2023 Author: Anita Thornton | [email protected]. Last modified: 2023-08-25 11:16
It's the time of year when we swap our he althy lifestyle habits for others that include sugar cream and wine… Here is a circuit of six effective and safe exercises to do in your living room, with baby!
Step the right foot on a step and raise the opposite knee for 1 minute. It's good to be warm… even if you didn't sleep more than three hours in a row last night! Do not let go. Repeat, now, left.
It's important after giving birth to start with core-type abdominal exercises. Here is an example: lie down with your back on the ground, legs at 90 degrees and place your right hand on the inside of your right thigh. Take a deep breath to prepare. While tilting the pelvis (imagine that you press your navel against the ground) tighten the muscles of the abdomen while exhaling and create resistance with the hand in order to prevent the right leg from returning to the center. During this exhalation, also contract the pelvic floor. Repeat the exercise for 1 min on each side.
To avoid the shoulders ininternal rotation and lordosis, we strengthen the upper back. In a standing position, tailbone towards the ground (tilt the pelvis forward), extend the hands at shoulder height so as to represent a T with the trunk and arms. Tuck in the navel, lengthen the upper body and naturally roll the shoulders back. Once your tone is good, inhale and raise your hands 1 foot above the shoulders. Exhale and bring your hands back to shoulder level. Once you feel exhausted, keep the same starting T position but this time: bring your hands to the back of the shoulders (inhaling), pinch your shoulder blades together and bring the hands back in line with the shoulders (inhaling). expiring).
Lunges are a key exercise to shape the buttocks as well as the legs. The correct way to do lunges requires a good sheathing of the abdominal and lower back (lumbar) muscles, especially when the exercise is performed with baby in the baby carrier. Stand with your legs hip-width apart, keep your hands on your waist and take a big step forward so that you get a 90 degree angle at the knee. Bend the opposite leg and lift the heel off the floor. Do lunges for a minute or more and watch your heart rate increase.
The back is the ally of the abdominals, it's no secret! Inhale and lower the trunk towards the ground keeping the legs slightly bent and thearms stretched out. Exhale, bring your stomach in and return to the starting position. Note: the abdominals must be contracted to support the effort of the back muscles throughout the exercise, especially if you are carrying a baby. Repeat for about 1 minute.
To help your pelvic floor do its job well, it's important to train it - especially after the trauma it suffered from pregnancy and childbirth. To understand how to contract the pelvic floor muscles, imagine stopping an urge to urinate. So! So in Child's Pose, lying on the floor, inhale through your nose and on the exhale contract your pelvic floor muscles. Hold the contraction for at least 5 seconds and repeat about ten times.
Looking for more inspiration for your workouts with baby? Check out our exercise videosmommy-baby that are safe, effective, and don't require equipment. Good training!
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