Women like to begin returning to their normal figure after having a baby. When they begin and how much they can do depends, on what their doctor allows. Once you are given the okay, these five exercises are a great way to start shaping your body back up. These exercises are not listed in any particular order. Always start slow and gradually increase the intensity level.
Exercise 1
This exercise is great for tightening the mid section. It is especially helpful for women that have had a C Section.
Lay on the floor with arms flat on the floor. Your elbows should be touching the floor. Knees and toes are also on the floor. Slowly lift your pelvis up. Keep your back straight and hold for 30 seconds. Do this just three times.
Once you have mastered this, lift your knees off the floor. This will place you in the push up position. Remember to keep your elbows and arms on the floor. Hold for 30 seconds and repeat three times.
The third part of this exercise is to add raising to a full push up position. Do one arm at a time. Then return to the position with the elbow back on the floor. It is best to lead with your strong arm first. Never let your back sag in any of these three.
Exercise 2
Lay on your back and slowly pull one knee up tight to your chest and hold for 30 seconds. Then let that same leg down slow. Repeat with the other leg. Just like exercise 1, hold for 30 seconds. Do these pull ups slowly. On the last one, pull both legs to a tuck position and then down.
Exercise 3
Reverse crunches. Keep your feet together and lift your knees slowly to your chest. Do not focus on bringing them too high. Bring your knees about as high as your belly button.
Regular crunches. Lock your hands behind your neck. Slowly lift your upper back and shoulders up and then back down. Do not come up all the way. Do a simple crunch. After you get use to this, alternate crossing your elbows across your chest area.
Exercise 4
This exercise can be done very slowly, too. Get on all fours and lift your abdomen up and hold. Then, let it sown slowly and hold. You are basically rolling your abdomen in slow motion. “Up and down.” Arch your back up like a cat and then back down.
Exercise 5
Exaggerated Slow Lunges. Place your hands on your hips and step forward with your strong leg. Pull it back so that you are standing straight up and then repeat with the opposite leg. Work at a very slow pace, and focus on execution. Do not let your knee touch the floor on the lunge.
Note; You must follow your doctors orders and not start until given the approval from them. To shape your waist, you also need to focus on nutrition and also cardiovascular exercises. Without these two, your exercises will not have as good an affect. Cardiovascular exercises include walking, biking, jogging and swimming.
Finally you can expect between 8 to 10 weeks to see results. However, by keeping busy, time will go fast.
Sources; www.ontheedgefitness.com
