For those of you who follow me on Instagram, you may have noticed I’ve been very into a new workout sensation that has hit Hong Kong. BounceLimit is the first rebounding studio in Asia, located right at the heart of Sheung Wan. Their modern studio is so convenient, featuring a schedule of fun cardio classes as well as pilates, bootcamp, and pre and post natal courses. If you need encouragement and something fun to keep you going back this is the absolute best place. The instructors and founder, Lucia, are so nice, enthusiastic, and helpful.
After months of back pain from constantly carrying, chasing, and nursing Ever, I decided to sign up for their post natal course to help with my posture, rebuild my stomach muscles, and learn tips on how to stay fit after pregnancy and being a busy mummy.
Here are a few tips from the knowledgeable crew at BounceLimit about how to correct your everyday movements with your baby for less pain, and more strength and toning.
Who else is guilty of this stick out your tummy to support the baby pose. This my go to stance when holding Ever, especially since I carry her in the baby carrier often, I find it easier to arch my back and support her with my stomach.
To correct this I am attempting to tilt my pelvis back and realign everything to a straight line. I am also going to try carrying Ever on my back rather than always on my front. The guys at Bouncelimit have advised me to make sure not only to switch from front to back, but always side to side. Make sure to not always put your weight in one place when you are carrying, nursing, or rocking the baby.
what to do
what not to do
Here is another habit of mine. Bending over to pick Ever up, or bending over to stand while I’m holding her. Now that she’s learning to walk I am also constantly bending over to hold her hands. All the pressure is put on my lower back and I have an annoying ache.
In post natal, they have taught us to use the all familiar but so effective squat. Yes those same squats you do at the gym to tone your butt and thighs. Before standing up with the baby in your arms, sit up straight and then squat to standing position. When you have to lift the baby out of the crib, off the floor, or from the playpen, make sure to squat and then lift with your legs. Imagine how much better your legs will look after a few weeks of switching to this method. If you think squatting is a bit awkward in public and only for home use, you can lunge to pick up the baby instead of squatting. Also instead of bending down to hold Ever’s hands I’m trying to get used to squatting down to her level and moving in a circle with her. Make sure to switch sides when lunging. Now all the pressure is off your back and you are constantly toning those legs.
what to do
Yay, how easy was that?! Just a few easy adjustments and you are on your way to becoming stronger and with less pain. I’m finding it’s all about habit building, within a few weeks it’s second nature and you automatically correct yourself. In postnatal we have also been learning different abdominal exercises that you can practice daily at home. I can really feel it the next day and my tingling muscles tell me we are on the way to a flatter stomach. I was in a tennis league near me before I had Ever so I could keep my fitness up that way, but now I’ve found post natal, Bouncelimit is the way to go. The instructors at Bouncelimit help you build techniques into your lifestyle making it a way of healthy living. Not only do they whip you into shape with their cardio classes, where you can burn up to 1000 calories, but they also teach you how to work your abdominals in daily activities making it a lifestyle rather than a quick fitness fad.
Check out BounceLimit for their prenatal courses which are taught in small groups over a six week period. You get lots of one on one attention and if you dedicate yourself to attending twice a week they will get you back into shape. You will start feeling the difference after only a few classes.
Join their membership and receive discounted classes and exclusive members workshops which allow you to get more in depth tutorials about different health and fitness topics and exercises.
The Pemberton, 13/F, 22-26 Bonham Strand, Sheung Wan
T: (852) 2441 0021