Post-pregnancy workout 2
Wednesday 06 August 2008
So, you've had your six-week check up and the doctor has said you're good to get on with the exercise. This is where our slightly more intensive routine sets in and you really start to tone up. Our set of exercises, combined with those in the pre-six-week workout will have you fighting fit in no time, with a flatter tummy and better posture to boot!
Leg slides
Lie on your back, knees bent and feet on floor. Make sure your pelvis is level across the top (from hip to hip) and that your spine has its natural curve (not pressing it down into the floor). There should be a space, or a feeling of less pressure under your waist area. Brace your tummy so the muscles are held tight but with NO movement of the spine and slide one leg out on the floor until the leg is straight. Building up this core strength in your tummy will also prevent hip movement during the exercise. Then slide it back in and immediately slide the other leg out and back. As you get stronger put less weight on the floor with your foot, like you are tickling it with a feather. This will make your tummy work harder. The key thing is to keep your spine still and move with control as you swap legs.
Repeat alternating leg slides for up to 20.
Shoulder squeezes
Lying on your tummy, face down on the floor or on a folded towel, back of your neck lengthened. Take your arms wide at shoulder level and bend your elbows (so they are an "'L" shape palms down). Keeping your body as still as possible, lift your arms and hands as one unit towards the ceiling. Keep your shoulders drawn down, away from your ears. Lift and hold for a slow count of 5. If this position is difficult because of swollen breasts, roll up a towel and place it under your front at armpit level to lift you a little off the floor. You could also do these standing up if lying down is just no good for you yet.
Repeat up to 20.
"Swimming"
This is a classic Pilates-based move that engages the muscles running the length of your spine. It's very safe and simple but VERY effective. Concentrate on executing it with great control and minimal movement of your torso. Here's how:
Lie on your tummy with your feet hip width apart and arms above your head on the floor (see above tip re towel under chest if breasts tender). Draw your tummy away from the floor and hold it there. Then as you breathe out lift left arm and right leg about 4 inches off the floor. Shoulders down away from your ears! Legs straight! Your spine needs to stay still, not arching. As you lower them breathe in, then immediately and smoothly lift the other alternating arm and leg.
Repeat x 20.
Think of lengthening the spine and not letting your tummy sag in the middle. If it does, stop and rest. One thing to look out for here is the tendency we have to lift our leg higher than our arm. Feel them move at the same speed to the same height and make it lower than you think. This move is not about height but about precision and squeeze.
Postural improvers
Chest/shoulder stretch
Letting the chest and shoulders open out is vital for neck and upper back posture. This is compromised with the feeding and cuddling we do for a new baby.
Lie on your back with a narrow pillow under your torso, from the top of your shoulders length ways down to your pelvis. If you feel your chin is jutting forwards when you do this, then put a folded towel or narrow pillow under your head too. You should be able to draw your chin in and lengthen the back of your neck, which is fabulous for releasing neck tension. Now release your neck and relax it.
Let your arms lie on the floor by your sides, palms up. Reach your fingertips down to your feet and then relax with your palms facing up to the ceiling.
Lie still for at least 3 minutes just accepting the support from the floor and breathing naturally. Allow your tummy to rise and fall with each breath.
Shoulder bridges
Based on a classic Pilates move this releases tension in the spine, strengthens it and also gently stretches across the hips for a woman who has recently had a baby. A wonderful move!
Lie on your back, knees bent, feet hip width apart on the floor. Relaxing your bottom, use your tummy to tilt the pelvis under and then peel the spine off the floor a centimeter at a time. Slowly come up on to the back of your shoulder blades and feel the hips open out across the front. Breathe in and float your arms over your head. As you breathe out, lower the spine little by little down to the floor. See if you can get the middle of your lower back down before the back of your pelvis touches down.
Repeat x 10.