Jul 21, 2010
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Shed Post-Pregnancy Pounds: Toning Strength and Cardio Workout – Part II



Banish those jiggly thighs and drooping pregnancy belly with this fabulous express strength-cardio circuit routines.

Outer Rotations plus Plie Squats
  • This exercise has been designed to target hamstrings, rotator-cuff, inner-thigh, quadriceps and gluteal muscles.
  • Standing with balls of the feet making contact with one another and toes to turn outwards in such a manner that the feet form a tiny ‘V’.
  • The elbows are to be bent and forearms crossed ahead of the body with palms to face upwards.
  • The right foot is to be stepped outwards to the side at a distance of one to two feet and then squatting down. One needs to bear in mind that there is aligning of the knees with the toes.
  • During the analogous instant the arms are to be opened to one’s sides and elbows kept tightened and in contact with the waistline.
  • Returning to beginning stance and repeating on the left side. Doing fifteen such repetitions on each side.

Planks and Rows
  • This exercise is ideal for toning the middle to upper back, abdominals, trunk, shoulder region.
  • Starting in an altered push up pose, dumbbells held in both hands that are to be kept at a distance shoulder width away on the ground and knees placed down.
  • Raising right elbow towards the rib-cage and keep arm near the side.
  • Doing ten repetitions, switching arms and repeating.
  • Cardio intervals II (2 minutes) – ‘Skipping rope’ with a make-believe jump-rope for around sixty seconds and then shuffling sideways for a minute.
Belly-Tightening Routine

The following moves are great for tightening the belly.

Flutter Trunk Lifts
  • This ab-tightening exercise is to be commenced by lying with back to brace the ground, bending knees, underside of feet in contact with one another and hands placed at the back of the head.
  • Now contracting abdominals and lifting the upper body (above the waist) away from the ground and reach arms towards the feet.
  • Returning hands to the backside of the head and lowering to initial pose. Doing ten to fifteen repetitions.
Rotary Trunk plus Leg Lifts
  • An ideal exercise for the obliques muscles and upper back.
  • Start off by lying down flat and feet on the ground with hands at the back of the head.
  • Lifting upper body (head, neck and shoulder region) away from the ground and bring left shoulder towards right knee and keeping left foot on the ground.
  • Lowering to initial pose and repeating on the left side as well. Doing ten to fifteen repetitions and alternate sides.
Toe Dips
  • Lying flat on the floor with hands to the back of your head, knees bent perpendicularly over the hip region.
  • Lifting the upper body (head, neck shoulder region) away from the ground.
  • Drawing abdominals inwards as one lowers right foot towards the ground as though one were attempting to dip one’s toes in water.
  • Switching legs and keeping upper body hoisted off the ground.
  • Doing ten to fifteen repetitions and alternate sides. For simplifying the exercise, try keeping head on the ground and one’s arms to the sides all through the exercise.

Shed Post-Pregnancy Pounds: Toning Strength and Cardio Workout – Part I

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