Body After Baby: The Prime Method Celebrity Mamalicious Workout

Tips to Keep in Mind

Perform 30 seconds of each of these six exercises, nonstop, one after the other, The Prime Method says. Rest for one minute after each round, and start with three rounds, three times per week (you can increase to five rounds three times per week following the first week). Use a stable chair for added security should you choose.

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Bottom-Out Squat

The Prime Method begins its Mamalicious Workout with the bottom-out squat, saying:

“Stand with your feet hip-width apart and parallel. Lower to a squat position by reaching the hips back and keeping the spine long. Reach forward for counter-balance. Stand and repeat for 30 seconds.”

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Rotate

To do this step, the Prime Method says:

“Start on your hands and knees with your hips and shoulders at the same level, and your knees elevated and spread wide. You will be in a four-point position with equal weight on all four limbs, flat back. Hook your right foot over your left ankle and drop your right hip by pivoting on your left foot and aiming the hip towards your right elbow.  Keep your arms locked and shoulders positioned directly over your hands throughout the movement. Return to the four-point position and repeat on the right. Alternate sides and repeat for 30 seconds.”

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Russians

The next step in this Prime Method Workout is a side lunge with an extra step:

“Start with legs wide, feet parallel, toes pointed forward,” The Prime Method says. “Lower yourself into a side lunge, keeping your knee over your ankle. From that low position, rotate your toes towards the ceiling, then back to the floor.  Press back to standing. Alternate sides and repeat for 30 seconds.  Reach back with the hips to keep strain out of your knees.”

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Table

The Prime Method instructs:

“Sit with hands behind you, shoulder-width apart, fingers pointed forward. Place feet hip-width apart, press hips up, keep knees over ankles. Push off mid-foot.  Lower to floor and repeat.”

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Rocca Press

Now it’s time for the Rocca Press. The Prime Method says:

“Start in a wide down-dog position on the balls of your feet. Keep your back flat and belly drawn in…and quads locked and lower top of head to the floor by bending the elbows back at a 45-degree angle. Press up and repeat for 30 seconds. If this is too difficult [or] hurts your shoulders, perform a modified push up for 30 seconds.”

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Lunge

The Prime Method Mamalicious Workout rounds out with the lunge:

“Start in a lunge position, shoulders over hips, feet hip-width apart, knees locked, on the ball of the back foot,” says The Prime Method. “Lower back knee toward ground, and be sure [the] front knee does not travel forward of front ankle. Lower as close to [the] floor as possible while maintaining excellent form.”

Images courtesy of The Prime Method

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