Building Balance

January 19, 2016

As a mom, you and I both can understand the most universal challenge of finding balance. While this comes differently to each of us, Solly Baby’s style is when “mama’s dancin’ with baby on her shoulders,” or when babywearing happily helps us juggle it all while keeping what matters most the very closest.

If “physical fitness is the first requisite of happiness” (-Joseph Pilates), then instructor Jenny Redford of Hello BODY Pilates is helping build a really happy you. With your baby wrapped tight, follow her simple instructions to work as much of the body as possible, “keeping in mind that we don’t want to jostle baby too much and we want to give ample attention to your posture.”

 

 

Before you begin — 

When returning to exercise, pay special attention to reconnecting to the pelvic floor and deep abdominals. Even though the movement is mostly focused in the lower body, keep your focus on drawing in and up in the belly to initiate each movement. This will help you to support baby and to find your balance. I also recommend wrapping baby a bit higher than usual to keep their little legs out of the way.

I show both an option to do this with 2-3lb hand weights/weighted balls and without. You can opt out of the arms completely to hold baby’s head or you can place your hands on the back of a chair for balance. If you perform it as shown, 3x’s each exercise, alternate sides and repeat the series several times. You can also perform each exercise individually 8-12 times. Finally, if something doesn’t feel right, stop. See you doctor when necessary. Move mindfully always.

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Releve / Centering, Balance, Calves
Stand tall, weight in the balls of the feet. Lift and lower heels with resistance.

Passé Lunge + Arm Reach / Balance, Thighs, Glutes, + Shoulders
Bring the right knee forward, sliding the right toe up the leg to passé (as low or as high as you’re able to maintain your balance). Then reach the right leg 2-3 feet back to a lunge. Left leg bends 45-90 degrees, knee over foot. Arms reach forward, palms up. Body hinges to a slight diagonal. From the lunge, lift and press the hips forward over the standing leg as you bring the right leg directly back to your passé. Body returns to upright.

Plié, heel lifted + Arm T / Inner-thighs + Quads
From the lunge, pivot 90 degrees toward your back leg to a wide second position. Legs Rotate outward. Lift the right heel as both knees bend deep to 90 degrees and lift to standing. Arms hold in a T, palms up. The back and chest are broad, shoulder blades reach down. Knees point in the direction of the toes.

Pulse Plié, heel lifted + Arm T / Inner-thighs + Quads
Lower to a deep plié, lift and lower several inches with as much control as possible. Arms hold in a T, palms up.

Hold Plié, heel lifted + Arm Circle / Biceps, Shoulders, Inner-thighs + Quads
Holding a deep plié, arms draw small circles; back and then forward. Upper body remains still, support the arm motion with your back.

Side Leg Lunge + Arm T / Balance, Glutes + Shoulders
Legs and feet rotate to parallel. Lunge into the right leg then push off from the lunge and extend right leg; balance on the left leg. Control as you resist back into the lunge. Arms hold in a T. Hips remain level.

Side Leg Lifts + Arm T / Balance, Glutes, Core + Shoulders
From your last side leg lunge, hold your balance. Lower the right leg to tap the ground then lift the leg 6-12 inches. Arms hold in a T. Hips remain level, centered over the supporting leg.

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2 Comments

January 21st 2016

Thank you so much for this!

February 12th 2016

there are one more good way to keep fit for mothers, thanks a lot for this sharing