Showing posts with label post-natal exercises. Show all posts
Showing posts with label post-natal exercises. Show all posts

Thursday, October 16, 2008

Post-natal abdominal exercises (Part 2)

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Single leg circle
1. Lie on your back, arms by side, palms down. Inhale.

2. As you exhale, pull your abs up and in toward your spine, bring your right knee to your chest, then raise your right leg in the air, keep it straight. Rotate your raised legs slightly so that your heels point toward your stable leg and your toes point away from the right side of your body.

3. Keep your body pressed to the floor, esp the back of your hips.

4. Breathe normally, making a small circle in the air with your right foot in a clockwise direction. Repeat for 5 more circles. Then do 6 circles in the opposite direction. Then bring your leg to the floor.

5. Repeat exercise 6 times with the left leg raised.

Wednesday, October 15, 2008

Post-natal abdominal exercises (Part 1)

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Return to your pre-pregnancy shape with these exercises, hopefully?

The Hundred
1. Lie on back, arm by side, inhale slowly.
2. Exhale as you bend your legs and bring your knees to your chest, one at a time. Keep inner thighs and ankles pressed together.
3. Exhale as you pull your ab. muscles up and in toward your spine. At the same time, slowly curl your head forward, chin toward chest, and raise your upper body off the floor. Use your ab muscles to stabalise your back and control your movement.
4. Inhale for a count of five, then exhale for a count of five, while you hold this position.
5. Return to lying on your back clowly, vertebra by vertebra.
6. Repeat exercises 5-10 times.

The Roll-up
1. Lie on your back with your arms over your head.
2. Inhale as you raise your arms perpendicular to the body.
3. Exhale as you pull your abs to your spine and slowly roll up into a sitting position. Keep your arms extended in front of you, parallel to the floor.
4. Continue exhaling as you roll forward, keeping your abs pulled up and in toward your spine, and stretch your torso over your legs, keeping your head between your arms, and reaching past your feet with your hands.
5. Keeping your abs pulled in toward your spine, slowly roll-back -- first inhale as you raise your body into a sitting position, then exhale as you lie back on the mat.
6. Repeat exercise 3-5 times.
 

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