Before entering in to any post-natal work, get your doctor’s permission and clearance for physical activity first! Remember your body is not exactly the same as it once was. You can not just do everything you are used to. However you can do a lot more than you think! And you will! Time to get your abs back and give your body the post-natal look and strength you desire.
“BABY SWING” SQUAT –Pretend to hold your little one, or hold a weight or weighted ball, or if your little one is old enough, hold them straight out in front of you. Imitating a baby swing, sit your butt back, bend at the hips, and bend your knees swinging your arms down towards the ground. DO NOT TOUCH THE GROUND. Using your legs, not your arms, push and swing your body back up to the start position. Repeat 10-20 times.
BABY OVERHEAD - Pretend to hold your little one, or weights, or a weighted ball, or if your little one is old enough, hold them. Simply press your arms, or weights, or baby up over head as high as you can. Pull your arms, or weight, or baby back down. If junior enjoys this, do it as many times as you can! If you are using no weights or small weights do 10-15 times.
SIDE NOTE: Remember to press the arms straight up, lining your hands with your shoulders!
ELEVATED PUSHUP –Use a flat elevated surface approximately hip height. Place your hands on the surface directly under your shoulders. Your chest should be in line with what ever you have your hands on, and your legs will be straight back with balls of the feet pushing into the floor. Keeping your shoulders down, elbows near your body and your body stiff like a board, lower yourself down to the top of your surface. Let your chest touch for a second and then push right back up to the start position. Repeat 10-20 times
SIDE NOTE: If you do not have an elevated surface handy, you can get into a pushup position on your knees. Do the exercise as stated above only on the floor in a modified push up position. This is another great way to have your baby with you!! Place your little one on the floor just under your face. As you go down in your push up you can kiss them, make silly faces at them or what ever as you lower yourself down toward them and push up away from them! This will be a source of happy burbling and giggling for your baby :)
HAND to KNEE on HANDS AND KNEES –On a mat or carpeted surface, get down on your hands and knees in a table like position. Extend your right arm out in front of you. As you balance on only 3 limbs now, create tension in your body and extend the left leg behind you. You want to keep your back flat and immobile. Take you right hand and bring it in towards your belly. At the same time pull your left knee in towards your belly. The 2 will touch just below your naval and return to the starting position. Repeat this 10 times with the right arm and left leg. Then switch to left arm and right leg for 10 more times.
HIP BRIDGE with SINGLE LEG EXTENSION –Lie down, face up on the floor or a mat. Place your hands at your side, palms up and feet flat on the floor hips distance apart. Pressing your feet and shoulders into the ground, lift your butt/hips up to the ceiling creating a straight line from rib cage to hip bone to knee. Extend your right leg straight out from the knee keep the thighs parallel. Set the right foot down and while hips are still elevated repeat with the left foot. Set the left foot down and then lower the butt to the ground. Repeat 10-15 times.
SIDE PLANK HOLD WITH SIDE LEG RAISE –You may use a mat or carpeted floor for this. Place your hands on the floor directly under your shoulders. Your chest should be in lifted, shoulders down, and your legs will be straight back with balls of the feet pushing into the floor. Turn on the balls of your feet towards your right side, putting all your weight on your left arm and left leg. Your right arm will lay on your side and right leg will stack on top of your left leg OR on the floor in front of the left leg (for support) You want your should to stay stacked over your wrist, and your hips, knees and ankles to line up with each other and your shoulder. Once supported, lift the right leg up sideways, as high as you can, with out bending at your hips and waist. Bring the leg back down. Repeat 5-10 times. Come all the way down to the floor, before setting yourself up to repeat the process on the other side.
STATIONARY CATIPILLAR –On a mat or carpeted surface get into a plank position; hands on the floor directly under your shoulders, legs straight back and straight, and toes curled under. Start to walk your hands back towards your feet. As you do this let the hips naturally push back and up towards the ceiling. Keep your feet pushing towards the floor, do not allow yourself to pop up onto your toes. Walk ONLY as far as you can, keep your legs straight, and hands flat on the floor. Then walk back out to the starting plank position. That is 1. Repeat 10-15 times
Food –You are no longer eating for 2!! Watch your portions by eating mindfully not mindlessly. You are now a mommy with somebody counting on you being healthy. This is especially true if you are breast feeding. Eat lots of veggies, fruit, lean protein, whole grains, and healthy fat to keep your body fueled for your day and taking care of your new bundle of joy! 80% of your results rely on you making healthy and smart food choices. Also, drink plenty of water to support your system.
Cardio –So many times I hear that now that baby’s here you have no time. Not true! You can always sneak a faster walk in while taking baby along in the stroller. For variety, go an extra few minutes each way of your walk instead of speeding it up. While the baby is napping, pop in a workout DVD. Most of all ask your man for support! Have him watch the baby while you take a “mommy time out” and go for a solo run or walk or bike ride!
Sunday, July 25, 2010
Friday, May 14, 2010
10 Tips in 10 Weeks to a Better Beach Body
TIP 1. THE 6 Moves to do 3x a week to help get you there:
1. SQUATS –Use a box/stool/bench approximately 12’ high. Sit down on it and without relaxing, stand back up. Repeat 15-20 times
2. PLANK IN PUSH UP POSITION –Hands on the Floor directly under your shoulders, feet hips distance apart and body parallel to the floor. While keeping your body tight and immobile, count or watch a clock for up to 30seconds of time.
