Be Active

h e a l t h • l i f e • w e l l – b e i n g

hands touching floor just in front of feet. • Quickly step legs back so that you are in push-up position. Without pausing, step feet forward just in front of your hands and return to standing position. • Do 1-3 sets of 5-10 reps. • Make it harder: Instead of stepping feet back, quickly jump feet back and forth.

• Bend at the elbows and lower chest about an inch from the ground. • Straighten arms and push away from the floor, returning to start position. • Do 1-3 sets of 10-20 reps.

floor, pressing heels into the ground. • Kegel at the top of

• Lower knees to floor, resting for 30 seconds before resuming. • Complete a rep of 4-5 planks.

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.

C D BEGINNER:

CRUNCH BEAT Targets: Abs & 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.

B

F

I

F INTERMEDIATE:

HAMSTRING CURL Targets: Hamstrings & butt • Lie face up 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.

J ADVANCED:

WALKING LUNGES Targets: Legs & butt • Stand with feet together, hands on hips. • Take a large step forward, bending so both knees are at 90 degrees. • Push through the heel of the front leg and return to standing position. • Repeat on opposite side. Do 1-3 sets of 10-20 reps.

H

H ADVANCED:

WIDE-STANCE DEADLIFTS Targets: Lower back, butt, & legs • Stand with feet hip-width apart, knees slightly bent, holding a 5-pound dumb- bell in each hand with palms facing body. • Slowly bend forward, pushing your butt back while lowering dumbbells to shin level. • Tighten glutes and return to start. • Do 1-3 sets of 8-10 reps. I ADVANCED: PUSH-UPS Targets: Shoulders, chest, arms, & abs • Start with hands and toes on floor, hands slightly wider than shoulder-width apart.

C

E

E INTERMEDIATE:

FOREARM PLANK Targets: Abs, obliques, thighs, & 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.

G

J

G INTERMEDIATE:

Certified post natal trainers are available to come to your house if time is still a luxury for you and your baby

MODIFIED SQUAT THRUST Targets: Abs, legs & butt • Lower into squat position,

15

D