PELVIC TILT This strengthens your abdominal muscles. Lie on your back on the floor with your knees bent. Flatten your back against the floor by tightening your abdominal muscles and lifting your pelvis up slightly. Contract the muscle you use to stop your urine flow. Hold for up to 10 seconds. Release. Relax for 10 seconds. Repeat. Work up to three sets of 20 repetitions.
KEGEL EXERCISE This tones your pelvic floor muscles, which support the uterus, bladder, small intestine and rectum. Contract the muscle you use to stop your urine flow. Hold for up to 10 seconds. Release. Relax for 10 seconds. Repeat. Work up to three sets of 10 repetitions.
HAMSTRINGS & BUTTOCKS Lie on your back with your knees bent, feet flat on the floor and arms by your sides. Engage your core muscles and squeeze your bum while lifting it off the floor and pressing your heels into the ground. Release. Repeat. Work up to three sets of 10 repetitions.
LEGS & STOMACH Lie on your back with your knees bent. Lift your lower legs so that your calves are parallel to the floor. Place your hands behind your head, elbows out. Crunch up, lifting your shoulders off the floor. Then, extend your legs up diagonally towards the sky and cross your ankles. Extend
BREASTFEEDING
While breastfeeding you need to take in a sufficient amount of nutrients. Foods such as sushi, raw eggs and cold meat that weren’t allowed during pregnancy, are now allowed. But beware that caffeine and alcohol can pass into your milk and onto your baby. The safest option is to pump and dump after you have had an alcoholic drink. Often what you eat flavours your breastmilk and can affect your
baby’s taste preferences later on. So if you eat a lot of healthy foods now, your baby will likely follow in your footsteps. Make sure to get enough calcium (milk), vitamin C (citrus fruits, tomatoes), iron (red meat and eggs), omega 3 (fatty fish) and protein (meat, chicken, fish).
your arms over your head. Hold this position, switch your feet over and under each other eight times. Return to starting position. Repeat eight times.
LADIES’ PUSHUPS Start on all fours. Lift your feet off the ground so your knees are bent at 90 degrees, and straighten your arms so that your back is flat. Tighten your stomach. Do three sets of 8 to 12 repetitions.
THE PLANK Place your forearms on the ground with your
elbows below your
shoulders and your arms parallel to your body. Lift up with your toes. Ground your toes on the floor and squeeze your butt. With your head in line with your back, your hips up and your abdominal muscles tight, hold for 30 to 60 seconds. Lower your knees to the floor. Rest for 30 seconds. Repeat. Try work towards doing five repetitions.
SQUATS Squat against a
wall, keeping your back flat. Sitting as low as you can, hold this position for 30 to 60 seconds.
WALKING LUNGES Stand with your feet together, hands on hips. Keeping your upper body upright, take a big step forward, bending both knees to 90 degrees. Push through the heel of the front leg and return to the standing position. Repeat on the other side. Work up to three sets of 10 repetitions. YP
Page 1 |
Page 2 |
Page 3 |
Page 4 |
Page 5 |
Page 6 |
Page 7 |
Page 8 |
Page 9 |
Page 10 |
Page 11 |
Page 12 |
Page 13 |
Page 14 |
Page 15 |
Page 16 |
Page 17 |
Page 18 |
Page 19 |
Page 20 |
Page 21 |
Page 22 |
Page 23 |
Page 24 |
Page 25 |
Page 26 |
Page 27 |
Page 28 |
Page 29 |
Page 30 |
Page 31 |
Page 32 |
Page 33 |
Page 34 |
Page 35 |
Page 36 |
Page 37 |
Page 38 |
Page 39 |
Page 40 |
Page 41 |
Page 42 |
Page 43 |
Page 44 |
Page 45 |
Page 46 |
Page 47 |
Page 48 |
Page 49 |
Page 50 |
Page 51 |
Page 52 |
Page 53 |
Page 54 |
Page 55 |
Page 56 |
Page 57 |
Page 58 |
Page 59 |
Page 60 |
Page 61 |
Page 62 |
Page 63 |
Page 64 |
Page 65 |
Page 66 |
Page 67 |
Page 68 |
Page 69 |
Page 70 |
Page 71 |
Page 72 |
Page 73 |
Page 74 |
Page 75 |
Page 76 |
Page 77 |
Page 78 |
Page 79 |
Page 80 |
Page 81 |
Page 82 |
Page 83 |
Page 84 |
Page 85 |
Page 86 |
Page 87 |
Page 88 |
Page 89 |
Page 90 |
Page 91 |
Page 92 |
Page 93 |
Page 94 |
Page 95 |
Page 96 |
Page 97 |
Page 98 |
Page 99 |
Page 100 |
Page 101 |
Page 102 |
Page 103 |
Page 104 |
Page 105 |
Page 106 |
Page 107 |
Page 108 |
Page 109 |
Page 110 |
Page 111 |
Page 112 |
Page 113 |
Page 114 |
Page 115 |
Page 116