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Post baby workout...for LadyMadrid and anyone else interested..
FLATS - Lie on your back, with you back FLAT on the floor, knees up, feet on the floor. breath out all the way then hold your nose, keep your mouth shut and do a fake breath in, you should have your stomach pull in and up into your ribcage. Hold for a few secs, take a few deep breaths and then repeat.
Week 1
Abdominal breathing x 10
Abdominal breathing with TA ( Transversus Abdominis) activations x10
FLATS 3x5Flats through out day and 1x15 at some stage
Pelvic Tilts, standing x20 and on all 4 x20
The Clam ( lying on your side, feet together, knees slightly bent, breathe in and breathe out and lift top leg up while squeezing your butt, hol dfor 2 second, control of mid section ) x20/leg
Floor Arm Slide ( lying on your back, feet on ground, knees bent, spine touching ground at all time, arms in a 90 degree angle, elbows out from your shoulders, breathe in, press arms into ground, breathe out and slide arms up as high as you can without hands or arms coming off floor, breathe in and bring arms down again to 90 degree angle. x 20
Stretches: Chest, Hip Flexor and Calves
Week 2
Abdominal breathing x 10
Abdominal breathing with TA ( Transversus Abdominis) activations x10 with 2 second hold
FLATS 3x5 Flats through out day and 1x15 at some stage
W/O:
Pelvic Tilts, standing x15 and on all 4 x15
Back Bridge: Lying flat on your back, arms along side with palms up, knees bent and pointing forward, spine is flat on the ground ( pelvic tilt for good position), squeeze your bum up and hold in a good position, Do 5 Kegels here and then slowly come back done, spine flat to ground again x 20
Dead Bug: Again flat on the ground, bent knees and feet on the ground, from here lift legs up to a 90 degree angle, 1 leg at the time dip it down to touch ground. Control of midsection (abdominals), never let spine leave floor x 20 in total
Opposite Arm/Opposite leg: speaks for itself really
Just make sure you are in a good position, do not arch your lower back, keep neck in a good position and stretch your arm as close to your ear as possible and your leg without lifting to high. x 20 in totalAt the weekend alternate the 2 programs. Remember ANYTHING is better than NOTHING!!!! You can mix and match this exercises too to make it more interesting. FLATS are the most important ones!!!
A reminder:
The Clam ( lying on your side, feet together, knees slightly bent, breathe in and breathe out and lift top leg up while squeezing your butt, hold for 2 second, control of mid section x 20/leg
Floor Arm Slide ( lying on your back, feet on ground, knees bent, spine touching ground at all time, arms in a 90 degree angle, elbows out from your shoulders, breathe in, press arms into ground, breathe out and slide arms up as high as you can without hands or arms coming off floor, breathe in and bring arms down again to 90 degree angle. x 20
Stretches again: Chest, Hip Flexor and Calves
Week 3
2-3 times do FLATS 10 then:Interval Walking DAILY: Walk as fast as you can for 1 minute, walk slow 2 minutes, repeat 5 times = 25 min
Continue with the first two weeks.
Re: Post baby workout...for LadyMadrid and anyone else interested..