Posture and lower body

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Standing posture
After having a baby, pushing a pram, bending and carrying will all place demands on your back and stomach. That's why it's so vital to keep your posture correct. Here's how to ensure you are standing with good posture and protecting your back.

Stand with your feet hip-width apart with your weight spread evenly over both feet. Ensure the whole foot is in contact with the floor.
Soften the knees and align them over the ankles. Tilt the pelvis to correctly align the spine.
Pull in and tighten the abdominal muscles.
Lengthen the spine by lifting up out of the hips.
Relax the shoulders and 'open' the chest.
Lengthen the neck keeping the chin parallel to the floor. Look straight ahead.

Pelvic tilts

Lie on the floor with knees bent and feet flat. Place one hand on your tummy.
Tilt your pelvis upwards which will lengthen your spine and push your lower back towards the floor. The front of your pelvis should lift slightly and you will feel your abdominal muscles tightening as you tilt.
Breathe out as you tilt and in as you relax. Try to keep your bottom on the floor.
Don't over-arch your back. Do 3 sets of 12 then relax.

Squats
These will tone and strengthen your bottom and thighs.

Stand with your feet about one and half times hip distance apart. Make sure your stomach muscles are tight.
With your feet flat on floor bend your knees and lower your body. Keep your back flat and let the weight go down through your heels.
Don't let your bottom come lower than your knees. Your knees should be further back than your toes.
Come back up to starting position. Do 2 sets of 12.

Lunges
These will also strengthen and tone your bottom and thighs.

Stand with your feet about hip distance apart. Take a large step forwards with one foot and hold this start position.
Bend your back knee first and your front knee second. Lower your body straight down.
Push back up through the heel in front. Do 2 sets of 12 then change legs and do another 2 sets of 12.

By Liz Stuart