Simple And Gentle Core Exercise You Can Do After Pregnancy

Here’s a gentle post pregnancy core exercise that you can enjoy with your baby, just by simply having your baby lying into your mat.

TRANSCRIPT:

Hi I’m Tamara from Inner Strength Pilates and Barre, and this is little Maple who is 3 weeks old, to share with you this fabulous exercise for you to be able to get your core nice and strong post birth.

Okay, now most people do suggest that you do don’t start exercising until six weeks after giving birth, so always check with your midwife or obstetrician first.

Okay but I’ve been doing a bit of gentle core exercises so I am feeling strong enough to do this exercise which is also a nice gentle and simple exercise, okay.

But it’s lovely to get your baby involved with you, so what we’re going to do is we’re going to lay little Maple down on the mat, and we’re going to come into our 4 point kneeling position over your little one, okay.

So you’re going to come up into our knees, knees underneath your hips, and hands underneath your shoulders, and make sure you’re pulling your shoulder blades down the back, and you also want your lower back to be flat like a table, so careful you’re not arching it too much this way and careful you’re not curling either.

Okay so taking a nice big deep breathe in, let your tummy relax, and on the breathe out engage your core. So I want you to pull your belly bottom up towards the spine without moving your spine at all, okay.

So taking a breathe in, and breathe out pulling that belly button up towards the spine, also if you like the sides of your waist being pulled in towards each other as well, okay.

So what we’re trying to do is activate that deep abdominal muscle, okay, throughout your pregnancy you got that abdominal separation, your tummy was expanded, and what we’re trying to do is close that abdominal separation, so that you can get your strength through your deep abdominal muscle again, okay.

So into your 4 point kneeling position, nice and basic inhale relax the tummy, and exhale pull your belly bottom up towards the spine and sides of the waist in.

Now next you also need to adding your pelvic floor muscles okay, so on the breath out, as we shrink your tummy as you pull your belly button up to the spine and your side of the waist in I want you to lift your pelvic floor muscles , okay.

All happens on the breathe out together as one, taking a breathe in, exhale belly button and waist in, and then lift the pelvic floor, good, okay.

Now once your core’s engage we’re going to do a single leg lift, and making sure that you’re not moving through the body and the lower back or the pelvis at all, okay, it’s all about stability.

So taking a breathe in, exhale engage your core, stretch one leg away and lift off the ground, so you’re keeping your core engage, you’re keeping that tummy hold, inhale to return, and then alternating legs.

Breathe in, exhale engage your core, trying not to move the pelvis or the lower back at all, lifting away, and inhale to return.

So it’s not a huge lift of the leg, it’s all about stability and getting that core strength happening.

Breathe in, breathe out, Maple, exhale, inhale to lower and next leg, breathe out, engage your core first and keeping it engaged throughout the movement, inhale to return.

So this exercise can also just gently strengthen your hamstrings which does help with lower back pain or injuries, and it’s great also for your shoulders by pulling the shoulder blades down the back, okay.

I’ll do 1 more each leg, breathe in, exhale, inhale, and breathe out, and breathe in to return.

So it’s a wonderful exercise, very simple, the focus is stability through your pelvis and your lower back, and a lovely core activation, okay.

And it’s really special to be out to do some exercise while spending time with your little one, because we do got very busy and it is very hard to find that time for yourself but also for your baby.

So I hope that you enjoy that one.

Thanks for watching.

Thank you for watching the
Post Natal Exercises – Simple And Gentle Core Exercise video we’ve done for you.

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