Riding after having babies is a challenge! Not only are we completely different humans; our brains work differently, our bodies are different, our confidence might be less, but when it's hard to even get back into the saddle it can feel really embarrassing.
First off - don't let anyone, and I mean anyone shame you for your diminished strength, flexibility and grace. You have done an amazing thing carrying and delivering a baby; whether vaginally or c-section the toll on our bodies is massive. It is to be expected that your core, flexibility and glutes will be stiff, sore and weaker. Yes, some women can 'bounce back' without missing a beat, but my friends...this isn't the norm ok! So, stop comparing yourself to someone else, stop letting anyone shame you. Be proud for getting back out there my friend!
After the birth of each of my daughters, I can still remember the scary feeling that I almost couldn't get on; then when I finally did manage to get in the saddle I felt sooooo top heavy! Any quick movements from my horse had me flopping around like a dummy this way and that. (Ok, that might be an exaggeration but that's what it felt like!)
I took a few exercise programs to start regaining strength in my body. I also went for walks to increase my stamina and focused on targeted muscles with each step. Tighten Glute with each step. Engage my core for 20 steps, relax for 10, engage my core for 20. Tighten the thigh each step. Walk on tip toes. This was a fantastic starting point and often had me startled by how much I would sweat and how much I could feel the effects afterwards.
Once I felt stronger walking I knew I was ready to add in daily exercises. These 7 exercises helped me get back in the saddle after having kids. I loved how they were gentle, encouraged a flat tummy, but I could quickly feel them changing my body for the better!
If you'd like to see a short video where I show a few demos you can check that out here:
Here is a summary of the exercises that helped me the most!
1. Pelvic Tilt/Engage Core while laying on floor knees bent
2. While your core is engaged in doing the above exercise, bend side to side to touch your heels
3. Hip thrusts while laying on back with knees bent. The next step is when your core is raised add in a bent leg lift
4. Plank - start with short times, work your way up
5. Pushups - start with wall/ then hands-on bench knees floor, then standard "girl" pushups, then full pushups.
6. Squats - use a chair under your bum to assist you.
7. Step-ups onto a stable surface are also amazing and mimics getting on a horse a bit too. If using a chair lean it against a wall and make sure it's not tippy!! Falling off hurts trust me.
8. Bonus - Exercise ball sit: Engage your core and gently sway your hips side to side and front to back. Add in circles both ways. Perfect to do while watching your favourite TV show or while working at a desk.
Disclaimer! I am not a doctor or physical therapist...take this advice as just that,.... advice from a momma of two who struggled to ride/get on my horse after having babies.
Like what you heard? be sure to join My Facebook Community
2. While your core is engaged in doing the above exercise, bend side to side to touch your heels
3. Hip thrusts while laying on back with knees bent. The next step is when your core is raised add in a bent leg lift
4. Plank - start with short times, work your way up
5. Pushups - start with wall/ then hands-on bench knees floor, then standard "girl" pushups, then full pushups.
6. Squats - use a chair under your bum to assist you.
7. Step-ups onto a stable surface are also amazing and mimics getting on a horse a bit too. If using a chair lean it against a wall and make sure it's not tippy!! Falling off hurts trust me.
8. Bonus - Exercise ball sit: Engage your core and gently sway your hips side to side and front to back. Add in circles both ways. Perfect to do while watching your favourite TV show or while working at a desk.
Disclaimer! I am not a doctor or physical therapist...take this advice as just that,.... advice from a momma of two who struggled to ride/get on my horse after having babies.
Like what you heard? be sure to join My Facebook Community
If you're looking for more one-on-one coaching to get you a stronger core, better flexibility and higher confidence, shoot me a message HERE!
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