This column is in response to all the Mums who have been writing in asking for tips to regain their pre-pregnancy figure.
And who better to dish out advice than Claudel Kuek. Not only is she a Pilates instructor (she runs PowerMoves Pilates And Dance Studio in Bishan Park), but she is also the mother of two children aged 11 and nine.
Kuek, 43, says the first thing Mums have to do is to commit to small amounts of exercise at least thrice a week. Even if they are just 15-minute sessions.
And when you do exercise, focus on quality: Do your moves slowly and with a lot of control. She insists that it's better to do a few good moves than many haphazard ones.
She also suggests getting a cardio workout from whatever chores you do. Cleaning the house? Turn up the music and dance while you're at it. Going to the store? Try brisk walking instead of strolling.
And, of course, watch your diet. Sweets, fast food and anything deep-fried can undo the benefits of all the exercise, so go easy on them. Vegetables, fruit, whole grains and lean protein are fine. Proportion is key.
To get all you Mums started on the road to a trim tum, Kuek also prescribes three abdominal exercises.
How to do it: Lie on your back with hands behind your head and draw knees towards the waist. Extend right leg out and inhale as you lift the shoulders and upper back off the floor and twist from the waist and try to touch the left knee with the right elbow. Hold the position as you exhale completely. Inhale and repeat on the other side. Try to avoid rocking your body side to side and keep elbows extended wide. Try to do 10 repetitions on each side.
FOR THE MUM WHO HASN'T DONE MUCH EXERCISE: SWIMMING
How to do it: Lie face down on a mat with arms and legs extended. Slowly lift your right arm and left leg off the floor, extending them as far as you can with thigh muscles tightened and lower back lengthened. Without shifting your body weight, repeat on the other side as though you are swimming. Keep the navel pulled into the spine and breathe normally, inhaling for five counts (five switches) and exhaling for five counts. Work up to 10 sets of 10 counts.
FOR THE MUM WHO HAS BEEN WORKING ON HER TUMMY: PLANK
How to do it: Lie face down with legs extended, forearms and fists resting on the floor shoulder-width apart. Suck the navel in towards the spine, tuck toes under and lift hips off the floor so that your body forms a straight line from head to heels. Maintain that alignment with the core, buttocks and legs flexed. Breathe normally as you hold for 30 seconds at a time.
