Andene Thomson, founder of Healthy Girl and one of SA’s leading health and fitness personalities, shares some exercise tips to keep physically and mentally well after birth.
“Keeping fit and healthy after giving birth can be challenging, but here are some tips to get you back on track,” says Andene.
“Drink plenty of water and focus on eating nutrient dense foods where possible. With a new baby to love and care for, finding time for yourself can be tricky. If you are struggling to find time to exercises, perhaps utilize the time while your little one is sleeping to get a quick bit of movement in. As an idea, you could do a light walk or jog with some of the exercises listed below (provided you have been given the clear from your doctor to exercise again). I have chosen to enhance them with my new Healthy Girl x Myokore Tension bands, but you can also do these exercises without a band if you don’t have.”
Banded Squats
1. Place your band just above your knees.
2. Start in a standing position and place your feet, shoulder width apart.
3. Make sure to engage your core and maintain a natural arch in your spine.
4. Keep your head facing forward, chin up with eyes fixed ahead.
5. Bend your knees and push your hips back as you “sit” down into the squat position.
6. Keep your back upright and chest out.
7. Push through your heels to return to your starting position.
8. Repeat the movement for allocated amount of reps.
Banded Reverse Lunges
1. Place your band just above your knees.
2. Start in a standing position with your feet next to each other.
3. Make sure to engage your core and maintain a natural arch in your spine.
4. With your right foot, take a step backwards.
5. As you step backwards, bend your left knee until it’s at 90° and lower your right knee until it’s bent at a right angle.
6. Push back up through your left leg’s heel, engaging the glute muscle and return to starting position.
7. Repeat the movement for allocated number of reps per side.
Banded Mountain Climbers
1. Place your band just above your knees.
2. Start in a high plank position – arms straight and legs extended behind you.
3. Make sure to engage your core and ensure that your shoulders, hips and feet are in alignment (this stance must be maintained throughout).
4. Bring your right knee towards your chest and then move your leg back to your starting position.
5. Repeat the movement on the other leg and continue to alternate legs for allocated number of reps per side.
About Andene Thomson: Healthy Girl with a Sweet Tooth
Andene Thomson is a leading health and fitness personality, and fitfluencer turned entrepreneur. She is the founder of Healthy Girl, a lifestyle brand that aims to inspire, uplift and empower women on their journeys to becoming healthy. As a passionate advocate for self-love and balanced living, Andene offers women group coaching, online training classes, nutritious recipes, as well as an online shop with a range of Healthy Girl Foods and the Healthy Girl band as featured above. www.healthygirl.co.za
YOU COULD WIN!
Healthy Girl is giving away an amazing hamper that will include a set of three HG therabands, 30-minute consultation with Healthy Girl and HG Foods to the value of R1500!
Here’s what you need to do:
1. Look out for the Healthy Girl post on our Instagram page (Post will be posted anytime around the 21 May – 25 May)
2. Like and comment on the W&H X Healthy Girl Foods post: Tell us what you’re favourite Healthy Girl snack!
3. Follow Healthy Girl Foods & Healthy Girl on Instagram: Healthy Girl foods (click!) & Healthy Girl (click!)
4. Use the hashtag: #healthygirl & #healthygirlfoods
Disclaimer: Competition runs until 30 June 2021 | Ts&Cs apply | Location: SA
[Writer & Creator: Healthy Girl]
