アンナ・ニコル・スミスさんのインスタグラム写真 - (アンナ・ニコル・スミスInstagram)「First Postpartum Workout! Swipe to the end for a special guest! 🥰 I think running back and forth to baby should somehow count as cardio right?! 😅 . Your first workout postpartum should focus on restoring your core strength and re-establishing that mind/muscle connection with your TVA (transverse abdominus: your deep inner core muscles). Especially if you had a C-Section like me. . VERY important: keep your back flat to the ground through every one of these moves. Without your back flat, you won’t be able to properly engage your deep core muscles and your lower back will take over, likely resulting in lower back pain. . If you struggle with keeping your back flat, this usually means your core is not strong enough to keep a flat back, so simply stop once you notice your lower back is arching, and over time as you practice these, your core will get stronger and you’ll be able to keep it flat for longer. 😊 . 💗 Diaphragm Breathing (refer to my IGTV video with the pink bottoms and white top if you don’t know what this is or how to do it.) Also, notice my hand in this video. Since sometimes it’s hard to see the belly rising and falling, I use my hand to demonstrate each part of the breath 💗 Heel Slides: Inhale as you extend your leg, exhale + engage your TVA as you bring it back up 💗 Toe Taps: Exhale as you lift your leg + engage your TVA, inhale as you return to the starting position 💗 Now mix the prior two moves and make it a bit more challenging by not letting your heel touch the ground. Inhale as you extend, exhale + engage your TVA as your bring your leg back up 💗 Toe Taps with knees at a 90 degree angle: Remember to keep your back flat to the ground. Exhale + engage your TVA as you lower your foot, inhale as you lift it . If at ANY point you notice your belly “coning” or bulging, stop doing these exercises and consult a physical therapist who can identify if you have diastasis recti (separation of the abs) and guide you on healing it ❤️ . #6weekspostpartum #fbggirls #fbgmoms www.annavictoria.com/fitbodyapp」9月27日 0時28分