By Vicky Warr, pregnancy and postnatal fitness specialist and founder of TheBeezKneez Hive.
This postnatal core exercise targets your abdominals, specifically your transverse abdominals, the deeper muscles that have been stretched and weakened during pregnancy. It also helps strengthen your back too, ideal for new mothers who are lifting and carrying their babies, and want to keep their backs pain free.
It is a good exercise to do after you have mastered the hip lifts and leg slides, which I show you in my ‘7 exercises to tone your Mummy Tummy You Can Do In Your Pyjamas’ free e-book; grab your copy below.
Plus the best thing about this exercise is that you don’t need a gym, equipment or fitness clothing; you can do it anytime, anywhere even in your pyjamas, like our model.
- Start on all fours with your hands directly under each shoulder & your knees hip width apart, directly under your hips.
- Let your head relax.
- Inhale & relax your tummy.
- Exhale & draw your belly button gently in & up towards your lower back.
- Then simultaneously slide your left foot along the floor behind you, to straighten your leg & reach your right arm out in front of you so it lightly touches your right ear & your hand is level with your shoulder.
- Turn your palm inwards & your thumb upwards.
- Hold the position for one second then inhale & return the hand to the floor & bring the knee back under your hip.
How many? 2 sets of 8 – 10 on each side.
Do you want postnatal exercises to tone your abdominals and time your waist, that you can do easily at home when your baby naps or toddler plays?
The 7 postnatal core exercises in this e-book are safe for any type of birth you had including a c-section. They are also suitable if you had twins. With full instructions and images, you’ll know you are doing the exercises correctly.
Download your free ‘7 Exercises to Tone your Mummy Tummy, you can do in your pyjamas’ by clicking here.