The Workout
Originally on www.madelinetusler.co.uk
Shoulder Bridge
Lay flat with bent knees & feet hip distance apart. Begin with back in neutral (if you place your heal of your hand on the bony part of your pelvis and finger tips on your pubic bones) rock your pelvis back and forward until your hands are parallel to the floor). You should have a small gap under your lower back. Take a breath & exhale as you slowly peel your spine from the mat. Lift your tail bone, squeeze your cheeks of your bottom together, lift your pelvic floor & pull your belly button in. Don’t go too high & try and open up the front of your hip and tighten your glutes. Hold for up to 30secs.
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Heel Taps
Begin in same position as above, this time slightly drawing your ribs down to your hips and lengthening your lower back towards the mat. If you can maintain that pressure on the mat whilst feet in table top (knees over hip and shin at 90 degrees). Exhaling extend the right leg to 45 degrees or higher and inhale bring it back and then switch to the left leg. Repeat up to 20 times. If you feel tugging or discomfort start with feet on the floor and lifting one leg up at a time to table top and lowering before going for the opposite leg.
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Plank
When done properly, the infamous Plank is an effective but quite difficult exercise. Starting in ¾ positio (with knees down) is easier to begin with . Whilst in plank position, see photo, draw navel to spine and shoulders relaxed away from ears. Holding this pose for 1 minute is a good goal but start with just a few seconds. You’ll soon add time to your holding position. Sit back into childs pose between set and release lower back.
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6 DO ANYWHERE MOVES TO STRENGTHEN YOUR POST BABY BODY.