Congratulations on your new arrival!
Use your baby to work the upper body! Complete the following moves, 10 reps of each exercise, starting with 1 set and gradually build up to 3.
Standing with your feet him width apart, knees slightly bent, grab hold of your baby and taken them from your chest to above your head. Don’t let your back arch at any point.
Standing as above but this time take your baby out in front of you and then back in to your chest
Press Ups kissing your baby!
Start on your knees and gradually build up to raising your knees – this takes time! Ensure your core is engaged throughout as you lower your body towards the floor in a press up position
Tricep Chest Press
Lying on your back, knees bend, core engaged. Hold your baby to your chest, with the elbows close to the rib. Lift your baby straight up above your chest and then bring back down.
Before doing these exercises it is really important to check you don’t have diastasis recti – if you do feel free to contact me and I can give you some alternative exercises.
Slowly raising your head and shoulders off of the floor.
Engaging your core, pushing your lower back into the floor, slowly glide one heel out along the floor at a time.
Alternating Leg Lifts
Take this one really slowly ensuring the core stays activated throughout.
Options… Start off with both knees on the floor, if this feels fine progress to knees up and then try it on your hands. 10 seconds, 3 sets, then build up to 3 sets of 30 seconds.
10 seconds to start, ensure your elbow is directly under your shoulder and your waist is lifted high off of the ground.