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Welcome to the June issue of The Health Bounce!

In this month's newsletter Jane Clapp, President of UrbanFitt writes about a simple core-training workout for new moms.

We also highlight the video, Great Expectations, and the FitBALL® SeatingDisc. As always, we hope that you find this month's newsletter informative and inspiring.

So read on, get fit and have fun!

A simple core-training workout for new moms
By Jane Clapp, BComm, CPTN, ACE, CFP
President, UrbanFitt
and Author, Working on the Ball Book

When the midwife placed my daughter Chase on my chest, the last thing on my mind was, "Will my stomach ever be flat again?"

As a fitness professional, I assumed I would have no problem shaping up whenever I was ready. However, the degree to which my skin and muscles had stretched made me doubt I would ever have a strong core and flat tummy again.

Women's bodies are biologically engineered to have babies, recover and have more. Your physical potential is the same as (if not better than) women who have never been pregnant. Often my post-natal clients have lowered expectations about their physical appearance. But why accept that your body will be forever altered to make you identifiable as someone who was once pregnant? You should be able to get your pre-baby body back in six to twelve months with a combination of strength training, cardiovascular exercise and sensible nutrition. Wait for your doctor to give you the green light to start exercising again. Generally, this will be six weeks after birth. If you had a C-section, be extra careful to ensure your incision has healed.

Stability ball exercises

To get a strong and toned core, you need to work on tackling those stretched out core muscles. Do these exercises three to four times a week for two to three months. Then you will be ready to up your program and progress to a new program. The whole thing should take about 10 to 15 minutes tops. At the beginning it might be difficult to feel your stomach muscles working, especially if you had a C-section. Take it slowly. The first couple of weeks will be about finding your dormant core muscles. Be patient with your body. Your muscles are there, waiting to come back to life. But, the longer you wait, the harder it is to rediscover your stomach muscles.

Stability ball plank

Start with your chest on top of the ball with your feet and legs on the ground. Slowly walk your hands out so that the ball moves down your body. Stop when the ball is under your thighs or knees. Imagine you zipped a corset around your waist as you tighten your tummy muscles, do a kegel (aka squeezing the muscles that stop you from going pee) and almost flatten your back out keeping a tiny curve in your lower back. Hold for as long as you feel your stomach muscles work and you don't feel any discomfort in your back. Remember to keep breathing. Take a break and repeat twice.

Advance the ball lower down your body when you're stronger making sure your body stays as flat as possible.

Stability ball inner thigh lower ab squeeze

Lie on your back and put your stability ball between your legs with your knees bents. Lift your legs towards your chest to the point your tailbone lifts slightly off the ground. Place your hands behind your head elbows wide. Lift your chest towards your knees keeping a fist distance space between your chin and chest. Keeping your chest lifted squeeze the ball with your knees engaging your inner thighs. Squeeze and release exhaling each time you squeeze and focus on pulling your lower tummy muscles each time you squeeze the ball. Complete 15-20 squeezes. Rest and complete 1-2 more sets. You should feel this exercise in your lower abdominals and inner thighs.

Stability ball reverse crunch

Lie on your back and place your all over your head with your hands on either side of the ball. Lift your legs up straight or bend your knees slightly if your hamstrings are very tight. Keeping the ball on the ground throughout the set and your upper body quiet and relaxed, lift your feet towards the ball. You may only be able to move your feet a few inches towards the ball at first. Eventually, you should be able to touch the ball with your toes. Ensure you exhale and empty all the air out of your lungs squeezing your lower abdominals each time you exhale and lift the legs. Repeat 15-20 times. Rest and do complete 1-2 more sets.

About Jane Clapp

Jane Clapp is the founder of UrbanFitt, a fitness services company in Toronto, Ontario, Canada. She has also written and performed stand-up comedy. During her more than 13 years in the fitness industry, her clients have included such celebrities as Richard Dreyfus and Feist among others. For more information on Jane and her company, please visit www.urbanfitt.com.

Recently released in DVD format, the FitBALL Great Expectations Pregnancy Program provides a safe and effective training program for all stages of pregnancy and early motherhood.* This unique exercise vide uses a FitBALL exercise ball to provide low impact alternatives and to facilitate muscle strengthening of the lower back, deep abdominals and pelvic floor. Designed and led by Lisa Westlake, Australian Fitness Professions of the year. Drawing from 15 years experience as a physiotherapist and fitness leader, Lisa has developed unique training programs incorporating health management and injury prevention in a series of specialized classes, videos and books. Lisa's videos focus on general fitness, athletic training, pregnancy and back care. She has created three popular FitBALL videos: FitBALL All Round Workout, FitBALL Roll Up to and FitBALL Great Expectations.

*Consult your physician before beginning this, or any exercise program

This 15" air-filled disc has a unique dome-shaped top that mimics the FitBALL exercise ball. It can be used in place of a FitBALL exercise ball while offering most of the core benefits but in a smaller, more portable product or in an environment where the FitBALL exercise ball cannot be used. The FitBALL SeatingDisc has also been used with success during pregnancy as a comfortable seating cushion. Inflation can be increased or decreased for desired comfort level. (FitBALL Pump not included.)