Part 2: Getting Sexy Back

Mar 20

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.

Sit tall with good posture. With cable in 1 hand, pull back without shrugging, squeezing shoulder blade inward. Repeat.

Sit tall with good posture. With cable in 1 hand, pull back without shrugging, squeezing shoulder blade inward. Repeat.

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.

Stand tall. Balance on 1 leg. Focus. Hinge at hips only, keeping spine in neutral and softening knee slightly as you tip forward. Tap shin or toe. Repeat.

Stand tall. Balance on 1 leg. Focus. Hinge at hips only, keeping spine in neutral and softening knee slightly as you tip forward. Tap shin or toe. Repeat.

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.

Place elbows directly under shoulders, hips level or slightly above shoulder joint, legs straight and neutral neck. Hold.

Place elbows directly under shoulders, hips level or slightly above shoulder joint, legs straight and neutral neck. Hold.

Place elbow directly under shoulder with neutral neck and proper posture. Stack feet and keep hips up.

Place elbow directly under shoulder with neutral neck and proper posture. Stack feet and keep hips up.

 

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.

Lie on back, heels hip-width, hugging shoulders. Squeeze butt and lift hips a few inches off floor. Roll thru spine & tilt pelvis at bottom. Repeat.

Lie on back, heels hip-width, hugging shoulders. Squeeze butt and lift hips a few inches off floor. Roll thru spine & tilt pelvis at bottom. Repeat.

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.

With feet hip-to-shoulder width, sit hips back with good posture. Go deep. Drive heels into floor to stand tall.

With feet hip-to-shoulder width, sit hips back with good posture. Go deep. Drive heels into floor to stand tall.

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