Women
s’
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itness
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WORKOUT HANDBOOK:
POSTNATAL FITNESS
SIDE-LYING LEG SERIES
Benefits: Strengthens your glutes and
obliques (side core muscles). If you had an
episiotomy, you may find one side more
difficult than the other.
Reps: 10 each side
● Lie on your right side with a neutral spine,
creating a small gap under your waist to
ensure your core is active. Place your head on
your extended right arm and rest your left hand
in front to stabilise you. Exhale as you flex your
left foot and sweep your leg forwards, only as
far as you can maintain a neutral spine (A).
● Inhale as you point your foot, sweeping your
leg back and squeezing your glute to open the
front of your hip without arching your back (B).
SEATED SPINE TWIST
Benefits: Mobilises your spine in rotation and
stabilises your pelvis against rotation.
Reps: 5 each side
● Sit tall with your legs extended if your hamstrings
allow. If not, you can have a small bend in your knees
or sit on a cushion. Flex your ankles and inhale, as
you raise your arms in front of you (A).
● Bend your right elbow and take your hand to your
armpit. Exhale three controlled pulses to rotate to the
right. Grow taller between each short, sharp exhale
androtatea littlefurtherwitheachone(B).
BIRD DOG
Benefits: When you move opposite arms to legs,
it strengthens all the small stabilising muscles in your
spine. It also helps your core stability.
Reps: 4 each side Sets: 2
● Start on all fours with a neutral spine. Shoulders over
wrists, hips over knees (A).
● Exhale as you simultaneously raise your left arm and right
leg in line with your torso (B). The slower you move, the
easier it is to control and the more you’ll get from the move.
● Inhale to lower your arm and leg at the same time.
B
A
B
A
A
It can be easy to let your waist drop to the floor. Keep it lifted
to maintain your core engagement.
As you twist, check that your knees and feet stay
aligned. Feel your sit bones root down into
the floor and initiate the rotation from
your core and ribcage.
B
If your hips and
shoulders wobble,
modify the move by
sliding your fingertips
and toes along
the floor, keeping
contact with it.