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Regain Your Abdominal Strength After Pregnancy With These 3 Simple Exercises
Upon delivering a baby, your body is undergoing a truly traumatic event that can be hard on the muscles and the rest of the body for that matter. The body's natural alignment has been compromised, and the pelvis has shifted out of alignment as well. One of the most important factors for you to consider following the birth of a baby is the health of your pelvic floor.
It is common for doctors to recommend that we go through kegel exercises both before and after the delivery of our babies, but there are actually a number of other exercises that we can practice if we want to get our bodies back into the right shape following the birth of a child. While practicing Pilates, we naturally engage the pelvic floor which is another term for kegel exercises. These three pilates exercises have been found to be the most effective for getting back in shape following child birth.
Practicing all forms of Pilates can be extremely effective when it comes to getting back in shape, but these three exercises stand out above the rest as effective means of returning the body to its normal shape.
Kneeling Cat Stretch - In kneeling cat stretch, you should begin on your hands and knees. You should inhale slowly, arching your back up and sliding your head down in the process. You should hold this stretch, before exhaling and allowing your back to sink inward with your head up. Once your back has sunk back down and your head has returned to its upright position, you should hold the stretch again.
Pelvic Curl - To begin this stretch you should be laying on your back with your hands flat at your hips and your arms stretched out. Your knees should be bent comfortably with feet flat on the floor. Put the spine in a neutral position and relax the body. You should then exhale slowly and slowly draw the hips away from the mat, straightening your body from your shoulders to your knees. Draw in your abdominal muscles and allow your pelvis to curl with your lower back coming up from the mat with your hips. Next you should inhale, keeping the body completely still in this position. Exhale and slowly articulate the spine in the reverse order so that you can slowly bring your hips and lower back onto the mat again. Return to the position that you started in.
Single Leg Stretch - The single leg stretch may not look like much, but it is an incredible abdominal stretch that begins by anchoring your spine to the mat and bringing your knees into your chest. You should stretch your left leg, putting your toe in line with your nose. You should place your right hand on the outside of your left ankle, with your left hand on the inside of your right knee. Widen your elbows, as your hand positioning will keep your knee aligned with your hip, knee and ankle. You should then lift your chin up to your chest, stretching your left leg as long as it will go with toes softly pointed. Inhale gradually for two long leg stretches at a time. Exhale slowly and switch legs, repeating the process on the other side. Repeat the entire process for four to eight stretches and enjoy the stretch in your legs and the improvement in your abdominal strength as a result. This particular stretch works wonders at challenging your body to remain balanced and centered.
About the Author
Sylvia Camarillo is the founder of My Pilates Studio in Irvine, Ca. We specialize in using our exclusive Innovative Pilates System to get sexy sleek healthy toned bodies.
