Hand hovers
The hand hover exercise helps keep the deepest layer of abdominals gently toned in pregnancy:
1 Set yourself up in a box position with your hands underneath your shoulders and your knees under your hips.
2 Gently draw your bump inwards and upwards as if giving your baby a hug!
3 Now hover one hand an inch or two above the floor, breathe and hold before swapping
4 When you swap sides be sure to use your abdominals to keep your center really still.
Superman
This is a fantastic all-round exercise and is ideal for both during pregnancy and after. It helps with posture and keeps the deepest layer of abdominals toned. NB If you are suffering from pelvic girdle pain (SPD) then you must only do the arm movements.
1 Set yourself up in a box position with your hands underneath your shoulders and your knees under your hips.
2 Extend one arm in front of you but keep the fingers lightly touching the floor. Make sure that you are drawing your abdominals inwards so as to avoid arching your lower back.
3 Keep your back level when you lift your arm. Breathe and hold the position.
4 Swap over and lift the other arm. Think about lengthening through your back and arm.
この記事は Mums and Tots の Issue 32 - Autumn 2019 版に掲載されています。
7 日間の Magzter GOLD 無料トライアルを開始して、何千もの厳選されたプレミアム ストーリー、9,000 以上の雑誌や新聞にアクセスしてください。
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この記事は Mums and Tots の Issue 32 - Autumn 2019 版に掲載されています。
7 日間の Magzter GOLD 無料トライアルを開始して、何千もの厳選されたプレミアム ストーリー、9,000 以上の雑誌や新聞にアクセスしてください。
すでに購読者です? サインイン
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