Tighten Core after Baby: Postpartum Training

Begin drawing your deep set, inner abs back toward your spine right after baby with this breathing and ab strengthening technique I called Vacuum Breathing. But first, heres a little lesson on exactly what were doing and why it works…

The inner abdominal muscles (Transversus Abdominus and Lumbar Multifidus) support posture, control deep breathing and provide back support. After pregnancy they are stretched and weakened so using this move will help build a stronger inner abdominal wall so that we can regain strength in our deep set, supporting core muscles. The result is an all over tighter core, relief from pain you may feel in your back and added power to your training.

Do this move 3-5x’s per week.
3 sets, 5 reps (no rest between reps).
Rest 30sec. between sets.

Standing Vaccum

Standing Vacuum
1. Stand up straight, heels below hips, shoulders relaxed down your back.
2. Inhale and feel your lungs expand.
3. Exhale and draw abs in toward your spine for a 1, 2, 3 count then hold breath and ab contraction for 3, 2, 1 count.
4. Inhale and slowly release. Repeat.
TIP
Practice making these movements simultaneous as you EXHALE. This will take time to master so be patent with yourself.
-shoulders slide down your back (they have a tendency to want to rise up toward earlobes)
-pull abs in toward your spine
-pull pelvic floor up and in

Bent Over Vacuum

Bent Over Vacuum
1. Stand with upper body folded over your low body. Place hands on thighs, heels aligned below hips, slight bend in your knees, weight in your heels and belly relaxed. Be sure that your back is flat and relax your eye gaze as you look straight ahead.
2. Inhale and feel lungs expand.
3. Exhale and move slowly for 1, 2, 3 counts while tucking your chin to chest and your tailbone under as you round and create a “c” curve throughout your whole spine. Pull your abs in as tight as you can and feel pelvic floor move up and in. Once you’ve emptied your breath and reached your maximum effort hold for 3, 2, 1 count.
4. Slowly release as you inhale creating a straight, long spine once more. Repeat.
TIP
Practice making these movements simultaneous as you EXHALE. This will take time to master so be patient with yourself.
-total rounding of spine (tuck chin to chest, scoop hips under)
-pull abs in toward your spine
-pull pelvic floor up and in

Monday Motivation : BOSU Ball Workout & Stretch

Workout

  1. Teeter-Totter x10
  2. Burpee x15
  3.  Push Up x15
  4. Pistol Squat x5 each side *Beginner do Standard Squat x15
  5. Sit Up, Jump Up! x15
  6. Static Lunge Pulse x10 each side

repeat

Stretch

🔹Incline chest stretch
How To: Elbow on bosu, ly on side and feel chest open as you try to stack shoulders in one line. Targets: pec minor stretch aka muscles in outer chest & inner shoulder
🔹Deep Triceps Stretch
How To: Elbows on bosu, hands in prayer overhead, exhale and pull chest through your arms, eventually relax your thumbs on the back of your neck- try not to round upper back.
Targets: long head triceps aka part of triceps thats closest to shoulders

🔹Round Back Forward Fold
How To: Pull up on edges of bosu while rounding your back and feeling scalpel pull away from one another. Press down through heels, pull thighs up into your hips and push knees back with each exhale.
Targets: upper back & hamstring
🔹Calf Stretch
How To: Keep eye gaze and chest lifted, spine straight. Pull belly in and push hips back. Heel sinks to the ground as you pull back on the bosu. Targets: glute, hamstring, calf, achilles tendon
🔹Lying Bow Pulling Pose
How To: Ly face down on bosu so that the highest point is pressing against the middle of your torso. With your Rt. hand grab the inside of your Lt foot, include all 5 fingers in the grip. Now press Lt hip down and fuel through the Lt toes as up push them up toward the ceiling. Bring your shoulders in one line, lift your chest and feel your spine elongate. Keep back bending and lengthening as best as you can with each exhale, then relax and switch sides.
Targets: Chest, inner arm, stomach, quad & front ankle stretch, spine & glute strengthening, digestive stimulation

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#BosuBallStretch 🔹Incline chest stretch How To: Elbow on bosu, ly on side and feel chest open as you try to stack shoulders in one line. Targets: pec minor stretch aka muscles in outer chest & inner shoulder 🔹Deep Triceps Stretch How To: Elbows on bosu, hands in prayer overhead, exhale and pull chest through your arms, eventually relax your thumbs on the back of your neck- try not to round upper back. Targets: long head triceps aka part of triceps thats closest to shoulders 🔹Round Back Forward Fold How To: Pull up on edges of bosu while rounding your back and feeling scalpel pull away from one another. Press down through heels, pull thighs up into your hips and push knees back with each exhale. Targets: upper back & hamstring 🔹Calf Stretch How To: Keep eye gaze and chest lifted, spine straight. Pull belly in and push hips back. Heel sinks to the ground as you pull back on the bosu. Targets: glute, hamstring, calf, achilles tendon 🔹Lying Bow Pulling Pose How To: Ly face down on bosu so that the highest point is pressing against the middle of your torso. With your Rt. hand grab the inside of your Lt foot, include all 5 fingers in the grip. Now press Lt hip down and fuel through the Lt toes as up push them up toward the ceiling. Bring your shoulders in one line, lift your chest and feel your spine elongate. Keep back bending and lengthening as best as you can with each exhale, then relax and switch sides. Targets: Chest, inner arm, stomach, quad & front ankle stretch, spine & glute strengthening, digestive stimulation #bosuball #stretch #unwind #open #lengthen #relax #fitgirls_inspire #homeworkouts_4u #gym_videos #fitnesspageforall #fitgirlsvideos #nogymrequired #workoutwednesday #instafit #fitmom #fit_moms_of_ig #fitfam #girlsthatworkout #girlswithmuscle #sheworkzout #gymvideos #fitnessvideos4all #teamoneset #splits59 @fit.co @fithappyhealthy @bosufitness

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