Shape up like new mum Jen
Wednesday 21 July 2010
In this week's Closer magazine, new mum Jennifer Ellison showed off her amazing weight loss following the birth of son Bobby.
The actress, 27, shed 3st of post-baby weight following a diet and exercise plan devised by Closer - and looks fantastic!
Elise Lindsay, personal trainer to Colleen Rooney and Jen, talks us through the best exercises for new mums.
She says: “I followed the same routines I did with Colleen after she had Kai. Jen and I didn’t just go running as soon as I started working with her because it would have been too much after a baby. She’d just had a caesarean, she was breastfeeding and was tired so instead I concentrated strengthening her core – her tummy muscles.
"These exercises are perfect for new mums because they work you but they’re not too tough. They’re easy to do at home and if you get them right you’ll see the results in your tummy, thighs and bum. Do these exercises three or four times a week for 30 minutes, adding in cardio, such as running, when you're ready - you'll see results in around six weeks."
You should always wait six weeks after you’ve had a baby to start exercising and see your doctor before you start.
SIDE DOUBLE LEG RAISE
Lie on your side as in the picture, legs slightly in front of you. Pull your tummy in so you feel strong and the raise and lower both legs ten times. Don’t hold them up – it’s just a raise and lower. Try and do three sets.
SIDE SINGLE LEG RAISE
Lie on your side as before and bed the bottom knee at 45 degrees. Raise and lower the bottom leg ten times. Then switch sides. Repeat three times
Lie on your back and pull your tummy button to your back bone. You should imagine you have a slight imprint of your ribs in the floor. Don’t pull your back into the floor because you’ll round it your shoulders.
Lift both legs but keep one bent and straighten the other. Keep them at the angles Jennifer does. Remember not to dome your tummy muscles outwards, think of pulling them in. If you feel confident, straighten both legs but make sure you don’t hold you breath.
Hold for eight to ten seconds, rest for a few seconds and then try again. Do three sets. If your back starts arching or your tummy starts “doming outwards”, stop.
Lie on the floor, tummy in. Lift your body so your weight is being supported through your bottom leg and your arm. Stay up for about 20 seconds and then lower (or lower if you feel you’re starting to shake).
Don’t roll forwards, imagine you’re being pulled up by a piece of string around your tummy. Repeat three times.
HALF PLANK AND PLANK
Lie on your tummy, and put your weight on your forearms and knees and toes. Draw your tummy in and feel strong in your core. This is the half plank. Try to stay like that for 20 to 30 seconds.
Then if you feel you can do that comfortably, raise yourself weight onto your arms and your toes, as pictured. Hold for 20 to 30 seconds and then let go. Remember to keep your head in line with your back as much as you can.
Alternate between the plank for ten seconds and the half plank for ten seconds. Try to do three sets
It’s like a modified sit up, but it isn’t a crunch - it’s a lengthener. You start sitting up with your tummy pulled in and legs slightly bent. Then lower yourself down, it’s almost like a reverse sit up.
You need to roll down the spine, imagine you’re doing an imprint of your back on the floor and you need to see every vertebrae. Don’t try to go all the way back. Stop when you start to shake or you feel that you can’t control the movement. Try three sets with eight to ten repetitions.
When you’re confident, add a twist in to work your oblique muscles and strengthen those too.
Join www.closerdiets.com for a personalised diet and exercise plan that will help you shape up like Jen!