4 minute postnatal exercise video to help lose the baby pooch

This quick 4 minute postnatal exercise core workout shows you 2 core exercises to reduce heal abdominal separation which can cause the post baby belly ‘pooch’. Follow this video with Vicky Warr, prenatal and postnatal fitness expert as she guides you through these easy exercises you can do at home.

The exercises:

Postnatal Exercise One: Lying Ballerina

Start

1. Lie on your back with your arms resting overhead on the floor with the palms facing upwards, hands touching and the elbows bent, in a diamond shape.
2. Place the soles of your feet together so your knees fall out and are close to the floor.

Action

1. Breath in then exhale and draw your belly button down so your back is flat on the floor.
2. Slide the feet away so your legs extend, gradually the legs straighten and the feet turn in so the heels are then flat on the floor.
3. Then point the toes and slide the feet back towards your bottom, bending your legs.
4. Repeat the move opening out the knees and slide the feet along the floor so the legs extend.

How many?
2 sets of 15 on each leg.
Do one set on one leg first before changing legs.

Technique Tip: Keep your back flat on the floor throughout by keeping some tension in your abdominals.

Postnatal Exercise 2: Heel Lifts

Start

1. Lie on your back with your feet flat and your knees bent.
2. Place your arms by your sides on the floor with your palms turned upwards.Action

1. Inhale then exhale and pull your belly button down about 50% so you feel the floor underneath your lower back.
2. Slowly lift one foot off the floor and bring your knee close to your chest, keeping your knee bent.
3. Then inhale and as you lower your foot back down to the floor lift your other foot up bringing your knee towards your chest.
4. Continue to alternate each leg.

How many?
2 sets of 15 on each leg.
Do one set on one leg first before changing legs.

Technique tips
Draw your belly button down towards your spine throughout the movement. If you find it difficult to do the move without arching your lower back, do the movement more slowly and reduce the number you do.

Avoid
Arching your lower back.

You are toning
Your abdominals and pelvic floor muscles.

Now tone your arms, legs and bottom too, for more short postnatal exercise videos and personal postnatal online fitness training with Vicky Warr, click here.