Post Pregnancy Workout for Moms

 

When you refer to the core you mostly think about abs; but the core goes beyond that, encompassing the hips and the back muscles along the under layers of the abs where they rest. After pregnancy the body goes through a lot of damage, especially in the core region.

This is why it crucial that you build your core strength following your pregnancy. Not only will it help you recover faster and get back to your former strength but will also give you newfound energy that will make everything you do as a mom easier to handle.

Follow these simple exercises that you can do even as busy mom tackling all the curveballs of the week.

1. Pelvic Tilt - Lie on your back with your knees bent and feet flat on the floor. If you find this position you can place your feet on a workout ball for support. Contract your abdomen and tilt your pelvis back by pressing your lower back into the floor. Hold this position for five seconds then repeat.

2. Dolphin Plank - Place your elbows on the top of a stability ball and extended your legs out towards back. Brace your abdomen and hips, straighten your back and hold the position for at least thirty seconds. This exercise is basically just a standard plank but you’re adding in the instability of the ball which engages more core muscles helping you build more strength in the long run.

3. Abdominal Bracing - Begin by on the floor in a supine position. Brace your abdomen by contracting your entire midsection as if you had just performed a crunch and you push it extra hard to get the max out of your rep. This is your starting position. From here, perform different movements such as raising one or both arms overhead or extending your legs while keeping your back flat against the floor.

4. Yoga Boat - Sit on the floor with your knees bent. Brace your abdomen and slightly lean your torso back while lifting your feet off the floor. Lift until your shins are parallel with the floor, your back is straight and your hips are flexed to ninety degrees. Extend your arms forward to a comfortable position to help maintain your balance. Hold here for at least thirty seconds and repeat twice.

5. Belly Breathing – Last but not least, Belly Breathing simply involves allowing your stomach to expand and contract as much as possible while you actively inhale and exhale as deeply as possible. This helps you regulate and calm your breath while ensuring your abdomen muscles are relaxed.

If you wish to learn more and go beyond the basics, FlowLiftFitness.com offers Pilates yoga workouts that are sure to put you through the grinder. Visit the website and sign up for a free trial class today!

Location: United States

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