10 Minute Moves: Simple Exercises for the New Mom
Posted by Wendy Foster on Sat, June 27th 2009 in Postpartum recovery
Pilates instructor and mama Wendy Foster shares some simple exercises you can do while breastfeeding your baby!
I have had some students ask recently for some exercises that can be done while nursing. Some women are more comfortable with this than others, and it can take a few times to get it right. It may not be doable until your baby is at least 2-months-old. But, if you are open to it, nursing is a perfect time to squeeze in a few moves. Here are 3 exercises that target the pelvic floor, abdominals, obliques and inner and outer thighs. Strengthening these muscles during 2 nursing sessions throughout the day can aid in building strength in the very areas needed for baby-wearing and the hard work of parenting.
These can also be done during pregnancy for those who are getting less and less comfortable on their backs. Enjoy!
Set up: For all exercises, lay on your side with legs straight and body in perfect line or feet slightly in front of hips (think bananna but not as curved ). Keep your hips stacked on top of each other and your tail bone lengthening toward the opposite wall.
Do not over-arch your back or over grip at your joints (knees or hips). This is not a Jane Fonda move! Do keep your abdominals and legs engaged, strong and firing. Lengthen your top leg away from your ribs. One hand can be in front of your belly or on the floor (or bed) for balance and the other is a bent at the elbow being used as a pillow for your head. Place a rolled blanket behind baby’s back to prop her close if needed. Do all three exercises on one side then switch sides when you and baby are ready.
1) Single Leg Lift: Inhale and engage your pelvic floor and abs. Lift your top leg toward the ceiling but only as high as the leg will lift without shortening through your wasit. Do not allow your hip to come up towards your ribs- keep hips stacked. Exhale and draw your belly in deeper while you lower the leg back down to meet the top of the lower leg, barely touching the inner thigh of your lower leg. Nice and slow and strong. See how still you can keep your body. Try not to clench (especially your pelvis) or recruit any muscles other than your core and leg muscles. If you find yourself rolling back or front on the hip that is on the floor, engage your abs deeper & do not lift leg as high or bring feet in towards your shoulders a bit. REPS: 12 X each side
Want a real burn? Take a resistance band and loop it around itself, tying a knot to secure it- like an oversized rubberband. Place your feet though it and slide it up mid calf. Do this same exercise with a looped band
2) Double Leg Lift: Squeeze your legs together while keeping your hips stacked. Exhale and engage your pelvic floor, abs, obliques and lift both legs up. Imaging squeezing a quarter in between your inner thighs. Inhale and keep legs your lifted and flex feet. Exhale and then point your feet. On your next inhale, lower your legs, staying balanced on your hips. Repeat. Keep lengthening your top leg away from your ribs. Keep a neutral pelvis- do not arch your back.This really works your waist (obliques). If your abdominals are bulging or you have a diastisis, do not do this exercise. REPS: 12 X each side
3) Inner Thigh: Take your top leg and place that foot on the ground with your knee bent and your foot in front or behind hips. Keep your hips stacked. Flex the foot of your lower leg. On your exhale, right from the middle of your inner thigh of your lower leg, lift your lower leg straight up to the sky. Keep your top hip lengthening away from your ribs. Inhale and lower down and brush the floor with your bottom leg- do not set down on to floor. Lift on the exhale and lower on the inhale. Fire the muscles in your lower leg the entire time. PLace your fingers on the inside of your inner thigh of the leg you are working to make sure they are on! REPS: 12 X each side.
I hope these exercises inspire you to find simple ways to take care of yourself while caring for your baby!
Wendy Foster
Certified Prenatal and Postpartum Pilates Specialist
http://www.mamalates.com
