Lower Body + Core "Re-Training"
It's been a long work week and I'm beat, but I was able to squeeze in a workout before heading home to be with the babes. I finished my session with a few kettlebell swings and some core work. Mommies, sometimes we just gotta do it!!
Here's a snapshot of today's workout:
Squats 4x8 reps
Good Mornings 4x10 reps
Plié Squats 3x10 reps
Alternating Lunges 3x12 reps
Kettlebell Swings 3x15 reps
The 2 core moves I selected today focused on Core "RE-TRAINING". This is especially important for postpartum moms! It is always important to "re-train" your core before you "train" your core. And as always, you should ALWAYS see a pelvic floor physiotherapist for a proper detailed assessment.
While lying on your side, keep both knees bent and flex the hips to 30 degrees.
While keeping your heels touching and pelvis still, open you knees by contracting your
glute medius. This is a very slow, small and targeted movement.
Place your hand on your gluteus medius (just below and behind your hip) to ensure that
it is firing during the movement.
Lie flat on the floor on your back with the hands by your side and your knees bent. Your feet should be placed around shoulder width.
Pushing mainly with your heels, lift your hips off the floor while keeping your back straight.
Slowly go back to the starting position as you breathe in.