I asked my go to girl Nicole stuart ( Celebrity Pilates trainer) what were her top must do moves for new moms for getting their core back back post pregnancy. Heres her 3 must do’s post birth.
the-roll-up-3Lay on your back with your legs straight out in front of you. Have someone hold your feet down as you stretch your arms back over your head, then roll-up slowly one vertebrae at a time. If you can’t get up after your surgery have whomever is holding your feet, grab your hands and help pull you up on the first couple until you get the hang of it and get stronger. Do 5-10 roll-ups every day. Remember to keep pulling your stomach in and up.
Lie flat on your back. Extend arms, shoulder width, over your head, palms facing up. Legs are straight and together. Pull naval into spine.
Inhale slow, raise the arms to the ceiling. The head goes through your arms as you pull the navel deeper to the spine.
While finishing the exhalation, continue forward until the upper body is over the legs.
Inhale slowly while you roll down one vertebrae at a time. Maintain the arm at shoulder height.
Exhale as you lift the arms to the ceiling and back overhead, stretching more and more.
2) The Hundred
the-hundred-3This exercise can be very challenging. But there are varying levels, so you can start at beginners level.
Laying on your back, bend your knees and keep your feet on the floor. Lift your head up into a “C,” curve and pump your arms up and down 4-6 inches while inhaling for 5 counts and exhaling for 5 counts. Repeat 10 times. 10 x 10 = 100 hence the name.
Trivia break: Joseph Pilates would let his clients name the exercises.
Lie on your back with your arms stretched out along your side.
Pull your knees into your chest
Beginners- keep knees bent #2
Advanced- Straighten your legs #3
Inhale through your nose, pump arms for 5 counts. Keep arms straight and pump from shoulders only.
Exhale thru the nose, continue pumping for 5 more counts
Repeat until a maximum of one hundred movements are reached
3) The Single Knee/Leg Stretch
single-knee-leg-stretch-3Laying on your back, grab you right knee into your chest, stay high in your “C,” curve. Your outside hand holds your ankle and your inside hand holds your knee. Switch sides and repeat 10-20 times with each leg.
Pull the right leg in bent as far as possible, towards your chest.
Be lifted into a “C,” curve with your upper body.
Place the outside hand on your ankle and the inside hand on your knee.
Opposite leg is extended out all the way.
Switch sides and repeat.
Nicole stuart is an LA based Pilates instructor – Trained by Pilates guru Mari Winsor as well as many other master teachers. Nichole practices a creative unique style where she blends Pilates, dance , yoga, stretching and cross training into her fun yet challenging workout that provides amazing results. Some of her clients who she has trained over the years – Incude Kate Hudson, Goldie Hawn, Anna Faris , Portia di Rossi and Ashley Benson.
For more on Nicole go to her site Nicolestuart.com
She also has FANTASTIC apps That I swear by and do them all the time at home or while traveling.