"Get Your Belly Back" with this Momilates Exercise!

Name of Exercise: Pelvic Tilts with Knee Bends and Heel Taps

Targeted Muscles:
Core! Especially your Transverse Abdominus (which acts like a corset to tighten your belly) Pelvic Floor Muscles and Inner Thigh Muscles.

Set-Up:
Sit upright on the floor and extend legs in front of you
Flex feet so toes are pointed up and only the heel of the foot is against the floor
Slightly bend both knees
Legs and feet touching; inner thighs pressed together
Depending on baby's strength either place baby on-top of your knees, over your pubic bone or (for better head support) lying against your chest. Continue to hold onto baby

Action:
Engage your pelvic floor by tightening the same muscles you use to stop the flow of urination. Maintain the pelvic floor connection and...
Shift into a "Pelvic Tilt" by pulling the pubic bone toward the navel. Maintain the pelvic tilt and the pelvic floor connection and...
Shift the weight of your upper body back, until your feel your core beginning to struggle to stabilize you.
Pause here and alternate heel taps (beginner) and/ or knee bends (intermediate/advance)


Include Baby:
Refer to set-up above
Holding onto baby to ensure his/her safety move to the beat of the following verse:
"Bend and Straighten"
(alternate bending the knees)
"Bend and Straighten"
(alternate bending the knees)
"Tap, Tap, Tap"
(alternate tapping the heel of your foot against the floor)
"Tap, Tap, Tap"
(alternate tapping the heel of your foot against the floor)

For more exercises purchase the:

Bella Bellies Book
with Momilates & Stroller Moves Exercises

by e-mailing: info@bellabellies.com

or

Find an Instructor at:

http://www.bellabellies.com/find-instructor