I must admit that these are NOT yoga poses. However, when a friend recently asked for some exercises to help regain her bodacious bod once her latest cutie pie is born, I jumped at a chance to share the exercises that got me through 4 pregnancies. I also teach these in all the pre/post natal yoga classes I hold, along with more traditional yoga poses.
the joy of pregnancy
All exercises are to be performed lying down, preferably in bed after a nap (yes, you read that correctly, exercising while lying in bed). They are gentle enough to be performed up to delivery, and will help you regain your regular body afterwards. I started doing them the day after delivery and continued until I returned to my pre-pregnancy weight (for the last one it took an entire year). Give them a try and tell me what you think.
1. Ankle Rotations
Rotate ankles in large circles. 20x in each direction
2. Ankle Alphabet
Write the alphabet (A-Z) with your toes, both feet together
3. Cross Legged Squeeze
Cross one ankle over the other, legs extended. Squeeze the entire leg together tight. Pulse to 100, hold last one for 10 slow counts. Repeat with other leg on top
4. Inner Thigh Squeeze
Place soles of the feet on the floor, knees bent and together. Place a pillow between your inner thighs if it helps. Squeeze the inner thigh together for 100 pulses, hold last one for 10 slow counts
5. Pelvic Tilt
Each of the four positions tilt 20x, hold last one for a slow 10. This is a pelvic exercise not a mid back or abdominal exercise. Move your pelvis, contract your buttocks.
1) knees out, feet out
2) knees in, feet out
3) knees in, feet in
4) knees out, feet in
6. The Belt
With knees bent, soles of the feet on the floor, imagine a belt around your waist. On an exhale, tighten the belt, pulling your ribs to your hip bones and flattening your lower back on to the floor. Inhale release. Repeat. Work up to repeating 10 times. Advanced – Hold the belt tight for two slow breaths each time.
7. Arm Press
Extend your arms in front of you at shoulder height, palms together. Squeeze the palms together, pulse 100x, hold for 10.
8. Kegel – The Wave
Contract the muscles around your anus, your vagina, then your urethra, moving from back to front. Slowly release reversing movement. Repeat 50x. Think lift 1, 2, 3, release 3, 2, 1. Keep the motion slow, hold for a breath at the deepest contraction, release slowly & completely. Then reverse moving from front to back (urethra, vagina, anus). Repeat 50x.
9. Kegel – Elevator
Contract your pelvic floor muscles (see above). Lift inward and upward toward your belly. Imagine you are riding up an elevator. First floor, second, third, fourth, fifth, and back down to the first floor. Repeat 100x. On the last one get off in the basement.
There you have it. 9 highly effective exercises for pre-post natal fitness. Do these every day, maybe even twice daily, and you’ll be firm and fit in no time. If you enjoyed these wonderful, lying in bed exercises, subscribe to my RSS feed or via e-mail. I will be posting yoga poses for pregnancy in an upcoming post so stay tuned.