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Health & Fitness This 7-Move Postnatal Strength Workout Steadily Builds Your Strength Back Up

07:40  13 august  2020
07:40  13 august  2020 Source:   womenshealthmag.co.uk

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From beginners to professionals, strength training can transform your running. You do not require a gym membership, special equipment or much time. If you’ve struggled to make strength training part of your running routine, this 7 -minute routine will help you become the best runner you can be.

Postnatal exercise can be daunting, no matter how fit you were before a baby. Getting back to moving it, though, can seem like an impossible task – there’s lots of conflicting Embracing some post - natal yoga flows is just as viable a way to slowly rebuild core strength and improve your flexibility.

a person sitting on a table: This postnatal strength workout slowly and steadily builds up your strength post-baby. You won't need a ton of equipment or hours of time – quick and simple. © Kerkez - Getty Images This postnatal strength workout slowly and steadily builds up your strength post-baby. You won't need a ton of equipment or hours of time – quick and simple.

So, you're postpartum, have been cleared by your doctor to exercise, and feel mentally ready to get your sweat on again? That's brilliant.

a close up of a logo: home workouts badge home workouts badge

What's also brilliant is the exclusive full-body postnatal workout you can do at home with minimal equipment, thanks to personal trainer specialising in postnatal exercise and founder of On Your Marks Fitness, Alex Marks.

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This 20 minute cardio workout uses just bodyweight moves that are safe and effective after pregnancy to get your heart rate up . Burn calories and fat while getting strength back after having a baby. Options for all fitness levels!

The goal of this 10 minute strength workout is to help build strength while also getting your heart rate up . The lunge in this move incorporates your glutes and legs while the twist works your abs—so make Rowing the weights up will work your upper body, particularly your back muscles, Friedman

Some of these moves target your pelvic floor and help you reconnect with your transverse abdominis (the deepest of the abdominal muscles that wrap around your torso like a corset), others will help you build strength for the physical demands that come with being a parent.

Take it slowly, at your own pace and build your strength back up steadily. Remember, the tortoise won the race in the end!

Editor's Note: Speak to your GP before embarking on this workout.

Alex Marks' Postnatal Strength Workout

Try to do this workout once a week along with walks or other light activity and extra pelvic work. If you're at the very beginning of your journey, clue up on our top tips for returning to exercise post-pregnancy, first.

1. Lying Pelvic Tilt

a man lying on the ground: postnatal exercise 1 © Provided by Women's Health UK postnatal exercise 1

Targets: Hips, glutes, core

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Looking to increase your hip strength ? Hip strength , stability, mobility, & all around health starts These exercises strengthen the glute max and glute medius muscles targeting the back and lateral Next is the split Squat which builds strength in the quads and glutes through hip extension and knee

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Do: 3 sets of 12 reps

a) Lie down with your legs bent, feet flat on the floor and your arms out to the sides, elbows bent 90° with the backs of your hands on the floor near your head. Your spine should be in a neutral position.

b) Exhale as you press your lower back into the floor then brace your core to curl your pelvis upwards and lift your bum and hips off the floor – imagine your pelvis is a bowl of water that you’re pouring towards your stomach. Hold for 3 secs, then reset and repeat.

2. Standing Pelvic Tilt

a person standing in the snow: Standing pelvic tilt © Provided by Women's Health UK Standing pelvic tilt

Targets: Hips, glutes, core

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It's only 10 minutes, works your entire body, and doesn't require any props — although you can add light hand weights to some of the moves to increase This quick workout will get your heart rate up to burn calories while strengthening your legs, arms, abs, and butt. Press play and get ready to sweat.

"When you are performing strength -training exercises, your muscles shorten and lengthen, and if they aren't "The technical build - up piece is to introduce the body to complex movements at a simple level first." Watts notes that a good warm- up should be specific to the range of motion you need for that

Do: 3 sets of 12 reps

a) Stand with your feet hip-width apart, knees slightly bent and spine neutral.

b) Exhale and tighten your abs as you tuck your pelvis upwards – picture that bowl of water again. Hold for 3 secs, then reset and repeat.

