h e a l t h • l i f e • w e l l – b e i n g
15
B
C
D
G
I
J
E
F
H
Certified post natal trainers
are available to come to your
house if time is still a luxury
for you and your baby
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.
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.
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.
•
Lower knees to floor,
resting for 30 seconds
before resuming.
•
Complete a rep of 4-5
planks.
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.
G
INTERMEDIATE:
MODIFIED SQUAT THRUST
Targets: Abs, legs & butt
•
Lower into squat position,
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.
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.
•
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.
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.