This has been a crazy week! The baby has been super fussy, doesn’t want to eat, but wants to be held all day, so I have been a little overwhelmed with that and haven’t had much time to get on the computer! I have a few great articles in my draft folder right now, so I promise I will get those finished at some point! In the meantime I decided that I am going to start posting a few exercises each week that are appropriate for women postpartum or just those that need to increase their overall strength to prevent injuries! This week’s theme is…you guessed it, CORE strength!
DEAD BUG
1) Lying flat on the ground find your neutral spine position by pulling your bellybutton to your spine while maintaining a slight ‘pocket’ under your lower back. If this is difficult or causes lower back pain during this exercise find your ‘imprint’ position (flatten your lower back against the ground while keeping your core tight for more stability).
2) Extend one leg out so it hovers over the ground, extend the opposite arm out above your head, holding the non working leg and arm in the starting position.
3) Switch legs and arms.
4) Repeat 5 reps on each side, rest, repeat 3 times.
Image from Workoutlabs.com
BIRD DOG
1) Position yourself in a quadruped position (legs at 90 degrees to hips, arms directly under shoulders)
2) Find your neutral spine position, pull your bellybutton into your spine, don’t let your belly ‘droop’ as you do this exercise.
3) Extend one leg behind you, try to make one straight line from shoulder to toe. (This is a great one to do in the mirror!) Extend the opposite arm to continue this line.
4) Hold this for 3 breaths, switch sides. Repeat 5 reps, rest, repeat 3 times.
Image from Workoutlabs.com
Give those a try! Feel free to comment and let me know how it feels or if you have any questions. These are both GREAT core rehab exercises and will help improve your posture, stability, core strength, breathing, and enable you to move on to more complex abdominal exercises.
In fitness and good health,
Natasha