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Kegels! Kegels! Kegels!

| Filed under: HealthChristopher Slevin

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Perezitos.com's newest contributor, Christopher Slevin, Sweat Garage's fitness trainer to the stars, is back with some more helpful exercise tips.

For moms who have just recently given birth, there's eventually going to become a time when you want to work on tightening those Kegel muscles again.

Christopher has some simple, but effective exercises to help you.

He says:

Hey moms, it's Christopher bringing you some fun, low impact exercises for you to try this week. The key is making the time to workout. I know it's hard with a new baby and busy schedule. But the more consistent you are the better, and back to pre-baby body in no time!

Beginner: Kegels
Sit on a chair or bench, feet shoulder-width apart, arms extended. Contract your pelvic muscles as if you're trying to stop peeing and stand. Hold the kegel for 2 seconds while standing release and sit back down. Do 1-3 sets of 10-20 reps.

Make it harder: Kegel + Leg Raise
Start on your feet and raise one leg off the ground, keeping it straight. Do the kegel and sit down keeping your leg off the ground and raising it slightly as you sit down. Hold the leg straight and the kegel for 2 seconds and then release both. Do 12 reps for each leg.

Floor Bridges:
Lie on your back knees bent and feet flat on the floor. Arms by your side palms down. Squeeze your abs tight, push down on your heels into the ground and raise your butt and hips off the floor. Use your hands to stabilize you. Hold hips up (top of bridge) and squeeze your butt together and tighten your abs, kegel squeeze and hold for 3 seconds. Slowly return to floor and release. Do 1-3 sets of 10-20 reps.

Your workout: 4 rounds (one round = the whole workout once)
Kegels - 15 reps
Kegel + Leg Raise - 10
Other Leg - 10
Bridges - 15

And for more workout tips, follow Christopher at @ChristopherSlev! Also, don't forget that if U have any questions, U can email us at Tips@Perezitos.com!

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