Hamstrings and Glutes Workouts
Working out the weaker muscles of the hamstrings and the glutes, is also essential post-pregnancy. Try the following exercise for this. Lie down on your back and keep it straight; bent your knees, keep your arms by your side and feet flat. Lie on your back with knees bent, feet flat on the floor, arms by your sides. Now raise your body off the ground forming a bridge by lifting the butt off the floor and keeping the feet firmly planted on the ground. Contract the muscles of the body. Hold this pose for a few seconds. Relax and then return to the ground. Repeat for about 10-20 times.
Deep breathing and belly contraction is another popular exercise that will help strengthen the core ab muscles. Sit comfortably with your back straight. Breath in deeply, contracting your ab muscles as much as possible. Hold for a count of 5. Then breath out slowly, releasing the muscles simultaneously. Do this as many times as you can, comfortably.
Planks, using a stability ball, are another great way to build core muscles which would have taken a hit during pregnancy. You can practice both standard planks and side planks. In a forward plank, the arms need to be rested on a stability ball, the legs stretched backwards and face facing the floor. Now exhale and lift the torso as much as possible, keeping the ball in place. This contraction adds the necessary tightening for core build-up. In a side plank, simply rest your arm underneath your body on the side and keeping your feet on the ground, lift the body until it is one straight line. Hold the pose and return to ground position. Repeat for 10-20 times.
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