Ashley Whitson has over 10 years of experience working with people of all ages and ability as a personal trainer and a group fitness instructor. She is an American Council on Exercise (ACE) Certified Personal Trainer, Pilates Instructor certified through the Kane-Kinected Pilates Center, Functional Movement Systems (FMS) Professional, NeuroKinetic Therapy (NKT) Practitioner, Pre/Post Natal Exercise Specialist certified through The American Fitness Professionals and Associates (AFPA), an Instructor of the Martha Graham Dance Technique through the Martha Graham Dance Center, and holds a Bachelor of Arts Degree in Dance from the University of Massachusetts Amherst. Ashley has appeared in several publications as a fitness model and is a writer for The Epoch Times.
Spiderman Crawl stimulates vestibular, visual and proprioceptive faculty needed for climbing. It calls for full range of motion at the hip, which is very important. Low walks help lead with your feet in climbing and develop good footwork. Deep Squat Jumps, TRX arm row with Rotation and Negative pull-ups work great to improve overall strength.
Lying on your back, hold a stability ball between your hands and extend the arms straight up to the ceiling. As you exhale, stretch the arms overhead as far as possible without arching the mid-back. Then place heels on the stability ball, relaxing the legs. Gently press the ball away and back towards you while maintaining intra-abdominal pressure.
Lay face up with knees bent, put hands on hip bones. Locate your pubic bone and check if the hip bones and the pubic bone are all on the same plane. If your pubic bone is pointing towards the roof then you've a posterior tilt and if its pointing downward you've an anterior tilt. Exercises like dead bug, planks and roll- outs will help correct these tilts.
Kegel exercises are designed to strengthen the pelvic muscles. One needs to ascertain whether his pelvic floor is really weak. Signs of a weak pelvic floor include poor sex drive, pelvic pain and bowel disorders. Determining which quadrant of your pelvic floor will help lock in on the right type of kegel or anti kegel exercise for you.
Reducing your tummy after C-section is about not just looking good but also your health. So gently massage your stomach to break up the tissue. Take up these light exercises to tone your tummy and get it in good shape. Know that it is important to focus on your health as well post the procedure and not just the baby's.
Plank elbow to hands helps strengthen the upper body and stabilizes the rest of the body. Single leg bridge with leg abduction helps strengthen the gluteal muscles and the body's ability to resist rotational forces. Lunge to single leg stance improves dynamic balance on one leg and pistol squats help eliminate differences b/w left and right sides of the body.
Gluteal muscles are what support and define our body' core strength, located around the hip and butt. Conventional movement doesn't require these muscles much and hence we hardly access them. Accessing these muscles requires a strong neurological connection and conscious effort to integrate these muscles with the ones you use often.
Heel Press: Lay on your back with your knees bent and feet ﬂat on the ﬂoor in one line with the hips, knees, and ankles. Now press your heel to the ﬂoor and concentrate on the strength of the contraction at the buttocks. If you feel the calves working too much, lift the toes up and press only the heels to the ﬂoor. This will help restore strength to your gluteal muscles.