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. 

Clam

• 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. 

Bridge

• 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.