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After pregnancy and the birth of your child, your abdomen and back, known as your core in the fitness industry, may become weak and vulnerable.
Pregnant bellies can lead to lower back bending and strain.
Strengthening your core and focusing on the right posture will help you avoid injuries and change the shape of your body.
Use this delicious mommy core workout and you will feel the effect immediately.
As a beginner, give yourself a goal, complete 5 repetitions per side, and do up to 3 sets of 12 repetitions per practice.
Whether you do 1 or all 6 of them, congratulate yourself on being a healthier, sexier you!
Consult a doctor before starting any new exercise plan.
Your 6-week postpartum check must pass before starting this project.
Always do a direct abdominal muscle test to eliminate abdominal division problems that may occur during pregnancy.
If you feel pain or have found experience at any time during your workout, stop immediately and consult your doctor. 1.
These amazing creaks can be done with or without a fitness ball.
Reclining sit-ups are a great way to shape the waist.
Place a small part of the back on the ball, bend the knee, and the angle is slightly greater than 90 degrees.
Lead the tightening with your abs instead of your neck.
Bend your abs, turn your navel towards your spine, and slowly lift your left shoulder towards your right knee.
Keep the count twice and return to the start position.
Switch sides and always focus on slow-controlled movements.
When doing these exercises, remember to always breathe out during execution and continue breathing.
Do these exercises without the ball, lie on the mat, bend your knees, and put your feet flat on the floor.
Bend your AB muscles and lift your shoulders a few inches from the mat while focusing on keeping the flat back on the mat. 2.
The bike sit-ups movement helps tighten abs while working throughout the core area and hips.
Start by reaching your legs into your chest and lifting your shoulders and neck a few inches from the ground with your abs.
Slowly drop your right leg and bring it back to the starting point. Switch sides.
Keep tightening in the process of repetition and you will feel the excellent exercise of the abdominal muscles.
Stop and be proud of what you have achieved. 3.
Roll to your side and get ready for a new favorite.
Start with the elbow at 90 degrees right below the shoulder.
The knee should be 45 degrees.
Use your abdominal muscles to lift your hips from the ground as you breathe out.
Your spine and hips should go straight with your legs.
Don't overlift because it will endanger your back.
Keep count and release twice.
Repeat and switch sides. 4.
Prepare for the ultimate core strength and long movements such as the whole body.
Start like you want to push up.
Lift your body as you breathe out, use your abs, move to a straight position, keep it 10 times and release.
Remember to continue breathing and keep your back straight by keeping your abs strong.
Do not use the straight arm for modification, but lean against the elbow with a 90 degree angle. 5.
This is good for strengthening the weak back after delivery.
Start with your hands and knees.
Hands under the shoulder, knees under the hips.
When breathing out, lift both the right and left legs at the same time until they are parallel to the spine.
Focus on keeping your back straight.
Keep the count twice and return to the start position. Switch sides.
An extra feature of this move is that it brings awesome workouts to your hips at the same time. 6.
It is very important to have a good stretch to start and finish each exercise, because flexibility will also help you avoid injury.
Start with your hands and knees.
Your spine should be in a straight and neutral position.
Pull up your spine slowly as you breathe out, suck your belly, and relax your head.
Restore neutral after inhalation, relax your eyes and look forward.
Repeat the action in a slow-controlled Manor.
Let yourself stay for a few more minutes, do more stretching and focus on breathing.
This will help you relax and be prepared for the physical exercise of being a mother.
Don't forget your lower abdominal wall!
Training these muscles is extremely important for having a strong core and eliminating loss of bladder control after delivery and pregnancy.
To learn how to do Kegel exercise, practice for the first time while urinating.
Bend your lower abdomen muscles, stop the flow of water, and release.
You just aimed at your lower abdominal wall.
It is very important that you do not continue to do keels during urination, because starting and stopping will introduce bacteria into your system and cause infection.
Delicious mommy tip: Remember to make keels every day when driving or washing dishes.
Your goal is 24 barrels a day.
You will be happy when you sneeze in public!