Post pregnancy workout, Do it like Blake!

Pregnancy Workout

Post pregnancy workout,

Do it like Blake!

Now that you’ve given birth to your beautiful baby, a new born who expanded your family and probably your body too! We need to do something about it.

It’s simple; your new born should bring joy to your soul not fat to your body. The general rule says “It takes 6 weeks, before you can head back to the gym”

A good leading example to follow is Blake Lively, it took her only 2 months to get her stunning look back. She showed up in her first post baby appearance wearing her beautiful tight white dress.

The surprise is her body was absolutely flawless!

 

How can you be her?

You should follow a proper exercise plan that consists of different workouts which targets your belly, pelvic muscles, butt and legs

 The plan should include the following workouts:

Kegels

Target: Pelvic muscles

  • Sit on a bench with feet shoulder-width apart, hands on hips. Contract your pelvic muscles, as if you’re trying to stop from urinating, and stand.
  • Hold Kegel and return to bench, then release.
  • Do 1-3 sets of 10-20 rep

kegel-exercise

Floor Bridges

Targets: Hamstrings and butt

  • Lie on your back with knees bent, feet flat on the floor, arms by your sides.
  • Engage core and squeeze butt to lift off the floor, pressing heels into the ground.
  • Kegel at the top of the bridge, hold for three seconds, and slowly return to floor. Release Kegel at bottom of bridge.
  • Do 1-3 sets of 10-20 reps.

glute-bridge

 

 

Crunch Beat

Targets: Abs and legs

  • Lie face-up on mat with knees bent 90 degrees, legs lifted, calves parallel to floor.
  • Place hands behind head, elbows out, and crunch up, lifting shoulders off mat.
  • Extend legs diagonally up, cross ankles, and extend arms overhead. Holding this position, switch feet over and under each other 8 times. Return to start. Do 8 reps.

Crunch Beat

Forearm Plank

Targets: Abs, oblique, thighs, and butt

  • Get into plank position (abs engaged, back straight, forearms on floor, legs extended).
  • Hold for 30-60 seconds, keeping hips up and abs tight.
  • Lower knees to floor, resting for 30 seconds before resuming.
  • Complete a rep of 4-5 planks.

Plank

Hamstring Curl

Targets: Hamstrings and butt

  • Lie faceup on ground with arms slightly out to sides, knees bent and calves resting on center of stability ball, feet flexed.
  • Lift hips up, squeeze abs tight and bend knees to curl ball in toward you.
  • Slowly push legs back out, keeping hips up at all times.
  • Do 1-3 sets of 10-20 reps.

ball-leg-curl

Comments

comments