Post-Natal Workout

Jillian Hessel, a certified fitness trainer who specializes in Pilates, demonstrates how to incorporate strengthening and toning exercises into daily motherhood activities to keep in shape. These exercises also help prepare the back for lifting a baby.

Getting out of a chair with baby

Figure A

The key here is using the legs to stand and resist the urge to lean forward and strain the back, neck and shoulders. Instead of pointing your head where you want to go, move forward to the edge of the chair to gain leverage (figure A). With one leg slightly in front of the other, hinge forward at the hip, tighten the abdominals (to keep the back very straight), then tighten the legs and push down through the feet, using the legs to stand. Practice this routine without baby, standing and sitting in a semi-workout routine.

Picking up baby from the playpen

Figure B       ;

The inclination here is to bend over at the waist to pick up baby. This puts a strain on the lower back, but can be remedied with one step: kneeling (figure B). Go to one knee when picking up baby or placing baby in the playpen. This reduces the reaching distance. When standing, push from the legs with the back straight through the feet and stand straight up.

Placing baby in a car seat

Figure C ;

Position the car seat so that you have room to put a knee down (figure C). When in the kneeling position, lift baby gently and bring him or her as soon as possible to your center of gravity, then stand up pushing from the legs. These techniques can be incorporated into a brief routine.

Guests
Jillian Hessel
Certified Fitness Trainer and Pilates Specialist / Owner, The Well-Tempered Workout
1244 N. Orange Grove Ave., Suite 4
West Hollywood, CA 90046
Phone: 323-656-1968
Fax: 323-650-4748
E-mail: studio@jillianhessel.com
Website: www.jillianhessel.com
Also in this Episode

Smart Solutions : Episode SSL-460
•	Coffee 101
•	Campfire Cooking
•	Post-Natal Workout
•	Smart Solutions of the Day