Читать книгу An Unfit Mother: How to get your Health, Shape and Sanity back after Childbirth - Kate Cook - Страница 27

What it does: This exercise has amazing benefits. It helps strengthen the deepest abdominal muscles, drawing in your waist as well as building strength in the lower back.

You will need: A mat or towel.

1 Lie on your back on the mat, with your knees bent and feet flat on the floor. Keep your head and shoulders on the floor and put your arms by your sides, with palms facing down.

2 Keep your spine in a neutral position, meaning in line with your hips and shoulders and not arched.

3 Breathe in with a big breath through your nose and then gently exhale through your mouth as you pull your navel towards your spine, tilting your pelvis so the pubic bone lifts and your lower back presses into the floor.

4 Hold for 2 seconds, release and return to the start.

5 Repeat 12 times. Rest and then get on with another 12.