It’s hard to ease yourself back into exercise after giving birth, especially when you’re torn between wanting to get back in shape and putting fitness on the back burner.
Make sure you take it slowly when the time is right 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.
If you keep your hips still on the floor while you carry this out it will target your abs. 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, as your body starts to tone up.
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 forward 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 10-20 reps a day in sets of one to 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.
These also 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 and 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 to three reps.
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