Pilates Studio Instructors Orange County, Irvine Ca - My Pilates Studio
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Roller Slide Exercise Machine $45.3 Slim, tone, and firm your abdominal muscles with a compact roller slideFitness product also allows you to exercise your arms, shoulders, and backExercise tool improves your sports performance and overall fitnessIncludes a mat for knees and instructions with various exercisesMade from plastic and steelSmall size makes it easy to store and transport |
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TNT Exercise Floor/ Gym Mats (Case of 96) $207.79 Remove the shock of the gymroom floor with these interlocking foam floor mats from TNT. These black waterproof mats are easy to clean and are also great for basements and garages.TNT exercise floor mats specially designed to absorb the shock that occurs on gymroom floorsProtective mats boast lightweight design and easy locking systemMats make great playroom flooring and are great in basements and garagesSurface of the mats feature a unique micro thumbprint design that provides a contemporary look with improved tractionEach mat measures .5 inches thick x 12 inches long x 12 inches wideInterlocking mats made of high-density foamIdeal for heavy exercise equipmentNot intended for gymnastics or martial artsEach case of 96 mats includes 24 border pieces to finish your floor or space cleanly Color: black Waterproof Easy to cleanModel number T-M-96 |
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Swing Slide Wear Mats $172.99 Heavy 64 pound mats designed for use under swings or at the bottom of slides. Includes 1 mat. 40 inch x 40 inch x 1.5 inch size. |
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Health and Fitness Exercise Roller Slide $36.8 - Provides one of the very best exercises for the midsection- Allows the abdominal to be isolated, causing an effective extension and contraction of the abs muscles- Also be toning muscles in your arms, shoulders and back- All you need is 3 minutes a day and you will feel the strengthening and toning of your lower and upper abdominal muscles, oblique, chest, shoulders and arms- Simply put your knees on the floor, grab a hold of the handle-bars and push forward- So why wait any longer, get the look and feel you deserve with the abslide- Product Information: Light weight and easy to transport- One of the very best exercises for the midsectionSpecificationsDimensions: 16.54 in x 10.39 in x 5.24 inWeight: 62.08 oz |
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TNT 1x1-foot Exercise Floor/ Gym Mats (Pack of 24) $64.4 The TNT exercise floor mats are made of high density foamFitness mats are specially designed to absorb the shock that occurs on gymroom floorsProtective mats boast a lightweight design with an easy locking systemSurface of the mats feature a unique micro thumbprint design that provides a contemporary look with improved tractionEach set of 24 mats includes 12 border pieces to finish your floor or space cleanlyBlack colorTight fitting, interlocking mat designIdeal for heavy exercise equipmentGreat for playroomsCan be used in basements and utility room in your house and garageEach square measures 12 inches x 12 inches x 1/2-inch thickLightweight yet durableWaterproofEasy to cleanThumbprint design for improved non-slip surfaceNot intended for gymnastics or martial artsModel number SKU: T-M-24 |
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Exercise $17.99 Exercise - Art Print |
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48 Exercise Mat with Grommets $26.73 PLEASE NOTE: THIS ITEM CANNOT SHIP VIA 3-DAY DELIVERY.Reinforced grommets allow mats to hang for storage. |
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Exercise Fitness Non-slip Yoga Mats (Pack of 2) $64.42 These durable yoga mats feature a cushioned, non-slip surface. These washable, lightweight and comfortable mats are thick, dense and not only provide adequate padding, but hold up extremely well over time.Color: BlueMeasures: 24 inches wide x 68 inches longMade of durable foam with a high-tack surface for stickinessIdeal for yoga stretching and flexibility exercises Well-made yoga mats add comfort to your yoga workoutsCare: Hand washPack of 2 |
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Expando Folding Exercise Mat (Blue) $132.05 PLEASE NOTE: THIS ITEM CANNOT SHIP VIA 3-DAY DELIVERY.This extremely popular polyfoam-filled exercise mat is ideally suited for a multitude of uses in both home and institutional settings. These lightweight, durable mats require a minimum of maintenance and are easily stored. This mat folds into three sections for easy handling and storage. Size 72"L x 24"W x 2" thick. Mat folds into three sections for easy handling and storage. Durable, light weight mats that are easily stored. |
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Slide $6 Slide |