3. HIP BRIDGE –Lie down, face up on the floor or a mat. Place your hands at your side, palms up and feet flat on the floor hips distance apart. Pressing your feet and shoulders into the ground, lift your butt/hips up to the ceiling creating a straight line from rib cage to hip bone to knee. Hold 3 counts before lowering down and then back up. Repeat 25 times
4. DECELERATED PUSHUP –Get into the plank position again. Bending your arms, keeping your elbows near your body and your body stiff like a board, slowly lower yourself down towards the floor. As you lower down, imagine pulling your self down to the floor. Touch the floor with your chest, tummy and knees at the SAME TIME. Get back up and start over. Repeat up to 10 times
5. UNCURL V-SIT –Sit on a mat or the floor with your knees pulled into your chest and you feet flat on the floor. Tuck your fingers behind your knees and gently pull your chest towards the knees curling into a ball. Lift the chest and begin to uncurl yourself down toward the floor, keeping your chest up the entire time. Once your arms are fully extended, fingers still tucked behind the knees, hold the V position your in for up to 30 seconds. Repeat up to 10 times
6. HAND PULL -Come back to the plank position one more time. Take your feet wider than shoulder width. Matching your breath to your movement you will inhale and lift your right hand off the floor bringing the elbow behind you. Exhale and set it down. Repeat on the left side. Alternate right then left 10 times each side
TIP 2. Motivation –What is motivating you to get a better beach body? Answer that, and then set a date for 10 weeks from now. Doing this will keep you focused on your goal and accountable to what you want to achieve.
TIP 3. Plan –Planning is everything. Start each week off with a plan; your work schedule, daily meals, exercise, even your relaxation/down time. It does not have to be perfect every day, just set something to follow and be consistent. Deviations happen but when you have a plan to fall back on you stay on track.
TIP 4. Food –This is 80% of the battle!! Stop eating what is not good for you and eat what you know is. Whole food trumps pre-packed, processed food in getting you the body you want. Know your portions so you don’t eat more calories than you need. You do that by eating mindfully not mindlessly.
TIP 5. Move More –Engaging in cardiovascular activity above and beyond walking to work will help you shed unwanted body fat. You can walk 20-30minutes, jump rope, walk up and down flights of stair or even do calisthenics (jumping jacks, marching in place, etc)
1. SQUATS –Use a box/stool/bench approximately 12’ high. Sit down on it and without relaxing, stand back up. Repeat 15-20 times
2. PLANK IN PUSH UP POSITION –Hands on the Floor directly under your shoulders, feet hips distance apart and body parallel to the floor. While keeping your body tight and immobile, count or watch a clock for up to 30seconds of time.
3. HIP BRIDGE –Lie down, face up on the floor or a mat. Place your hands at your side, palms up and feet flat on the floor hips distance apart. Pressing your feet and shoulders into the ground, lift your butt/hips up to the ceiling creating a straight line from rib cage to hip bone to knee. Hold 3 counts before lowering down and then back up. Repeat 25 times
4. DECELERATED PUSHUP –Get into the plank position again. Bending your arms, keeping your elbows near your body and your body stiff like a board, slowly lower yourself down towards the floor. As you lower down, imagine pulling your self down to the floor. Touch the floor with your chest, tummy and knees at the SAME TIME. Get back up and start over. Repeat up to 10 times
5. UNCURL V-SIT –Sit on a mat or the floor with your knees pulled into your chest and you feet flat on the floor. Tuck your fingers behind your knees and gently pull your chest towards the knees curling into a ball. Lift the chest and begin to uncurl yourself down toward the floor, keeping your chest up the entire time. Once your arms are fully extended, fingers still tucked behind the knees, hold the V position your in for up to 30 seconds. Repeat up to 10 times
6. HAND PULL -Come back to the plank position one more time. Take your feet wider than shoulder width. Matching your breath to your movement you will inhale and lift your right hand off the floor bringing the elbow behind you. Exhale and set it down. Repeat on the left side. Alternate right then left 10 times each side
TIP 2. Motivation –What is motivating you to get a better beach body? Answer that, and then set a date for 10 weeks from now. Doing this will keep you focused on your goal and accountable to what you want to achieve.
TIP 3. Plan –Planning is everything. Start each week off with a plan; your work schedule, daily meals, exercise, even your relaxation/down time. It does not have to be perfect every day, just set something to follow and be consistent. Deviations happen but when you have a plan to fall back on you stay on track.
TIP 4. Food –This is 80% of the battle!! Stop eating what is not good for you and eat what you know is. Whole food trumps pre-packed, processed food in getting you the body you want. Know your portions so you don’t eat more calories than you need. You do that by eating mindfully not mindlessly.
TIP 5. Move More –Engaging in cardiovascular activity above and beyond walking to work will help you shed unwanted body fat. You can walk 20-30minutes, jump rope, walk up and down flights of stair or even do calisthenics (jumping jacks, marching in place, etc)
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