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Sunday, 12 February 2017

Exercises For New Mothers. How to do Exercise after Child Birth?

A trim body will keep you healthy. Here are a few exercises suggested to tone up your body & to keep trim.

Work each exercise 24 times

The Pelvic Region



Lower back presses : Lie on back with knees bent. Press your lower back into the floor. Inhale and relax.



Cat stretches kneel on all fours. Exhale and stretch the left arm and the right leg away from your centre, Inhale and put them down. Exhale and repeat movement to opposite side.

The Buttocks

Straight leg stretches. Lie on back with arms alongside body, knees bent and feet together. Bring right knee to chest. Pull it closer. Straighten leg upwards and with your hands, gently pull the straight leg as close to body as possible. Hold this stretch for 20-30 seconds and then lower the leg to floor. Then repeat movements with left leg.



The Thighs

Kneel on all fours. Lift right knee to side keeping knee higher than foot. Bring it down. Now lift leg backwards. bending knee with foot pointing upwards. Then lower the leg to floor. Repeat on other side.



The Abdomen

Knee to elbow lifts. Lie on your back with knees bent and feet slightly apart. Bring right knee up to chest and stretch left elbow towards the right knee. Inhale and bring knee and elbow back to original position.



Lie flat on back with arms close to body. Slowly raise both legs off ground, high enough to form a 45° angle. Later increase to 90° angle. Keep position. Slowly, very slowly bring them down. Repeat 10 times. 



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