"During pregnancy, the shift in weight distribution and centre of gravity causes pressure to mount on the mother's lower back, hips, and pelvis. This tightens the hip flexors and weakens the gluteals and hamstrings considerably. The imbalance can cause lower back pressure and a lot of pain. The abdominal wall may also separate, creating what is called diastasis recti, and the hormone relaxin is released which loosens all the ligaments in the pelvis. To top it all off, the ligaments of the pelvis, adductors and glutes are all weakened further during the birthing process. It’s a hell of a lot to deal with, and the overall result can be painful – many women have trouble climbing stairs and walking at a brisk pace.
But all is far from lost. I am back to doing the sports I love at a high competitive level, and I want you to get back to what you enjoy, at the level that you desire. The journey back to your former athleticism starts here..."
Read on about my article I wrote for Breaking Muscle Magazine about getting your core and hips strong again after having a baby. There are step by step videos. Enjoy.
http://breakingmuscle.com.au/au/mommy/how-to-restore-strength-for-sport-post-pregnancy
Here is an exercise from the article. Put a tennis ball in between your legs and move your knees from side to side.