1、一 产后核心训练121 Beginners Side PlankStarting PositionLie on your left side,propping up your body on your left elbow.Place your elbow directly beneath your shoulder.Bend both of your knees at 90-degree angles,stacking your thighs on top of one another.Place your right hand on the floor in front of your b
2、ody for support.Ensure that your body from your head down to your toes is in a straight line with a neutral spine.Engage your abdominals by pulling your belly button in towards your spine.ActionLift your hips up so that your torso comes off the ground and your body is in a straight line from your he
3、ad down to your knees.Try to hold this position for 15-30 seconds and gradually build up to 3 minutes or more.Aim for 1-3 sets.Special InstructionsDont allow hips to drop to the ground.Keep breathing steadily,pulling the abs in to support you.The Modified Side Plank is a more advanced version of thi
4、s exercise.22020/4/62 Diastasis Recti TestStarting PositionDiastisis recti,a separation in the midline of the abdominal wall,must be checked while lying on your back.Although lying in this supine position is not recommended during EXERCISE after the 1st trimester,this is a TEST,not an exercise.Becau
5、se it takes less than a minute,it will not cause any problems for you or the baby.If you start to feel lightheaded while doing it,sit up and discontinue the test.If you are uncomfortable performing this test on your own,ask your health care provider for help.ActionLie on your back with knees bent,fe
6、et flat on floor.Slowly lift your head and shoulders off the ground(like a small crunch),placing your fingertips in the softened gap of the center of the belly(just above the bellybutton).Measure how many finger widths you can fit into the gap.Special InstructionsEveryone has a gap of 1-2 fingers wi
7、de,but if you can fit three or more fingers in the gap,you have too large of a separation to do most abdominal exercises without possibly making the condition worse.If you have a wide diastasis,focus on low level pelvic tilts and crunches with a towel wrapped around your waist,which helps pull the s
8、eparation together.With hard work a diastasiscan be narrowed.*If postpartum,wait until 3 days after delivery to perform this test.32020/4/63 Bridge with Twist(Postpartum C-section)Starting PositionLie flat on your back,knees bent,feet hip-width apart and flat on the floor.Place your hands on the flo
9、or at your sides.Keeping the spine neutral,pull your belly button in towards your spine.(Maintain this abdominal contraction throughout the exercise.)ActionEXHALE:Slowly lift your hips up toward the ceiling,allowing your buttocks and lower back to rise off of the floor.Slowly lower one hip down towa
10、rds the ground,return to center,switch sides,and return to center.INHALE:Relax and slowly lower your hips back down,allowing your body to rest on the ground.Repeat 10-15 times,for 2-3 sets.Special InstructionsThis will assist in preventing gas pain after surgery.Tighten pelvic floor while up in brid
11、ge.Maintain a neutral spine and dont forget to breathe.You shouldnt feel discomfort in your lower back.If you do,make sure you abs are pulled in,try using a smaller range of motion,and/or dont hold the bridge as long as recommended.42020/4/64 Lying Pelvic Tilt(Postpartum)Starting PositionLie on your
12、 back,knees bent,feet flat on the floor,spine in a neutral position.Place your hands behind your head and neck for support(pictured)or at your sides.ActionWhile slowly exhaling,roll your hips backward until your lower back is flat on the floor.Inhale and return to the starting position,then roll the
13、 hips forward until your lower back arches slightly.Repeat 10-15 times,1-3 sets.Special InstructionsFocus on moving the lower back,not your trunk or thighs.Dont tilt to the point of discomfort.52020/4/65 Bridging(Postpartum)Starting PositionLie flat on your back,knees bent,feet hip-width apart and f
14、lat on the floor.Place your hands on the floor at your sides.Keeping the spine neutral,pull your belly button in towards your spine.(Maintain this abdominal contraction throughout the exercise.)ActionEXHALE:Slowly lift your hips up toward the ceiling,allowing your buttocks and lower back to rise off
15、 of the floor.Hold here for 3-5 counts.INHALE:Relax and slowly lower your hips back down,allowing your body to rest on the ground.Repeat 10-15 times,for 2-3 sets.Special InstructionsMaintain a neutral spine and dont forget to breathe.You shouldnt feel discomfort in your lower back.If you do,make sur
16、e you abs are pulled in,try using a smaller range of motion,and/or dont hold the bridge as long as recommended.62020/4/66 Crunch with Twist(Postpartum)Starting PositionLie on the floor or a mat on your back,with knees bent,feet flat,arms extended forward.Keep a space between your chin and chest(look
17、ing diagonal towards the ceiling).ActionEXHALE:As you lift up,rotate upper body toward one side,then rotate back to center.INHALE:Lower your back to the floor.Repeat on the opposite side.Complete 10-15 repetitions,1-2 sets per session.Special InstructionsMake sure you keep your abs pulled in towards
