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Hip Flexor Strengthener |
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 Continuing with another exercise to keep the hips strong and healthy, again stand using a steady surface for balance. Extend one leg out in front of you, with the knee slightly bent. Straighten the leg slowly, while lifting it up near hip level. Repeat 10-20 times on each leg.
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Lunge |
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 Following similar principals to the squat, the lunge is amazing for sculpting the legs and butt. If you are pregnant, please hold onto a sturdy surface. Stagger your legs, one in front of the other, toes forward. Bend both knees at a 90 degree angle. Do not let your front knee go over your toe. Keep the girls up, back straight, and push through your front heel to return to the start. Repeat 10 to 20 times on each leg.
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Plier Squat |
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 An inner thigh and butt burner! Interested? Prepare much like the basic squat, only with your feet wider than shoulder width and toes turned out like a dancer. Squat down, keeping your butt tucked in, or pelvis tilted, and your knees tracking over your ankles. Repeat 10 to 20 times
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Reverse fly with band |
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 This is an awesome exercise for getting strong shoulders, and sexy upper back, and also for straightening out your posture. Sit on a swiss ball without letting your knees touch. Loop a light band around something sturdy, and hold it taught with your arms wide out to your sides. Keeping your arms straight, pull the band back by squeezing your shoulder blades together. Work up to 2 sets of 10-15 repetitions.
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Seated Row with Band |
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 This exercise will not only help you hold up those big boobs, but it will make your back and arms look sexy too! Sitting upright on a swiss ball, without letting your knees touch, loop a band around a sturdy surface, holding it taught at arms length, palms facing each other. Without bending your wrists, perform a rowing action, pulling your elbows backwards and keeping them tight into your sides. Don’t hunch your shoulders! Relax and repeat. Do 2 sets of 15 repetitions.
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Standing Row |
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 Please refer to the exercise “Seated Row with Band”. This is an additional option for the pregnant woman restricted by a big belly. Perform this exercise the same way, only standing with one foot in front of the other, and the front foot holding down a band to the floor.
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Stretching tip for upper back # 1 |
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 Use this stretch following the Chest Pull, Rowing, or Reverse Flye exercises. Link your thumbs, palms facing away from you. Pull your hands away from your body, keeping your shoulders down. Feel a stretch between your shoulder blades and in your upper back
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Basic Breath |
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 Lie on your back with your knees bent, feet flat on the floor. Take a deep breath, exhale and pull your belly button towards your spine, concentrating on those muscles below your belly button. Contract those muscles without flattening your back. Relax and inhale. When you are able to contract those muscles without arching or flattening your back, you can move on to The Sahrmann Exercises.
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Intorduction to the Sahrmann Exercises |
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 Traditional Abdominal exercises are way too strenuous on your tummy and back after having a baby. To safely get you’re your pre pregnancy waistline back, start with these 5 exercises, developed by physical therapist, Shirley Sahrmann. These exercises must be done progressively. Do not move on to exercise #2 until you are able to properly perform exercise #1. This means that you are able to hold the abdominal contraction with the basic breath, and repeat whichever particular leg action in question 20 times on each leg without arching or flattening your back. Be patient! It will take time to rehabilitate those abs, but within a few months your tummy will be flatter and firmer, and you’ll be back in that bikini before you know it! Do whichever Sahrmann exercise you are currently at twice a day.
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