less about your body after pregnancy? This simple yoga workout will let you bond with your baby while getting your body back into shape. These core-based exercises not only help you lose weight, tone muscles but also give a you a chance to have fun with your baby! Check out awesome ab workouts to tighten your tummy!
- KNEE PLANK PUSH-UP KISSES
Worry about the fatty belly after pregnancy? Stop complaining, let’s take action! Core workout is ideal series to help you tone and shape your core from every angle. However, it the full push up is too challenging to complete, try this Knee Push-Up variation. You can add Knee Push-Ups to an upper body warm-up routine to prepare your muscles for strength training.
START: Lie prone on the floor with hands slightly wider than shoulder width. Bend knees and raise the body up off the floor by extending arms with body straight.
FINISH: Keeping body straight and knees bent, lower body to floor by bending arms, keeping them tucked in toward your sides, and slowly lower yourself closer to your baby until you’re close enough to kiss their nose or forehead. Push body up until arms are extended. Repeat.
- TREE POSE
Tree pose is a great balancing and strength-building pose for all of the moms out there. With practice, you should see an increase in stability and muscle strength in your legs.
START: Stand with your feet together and hold the baby in front of your stomach. Choose a point of focus for your eyes and hold a steady gaze to support your balance.
FINISH: Slowly lift your right foot off the floor and open your knee out to the right side, placing the sole of your foot to the inside of the left thigh. Draw your shoulder blades down your back; keep your gaze on something still while you breathe. Hold this position for 30 seconds. To release the pose, step back into Mountain Pose. Repeat for the same amount of time on the opposite side.
Are you wondering what exercises you should do right after pregnancy? Obviously, they are squats. You will regain core stability through the whole core by controlling the movement as you lower into the squat and stand back up from the bottom with power. They not only help to build your leg muscles but they also create an anabolic environment, which promotes body-wide muscle building.
START: Hold a baby in front of you, pulling him/her up to your chest. Hold the baby at chest level with both hands, making sure to keep your arms close to your body and elbows tucked in. Your feet should be slightly wider than shoulder-width apart, with your toes pointing slightly outward. Keep your back straight and abdominals tight.
FINISH: Pushing your hips back, slowly bend the knees and lower your legs until your thighs are just below parallel to the floor. Make sure to inhale during this portion of the exercise. Press through the heel of the foot and push your hips through to return to the starting position. Breathe out during this phase of the exercise. Repeat for the recommended number of repetitions before bending your knees.
- CRUNCH KNEE UP
This is a fun way to practice using your pelvic floor and strengthening your core with your baby as a weight. The Crunch Knee Up is a core strengthening exercise that targets the lower abdominals and, more specifically, the obliques.
START: Lie on your back with your knees bent at a 90o angle. Place your baby against your shins. Hold onto baby and roll to your back so baby is above you face-to-face.
FINISH: Hold your baby’s hands or body. Exhale and curl up by lifting your head, shoulders and upper back off the floor. Slowly lower to the start position and repeat.
Boat Pose is a challenging position that forces you to pull in your lower abdominals to keep your legs lifted. Don’t worry if your legs aren’t perfectly straight! Just extend your legs as long as you can and do your best to let your hip flexors relax to keep the focus on the abs.
START: Sit on the floor with your legs bent in front of you with your baby on your lap facing you. While holding your baby, slowly lift your feet until your legs are parallel to the floor. Lean back a little to balance on your sit bones and keep this length in the torso throughout the pose.
FINISH: Exhale and lift your feet off the floor, so that the thighs are at right angle to the floor and your shins up to parallel to the floor. Press your belly gently towards the spine. Hold here for 5 breaths, or for a stronger action straighten both legs and if you can maintain a straight back extend the arms parallel to the floor. Keep the shoulders hugging back into their sockets.
The bridge exercise is a great way to isolate and strengthen the gluteus muscles and hamstrings. If you do this exercise correctly, you also will find a good core stability and strength exercise that targets the abdominal muscles as well as the muscles of lower back and hip. It’s also known as the hip raise.
START: Lie down on your back with knees bent and your baby resting on your hips and thighs facing you. You can hold your baby around his or her hips. Feet should be hip distance apart.
FINISH: Lift your hips off the ground until your knees, hips and shoulders form a straight line. Squeeze those glutes hard and keep your abs drawn in so you don’t overextend your back during the exercise. Hold your bridged position for a couple of seconds before easing back down.