Part 2: Getting Sexy Back
Getting your body back after childbirth can be a daunting task, especially if you’ve experienced a tough labor and delivery. Many women wonder where to even start. After properly stretching and lengthening tight muscles (featured in yesterday’s post) I recommend performing the following strength exercises 2-3 times per week.
1. Seated 1-arm bungee or cable row, 20 repetitions each side. Can also do bent-over dumbbell row. Incorporates core stabilization and posture musculature.
2. Standing 1-leg balance & reach, 8 repetitions each side. Balance & stability are compromised during third trimester and must be reincorporated to regain.Can be progressed with weight in hands.
3. Combination side-front-side plank on elbows, 10-15 seconds each to start. Work up to 60 seconds each. This exercise is ideal for core stabilization and gentle for mothers with diastasis recti.
4. Supine hip bridges with toes off floor, hands hugging shoulders. 20 repetitions. Can work up to doing 1-leg hip bridges for 15 repetitions each side. Glute activation and connective tissue of low-back, ideal exercise for core & blood flow to low back. Great for low back, hip pain & diastasis recti.
5. Deep squats, 15 repetitions. Ideal for getting pelvic floor strength back, and waking up lower body. Can be progressed with added weight, more repetitions or 1-leg squats.