Not Just Kegels: The Exhausted Mama's Guide to Pregnancy & Postnatal Wellness by Sujata Martin

Author:Sujata Martin [Martin, Sujata]
Language: eng
Format: azw3, epub
Published: 2020-12-03T16:00:00+00:00

Transverse Abdominis (TA) Strengthening

Setup - Begin sitting on a firm surface with your hands on your belly and feet planted on the floor.

Movement - Take a deep breath in, and as you exhale, draw your abdominal muscles upwards & inwards towards your spine. Hold for 3-5 and relax.

Reps – Quality over quantity. Start with 5 reps, adding 1-2 reps at a time to increase to 10.

Tip – Upgrade exercise by performing on an exercise ball for added core challenge. Count aloud to avoid holding your breat h. For added challenge perform with Kegel routine (In breath - Reverse Kegel, Out breath - Kegel).

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