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The New-Mom Workout: Core Toners

  • Core Toner:
    my bonnie lies over the ocean
    Place your baby on the floor, and get on all fours above her. Extend your right arm and left leg, then lower and lift your fingertips and toes ten times. Do two sets per side.
  • Core Toners:
    i'm a little teapot
    Lie down on your right side, supporting your upper body on your right forearm. Bend your knees 90 degrees. Draw in the lower belly to tighten muscle, the lift your hips off the floor. Hold for 10 to 20 seconds; repeat two times on each side. For more challenge: Keep both legs straight (as shown) so you lift your entire body.
  • Core Toners:
    monkey in the middle
    Lie down on your right side, extending your right arm so your ear rests on your bicep. Lift both legs straight up off the floor about an inch. Holding your right leg still, lift and lower your left ten times. Complete two sets, then switch sides and repeat.
  • Core Toners:
    the wheels on the bus
    Lie on your back with a squeezable ball between your feet. Extend your legs straight up, holding the ball between them. Keeping your legs straight, rotate them in small dinner-plate size circles to the right ten times, then reverse. Avoid using momentum; instead, concentrate on pulling your navel toward the spine to tighten stomach muscles. For more challenge: Sing "The Wheels on the Bus" while circling and holding your baby on your tummy.
  • Core Toners:
    head, shoulderes, knees and toes
    Lie on your back with your knees bent, feet flat on the floor; place a squeezable, softball-sized ball between your knees or keep knees together. Place your arms at your sides. Lift your feet so your knees are over your hips and your shins are parallel to the floor. You should feel a strong contraction in the lower belly. Hold for five deep breaths (about 20 seconds), pulling your navel toward your spine, then lower legs. Do three times. For more challenge: Place your baby on your belly and lift your head and shoulders, too.

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