Back to Flat – Blast Your Post-Baby Fat!

 

Finding time to exercise with a small baby is challenging, and requires support, planning and commitment. The results however are well worth the commitment so, next time dad/friend/grandparent takes baby out for an hour have a go at our postnatal workout and get those abs back into shape !

Having a baby stretches the muscles of your tummy (up to 60cm)  to their limit, so in order to get your shape back you need to draw back these muscles using specially targeted exercises. First work on toning your deepest abdominal muscles, the transverse abdominis. Then slowly build and strengthen the obliques. Finish by shortening and toning the top layer of abdominal muscles known as the rectus abdominis.

The following exercises should only be done once you have had your 6 week check up and the doctor has given you the go ahead to start exercising again. Warm up then perform the exercises for one minute each.

1) Tummy Toner

Lie on an exercise mat facing up, with your knees bent. Draw your belly button in to your spine and hold for a second. Relax and repeat.

2) Pelvic Toner

Lie on an exercise mat facing up, with your knees bent. Squeeze your pelvic floor muscles for ten-second bursts. Relax and repeat.

3) The Squeeze

Lie on an exercise mat facing up, knees bent with a cushion in between your knees. Squeeze the cushion in between your knees as hard as you can for ten seconds, relax and repeat.

4) Super Woman

Kneel on all fours, simultaneously lift and straighten left arm and right leg holding a super Woman pose for 5 seconds, relax and repeat with other arm and leg.

5) Ballet Move

Stand straight with your feet shoulder width apart, hands on hips. Lower slowly into a wide squat position. Keep heals on floor and hold for a couple of seconds before repeating.

6) Hand press

From a standing position arms out in front of you chest height, elbows out, push palm of hands together for 5 seconds relax and repeat.

Good Luck Mums!

 

 

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Top Ten Tips to Remember When Exercising

1)      Never exercise on an empty stomach, your body needs fuel.

2)      Always warm up before you start ANY exercise.

3)      Remember to drink plenty of water – Staying hydrated when exercising is essential in order for your body to perform to its best ability.

4)      Start gently and gradually warm up, you do not want to shock your body or worse still injury it.

5)      Put on some motivating music when exercising, this will help to get yourself into a positive frame of mind –You can achieve ANYTHING.

6)      Never exercise if you’re feeling ill or carry on exercising if you feel pain of any kind –listen to your body if it needs rest, you should never ignore this.

7)      If you are exercising outside (running etc.) try to go with a buddy, wear bright and reflective clothing, carry a mobile phone and let someone know the route you will be taking.

8)      Plan your week ahead, whether  your exercising in a gym, at home, a class or outside, specify at the beginning of each week which days/nights you will exercising. That way if you have planned for it you will be more likely to be successful in doing it.

9)      You should always finish off exercising with a cool down and stretches.

10)    Don’t worry if you miss a workout session, stay focused and continue with your work out plan for the next day.