Photos: Postnatal exercise program
Basic Breath 2
Credit: Candice Gaines / WFAA
Basic Breath—Lie on your back with your knees bent and a neutral spine. Don’t flatten or excessively arch the lower back. Take a deep breath and while exhaling, tighten your abs and pull your belly button towards your spine. Key point—Contract your muscles without arching or flattening your lower back. Contract and Relax. · Exercise #1—Perform the Basic Breath and keep one bent while slowly sliding the other leg out until it is 2-3 inches above the floor. Bring the leg back and repeat. · Exercise #2—Perform the Basic Breath and lift one knee towards the chest. Straighten the leg so it about 2-3 inches off the floor. Return to start and repeat on the other leg. · Exercise #3—Perform the Basic Breath as you bring your knees to 90 degrees with your feet flat on the floor. One leg will stay bent while you lower the other leg towards the floor while you tap with your toes. Repeat on the other leg. · Exercise #4--Perform the Basic Breath and bring both knees up to 90 degrees. Keeping one knee in this position, slowly straighten the other leg out to 2-3 inches above the ground. Return to the first position and repeat. · Exercise #5--perform the Basic Breath and bring your knees into your chest. Extend your legs so they are perpendicular to the floor. Slowly lower them until your low back arches. Return back to start and repeat working up to 20 repetitions. *Consult your doctor before starting a new exercise program
