Easy abdominal exercise: Inhale and pull your belly towards the spine as if you want to wear a very tight trousers. You can perform the exercise wherever you are. 2 -3 sets of 10 – 15 reps several times a day.
ATTENTION: Do not hold your breath!
Follow the basic Pilates principles (belly button towards the spine with exhalation + soften the ribs + engage perineum muscles + elongate the whole body) when exercising with your body weight or resistance.
-Perineum exercises: first of all, you need to perceive these muscles. They control the flow of urine. As an exercise, try to engage these muscles but with an empty bladder (otherwise there is a risk of infection). These are the Kegel exercises. You must perform 10-20 repetitions at least 2-3 times a day.
-20′-30 ‘daily walk with the baby.
ATTENTION: be careful of the way you hold the baby.
Remember:
- the joints are still loose due to relaxin (hormone)
- abdominal muscles are loose and the Linea Alba has Diastasis Rectus Abdominus
Varvara Solomonidou,Wellness Specialist, Personal Trainer, Seminar & Conference Lecturer, Pilates Master Trainer “AthensTrainers® Ultimate Pilates System®”, Member of European Lifestyle Medicine Organization (ELMO), DNAFit® Certified Trainer, General Manager & Owner of AthensTrainers®
From “Kids & New Parents” magazine.