(WVUE) - First Exercise: Iso Abs
This abdominal exercise helps you stabilize your core through core stabilization, which is extremely important after having a baby.
Muscles Worked: Core Muscles, also known as the limb-pelvic-hip-complex (LPHC). The LPHC includes the lumbar spine, the pelvic girdle, the abdomen and the hip joints.
- Step 1: Lie on your stomach on the floor with your feet together and your forearms on the ground.
- Step 2: Lift up into the plank position (onto your forearms and toes). Focus on being straight as a board from head to toe. Keep your chin tucked down and your back flat and neutral. Don't forget to draw in and brace.
- Step 3: Hold for at least 2 seconds, then lower down.
- Step 4: Perform 15-20 repetitions for 3 sets. Postpartum women perform 10-12 repetitions for 3 sets.
Second Exercise: Wood Chops
Medicine ball wood chops increase rotational power and strength throughout the core with an emphasis on the obliques.
Muscles Worked: Abs, Obliques, Hips, Shoulders
- Step 1: Stand tall and hold a medicine ball with both hands at chest height. Squat down, keeping your chest up, and bring the ball to the outside of one knee.
- Step 2: Stand and twist your torso as far as possible bringing the ball up and above your opposite shoulder. Return to the starting position.
- Step 3: Perform 15 repetitions on each side for 3 sets.
Third Exercise: Towel Tug of War
Medicine ball wood chops increase rotational power and strength throughout the core with an emphasis on the obliques. This exercise also improves hip and shoulder mobility and stability.
Muscles Worked: Biceps, Lats, Forearms, Core, Back, Glutes (butt), Legs