It’s important to activate your core at all times, especially when picking up and holding your children.
Horse stance horizontal
REPS: 15 EACH SETS: 2/3/2/3 TEMPO: SLOW
a. Start on all fours with your hands below your shoulders and knees below your hips.
b. Lift your left arm and right knee and extend both out, away from your body ensuring your hips stay level. Return to the start position and repeat on the opposite side.
| TIP A strong back and core is vital for moms. Incorporate these back exercises into your weekly gym routine and you’ll feel the difference! |
Cable half kneeling woodchop
REPS: 15 EACH SETS: 2/2/3/3 TEMPO: SLOW REST: 60S
a. Take up a half kneeling stance sideways on to the cable.
b. From there take hold of the handle with both hands and pull the handle into your chest before pushing it out and down
diagonally, keeping your core still. Return to the start position and repeat.
Gym ball dorsal raises
REPS: 10 SETS: 2/2/3/3
a. Lie over the gym ball facing the floor so that your feet are on the floor and your stomach is on the ball.
b. With your hands by your sides and elbows drawn back, lift your chest as high as you can, hold for a couple of seconds at the top and return to a relaxed position over the ball.
| Did you know? Having a strong core will go a long way in minimising some common niggles such as upper and lower back pain, while improving your posture and keeping those abdominal muscles toned and tight. |
Plank with hip extension
REPS: 10 SETS: 2/2/3/3 REST: 60S
a. Push up onto your toes and elbows, ensuring that your elbows are directly beneath your shoulders and that you are keeping your body in a
straight line.
b. From there, keeping your pelvis straight, lift one leg up off the floor by squeezing your glutes. Return to the floor and repeat for the allocated reps on each side.
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