Moms do heavy lifting and leaning every day. Because of this, it is important to perform moves and stretches that counteract the imbalances created.
1. Hip Bridge
Lie faceup on the floor with knees bent and feet flat, arms on the floor by sides.
Lift hips, squeezing glutes, so that body forms a straight line from shoulders to knees. Hold for 2 to 3 seconds, then lower for 2 to 3 seconds. Do 12 to 15 reps.
Scale up: Lift 1 leg as you’re in the bridge position.
2. Bodyweight Squat
Stand with feet wide, toes turned out slightly, arms crossed (fingertips on shoulders).
Keeping chest lifted, lower into a squat so the hip crease is slightly below knees. Hold 1 count and return to start. Do 12 to 15 reps.
Scale up: Hold a dumbbell.
Start on floor in plank on palms, with body balanced between hands and feet. Keep abs tight so that your back is straight. Hold plank for 30 seconds -1 minute.
4. Bird Dog
Start on all fours on the floor. Simultaneously lift your right arm forward and left leg behind you. Hold for 1 count, then lower to start position. Switch sides and repeat; that’s 1 rep. Do 10 reps.
Scale up: Do this move from plank position instead of all fours.
5. Table-top Tap
Lie faceup on the floor with arms by sides and knees bent with feet in the air (shins are parallel to the floor).
Lower left foot to tap floor, then return to start. Switch sides and repeat; that’s 1 rep. Do 10 reps.
Scale up: Extend legs straight up and alternately lower heels to the floor with straight legs.
6. Seated Spine Twist
Sit on floor with legs extended in front of you. Cross left leg over right, placing left foot on the floor outside the right knee.
Rotate torso toward left, pressing right upper arm against left knee and reaching left arm slightly behind you, palm on the floor. Hold for 30 to 60 seconds, then switch sides and repeat.