After pregnancy, a woman's body goes through many changes that can affect daily functioning and overall well-being. During pregnancy, the lumbar lordosis (the natural curvature of the lower spine) increases, which can lead to back pain and posture issues. To counteract these changes, it is important to perform exercises that improve hip mobility, strengthen the abdominal muscles, and stretch tight muscles.
Strengthening the abdominal muscles postpartum is key to improving posture, reducing back pain, and increasing daily energy levels. Regular postpartum exercise also helps maintain mental health, which is equally important for new moms.
Exercises that improve hip mobility, such as squats and stretching the iliopsoas muscles, can significantly enhance the quality of life. Strengthening the abdominal muscles through exercises like planks or bridge lifts supports spinal stability and reduces the risk of back pain. Stretching tight muscles, especially the thigh and lower back muscles, helps restore muscle balance and improve flexibility.
The best solution is to schedule an individual consultation with a physiotherapist or personal trainer who will assess which muscles are weakened postpartum. Such a consultation allows for the creation of a personalized workout plan that is safe and effective, taking into account each woman's specific needs and limitations.
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Before starting any postpartum exercise program, consult with your doctor. It is generally recommended to wait about 6 weeks after a natural birth and about 8 weeks after a cesarean section before starting intense training. Remember that every body is different, so listen to your body and adjust the intensity of the exercises to your capabilities.
A consultation with a personal trainer will help tailor exercises to your needs and abilities, and working with a dietitian will ensure an appropriate diet that supports the body's recovery processes and helps get back in shape after pregnancy. Our offer includes comprehensive support in terms of training and diet so that you can safely and effectively regain full strength.
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Kegel Exercises: These exercises help strengthen the pelvic floor muscles, which is crucial postpartum. They can be done anywhere and anytime, making them ideal for busy moms.
Bridge Lifts: Lying on your back, bend your knees and place your feet on the floor. Slowly lift your hips up, engaging your glutes and abs. Perform 10-15 repetitions.
Plank: Perform 3-4 sets of 30 seconds each.
Crunches: Perform 10-15 repetitions in 3-4 sets.
Lying Hip Twists: Perform 20 repetitions in 3-4 sets.
Squats: Repeat 10-15 times in 3-4 sets.
Dumbbell Bench Press: Perform 10-12 repetitions in 3-4 sets.
Dumbbell Press: Perform 10-12 repetitions in 3-4 sets.
| Week | Day of the Week | Exercises |
|---|---|---|
| 1-2 | Daily | Kegel Exercises: 3 sets of 10 repetitions |
| 1-2 | 3 times a week | Bridge Lifts: 3 sets of 10 repetitions |
| 1-2 | Daily | Walking: 15-20 minutes |
| 3-4 | 3 times a week | Plank: 3 sets of 20 seconds |
| 3-4 | 3 times a week | Squats: 3 sets of 10 repetitions |
| 3-4 | 3 times a week | Dumbbell Lifts: 3 sets of 10 repetitions |
| 5-6 | 3 times a week | Crunches: 3 sets of 10 repetitions |
| 5-6 | 3 times a week | Push-Ups: 3 sets of 10 repetitions |
| 5-6 | Daily | Walking: 20-30 minutes |
Postpartum exercises are crucial for regaining fitness and health. Remember to start slowly and gradually increase the intensity of your workouts. Consulting with a doctor before starting an exercise program is essential to ensure you are ready for physical activity. Incorporating these exercises into your routine will help strengthen your body and improve your well-being.
