Easy-peasy ab routines that you can do virtually anywhere! Here are five simple exercises that will get you back into shape. Go on, give it a try!
Writer’s note: Of course healthy eating is just as important a determinant of your fitness level and pregnancy weight loss.
When performing these exercises, start by taking a few breaths in each pose. As you build strength, try to increase the number of breaths you take per pose.
Each workout lasts a mere 5 to 10 minutes – very doable, even with a baby or two to watch over.
1. Breathing Exercise
Sit on the floor in a cross-legged position with your back flat against a wall. Place one hand under your breasts and the other on your navel. First inhale fully, allowing the air to expand your belly, then exhale slowly, pulling your belly button inward toward the spine. Imagine that there’s a train whose first stop is at your navel and whose fifth stop is at your spine. Count off ‘stops’ until you reach the fifth, and hold that position for 30 counts. Then imagine your navel going out the back of your spine to a sixth stop for five more counts. Relax and inhale. Work up to ten times daily.
2. Downward-Facing Dog
Get onto your hands and knees on a mat, then walk knees back a few inches until they’re behind hips. Inhale, tuck your toes in, and slowly exhale, simultaneously straightening your legs and bringing your hips toward ceiling. Keep your hands firmly on the mat. Remain here for three full breaths, come down, and rest.
3. Bicycle Crunches
Lie on your back, with your hands clasped behind your head. Lift your shoulders up and bring your left knee to your chest, extend your right leg out, and twist your right elbow to left knee. It sounds complicated, but it’s pretty simple actually. Repeat on the other side. Keep alternating until you’ve done 8 to 10 cycles per side.
4. Plank Pose With Moving Arm
Get on to your hands and knees. Straighten your legs so you’re in a plank position, resting your weight on your hands and toes. Hold this position for a minute or so. Once you are comfortable with this position, try raising one arm at a time, keeping your body in a straight line. Alternate raising and lowering each hand 5 to 10 times each.
5. Hula Hoop
You can easily get one from sports or children’s stores. Keep at it for ten minutes or more for a fun cardio workout! Listen to some groovy music while you’re swishing your hips about – who says workouts can’t be fun?
By Dorothea Chow