Tone up and slim down with this post-baby program.
Having witnessed the recent births of my two children, I've
experienced second-hand the many ups and the few downs that go with
having babies. For women, it's the biggest body transformation you can
go through. Your abs are stretched to within an inch of their lives and
every muscle loses its perkiness. It's at this time that exercise
becomes so important. We'll show you five exercises that tone your whole
body and will get you back to your pre-pregnancy fitness.
1. Dumbell lifts
Stand with a relatively light dumbbell in each hand. Tilt your torso forward from the hips, keeping your back straight, and raise your right leg out to the back. Once your torso reaches about 45 degrees, pause and raise your arms up and out to the sides. At the top of the movement, squeeze your shoulder blades together. Lower your arms and leg and stand up again. Repeat on the other leg.Reps: 6 each leg
2. Push-ups with leg raises
Place your hands on a chair or low bench and assume a push-up position with your body straight from your head to your toes. Perform a push-up so that your chest touches the chair and rise back to the top. Then raise your right leg up and squeeze your glute. Lower the leg again and perform another push-up. Then raise your left leg.Reps: As many as possible, keeping push-ups deep
3. Side hip rasises
Lie on your side with one foot stacked on top of the other, elbow under your shoulder and forearm facing the front. Raise your hips off the ground and push them up until your body is straight. Pause and lower to just off the ground before starting your next rep.Reps: 10 each side
4. Swiss ball hip raises
Lie on your back and place the soles of both feet on top of a Swiss ball, knees bent to 90 degrees. Place your arms out to the side to 45 degrees, palms facing up. Pushing through both feet, raise your hips up and off the ground and rise until your body forms a straight line. Clench your glutes at the top. Slowly lower until your backside is just off the ground and start your next rep.Reps: 15 to 20
5. Squats and lifts
For this exercise you'll need to hold a 3kg to 5kg weight. You can buy a medicine ball or use something from around the house. Squat and lower the ball to the ground, then stand and raise the ball above your head.Reps: 10
Hold the ball at arm's length out in front of you, and turn to the left and then to the right. Your obliques will control and generate this movement.
Reps: 10 each side
Reach the ball up and outside your right shoulder before sweeping it diagonally down across your body, finishing down and outside your left calf.
Repeat on the other side.
Reps: 10 each side
Keep your knees soft and your back straight throughout the entire sequence.
Sitting on a swiss ball
I've heard many a tale of mums bouncing on a Swiss ball to help send bub off to sleep. The beauty of this is that you get a great core workout at the same time. You can also sit on the ball to watch TV (if you ever have time) or when you are breastfeeding. Just make sure you sit tall while feeding by lengthening the space between your sternum and bellybutton. Sitting on the ball can also reduce back pain by strengthening the surrounding muscles and increasing blood flow to the area.Why exercise after birth?
You'll have a far speedier return to your pre-pregnancy weight and you'll be better able to cope with the demands of a being a new mum.Life with little ones often means the best-laid plans go by the wayside. Bubs get hungry, sleepy and cranky at inopportune moments. So you just need to be ready to exercise when the opportunity arises. Maybe it's doing squats and lunges while making dinner or your pelvic floor exercises while rocking bub to sleep. Why not get your partner to look after bub for just 30 minutes while you do today's full workout?
Once your baby is settled into a bit of a routine, perhaps you could look at joining a mums and bubs exercise class near your home. Visit www.bubhub.com.au
No comments:
Post a Comment