Post Natal Workout For Mothers - Part 1

Step 1: You will need

Step 2: Exercise 1, Side leg lifts

Step 3: Start position

Position yourself lying sideways on a mat. Support your upper body with your hands and arms.

Step 4: Lowering and lifting

Keeping your legs outstretched and feet together, raise you feet off the ground.

Lower your feet to the ground, back to the start position to complete one repetition.

Step 5: Breathing

For this exercise, whilst you lower your legs you need to breathe in through your nose.

And then when you lift up to the first position, you need to breathe out through your mouth.

Step 6: Review

Once you are familiar with the movements of this exercise, you should perform this exercise for 10 repetitions.

Step 7: Exercise 2, reverse hip curls

Step 8: Start position

Stay on the mat with your knees bent and your feet together and off the floor. Your palms should be facing upwards.

Step 9: Lowering and lifting

Curl your hips slowly off the floor and backwards towards your head.

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.

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.

Step 10: Breathing

As with the first exercise, whilst you lower you need to breathe in through your nose.

And then as you lift up to the first position, you need to breathe out through your mouth.

Step 11: Review

Once you are familiar with the movements of this exercise, you should perform this exercise for 10 repetitions.

Step 12: Exercise 3 curls

Step 13: Start position

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.

Step 14: Lifting and lowering

Roll the top of your body towards your feet as if you were rolling up a towel.

Return back to the start position keeping tension on the abdominal muscle.

Step 15: Breathing

For this exercise, whilst you lower your shoulders breathe in through your nose.

When you lift up to the first position, breathe out through your mouth.

Step 16: Review

Once you are familiar with the movements of this exercise, do this exercise for 10 repetitions to complete the workout.