New mom Gisele Bundchen owned the red carpet at this week’s Met Costume Institute Gala. (She won our on-line best-dressed poll too.) Her body after baby is a thing of wonder, for sure. How, oh, how did she get that body back so fast? Amazing genes, of course, but she did have help. She worked with Celebrity Trainer Tracy Anderson, who has also helped Gwyneth Paltrow, Kate Hudson and Courteney Cox get back in shape after giving birth.
Now Tracy shares 5 exercises for new mommies to start getting their pre-pregnancy bodies back with GLAM SLAM readers.
Post Natal Exercises:
All exercises should be performed on a mat, in front of a mirror, keeping your abs completely engaged!
Ab Crunch with Leg Lift
Lie on your back, left leg straight out in front of you, right leg slightly bent about a foot off the mat. Hands behind your head, upper body lifted in a crunch (like you are doing a sit up). Leave the left leg straight on the mat while you lift the right leg up to 90 degrees, slightly bent. Continue to lift the right leg up and down, maintaining the crunch in your upper body.
Ab Crunch with Crossing Leg
Lie on your back, left leg bent, foot on mat. Hands behind your head, upper body lifted in a crunch. Right leg straightens out towards the front right diagonal (staying about a foot off the mat) and then it bends up to cross over the left knee (without touching the knee), keeping the right hip on the mat. Continue to kick out to the front diagonal and then lift to cross the right knee over the left, maintaining the crunch in your upper body.
Knee in to Kick Back
Lie on your side on your left hip, supporting your body with your left forearm, left leg is bent on the mat, right hand is on the floor in front of your abs. Bend the right leg in (the right shin is parallel to the mirror) and then straighten it behind you (the bottom of the foot points to the back of the room). Continue to bend and straighten the right leg, keeping your abs in, shoulders down, and using your arms for support.
Straight Leg Swing
Lie on your left hip, supporting your body with your left forearm, left leg is bent on the mat, right hand on your right hip. Straighten the right leg to the front of the room (bottom of foot points toward the mirror). Keeping the leg straight, swing the leg up to 90 degrees (the bottom of the foot points toward the ceiling) and then swing it back down towards the mirror. Make sure to keep your abs engaged and your shoulders down.
Full Plank to ½ Plank
Interlock your hands and place your forearms on the mat in front of you. Bring your body into a plank position with your feet about 2 inches apart. Lower your knees to the mat, keeping the straight line in your body, shoulders down and your abs in and engaged. Continue to lift and lower your knees, moving from full plank to half plank. Make sure you keep breathing!
Tracy’s Tips:
Make sure you get your doctor’s approval before starting any exercise program.
Make sure you give yourself the time to exercise.
You want to be very careful and specific about getting your abdominals back into shape. Your body is very delicate in this stage and it will mold to whichever workout regime you choose to follow.
To get that flat tummy back, keep your abs in through these exercises and pump up your cardio as quickly as possible. An hour of Tracy Anderson Dance Cardio, 5 days a week, will whip you back into shape in no time! (Tracy has five new workout DVD’s available at her website.)
Eat a healthy balanced diet, rich in whole natural foods.
For more tips and info on Tracy’s DVD’s, head to www.tracyandersonmethod.com.
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