and Fitness. You can also catch Tracey as a guest fitness on Fox and Friends, The Balancing Act Lifetime, KABC, WABC, Hannity and Colmes, KTLA's Morning show, Good Morning Chicago, ABC-7 Chicago, Good Morning Arizona, KGTV San Diego, Good Morning Sacramento, The View From The Bay, Sonoran Living and was the former host of The Method Show on Fox Fit TV. Tracey's radio and print appearances are equally impressive, with profiles in the Miami Herald, Seattle Times, The Denver Post, Chicago Tribune, LA Times, The Good Life Show with Jesse Dylan and The Martha Stewart Radio Show. Her wellness studio ATP specific Training
Tracey is mother of two young children and knows the importance of teaching healthy habits at a young age. She works as fitness expert and leads a program called JAM School Program a leading provider of lifestyle programs to over 1 million school children across 50 states. Tracey is now working hard to promote her second book Super Fit Mama covering exercise and nutrition through pregnancy and getting your body back after baby.