18、 your spine throughout the entire movement.Raise your head and shoulders so they are just off the ground,or until you feel your abdominal muscles start to contract(keeping the head,neck and shoulders in line and avoiding tucking the chin in as you crunch)The Sahrmann#1 exercise(shown in this group)i
19、s ideal for targeting transverse(lower)abmuscles.The traditional crunch targets the upper ab muscles(recti).72020/4/67 Opposite Arm and Leg LiftsStarting PositionKneel over your baby on your hands and knees.Your hands should be directly below your shoulders and your knees should be directly under yo
20、ur hips.Keep your spine and neck neutral and engage abdominals.ActionEXHALE:Slowly raise your left arm and right leg up into the air,balancing on the other hand and leg that are touching the ground.Lift as high as you can,until both your leg and arm are parallel to the floor.Hold for 1-3 seconds.INH
21、ALE:Slowly return to start.Repeat with the opposite sides to complete one rep.Aim for 1-3 sets of 10-15 repetitions.Special InstructionsBreathe steadily throughout this exercise Do not lock out your elbows.Keep your shoulders and hips square to the ground.Try to move as slowly and controlled as poss
22、ible,without using momentum to help you.Make it easier:Work your way up to this exercise by practicing in the same position but lifting only one limb(just your arm or just your leg)at a time.82020/4/68 PlankStarting PositionBegin this exercise by kneeling over your baby with your knees and forearms
23、on the floor.Your elbows should be placed directly below your shoulders.Keep your feet together and your spine(including your head and neck)in a neutral position.Your feet should be touching or no more than an inch apart.ActionLift your body up on your forearms and toes,keeping your body as straight
24、 as possible.Maintain this position for as long as possible and challenge yourself to longer periods in the plank position.Try to hold the position for 15-30 seconds in the beginning,working your way up until you can hold the position for 3 minutes or longer.Repeat 1-3 times.Special InstructionsDont
25、 let your hips/knees drop,your butt raise,or your weight shift to one forearm.You should be able to draw a straight line through your body from your head through your heels.Breathe steadily and engage your abs.92020/4/69 Crunch with Twist on BallStarting PositionBegin by sitting on top of the Swiss
26、ball.Slowly walk your feet forward until the ball is at your mid to lower back.Your knees should be directly above your ankles in this position.You can either cross your arms over your chest(not pictured)or place your hands behind your ears.Do not put them behind the head or clasp them together behi
27、nd your head.Engage your abdominals by pulling your belly button down towards your spine.ActionEXHALE:Crunch up,using your abdominals(as if bringing your ribs towards your hips)and twist to the left,as if reaching your right arm toward your left leg.Keep you neck in a neutral position.INHALE:Return
28、to center,then lower yourself back to the starting position to complete one rep.Aim for 1-3 sets of 10-15 repetitions on each side.Special InstructionsKeep space in between your chin and chest,so your spine stays in a neutral position.Balance yourself on the ball with as much upper body weight off t
29、he ball as possible.Draw your navel in towards your spine during the movement,being careful not to let your tummy pooch out.Make it harder:Bring your legs to a narrower stance which will decrease stability on the ball.102020/4/610 Reverse Crunches with BabyStarting PositionLay baby face-down on your
30、 shins,facing you while you lie on your back.Hold onto baby with your hands to keep her secure.Keeping your knees bent and your feet off the floor,engage your abdominal muscles by pulling your belly button in towards your spine.Keep a space between your chin and chest(looking diagonal towards the ce
31、iling).ActionEXHALE:Lift from your hips,pulling your knees towards your chest,focusing on your abdominals.INHALE:Slowly lower hips and legs back down to the starting position to complete one rep.Aim for 1-3 sets of 10-15 repetitions.Special InstructionsSafety should be your main concern,for you and
32、the baby.Make sure that baby is totally secure in all movements.If any exercise is uncomfortable or too strenuous with baby,try it without baby first.This is a very slow,small and deliberate movement.Be careful not to use momentum.Try to keep the motion controlled by your abs.112020/4/611 Crunches(P
33、ostpartum)Starting PositionDo NOT perform if DiastasisRecti is PresentLie on the floor or a mat on your back,with knees bent and hands crossed in front of your chest.Feet should be flat on the ground.Keep a space between your chin and chest(looking diagonal towards the ceiling).ActionEXHALE:Raise yo
