Here’s my quick Top 5 movements that you can do anywhere to get you on track to your best #mumbod ever!
1. KEGELS & PELVIC TILTS:
YEP BORING I KNOW! But these little suckers will strengthen and keep your pelvic floor tight after birth and into the future!. Perform these daily and best thing is you can do them pretty much anywhere…
Make sure you perform Kegels either standing with feet planted firmly to ground or if you are very recently post-partum try seated and leaning forward at hips with feet planted firmly to the floor. And my biggest piece of advice is to completely concentrate on what you’re doing – don’t just do them in the car at the traffic lights.
How many Kegels should I do?
Daily: 5 slow, strong and controlled
1 long hold (about 10 seconds)
2x 10 fast lifts
2. PRAM WALKING LUNGES:
Love these simple compound, heart rate raising suckers. Try to add in 2-5 sets on your morning walk every 2nd morning! HELLO sexy legs xx
Note: If you experienced hip or pelvic pain during pregnancy please make sure that pain is gone before doing these and if you see a physio get them to give you clearance first!
3. BENCH TRICEP DIPS:
Feel like your biceps always get a workout carrying around bub but the back of your arms are flabby? Easiest way to start toning your arms (no tuck-shop lady arms here!). Pull up at any bench or chair or even try the edge of the bath and try 15 reps for 3-4 sets. Start with knees bent and move on to straight legs once they become easier.
4. STEPS UPS:
These babies will get your heart rate up (help burn fat), tone your calves, thighs and quads and lift your butt while also increasing you stability! These can be done at the park bench, at home on a chair or in the gym on a step. Try 45 seconds for 3-5 sets every day you think of it.
5. WALL or BENCH PUSH UPS:
How can I work my abs post baby you all ask? No crunches, sit ups or leg lifts I say! So what can we do ? One of my favorite core exercises for new mamas is wall the push-up – they will help strengthen your core while you get a stronger upper body too! Try 20 reps 3-5 times every 2nd day and remember to think about engaging the core . Love these can be done at home, at the park, in the office on the kitchen bench – pretty much anywhere.
Once they become easier and we have no separation we progress to knees then eventually toes!
Don’t know how to do these movements? You can email me, contact me on my Instagram page, or google,google, google!
May 4, 2017