Having kids is a blessing but during pregnancy, your core is weakened, which puts strain on your lower back muscles. This often leads to lower back pain once you’ve given birth. Sure, you can head to the physiotherapist or try acupuncture, but this will only alleviate the symptoms and not address the root of the problem: your weak core.
Ashleigh Iovino, a personal trainer at women’s fitness company FitMom, shares five exercises to help you rebuild your deep, underlying core stomach muscles – and banish lower back pain!
1 Pelvic tilt
Lie on your back with your knees bent, feet flat on the ground and your arms at your sides. Place a pillow beneath your lower back for added support if necessary. Inhale slowly and as you exhale, pull your belly button towards your spine, tuck in your pelvis slightly, squeeze your bum and do a kegel exercise. Hold for five seconds then release. Do 10 repetitions.
2 Bridge squeeze
Lie on your back with your knees bent and your feet hip-width apart. Inhale slowly and as you exhale, raise your bum and hips until they form a straight line with your back. Squeeze your glutes and hold for five seconds before returning to the start. Do 10 repetitions.
3 Heel touches
Lie on your back with your knees bent and your feet hip-width apart. Lift your head and shoulders off the ground and draw your belly button towards your spine. Slowly reach to touch your right heel with your right hand, then repeat on the left side. Ensure your core is engaged throughout. Do 10 repetitions.
4 Front plank
Lie on your elbows with your legs extended out behind you. Bring your bum up until it is in line with your back and engage your core. Ensure your hips are level and parallel to the floor. Hold for 20 seconds, and repeat three times. Slowly build up your strength until you can hold the plank for one minute.
5 Leg lowers
Lie on your back with your arms beside you, your belly button pulled in towards your spine and your legs raised in the air. Keep your legs straight and together (don’t let them go past your head and don’t lift your bum off the mat), and slowly lower your legs as far as you can before bringing them back up. Do 10 repetitions.
Remember: Before you start an exercise programme after having your baby, make sure you have the all clear from your doctor first.
Looking for a workout with some punch? Try Vanessa Ntlapo’s boxing routine or see why rock climbing is gaining momentum.