34、ur chest until your shoulder blades lift off the floor.INHALE:Slowly lower back to floor.Repeat 5-15 times,2-3 sets,gradually progressing.Special InstructionsA simple way to progress as you gain strength and endurance in your abs:First do crunches with your arms outstretched,reaching your hands towa
35、rd your knees.Second,try crunches with your arms across your chest(pictured here).Lastly,you can do crunches with your hands placed behind your head and neck for support.Dont use your hands and arms to help lift you up-use abdominals and hips.Keep your abdominals pulled in towards your spine through
36、out the entire movement.Raise your head and shoulders so they are just off the ground,or until you feel your abdominal muscles start to contract(keeping the head,neck and shoulders in line and avoiding tucking the chin in as you crunch)。122020/4/612 Sahrmann Exercise#1(Postpartum)Starting PositionLi
37、e on your back on the floor with knees bent,feet flat,and arms at your sides.Tighten abdominal muscles as your exhale,pulling the naval toward the spine without flattening the back.ActionEXHALE:Keeping one knee bent,slowly slide the other leg out until it is parallel with the floor.INHALE:Slide the
38、straight leg back to the bent knee position.Relax your abdominal muscles.Repeat with the other leg,while maintaining the relaxed curve in your back.Special InstructionsThe goal is to perform 20 extensions with each leg without losing form(or abdominal contraction)during each repetition.132020/4/613
39、Crunches with BabyStarting PositionLie down on the floor or a mat with knees bent,feet flat on the floor.Sit baby on your hips,resting against her back against your thighs.Gently hold her in position.Keep a space between your chin and chest(looking diagonal towards the ceiling).Engage your abs by pu
40、lling your belly button towards your spine.ActionEXHALE:Hold onto baby and raise your chest until your shoulder blades lift off the floor.INHALE:Slowly lower back to floor to complete one rep.Aim or 1-3 sets of 10-15 repetitions.Special InstructionsSafety should be your main concern,for you and the
41、baby.Make sure that baby is totally secure in all movements.If any exercise is uncomfortable or too strenuous with baby,try it without baby first.Focus on using your abs in a slow,controlled manner.Make sure your abs stay engaged throughout both phases of this movement.Raise your head and shoulders
42、so they are just off the ground,or until you feel your abdominal muscles start to contract(keeping the head,neck and shoulders in line and avoiding tucking the chin in as you crunch)The Sahrmann#1 exercise(shown in this group)is ideal for targeting transverse(lower)abmuscles.The traditional crunch t
43、argets the upper abmuscles(recti).142020/4/6二伸展类运动152020/4/61 Basic Breath(Postpartum)Starting PositionLie on your back,arms resting on your belly,knees bent,feet flat on the floor.Breathe normally a few times.Dont flatten your back or tilt your pelvis,but try to maintain the natural curve of your l
44、ower back.Breathe slowly and deeply.ActionTake a deep breath and tighten your abdominal muscles as you exhale,pulling your navel toward your spine.Concentrate on contracting the muscles below the belly button without flattening the back.Special InstructionsWhen you are able to contract and relax you
45、r abdominal muscles without arching or flattening the back,you are isolating the correct muscles(and can safely move onto Sahrmann Exercise#1).1622 Biceps and Shoulder StretchStarting PositionBegin this stretch in a standing position with your feet approximately shoulder width apart.Clasp your hands
46、 together behind your back.ActionRoll your chest out and raise your arms up towards the ceiling.Hold and then relax.Repeat twice,holding each stretch approximately 12 to 15 seconds.172020/4/63 Chest Stretch with Resistance BandStarting PositionStand in a comfortable position,legs staggered,abs engag
47、ed,knees slightly bent,toes pointing forward.Grab the ends of the resistance band and extend your arms overhead,keeping your hands in line with the shoulders,elbows soft,palms facing forward(not pictured).ActionPull your arms further apart to open up the chest and allowing the band to move further b
48、ehind your head.Your wrists might rotate slightly outward,but try to keep your wrists in line with your forearms.Breathe steadily.Hold stretch for 10-30 seconds,repeating 1-3 times.Special InstructionsChest stretches are great for new moms whose chest muscles tend to be tighter at this time.Increasi
49、ng your flexibility here is also important in improving your posture after pregnancy(which tends to round your shoulders forward).1824Hamstring StretchStarting PositionBegin standing with both feet on the ground,shoulder width apart.ActionSlowly lower your upper body by bending at the waist and dang
50、ling your arms down towards your feet.Attempt or touch your toe and hold the position for 12 to 15 seconds.Repeat two times.Special InstructionsDo not bounce when performing this or any other stretching exercise.Stretching should not hurt,if so you are going too far in your movement.192020/4/65Lower
