Caring for a new baby is physically demanding job - you will find yourself standing, rocking and walking for hours. Having strong legs is key to having this kind of endurance. It's also nice to start to return tone and shape to your pins!

Parallel Squat Progression - Hold - Hug Your Baby/Belly Button To Spine

1. Parallel Squat Progression - Hold - Hug Your Baby/Belly Button To Spine

GOAL: Strengthen and tone the legs and support the pelvis.

SET-UP: Standing

PROPS: Theraband

REPETITIONS: 8 Breath Holdx

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Inhale and breathe into the back and sides of the ribcage whilst you bend the knees and fold over your hips into a squat position. Be sure to keep your spine long and shoulders down. Hold the squat as you breathe - focus on deepening your connection to the spine with every breath. Exhale draw your belly button toward your spine, push through your feet and stand back up. Be careful not to slam the knees backwards instead imagine drawing the knee cap up the thigh.
Parallel Squat Progression - Pulses

2. Parallel Squat Progression - Pulses

GOAL: Strengthen and tone the legs and support the pelvis.

SET-UP: Standing

PROPS: Theraband

REPETITIONS: 8x

See exercise details
Inhale and breathe into the back and sides of the ribcage whilst you bend the knees and fold over your hips into a squat position. Be sure to keep your spine long and shoulders down. Stay connected through your core as you lower an inch and lift back up an inch. Repeat. Exhale draw your belly button toward your spine, push through your feet and stand back up. Be careful not to slam the knees backwards instead imagine drawing the knee cap up the thigh.
Curtsey Progression - Hold

3. Curtsey Progression - Hold

GOAL: Strengthen and tone the legs and support the pelvis.

SET-UP: Standing

PROPS: No Props

REPETITIONS: 8 Breath Holdx

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Inhale step one foot behind you and bend both knees - they should bend away from each other. The back heel is lift. The arm of the moving leg sweeps up and by the head. Hold the position and breathe focusing on deepening the abdominal connection to the spine. Exhale draw the belly in toward the spine, straighten the legs, push off the toes of the back leg, lower the arms as you step back to the start position.
Curtsey Progression - Pulses

4. Curtsey Progression - Pulses

GOAL: Strengthen and tone the legs and support the pelvis.

SET-UP: Standing

PROPS: No Props

REPETITIONS: 8x

See exercise details
Inhale step one foot behind you and bend both knees - they should bend away from each other. The back heel is lift. The arm of the moving leg sweeps up and by the head. Hold the position and lift up an inch and lower back an inch. Repeat. Exhale draw the belly in toward the spine, straighten the legs, push off the toes of the back leg, lower the arms as you step back to the start position.
PliŽ Progression - Hold -  Pea Up A Straw

5. PliŽ Progression - Hold - Pea Up A Straw

GOAL: Strengthen and tone the legs and support the pelvis.

SET-UP: Standing

PROPS: No Props

REPETITIONS: 8x

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Inhale and breathe into the back and sides of the ribcage whilst you bend the knees out to the side, sending the sits bones straight down. Hold the pli̩ as you breathe - focus on lifting up the Pelvic Floor muscles with every breath. Exhale draw your belly button to your spine to stabilize the pelvis and lengthen the thighs back up to the start position.
PliŽ Progression - Pulses

6. PliŽ Progression - Pulses

GOAL: Strengthen and tone the legs and support the pelvis.

SET-UP: Standing

PROPS: No Props

REPETITIONS: 8x

See exercise details
Inhale and breathe into the back and sides of the ribcage, bend the knees out to the side, sending the sits bones straight down. Stay connected through your core, keep the heel lifted as you lower an inch and lift back up an inch. Repeat. Exhale draw your belly button to your spine to stabilize the pelvis and lengthen the thighs back up to the start position.
Squat - Legs Togther Progression - Pulses

7. Squat - Legs Togther Progression - Pulses

GOAL: Strengthen and tone the legs and support the pelvis.

SET-UP: Standing

PROPS: No Props

REPETITIONS: 8x

See exercise details
Inhale and breathe into the back and sides of the ribcage whilst you bend the knees and fold over your hips into a squat position. Be sure to keep your spine long and shoulders down. Stay connected through your core as you lower an inch and lift back up an inch. Repeat. Exhale draw your belly button toward your spine, push through your feet and stand back up. Be careful not to slam the knees backwards instead imagine drawing the knee cap up the thigh.
Sumo Squat Progression - Hold

8. Sumo Squat Progression - Hold

GOAL: Strengthen and tone the legs and support the pelvis.

SET-UP: Standing

PROPS: No Props

REPETITIONS: 8 Breath Holdx

See exercise details
Inhale and breathe into the back and sides of the ribcage whilst you bend the knees and fold over your hips into a low squat position. Be sure to keep your spine long and shoulders down. Hold the position and breathe focusing on deepening the abdominal connection to the spine. Exhale draw your belly button toward your spine, push through your feet and stand back up. Be careful not to slam the knees backwards instead imagine drawing the knee cap up the thigh.
Sumo Squat Progression - Pulses

9. Sumo Squat Progression - Pulses

GOAL: Strengthen and tone the legs and support the pelvis.

SET-UP: Standing

PROPS: No Props

REPETITIONS: 8x

See exercise details
Inhale and breathe into the back and sides of the ribcage whilst you bend the knees and fold over your hips into a low squat position. Be sure to keep your spine long and shoulders down. Hold the position and lift up an inch and lower back an inch. Repeat. Exhale draw your belly button toward your spine, push through your feet and stand back up. Be careful not to slam the knees backwards instead imagine drawing the knee cap up the thigh
Tags: Legs, Postnatal