Strengthen your abdominal and back muscles with this postnatal exercise.
'Swimming' is a postnatal exercise designed by Pushy Mothers, the Buggy Workout creators, for Practical Parenting & Pregnancy magazine, our sister publication. It's a great way to put your birthing ball to use post-pregnancy.
What it does: Strengthens abdominal muscles and back.
Get set: Lie over the ball with equal weight on hands and feet. Hands under shoulders with elbows straight, but not locked out, and upper body lifted away from the ball. Feet hip-width apart for balance.
Action: Breathe IN, and as you breathe OUT, draw tummy in and lift one arm up to shoulder height without tipping to supporting side. Breathe IN to lower with control. Do 1 set of 8 repetitions, alternating sides. Raise the opposite leg and arm at the same time to challenge yourself further.
Tips:
- Draw your tummy away from the ball every time.
- Keep equal weight on hands and feet.
- Keep your head aligned throughout.
- Take care not to let your pelvis rock as your leg moves.
- If this is uncomfortable, deflate the ball a little.
- This exercise can also be done kneeling on your hands and knees.
