oy and happiness, pregnancy can ruin women’s body seriously. New mama of the family can suffer from weakened pelvis, legs, abs, and shoulders. Not to mention the stressful and exhausting time feeding and taking care of the baby that drain off your energy. Exercising will be a simple and natural way to get back your health and fitness.
The following exercises have been proved to be practical and useful for most women after pregnancy. Work them everyday so you can be a happy and healthy mom and bring all your love to your baby.
PELVIS BRIDGE POSE
START: Lie flat on your back with your arms along your sides, palms facing down. Place your feet firmly on the ground, bend your knees and bring your heels close to your butt. Exhale and press your belly button to your spine.
END: Tighten your glutes and abs. Inhale and curl your pelvis up as high as you can. Press your palms onto the floor to support. Keep breathing and hold the position for 10 seconds before lowering your pelvis to the floor. Repeat 3 – 5 times.
DOLPHIN PLANK POSE
START: Get on your hands and toes in a straight-arm plank position, with your legs extended straight behind you. Your body should be in a straight line from head to heels, your arms are perpendicular to the floor.
END: Tighten your glutes and abs. Bend your elbows at 90 degrees and shift the weight onto your forearms. Press the elbows to the floor to raise your upper back up. Hold the position for 30 seconds or as long as you can. Repeat for 3 times.
START: Sit tall with your back straight, your arms are on either side. Bend your knees and bring your heel close to your butt.
END: Lean a bit backward, engage your core to lift your legs off the floor until your shins are at chest level. Straighten your arm and point your fingers forwards to balance. Hold the position for 10 – 15 seconds and repeat 3 – 5 times.
START: Stand tall with your back straight and your feet close together.
END: Take a wide step back with your right foot so that you can bend your left knee at 90 degrees and lower your torso down. Your heels should be on the same line with your right toes pointing to the right. As you doing so, extend your arms above your head, raise your chest and lean backward. Your upper arms are close to your ears. Hold for 5 – 10 seconds before switching side. Repeat for 3 times each side.