welcome to your new life
Meet the mighty challenge of motherhood with words of wi sdom from other new moms and our easy strengthening workout.
3.One-Leg Moving Bridge (done without baby) Lie on your back, right leg extended. Bend your left knee with foot flat on floor. Relax your arms by your sides. Inhale; then exhale, lifting torso up to a bridge position (see Getting Started, No. 2 on page 116) so your entire torso is lifted and in one straight line and right leg is off floor to calf height [A]. Inhale; then exhale, lifting right leg in the air to a 90-degree angle [B]. Inhale; then exhale to starting position. Switch legs and repeat. Repeat 6–8 times on each side. Strengthens abdominals and thighs.
4.Side-Lying Leg Series (done without baby) Lie on your right side with right knee bent to a 45-degree angle and left leg straight, foot flexed. Place head on hand with elbow bent and rib cage lifted off floor so you’re using your abdominals. Place left hand on floor in front of chest for support [A]. Follow this breathing sequence: Inhale deeply, pressing left leg forward to a 45-degree angle [B]. Exhale, lift leg up in air to hip height; exhale again and lower leg; then press it back to starting position. Repeat 10 times; then switch position and repeat with the other leg. Strengthens and tones thighs and buttocks.
5.Baby Lifts (done with baby) Sit on the edge of a sturdy chair, knees bent and feet flat on floor. Hold baby vertically in front of you with hands under her armpits. Lean backward so just your shoulder blades touch the back of the chair [A]. Inhale, lifting baby to chest height; exhale holding baby up in front of you [B]. Inhale and lower baby to starting position. Repeat 5–10 times. When you’re strong enough, do the same exercise without leaning back, but keep your back erect on the seat’s edge. Strengthens torso, shoulders and arms.