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5. PLIÉ Stand with your right side to the back of a chair with feet slightly more than hip-width apart, toes and knees turned out to 45 degrees; place right hand on chair for support (A). Pull navel in. Bend knees, lowering torso as low as possible while keeping torso straight (B). Straighten legs to return to starting position and repeat. Strengthens quadriceps, hamstrings and buttocks.
6. STANDING HAMSTRING CURL Attach an ankle weight to your right ankle. Stand facing the back of a chair, feet flat on floor and slightly apart, knees relaxed. Pull your navel in, keeping tailbone pointed down. Bring right foot slightly behind you, toes touching the floor (A). Bend your right knee to bring right heel up toward buttocks (B). Return to starting position, do reps and repeat with the left leg. Note: To avoid joint strain, attach the weight only to the working leg. Recommended weight: 2–4 pounds. Strengthens hamstrings and buttocks.
7. SIDELYING ABDUCTION Attach an ankle weight to your right ankle and lie on your left side, head supported on your forearm, legs bent at a 45-degree angle. Place your right arm on floor for stability. Place a pillow underneath your abdomen for support if you no longer can contract your abdominal muscles. Lift right leg to about hip height without rolling forward or backward. Return to starting position, do reps, switch weight and repeat with other leg. Recommended weight: 2–4 pounds. Strengthens upper hips.
8. SIDELYING ADDUCTION Attach an ankle weight to your left ankle and then lie on your left side, head supported on your forearm. Bend your right knee and rest it on top of pillows for support. Place your right hand on floor for stability. Lift your left leg up as high as possible toward ceiling without rolling forward or backward. Return to starting position, do reps, switch weight and repeat with other leg. Recommended weight: 2–4 pounds. Strengthens inner thighs.