'Let's Keep The Baby Weight', Said No Woman EVER!
Getting back into the gym routine after giving birth may be seen as the last priority in any new mother's schedule, but getting back into shape while caring for a newborn does not have to feel a million miles away.
Fabrice “Le Physique”
Celebrity trainer and owner of Munsterfit (www.munsterfit.com), London's most exclusive personal training gym, Fabrice "Le Physique" shares five simple exercises any new mother can do around the house so that getting back into shape feels fun, liberating and less of a challenge.
Exercise 1: Pelvic Tilt
What does it do: Strengthen pelvis and tone the tummy.
How: Lie on your back with your knees bent. Ensure you flatten your back against the floor by tightening your abdominal muscles and bending your pelvis up slightly. Hold for 10 seconds. Relax then repeat.
Exercise 2: Single Arms Row
What does it do: Strengthen back muscles.
How: Stand to the right of your weight bench or something similar such as the sofa or chair. Hold a dumbbell in your right hand with your palm facing in. Place your left knee and your left hand on top of the bench (or sofa/chair) for support. Pull your abdominals in and bend forward from the hips so that your back is arched and parallel to the floor with your right knee slightly bent. Pull your right arm up until your elbow is pointing to the ceiling and your hand comes to the outside of the ribcage. Lower the weight slowly back down. Repeat, then change sides.
Exercise 3: Squats
What does it do: Tone legs and bum.
How: Stand on your feet shoulder-width-apart. Looking straight ahead, hold your stomach in and bend your knees lowering your bottom as low as your knees. Stand back up straight, then repeat.
Exercise 4: Burpies
What does it do: Increase stamina and improve cardio levels.
How: Begin in a standing position, then drop into a squat position placing your hands on the ground. Kick both your feet back until you get into a push-up position, then return your feet to the squat position. Jump up so you are back in a standing position, then repeat.
Exercise 5: Tricep dips
What does it do: Tone the back of the arms or triceps.
How: Place your hands behind you on a bench. Straighten your arms while keeping a little bend in your elbows to keep the tension on your triceps and off your elbow joints. Slowly bend your elbows to lower your body towards the floor until your elbows are at about a 90-degree angle. Be sure to keep your back close to the bench. Lift yourself back up, then repeat.
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