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Slide It In $5.99 Slide It In |
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TNT 36-piece Exercise Floor Mat Borders $74.82 Finish your exercise floor space with this 36-piece boarder set from TNT. These boarders fit cleanly around your TNT exercise floor mats, feature a black color and are easy to clean with a durable, waterproof design.Brand TNTColor: Black 36 border pieces to finish your floor or space cleanly around your TNT Exercise Floor MatsWaterproof and easy to cleanThe Borders are lightweight in design and provide an easy locking systemMaterials: EVADimensions (each): 12 inches high x 1-inch wide x 0.5 inch thickModel: TNTBorders36There are no exercise mats included (36 borders pieces only) |
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Economy Exercise Mat 26 in.x72 in, Color: Blue $75.18 Economy Exercise Mat 26 in.x72 in, Color: BlueA portable, comfortable surface for workouts. Economy Exercise Mats offer superior comfort, quality and durability, yet are lightweight and tough enough for commercial use in health and fitness clubs. Excellent for exercise, yoga and Pilates-style workouts. Large mats measure 26 wide x 72 long x 3/5 thick (66 x 183 x 1.5cm) and roll up to 8 diameter x 26 long (20 x 66cm) for easy transport. Blue. Product photo may not exactly match the product offered for sale. Please refer to the product description. |
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Thera-Band Exercise Mat, Color: Blue, 24x75x1 in $184.79 Thera-Band Exercise Mat, Color: Blue, 24x75x1 inThera-Band® Exercise Mats have been re-engineered with a new and improved material to provide maximum cushioned support for comfortable floor exercises and to help protect against injury. Made of high-density polyethylene, a lightweight non-PVC material, the mats'' fabric-like surface is waterproof, wear resistant and designed for repetitive use in by physical therapists and in fitness clubs. Easy to care for, they are washable with soap and water. They also include pre-drilled hanging holes and two elastic straps for easy storage options.Thera-Band® Exercise Mats are availalbe in nine varieties, all meaqsure 75 (190.5cm) long. With two different thickness levels, the thicker mats provide more cushion for rehab applications and thinner mats providing utility for routine fitness work. Three different widths are available in the most common user-preferred sizes, with the widest mats well-suited for use with exercise balls. Product photo may not exactly m |
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Thera-Band Exercise Mat, Color: Green, 24x75x1 in $184.79 Thera-Band Exercise Mat, Color: Green, 24x75x1 inThera-Band® Exercise Mats have been re-engineered with a new and improved material to provide maximum cushioned support for comfortable floor exercises and to help protect against injury. Made of high-density polyethylene, a lightweight non-PVC material, the mats'' fabric-like surface is waterproof, wear resistant and designed for repetitive use in by physical therapists and in fitness clubs. Easy to care for, they are washable with soap and water. They also include pre-drilled hanging holes and two elastic straps for easy storage options.Thera-Band® Exercise Mats are availalbe in nine varieties, all meaqsure 75 (190.5cm) long. With two different thickness levels, the thicker mats provide more cushion for rehab applications and thinner mats providing utility for routine fitness work. Three different widths are available in the most common user-preferred sizes, with the widest mats well-suited for use with exercise balls. Product photo may not exactly |
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Thera-Band Exercise Mat, Color: Green, 40x75x.6in $173.61 Thera-Band Exercise Mat, Color: Green, 40x75x.6inThera-Band® Exercise Mats have been re-engineered with a new and improved material to provide maximum cushioned support for comfortable floor exercises and to help protect against injury. Made of high-density polyethylene, a lightweight non-PVC material, the mats'' fabric-like surface is waterproof, wear resistant and designed for repetitive use in by physical therapists and in fitness clubs. Easy to care for, they are washable with soap and water. They also include pre-drilled hanging holes and two elastic straps for easy storage options.Thera-Band® Exercise Mats are availalbe in nine varieties, all meaqsure 75 (190.5cm) long. With two different thickness levels, the thicker mats provide more cushion for rehab applications and thinner mats providing utility for routine fitness work. Three different widths are available in the most common user-preferred sizes, with the widest mats well-suited for use with exercise balls. Product photo may not exactly |
