Cindy Crawford Workout (after birth)

Posted by admin under Fitness training

You can start to do these simple exercises at 6 weeks after birth. In the future you will be able to use some of them to warm up.
Renowned American trainer Kathy Kaeler developed this system to help Cindy Crawford (and other young mothers) take the form after giving birth. “This complex is suitable for every woman, because the lessons start with very small loads, all exercises are safe and easy to perform,” - explains Kathy.

Start with one approach for each activity, when you can safely carry out the maximum number of repetitions, add another approach from the minimum specified number of repetitions (for example, the first approach - 20 repetitions, the second approach - 10 repetitions). Gradually bring the number of repetitions in the second approach to the maximum (ie in this case up to 20). Rest for 3 seconds between the approaches.

1. Squatting with maps
Put in front of you on the floor deck of playing cards 10-20. Then stand up straight, feet on the width of shoulders, coccyx looks at the floor, spine in neutral position. The hands free to pull along the torso, straining muscles of the press, relax the shoulders. Transfer the body weight on heels, bend your knees and make a curtsey. While holding the back straight and do not lower pelvis below the knee. Accession, pull down and take the top card in their hands, then straighten legs and return to its original position. Start with 10 repetitions and gradually increase their number to 15, then to 20. Exercise strengthens the muscles of the front and rear surfaces of the thighs and buttocks.

2. Attacks with cards
Place the deck of playing cards from the 10-20 at a distance of 50-60 cm in front of you (slightly left). Put a straight leg at the shoulder width, knees relaxed, straining muscles press. Take a step forward left foot and bend your knees so left knee was just above the left ankle and right - almost touching the ground. At the same time, pull your right hand down and take the top card. Then, straining muscles of the left leg, walk, straighten legs and return to its original position. Change legs and slide deck of cards a bit to the right. Repeat the exercise with the right foot. Start with 10 repetitions and gradually increase their number to 15, then to 20. Exercise strengthens the muscles of the front and rear surfaces of the thighs, buttocks and legs.

3. Push-ups while standing on his knees
Stand on the floor on all fours, knees slightly carry back that they were behind the hip joint, and they divorced in part on the width of the hips. Explore the direct hands, palms under shoulders and look forward. Push your muscles press and pull the hip so that the body is formed almost a straight line. Hold the body and thigh motionless, bend the arm and going down to 2 accounts, so that the shoulders and elbows were on the same level. Stayed in that position for another 2 accounts, return to starting position. Start with 8 repetitions and gradually increase their number to 12, then to 15. Exercise strengthens the muscles of the chest, the front of the shoulders and tritseps.

4. Lifting body
Lie on your back on the floor, knees bent, feet are exactly on the floor. Place hands behind head, fingers to touch on the back of his head. Push your muscles and press up navel to the spine. Lift up to 2 accounts head, neck and shoulders, then exhale and Rock out on the floor scapula. Going on 2 accounts. Start with 10 repetitions and gradually increase their number to 15, then to 20. Exercise strengthens the muscles of the press.

5. Plie with chair
Put widely astride on a chair seat, and then expand the toes and knees out at an angle of 45 °. Keep your legs straight, straight chest, straining muscles of the press. Place hands on hips. Bend your knees and going down, not sitting down on a chair, and without changing the position of the pelvis (coccyx should look down, do not dismiss the pelvis backwards). Start with 15 repetitions and gradually increase their number to 20 and then to 25. Exercise strengthens the muscles of the front and rear surfaces of the thighs and buttocks.

6. Pull with one hand
Stand facing the chair seat, the left leg forward, right. Take in the right arm Dumbbell weight 2-4 kg, tilt forward from the hips and put his left hand on the edge of the seat stool in the center. (If you’re tall, you may well draw on the back of a chair.) Push your muscles press. Keep your back straight, the body forms a straight line from hips to neck. Fluency lower right hand down, palm inward looking. Connect the scapula. Then bend the right elbow up and back toward the waist, straining back muscles. Keep your shoulders and hips smoothly, not deploying them in the header dumbbells. Straighten your arm. Make all the repetitions with the right hand, then change the arm and leg and repeat the exercise with the left hand. Start with 10 repetitions and gradually increase their number to 12, then to 15.
Exercise strengthens the muscles of the middle back, rear shoulders and parts tritseps.

Workouts by Cindy Crawford. (Legs 2)

Cindy Crawford Workout Part 5

# Cindy Crawford - Next Challenge Workout DVD ~ Cindy Crawford
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