Bye Bye Back Pain… Strengthening Your Core

July 31, 2012 1 Comment

After having a baby (or 2 or 3) your midsection can take a beating, not to mention your back. Here are 2 good basic abdominal and 2 basic back exercises you can do to help strengthen your deep core muscles. Always start slowly, gradually doing more reps as you become stronger. Aim for 10 reps of each exercise to start with repeating the circuit 1-4 times.

Remember to always initiate every move your body does by gently engaging your pelvic floor muscles, yes that’s right, DO YOUR KEGELS!

**Be sure to check with your doctor before you begin any exercise program**

Enjoy,
E

Filed Under: Exercise, Postnatal, Videos Tagged With: , , , ,

Abs After Baby…Yes Please!

July 16, 2012 Leave a Comment

Yes you can get those sexy abs back after baby! One big tip I can share is to SLOWLY retrain your abs. Check out my video with 3, yes THREE great ab exercises to begin with. Master these before you move on to more challenging exercises.
Added Bonus: Feels great on your lower back!

**Be sure to check with your doctor before you begin any exercise program**

Enjoy!
E

Filed Under: After Baby, Exercise, Postnatal, Videos Tagged With: , , , , , ,

Resistance Band Exercises

May 4, 2011 Leave a Comment

Check out these great effective resistance band exercises in my article

“Resistance Workout“

 

This one’s my favorite:

 

For more resistance band videos go to:

Tight Bod with a Pod Fitness Tips and Healthy Bits for Moms by Moms!

All of these resistance band exercises are safe during all trimesters of pregnancy except the “Double Leg Stretch”. After your 1st trimester I’d omit the shoulder press “Lunge with shoulder press” but continuing lunges will help keep your rear in gear :-)

~E

 

Filed Under: Exercise, Prenatal Exercise, Videos Tagged With: , , , , , , , , , , , , , , ,

Fit Tip Tuesday: Reverse Froggers

February 15, 2011 1 Comment
Fit Tip Tuesday: Reverse Froggers

I love this exercise!

It’s great for targeting those deep abs, good during 1st Trimester & After Baby :-)

**Always check with your Doctor before beginning any exercise program**

Focus: Abs/Core

  • Legs laterally rotated
  • Neutral spine
  • Start with a small range of motion ~ once you master the smaller range of motion then you can lower your legs lower, but keep out of your back ~ this is an abdominal exercise!
  • Think “Ribs to Hips” & “Scoop your belly In & Up”
  • Lift your hips up towards the ceiling, not towards your head.

Modifications:

  • Imprint your spine if you feel in your low back (meaning gently press your lower back towards your mat) ~ (I didn’t say jam, i said gently)
  • If you feel more in your neck than abs, just do the leg movement. You can support more my placing your hands under your hips
  • Take your shoes off to make it easier
  • Smaller range of motion…
  • Always be sure you have the smaller range of motion/basic movements down before you progress on….
  • To make more challenging add pulses at the end of your 10-30 reps

Reps: 10-30

Sets: 1-4

Other great ab exercises

~E

Filed Under: Videos Tagged With: , , , ,

Fit Tip Tuesday: Side Lunge with Twist

February 8, 2011 1 Comment
Fit Tip Tuesday: Side Lunge with Twist

*To keep your knees from hurting when doing leg work keep a majority of your weight towards your heel, not your toes*

Side Lunge with Twist is great for After Baby ~ work on getting those buns back & strengthening your hips :-)

**Always check with your Doctor before beginning any exercise program**

Focus: Abs/Core, Shoulders & Butt

  • Start using light to no weights until you get the movement correct.
  • Think “Ribs to Hips” & “Scoop your belly In & Up”
  • Stick your butt out & think of “wrapping & lifting” under your butt.
  • Keep a majority of your body weight towards your heel & not your toes.
  • Keep your shoulder drawing down away from your ears

Modifications:

  • Omit the arm movement until you get the leg movement down.
  • Shorten your range of motion if you feel it in your knees or back
  • If you feel it more in your back then abs – engage your abs more – or don’t twist

Always be sure you have the smaller range of motion/basic movements down before you progress on….

Sets: 1-3

Reps: 10-20

Weights: 0-5lbs

What is your favorite butt exercise?

~E

Filed Under: Videos Tagged With: , , , ,