3 Exercises to help restore your core after birth 0
Posted on 30, March 2014
3 EXERCISES TO HELP REPAIR YOUR CORE STRENGTH POST DELIVERY (these exercises are designed for the non c-section women)
Single leg lifts Start with both feet on the floor in an imprint (back to flo0r) connection. Slowly engage pelvic floor and transverse abdominus (if you not sure about this please check out my booklet on sale for £2.99 for more information about how to engage pf and TVA. Then slowly breathe out and lift right leg to 90 degrees. Stop and breathe in, slowly breathe out and lower toe to tap to floor and repeat X 8 each side.
Bridge with ball or pillow between legs This is another great exercise to help strengthen your butt and back of leg muscles. From all the sitting and feeding, this is a great exercise to try and include within your week if possible. Start lying on your back and place a pillow or ball between your legs. Press feet into floor and lift butt off the floor until you are in a straight line from knee to shoulders. Lower butt back to floor and repeat the process 10 X 3 sets.
Hamstring stretch with band or towel Lying on your back, lift one leg towards to sky/roof and hold with a band or towel around the flat bit of your foot. Pull gently towards you without your pelvis lifting off the floor. Your knee can be slightly bent. Feel the stretch behind the back of the thigh. This is a great stretch to help relieve lower back tension due to all the sitting from feeding this can help to relieve back tightness. Hold for 30sec each leg. After 6 weeks I will include a further 3 exercises to progress these ones but you need to ensure that you are feeling strong from these before progressing onwards.