Health,  Post-preggie

Post-preggie Toning Workout

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***Disclaimer***

These exercises should only be done with the permission of your health care practitioner

Target: Inner thighs

Bridge with small ball squeezes 1-3 sets of 15-20

Step 1: Lie on your back, your knees bent and your feet flat on the floor.

Step 2: Place a small ball between your knees.

Step 3: Raise your hips as high as you can and squeeze the ball between your knees, keeping your glutes and suck your navel towards your spine hold for 5-10 seconds.

Target: Outer thighs

Outer thigh circles

Step 1: Lie on your side one leg stacked on top of the other, resting your head up on your arm

Step 2: Slowly lift your top leg as high as you can, slowly lower your leg half way and do 1 mini circle, then lower your leg back into the starting position.

REPEAT 1-3 SETS OF 15-20

Target: Love handles

ROCK-A-BYE BABY

Stand with your feet hip-width apart, holding baby in your arms.

Slowly rock off your one foot as you twist your upper body to the side.

Slowly, in a gentle, controlled motion, rock baby in your arms from side to side.

Keep your abs tight and your back straight throughout the exercise.

REPEAT 1-3 SETS OF 15

Target: Core muscles / tummy toner

PILATES ROLL UP

Step: 1 Lie on your back with your legs straight and arms extended above your head

Step: 2 Bring arms forward, tilt your chin down on your chest, and slowly curl your upper body up, reaching hands to toes.

Repeat 1-3 sets of 10-12

Target: Lower tummy

Step: 1 Lie flat on your back

Step: 2 Squeeze in your pelvic floor muscles as you breathe out

Step: 3 Pull your belly button up and in at the same time.

Try to hold the squeeze for 10 seconds, without holding your breath.

Repeat 1-2 sets of 10-12

Start each exercise slowly with one set if you experience any pain or discomfort stop immediately, you are doing too much too soon. Wait another week then try again.

 

Good Luck and Enjoy!

xoxox

 

 

 

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