PreNatal / Postpartum

Abdominal Extention

This exercise may be used throughout pregnancy and during the postpartum period to keep the abdominals strong. It can be performed in a backless chair or on a swiss ball. Sitting, loop a band around your feet and hold it taught in your hands. (The band must have tension!) Exhale, and slowly lean backwards from the hips, keeping your back completely straight, until the abs tighten. Hold for 2-5 seconds, and slowly return to the start.

Back Extention

Lifting your new baby (and all the new hardware that comes with it!) can put a lot of strain on your lower back. Decrease your risk of injury with this simple exercise. Lie on your belly on a mat, forehead down, and forearms flat beside you. Using your back muscles, slowly lift your chest off, and let you back arch. If you are ready for more of a challenge, extend your elbows and straighten your arms.

Back Stretching Tip # 1

This stretch should follow the Lat Pulldown and Rowing exercises, but it feels soooo good, why not do it just because! Kneeling, place your arms on a swiss ball, and gently roll the ball away from you, pressing chest towards the floor. If a big belly does not restrict you, sit your butt down on your heels, and press your hips back.
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Butt Lift

To strengthen your core, especially after a Cesarean Delivery, use this basic butt lift exercise. It’s easy. On your back with your knees bent, suck your belly button into your spine, and hold that abdominal contraction while you lift your butt off the floor. (Remember to keep breathing!) Hold there for 3-5 seconds, and then relax. Try to work up to 10 repetitions, 2 times a day, and your core will be ready for sit ups in no time!

Chest Pull

You need to counterbalance the weight of those new, huge boobs, with a strong upper back. This exercise will help you with your posture during pregnancy, and afterwards. Hold a band taught between your hands, palms down. Your wrists, elbows and shoulders should be at the same level. Stretch the band, and your chest, by pulling elbows back, and squeezing your should blades together. Careful not to drop your elbows! Hold 2 seconds and then relax. Work up to 2 sets of 10-15 repetitions.

Lat Pull Down

It is important to keep your back strong as your posture changes during pregnancy, and to prevent injury when lifting your new baby. This exercise will help! Stand with feet straddled, or sit on a swiss ball, and extend your arms overhead, holding a band between both hands. Pull your elbows downward, and gently squeeze your shoulder blades together. Hold, relax and repeat. Do 2 sets of 10 to 15 repetitions.

Ab Raise

To strengthen your core during pregnancy, kneel on all fours on a soft surface. Knees below hips, and hands below shoulders. Draw your lower abdomen towards your spine, and hold it there, breathing normally. Relax. Repeat 2-10 times.
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Back Extentions

Basic Squat

Use this exercise as one of your staples for getting strong, shapely buns and thighs. This is especially usefully for keeping your major lower body muscles strong during pregnancy, and even better, can help relieve lower backache! (A stable support is recommended for balance during pregnancy) A squat is basically the action of pretending to sit down in an imaginary chair. Feet are shoulder width apart. Prevent your knees from going over your toes, keep the girls pointing straight ahead, and keep your balance in your heels at all times. Do 2 sets of this exercise, 10-20 repetitions.

Butt Tightener

Who doesn’t want to tighten up their butt, really? Again, this is an important prenatal exercise, but great to use postpartum as well. Holding a sturdy surface, extend one leg out behind the body, knee slightly bent, and back straight. Squeeze your butt cheek, and concentrate on that big muscle group. Do 10-20 repetitions on each leg.
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