Post Natal Workout For Mothers - Part 1
Follow our post natal workout to help get your body back into shape after the birth of your child. These easy to follow exercises will have you back in shape in no time.
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You will need
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Exercise 1, Side leg lifts
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Step 1:
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Start position
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Position yourself lying sideways on a mat. Support your upper body with your hands and arms.
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Step 2:
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Lowering and lifting
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Keeping your legs outstretched and feet together, raise you feet off the ground.
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Lower your feet to the ground, back to the start position to complete one repetition.
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Step 3:
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Breathing
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For this exercise, whilst you lower your legs you need to breathe in through your nose.
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And then when you lift up to the first position, you need to breathe out through your mouth.
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Step 4:
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Review
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Once you are familiar with the movements of this exercise, you should perform this exercise for 10 repetitions.
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Exercise 2, reverse hip curls
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Step 1:
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Start position
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Stay on the mat with your knees bent and your feet together and off the floor. Your palms should be facing upwards.
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Step 2:
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Lowering and lifting
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Curl your hips slowly off the floor and backwards towards your head.
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Then return to the start position by curling your hips in the reverse direction. Always make sure this movement is done under control using your abdominal muscles.
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It is important to keep your arms down the side of your body with your palms facing upward so as to not to push downward with them.
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Step 3:
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Breathing
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As with the first exercise, whilst you lower you need to breathe in through your nose.
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And then as you lift up to the first position, you need to breathe out through your mouth.
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Step 4:
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Review
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Once you are familiar with the movements of this exercise, you should perform this exercise for 10 repetitions.
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Exercise 3 curls
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Step 1:
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Start position
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Lying on the mat with your knees bent and feet flat on the floor. Cross your arms over your chest placing your hands on your shoulders. Lift your head and shoulders off the floor until you feel tension in the upper part of your abdominals.
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Step 2:
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Lifting and lowering
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Roll the top of your body towards your feet as if you were rolling up a towel.
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Return back to the start position keeping tension on the abdominal muscle.
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Step 3:
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Breathing
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For this exercise, whilst you lower your shoulders breathe in through your nose.
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When you lift up to the first position, breathe out through your mouth.
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Step 4:
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Review
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Once you are familiar with the movements of this exercise, do this exercise for 10 repetitions to complete the workout.
