7 minutes of exercises for new mothers

Are you ready to get your body and muscles back on track after pregnancy?

In this video you will find 4 simple exercises that we explain below point by point. Grab a yoga mat and let’s get started.

Warning: before embarking on any type of work-out after pregnancy, ask your doctor for the green light.

Obviously, your baby could also keep you company in these exercises

1. Lifting and extending the foot

Lie face up on the mat. Bend your knees and place your feet on the mat keeping them slightly apart.

The spine must be in a neutral position (you must pay attention that the back is not flattened on the ground or arched excessively: the lumbar part must not touch the floor but follow the natural curve of the back).

Keep your arms stretched out at your sides in a resting position.

Inspired.

Always keeping your back to the ground in a neutral position, lift your right foot, straighten the knee to extend the leg parallel to the floor, making sure to keep the foot extended and not hammered). Once the leg has been stretched, bend the knee again and place the foot on the ground in the initial position.

Do the same thing with the other leg, 20 times.

2. Lifting the pelvis

This exercise is very useful for the buttocks, abs and leg flexor muscles.

We start as in the first exercise from the supine position with the arms stretched out along the sides, the legs bent and the feet firmly on the ground.

You lift your hips and then your back one vertebra at a time until you form a straight line from your shoulders to your knees. Hold the position for a breath and then return to leaning back one vertebra at a time and finally the pelvis.

The exercise is repeated 12 times.

3. Leg stretch on all fours

Get on all fours on the mat and make sure your knees are aligned under your hips and your hands under your shoulders. The spine must be in a neutral position.

Extend your right leg so that it is in line with your back.

Attention to the feet that must be stretched and not hammered.

Bend the knee back to the starting position   but without resting it on the ground .

Perform the same movement 10 times with the right leg and then 10 times with the left leg.

4. Push-ups

Place both hands on the floor, slightly wider than shoulder width apart, rest your legs on your knees and lift your feet up keeping them together.

This is the starting position. Keeping your back in a neutral position, bend your elbows and lower your torso towards the floor. Then lift your back up using your arms to return to the starting position.

Repeat 12 times.

If at the end of these 4 exercises you have not yet completed the seven minutes of the work-out, start over from the first one until you reach 7 minutes of exercise.