Gentle Abs Workout Video

Fitness Expert Liz Stuart shows new mums how to tone up the abdominal area in the comfort of their own home.
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Liz Stuart: Hi! I am Liz Stuart and I am a qualified exercise teacher on gym postnatal exercise and also a mom to a 19-month-old boy. Now the exercise I am going to do with you today is a very gentle abdominal exercise, that's safe to do after you just had a baby. The guidelines for engaging exercise, are you going to an exercise class or going out running or things like doing exercise videos, six weeks if you had a non-surgical birth and 10 weeks if you had a cesarean but you don't need to worry about that for this exercise which is going to do some abdominal contractions and some pelvic tilts as well. So all we need to do is lie down on the floor with our knees bend and our feet flat. There is little movement that's going to happen here. So first of all which is you could put one hand on your tummy so you can feel the muscles tighten up. So, just tighten up the tummy and imagine your belly button is just going down towards the floor is sinking down towards the floor as you contract the stomach and hold that, hold it for another 5 and 4, keep breathing normally and 2 and 1 and relax and again hold for 5, 4, 3, 2, and 1 and relax and again you feel your stomach muscles got little bit harder as you hold the contraction and hold it for 4, 3, 2, and 1 and relax and again contract. Draw that belly button back towards the floor, keep holding for another 3 and 2 and 1 and relax and again tight and hold 5, 4, 3, 2, and 1 and relax and again hold 5, 4, 3, 2, and 1 and relax and again hold 5, 4, 3, 2, and 1 and relax and again hold 5, 4, 3, 2, and 1 and again hold 5, 4, 3, 2, and 1 and relax. Well done. The next exercise is a pelvic tilt. All you are going to do is just push your pelvis back towards the floor and then that just slightly tilts the pelvis and the systemic muscles lower stomach muscles are doing all the work and you are going to hold for 5, 4, 3, 2, and 1 and relax and again push that pelvis back towards the floor, tummy muscles are tight, hold it 5, 4, 3, 2, and 1 and relax. Keep breathing normally, tilt that pelvis back, hold 5, 4, 3, 2, and 1 and relax and tilt it back hold 5, 4, 3, 2, and 1 and again tilt it back, don't hold your breath, keep breathing, hold 5, 4, 3, 2, and 1 and relax and five more to tilt the pelvis back 5, 4, 3, 2, and 1 and relax and again tilt it back 5, 4, 3, 2, and 1 and relax and again tilt it back 5, 4, 3, 2, 1, and relax. One more time, tilt it back hold 5, 4, 3, 2, and 1 and relax well done. We are going to do another set of everything again. Now if recently since you have given birth if it was not such a long time ago and you are starting to get quite tight while you are doing the exercise just stop, have a break and just join in again when you feel like it, don't force yourself to do more than you feel capable of this just no point to talk and just relax. See the abdominal contractions that we are going to do against your hand on the tummy so you can feel your stomach muscles tighten up, so tight and draw that belly button back towards the floor, keep holding 5, 4, 3, 2, and 1 and relax and again hold 5, 4 stop breathing normally 3, 2 and 1 and relax and again hold 5, 4, 3, 2, and 1 and relax and again hold 5, 4, 3, 2, and 1 and relax and again hold 5, 4, 3, 2, and 1 and relax, five more hold feel that belly button gets back towards the floor 5, 4, 3, 2, and 1 and relax and again hold 5, 4, 3, 2, and 1 and relax and again hold 5, 4, 3, 2, and 1 and relax. Last time hold 5, 4, 3, 2, and 1 and relax, okay. Pelvic tilts again, so what you are doing you just pushing that pelvis back to the floor and then lie down and again relax, so tilt the pelvis back hold 5, 4, 3, 2, and 1 and relax until the pelvis back using those stomach muscles and hold 5, 4, 3, 2, and 1 and relax. So just even though this is a small exercise its working the abdominal muscles, tilt those pelvises back and hold 5, 4, 3, 2, and 1 and relax and again tilt it back hold 5, 4, 3, 2, and 1 and relax and again hold 5, 4, 3,

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