Knee Hovers
Why: This seemingly easy exercise is anything but, when done correctly. With the correct alignment of your arms and legs, you will gain strength in your upper back, neck, shoulders and core without causing any strain in your lower back. The progression for this exercise is the full plank. The regression is to keep the knees down and simply draw the belly up whilst keeping the spine still.
How: Kneeling with your hands under your shoulders and knees under your hips, ensuring that your back has all of its natural curves (not tucked under nor arching your back). Elbows are soft and creases are facing one another. Breathe in to prepare and then breathe out to draw your belly upwards and away from the floor whilst raising your knees away from the ground just an inch. Hold for a count of three and then lower with control.
Repeat x 10
Rowing
Why: This will help to increase the strength of the upper back which is really important to help support all of the cuddling movements and/or the looking down at your laptop or phone whilst in lockdown.
How: Kneeling on your hands and knees, with a small weight in one hand. Inhale to prepare and then exhale to lift one elbow straight up to the ceiling keeping the torso stable and the eyeline forwards. Inhale to lower and repeat with this breath pattern.
Repeat x 30/side
Complete 2 – 3 rounds, take a big breath in and out and have a wonderful day. Know that you just did something for yourself that your future self will thank you for.
If you enjoyed these four moves and want to find out more about Pilates and how to fit it into your day, the Unwind Pilates Studio Online Membership may be just what you’re searching for. No need to change your clothes, no need to leave the house. Just the excuse you need to start moving your body again. 15-minute or 30-minute workouts, on-demand to fit in around motherhood.
Laura is the owner of Unwind Pilates Studio. She teaches Pilates to women from her studio in Newcastle and also via her online Post Natal Program or Pilates Membership. If you have any questions, feel free to head over to her website to find out more or send her an email.
