Upper Body Strengthening Exercise You Can Do After Pregnancy

For post pregnancy, here’s a great upper body strengthening exercise that you will surely enjoy doing while you’re with your baby.

TRANSCRIPT:

Hi I’m Tamara from Inner Strength Pilates and Barre, and this is little Maple who is now 3 weeks old, and what we would like to show you is a great single arm push-up exercise to help strengthen your arms and your upper body, and some lovely exercise that you can do with your little one at home.

Okay, so what we’re going to do is you’re going to lay your little one down on the mat, now of course you can do this without your little one if your baby is happy sleeping and you can leave them to be, but otherwise they’re awake get some fitness done while you’re still with them.

Okay, so what you’re going to do is you’re going to lay down on your side, you’re going to place one hand cross over your chest, and the other one’s going to come down in front of you.

Relaxing through the head, shoulder blades down the back, take a breathe in to prepare, and breathe out in a push-up with that single arm, inhale to lower back down, breathe out, pushing up, breathe in.

So it’s a really nice gentle exercise but it really does burn through the arms, okay, so breathe in to lower, exhale.

Now remember if you are a new mom you do need to engage your core each breathe out to make sure you’re nice and strong through there, otherwise if you’re not engaging your core, you need to be careful of your abdominal separation, because you can tear those muscles, okay.

Okay so breathe out nice strong core, inhale controlling down, exhale, breathe in, and last one for me to show you breathe out, and breathe in, so then you just want to swap sides, and do the same.

So what you want to do is set a goal to be able to do maybe 10 each arm to start off with, and then you want to increase the each time that you do it, so hopefully you can increase that by 2 extra ones or an extra 5 depending on your strengths and see how you go.

So crossing the bottom arm over your chest and then pushing up the outside arm, breathe out to push-up, breathe in to lower, bless you Maple, breathe out, breathe in.

Remember engage your core each breathe out, breathe out, make sure your shoulders away from the ears not lifting, because you don’t want your neck or your top of your shoulders to work at all, breathe out to push-up, breathe in to control down.

Now quite a slow as the sides you don’t want to do then fast, and even when you coming back down your muscles are eccentrically working, so they’re not just working when you’re pushing your body weight up, but they’re also working as you lowering down.

Last one for me to show, pushing up and breathe in to lower down.

So your goal would be to trying get up to 30 each arm if you can, but once again it’s all about building your strength, going at your pace, particularly if you breastfeeding you still have that elasticity going through your body.

So don’t get too upset if you are struggling or if you can only do a smaller amount, it’s all about taking your time building up your strength and enjoying some time with your little one.

Thanks for watching.

Thank you for watching the
Post Natal Exercises – Great Single Arm Push-Up Exercise With Your Baby video we’ve done for you.

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