Post-natal abdominal exercises (Part 1)

Return to your pre-pregnancy shape with these exercises, hopefully?

The Hundred
1. Lie on back, arm by side, inhale slowly.
2. Exhale as you bend your legs and bring your knees to your chest, one at a time. Keep inner thighs and ankles pressed together.
3. Exhale as you pull your ab. muscles up and in toward your spine. At the same time, slowly curl your head forward, chin toward chest, and raise your upper body off the floor. Use your ab muscles to stabalise your back and control your movement.
4. Inhale for a count of five, then exhale for a count of five, while you hold this position.
5. Return to lying on your back clowly, vertebra by vertebra.
6. Repeat exercises 5-10 times.

The Roll-up
1. Lie on your back with your arms over your head.
2. Inhale as you raise your arms perpendicular to the body.
3. Exhale as you pull your abs to your spine and slowly roll up into a sitting position. Keep your arms extended in front of you, parallel to the floor.
4. Continue exhaling as you roll forward, keeping your abs pulled up and in toward your spine, and stretch your torso over your legs, keeping your head between your arms, and reaching past your feet with your hands.
5. Keeping your abs pulled in toward your spine, slowly roll-back -- first inhale as you raise your body into a sitting position, then exhale as you lie back on the mat.
6. Repeat exercise 3-5 times.



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