Post Natal Workout For Mothers - Part 2

Step 1: You will need

Step 2: Exercise 1, Outer hip raise

Step 3: Start position

Lie on your side on a mat. Support your body with your hands. Bend your bottom leg to help with stability.

Step 4: Lowering and lifting

Raise your top leg keeping it straight and your foot flexed forward.

Lower your leg back to the start position to complete one repetition.

Step 5: Breathing

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

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

Step 6: Review

If you can do 12 repetitions of this exercise. This exercise is a great way to get your thighs back in shape after childbirth.

Step 7: Exercise 2, Inner hip raise

Step 8: Start position

In the same position adjust your legs so that the bottom leg is straight and the top leg is bent with foot flat on the floor behind the front leg.

Step 9: Lowering and lifting

Lift your bottom leg off the ground as high as possible, keeping your foot flexed forward.

Lower the leg back to the floor to complete one repetition.

Step 10: Breathing

The breathing is the same as it was for the first exercise. Remember to keep breathing in time with your movements.

Step 11: Review

Once you are familiar with the movements if you can, do this exercise for 12 repetitions.

Step 12: Exercise 3, Hip flexors

Step 13: Start position

Sit upright on the mat with your back straight, feet together and flat on the floor with your knees bent. Your hands should be on the floor behind your body for stability.

Step 14: Lifting and lowering

Extend one leg forward, then bend and bring your foot into your bottom.

Extend the leg back to the outstretched position to complete one repetition.

Step 15: Breathing

For this exercise, whilst you stretch out to the first position, you need to breathe out through your mouth.

And then when you tuck your leg in you need to breathe in through your nose.

Step 16: Review

You should perform this exercise for 12 repetitions, if you can to complete the workout.