Feel Good Hips

Strengthens and stabilizes the mother body's hip region.

Exercises:

1. Kegel Exercise

   

   Maybe not so charming and fun exercise, but important - strong pelvic floor muscles - will make your life easier. Intelligent invested training minutes throughout life and extra frequent as a mother. Kegel exercise makens your pelvic floor muscles stronger. One reason to strengthen the pelvic floor muscles is to hold the uterus in place - when it returns to normal after pregnancy, the muscles are often weak and flabby, they need regular training. Lie on your back, legs bent and feet on the floor. Take a deep breath, breathe in through your nose and pull the pelvic floor muscles inward and upward on exhalation. Strive to lift the pelvic floor muscles higher up on each exhale. In the beginning: Relax the pelvic floor muscles with each inhalation. When you start to get better control: Keep the tension in pelvic floor muscles on both inhalation and exhalation.

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2. Dynamic Hip Lift

   

   Begin laying on your back and place your feet as close to your butt as possible. Lift your hips up by activating the muscles on the back side of your body. Lift up to a straight line from shoulders to knees. Reverse slowly and lower.

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3. Static Hip Lift

   

   Begin laying on your back and place your feet as close to your butt as possible. Squeeze butt muscles and lift your hips up to a bridge. Hold the position and squeeze butt muscles as much as possible. Lower in control.

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Feel Good Hips is 1 of 20 workout routines in Poworkout Mama. Available for iPhone and iPad.