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Thera-Band Exercise Mat, Color: Red, 40x75x.6 in $163.39 Thera-Band Exercise Mat, Color: Red, 40x75x.6 inThera-Band® Exercise Mats have been re-engineered with a new and improved material to provide maximum cushioned support for comfortable floor exercises and to help protect against injury. Made of high-density polyethylene, a lightweight non-PVC material, the mats'' fabric-like surface is waterproof, wear resistant and designed for repetitive use in by physical therapists and in fitness clubs. Easy to care for, they are washable with soap and water. They also include pre-drilled hanging holes and two elastic straps for easy storage options.Thera-Band® Exercise Mats are availalbe in nine varieties, all meaqsure 75 (190.5cm) long. With two different thickness levels, the thicker mats provide more cushion for rehab applications and thinner mats providing utility for routine fitness work. Three different widths are available in the most common user-preferred sizes, with the widest mats well-suited for use with exercise balls. Product photo may not exactly m |
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Thera-Band Exercise Mat, Color: Blue, 40x75x.6 in $163.39 Thera-Band Exercise Mat, Color: Blue, 40x75x.6 inThera-Band® Exercise Mats have been re-engineered with a new and improved material to provide maximum cushioned support for comfortable floor exercises and to help protect against injury. Made of high-density polyethylene, a lightweight non-PVC material, the mats'' fabric-like surface is waterproof, wear resistant and designed for repetitive use in by physical therapists and in fitness clubs. Easy to care for, they are washable with soap and water. They also include pre-drilled hanging holes and two elastic straps for easy storage options.Thera-Band® Exercise Mats are availalbe in nine varieties, all meaqsure 75 (190.5cm) long. With two different thickness levels, the thicker mats provide more cushion for rehab applications and thinner mats providing utility for routine fitness work. Three different widths are available in the most common user-preferred sizes, with the widest mats well-suited for use with exercise balls. Product photo may not exactly |
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Thera-Band Exercise Mat, Color: Red, 24x75x.6 in $128.03 Thera-Band Exercise Mat, Color: Red, 24x75x.6 inThera-Band® Exercise Mats have been re-engineered with a new and improved material to provide maximum cushioned support for comfortable floor exercises and to help protect against injury. Made of high-density polyethylene, a lightweight non-PVC material, the mats'' fabric-like surface is waterproof, wear resistant and designed for repetitive use in by physical therapists and in fitness clubs. Easy to care for, they are washable with soap and water. They also include pre-drilled hanging holes and two elastic straps for easy storage options.Thera-Band® Exercise Mats are availalbe in nine varieties, all meaqsure 75 (190.5cm) long. With two different thickness levels, the thicker mats provide more cushion for rehab applications and thinner mats providing utility for routine fitness work. Three different widths are available in the most common user-preferred sizes, with the widest mats well-suited for use with exercise balls. Product photo may not exactly m |
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Thera-Band Exercise Mat, Color: Red, 24x75x1 in $184.79 Thera-Band Exercise Mat, Color: Red, 24x75x1 inThera-Band® Exercise Mats have been re-engineered with a new and improved material to provide maximum cushioned support for comfortable floor exercises and to help protect against injury. Made of high-density polyethylene, a lightweight non-PVC material, the mats'' fabric-like surface is waterproof, wear resistant and designed for repetitive use in by physical therapists and in fitness clubs. Easy to care for, they are washable with soap and water. They also include pre-drilled hanging holes and two elastic straps for easy storage options.Thera-Band® Exercise Mats are availalbe in nine varieties, all meaqsure 75 (190.5cm) long. With two different thickness levels, the thicker mats provide more cushion for rehab applications and thinner mats providing utility for routine fitness work. Three different widths are available in the most common user-preferred sizes, with the widest mats well-suited for use with exercise balls. Product photo may not exactly ma |
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Swing And Slide Wear Mat $144.99 The Swing/Slide wear mats are perfect for use under your swings and at the end of slide bed exits to reduce the amount of maintenance required to ensure your surfacing stays in place in these inchhigh traffic inch areas of the playground. 40 inch x 40 inch x 1 1/2 inch. |
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Tunnel/Slide Climber $622 -For Toddler -4 Yrs. -Combines Fun Steps, Slide, And Tunnel W/ Floor Mats On Each Side For Added Protection. -28Oz Durable, Flame Resistant Vinyl Covered High-Density Foam. -Made In USA |