Just had a baby? Don't know how or where to start when it comes to getting your pre-preganancy body back? Well, your not alone!
Most women I know want their "old body" back as soon as possible after their new baby arrives. However, I hate to break it to you, your body will never be the same as it "used" to be...
In no way am I wanting to discourage you from your goals, I just want you to be realistic. Your body just made a human being and now your body structure has changed. now you need to REPAIR and STRENGTHEN your muscle structure!
As a mom of 3, take my word for it, a stronger pelvic floor will help reduce your risk of incontinence, improve your sexual health, and boost your core strength and stability, it will also give you a flatter tummy!
Here is four exercises that you can do to achieve a stronger pelvic floor!
1. BRIDGE
Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Inhale, engage your pelvic floor, and lift your hips. Hold for up to 10 seconds (keep breathing!). Lower your hips back down and release your pelvic floor. Do 10 reps.
2. DEAD BUG CRUNCH
Lie on your back as shown. Extend your arms straight up toward the ceiling. Inhale, engage your pelvic floor, and extend your right arm beyond your head and right leg forward. Release pelvic floor and draw arm and leg back to starting position. Repeat with left arm and leg. Do 10 reps on each side.
3. WALL SIT
Stand against a wall, feet hip-width apart. Inhale, engage your pelvic floor, and lower yourself into a squat as though sitting in a chair. Hold for 10 seconds. Rise back up to standing and release your pelvic floor. Rest for 10 seconds. That's one rep. Do 10.
4. JUMPING JACKS
Start with your legs together. Engage your pelvic floor as you jump your legs apart and bring your arms overhead. Release your pelvic floor as you hop your legs back together. Repeat for 30 to 60 seconds.
