Post baby exercise tips

By Drum Digital
04 August 2014

It’s hard to ease yourself back into exercise after giving birth, especially when all you want to do is get back in shape. Make sure you take it slowly though as you don’t want to cause yourself more damage. Try out some of these simple moves as a starting point until you’re ready for some more challenging exercises.

It’s hard to ease yourself back into exercise after giving birth, especially when all you want to do is get back in shape. Make sure you take it slowly though as you don’t want to cause yourself more damage. Try out some of these simple moves as a starting point until you’re ready for some more challenging exercises.

Single-leg circles

This will target your abs if you keep your hips still on the floor while you carry this out. Lying face-up on the floor with your arms by your side, palms down, extend one leg into the air towards the ceiling. As you do this suck your tummy in, giving it a flat appearance. With your leg in the air, pretend you’re balancing a plate on your big toe and rotate it round to keep it in the air. You’ll feel your stomach muscles tightening, which will over time give you a more toned physique.

Walking lunges

Get your bum and legs back to how they used to be with this move. Stand up straight with your hands on your hips and your feet together, make sure you posture is straight. Using one leg take a big step forwards with both knees bent into a 90 degrees position. As you move forwards, push on the heel of your extended leg to move yourself back into the position in which you started in. Around ten-20 reps a day in sets of one-three are recommended to begin with.

Kneeling pelvic tilt

As it says in the name, kneel down on all fours making sure your toes touch the floor and your arms are straight down from your shoulder line. Your palms should touch the floor and your back should be in a straight and comfortable position. Inhale slowly and pull your bum forwards, tilting your pelvis slightly. Hold this for around three seconds (five if you’re brave) before exhaling and releasing your posture.

Kegels

These too target your pelvic muscles, but are a little more suitable for beginners. Find a bench or firm sofa and sit with your feet shoulder-width apart with your hands on your hips. Contract your pelvic muscles slowly, like you’re stopping yourself from using the toilet, and slowly stand up. Hold, then sit back down again. If you want to make this a little more challenging place a foot in front of you as you stand and bend your elbows out to clasp your hands in front of your chest. The leg in front of you can be lifted slightly off the floor as you hold the pose, switching legs between each set of one-three reps.

- Cover Media

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