Keeping Mama Fit…
Mums and Tots|Issue 32 - Autumn 2019
Multi award winning pregnancy and post-natal fitness specialist fitness Dr Joanna Helcké - gives us three core exercises to assist mums to be through pregnancy and beyond.
Dr Joanna Helcke

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.

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