3. Banded Hip Extension

a man lying on the ground: Banded hip extension © Provided by Women's Health UK Banded hip extension

Targets: Glutes, hamstrings

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Опубликовано: 15 окт. 2014 г. Deadlift Strength Training Workout ( Build Size & Strength In ONE Workout !) And once you're able to start pulling big numbers off the floor, not only will your back , legs, core and grip strength skyrocket But you'll also pack on muscle to your entire frame.

Get ready for a full-body strength -training workout with Nike Global Master Trainer Betina Gozo. This workout includes circuits to work every muscle. Grab a

Do: 3 sets of 12 reps

a) With a resistance band just above your knees, lie down with your legs bent and feet flat on the floor, about hip-width apart. Your arms can be wherever is comfortable.

b) Press your lower back into the floor, then clench your glutes to lift your bum off the ground so your knees, hips and shoulders form a straight line. Slowly lower back down to the floor. It should take you 1 sec to get up, 1 sec to pause at the top and 3 secs to lower back down.

4. Marching Dead Bug

a person lying on the ground: Dead bug marching © Provided by Women's Health UK Dead bug marching

Targets: Transverse abdominis

Do: 3 sets of 10 reps on each side

a) Lie on your back with your arms raised above you, shoulders off the floor and legs bent in a tabletop position.

b) Focus on engaging your core and keeping your lower back pressed into the floor as you slowly lower your right foot to touch the ground. Bring it back up to the starting position and repeat on the other side. Imagine you’re trying to pop bubble wrap beneath your lower back.

5. Contralateral Dead Bug

a person lying on the ground: Contralateral dead bug © Provided by Women's Health UK Contralateral dead bug

Targets: Transverse abdominis

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Do: 3 sets of 5 reps on each side

a) Lie on your back with your arms raised above you and your legs in tabletop position as before – this time, with your thumbs up.

b) Keep your core tight and press your lower back into the floor as you slowly lower your left leg and right arm to the floor (your thumb should just touch the ground). As slowly as you lowered them, bring them back up to the starting position and repeat on the other side.

6. Payload Split Squat

a woman jumping in the air: Payload split squat © Provided by Women's Health UK Payload split squat

Targets: Core, glutes, quads, hamstrings

Do: 3 sets of 10 reps on each side

a) With a kettlebell in your left hand, slightly bend your left knee and take a big step back with your right leg into a high lunge. The heel of your right foot should be raised – this leg is just helping you balance. Most of your weight should be in the left leg. Raise your right arm out to the side to recruit more core muscles.

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b) Slowly lower your right knee until it nearly grazes the floor, then drive through the left heel to push yourself back up. Complete 10 reps on this side, then switch to the other side.

7. Split-Stance Kettlebell Row

a woman in a blue shirt: Split-stance kettlebell row © Provided by Women's Health UK Split-stance kettlebell row

Targets: Core, back, shoulders, biceps

Do: 3 sets of 12 reps on each side

a) Stand in a high lunge position as before, with a kettlebell in your right hand. Lean your torso forward 30-45° and hold your left arm out to recruit more core muscles.

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b) Keeping your right elbow close to your body, exhale and start by retracting your shoulder as you pull the kettlebell up so that your hand is roughly in line with your hips. Pause for a few secs at the top before inhaling and bringing it slowly back down. Do 12 reps, then swap sides.

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How to build muscle fast: an easy 5-step muscle building guide for optimal gains .
How to build muscle fast: gain muscle mass at home or in the gymThe issue with muscle building is that the more you read about it, the more complex it gets. Some will say you need to work out a couple of times a week, others will recommend a more frequent workout routine. Same goes for the importance of rest and protein intake/diet.

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