Spare Time Workout by Mel Gregory
“Spare Time Workout”
In just a few minutes a day you can get your abdominal strength and tone back.
Be persistent and patient!
Warm up
Do arm circles 10 each direction
Butt kicks standing kick your bottom about 10-15 times each leg
Neck rolls gently roll from side to side.
“ taught tummy”
These strengthening exercises were created by Dr. Sahrmann and are very effective for post-partum core recovery.
Lay on back
“Heel slides” warm up
Start pos: knees bent
Movement: slide heel so leg is straight
20 on each leg
“parallel”
Start pos: Knees in the air,
Movement: extend one leg at a time hold 6 inches off the ground fro 3 sec then switch
Start with 5-10 reps 2 –3 times increase reps when you are stronger
“Straight Forwards”
Start pos: Legs together extended straight up in the air
Movement: use your abs to lower to floor. (as soon as your lower back starts to arch bring them back to start) start with 5-10 reps 2 to 3 times note* you may only bring them a few inches down at first.
100’s
Start position: knees bent, arms straight off the floor, and chest off the floor
Movement: pulse, contracting your muscles moving your hands forward
Goal: to get to 100 with out stopping. Start with 20 reps.
“Belly button squeeze”
Start pos: Sit in chair, take a deep breath in through your nose Draw in your belly button hold and relax breathing out through you mouth 20 reps 2 sets
When the baby’s neck is strong enough to support its head incorporate your little one into the workout.
Standing Baby press
Calf raises w/baby
Start pos: hold the baby in front of you
Movement: use you calves to press up and raise the baby up above your head. 10 reps 2 times (if he gets fussy switch out to hand weights and press up)
Mommy+me Pushups
Lay your baby on its back and get into a pushup position over the baby Start pos: Do pushups from your knees (once you get stronger you can do regular ones, note*always keep you abs tight, don’t let your hips drop)
Movement: Lower your chest over baby and then press up. This is very amusing to them. 10 reps 2-3 times
Sit-up peek-a-boo
Start pos: Lying on your back with your baby propped against your bent knees.
Movement: Holding them in place, use your abs to come up off the ground… all the way up… and slowly lower yourself flat. peek-a-boo! 15-20 reps 2 times
Keep up those New Years resolutions! Stay happy,healthy and strong!
For additional questions contact mel@tightbodwithapod.com
Great workout! I did a lot of exercises with my baby when I was home with him. It was fun for both of us! :)
Posted by: Emilie | January 29, 2008 at 06:23 AM
It is such a great way to bond and do something good for your body. Did your baby have a favorite excercise?
Posted by: Mel Gregory | January 29, 2008 at 02:04 PM