12 postnatal fit ball exercises for mums

In the same way that fit/gym/swiss balls (they have many names!) are great to exercise with during pregnancy they are perfect for new mums, particularly in the weeks and months following childbirth when you are gradually regaining your strength and fitness.

Your deep core muscles, back, surface abs and pelvic floor may all be weakened by pregnancy and childbirth and working out with the ball is perfect to aid their recovery. This is because anything you do on the ball is going to require you to balance and stabilise yourself using your deep abdominal muscles (or TVA – Transversus abdominis). You can also do a huge variety of exercises with a gym ball (especially if you also have a set of dumbbells) to work your whole body and keep your workouts interesting!

Check out my postnatal gym ball workout – 12 exercises to work your whole body:

http://www.bump2mumfitness.com/12-postnatal-fit-ball-exercises-for-new-mums/

Enjoy! x

Banish the bingo wings!

Your triceps run along the back of your arm from your shoulder to your elbow. They can become wobbly and saggy (the bingo effect!) but can be targeted very effectively with some simple exercises.

Try some tricep dips:

  • Sit on the edge of a stable step or chair with your hands by your sides and fingers facing forwards.
  • Move your bum off of the edge with your legs bent and feet placed about hip width apart on the floor.
  • Straighten out your arms, just keeping them very slightly bent.
  • Bend your elbows so that your bum goes towards the floor and your elbows point backwards. Stay close to the edge and aim to bend your arms to 90 degrees (if you can comfortably).
  • In a slow controlled way push back up to the starting position.

Repeat 15-20 times and do 2 sets (or build up to this). Strappy tops here we come!

To make this harder you can’t straighten your legs.