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Shaping Her

Shaping and empowering every woman to be the healthiest sexiest her.

So I am going to take a little different tack today and talk about post partum exercise. Now of course this might not be the stage that many of you are in but you can still take away some valuable information because post partum care is just another phase of taking care of a woman’s body and many women could use a little help in the areas that we are going to discuss.

After being pregnant it is usually necessary to strengthen and bring the ab muscles back together. Also there is usually a need for strengthening the pelvic floor. Getting your balance back can be tricky and it is always nice to tone up a bit, drop a few of the extra baby lbs and start feeling energized.

First off I would like to recommend that you get Julie Tupler’s book “Lose Your Mummy Tummy“. This is really good stuff. You can start this very soon after having your baby and it will help bring your abs back together. Many of the “exercises” can be done while you are sitting and that is a good thing for a new mom!

Next I would like you to take a look at Aligned and Well. There are some great way to strengthen your ham strings and calves as well as improve your balance and even tips on how to walk so that you are being good to your knees and hips. You can order a DVD but there is also a blog with lots of information and you can also sign up for a newsletter.

A great exercise to help with your back and a gentle core exercise is the cat stretch: Perform these in a tabata style workout meaning that you begin the exercise and continue for 20 seconds, rest for a full 10 seconds and then begin again. Start with 4 repetitions and work your way up to 8.

It is important to strengthen your pelvic floor as well and there is no better way to do that than with squats and lunges! That and who doesn’t want a toned tush? And let’s face it, it goes a little mushy trying to be the counterbalance to your baby belly.
Squats and lunges can be performed while wearing your baby. If you have more than one child then get creative and do them outside while you are watching your other children play.

Before you do your squats and lunges walk a bit to warm up your legs and then do 20 seconds worth of the exercise, making sure that you have good form, and then rest for 10. Start with 4 repetitions and work your way up to 8.

Squats with baby:

 

Lunges with baby:
Start slowly with these few exercises. Remember to get out and walk. Go for a walk around the block or to a park, walk to the store if you are able, walk as much as possible and don’t forget to carry your little built in weight! Weather you hold your munchkin or carry them in a backpack, front pack or sling you have the perfect amount of extra weight to make things challenging.

It won’t be long and you will start to see your body respond to the exercise and you’ll be moving on to something more challenging.

Enjoy!
Jasmine

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