Postnatal gymnastics: 6 exercises

Postnatal gymnastics: 6 exercises

After giving birth, most women concentrate fully on their baby. However, after a few weeks, new mums should slowly start with postnatal exercises after the body has recovered a little. This often takes place in the course under the guidance of a midwife. However, you can easily do postnatal gymnastics exercises at home here. You can take a break anytime, don’t have to look for childcare, and your baby can even help with some exercises.

Essential: All exercises in which the straight abdominal muscles are trained intensively (e.g. sit-ups) should be avoided shortly after the birth. Depending on how severe your injury pain is, whether your child was born naturally or by caesarean section, and how much sport you did before the birth, you should start postnatal exercises sooner or later. It is best to talk to your midwife in advance about which exercises are already permitted.

Postnatal exercises: when and why?

Even though many women want to get rid of their love handles as soon as possible after giving birth, postnatal gymnastics is primarily about reactivating the pelvic floor muscles, which are heavily strained and stretched during pregnancy and childbirth. The pelvic floor is essential and should be trained – otherwise, it can lead to incontinenceabdominal pain and uterine prolapse.

Don’t try to emulate Hollywood stars who are back in shape just a few weeks after giving birth. This not only harms you but also your baby. Take it easy: First, only do our series of exercises two to three times a week for a maximum of ten minutes. Increase slowly.

Two and a half months after the birth, you can train for half an hour a day and supplement our postnatal gymnastics exercises with swimming, walking or yoga . You can start the first three of the following postnatal exercises about four weeks after the birth. Exercises 4 to 6 should be done two months after the birth.

Relax at the beginning of post-regression gymnastics. Sit upright on the floor, cross-legged, close your eyes and concentrate fully on your body. If you are still uncomfortable sitting cross-legged due to the birth injuries, find another comfortable position. Whether you are sitting, with your legs crossed, or lying on the couch, you feel comfortable.

Hear your breath, feel your physical changes, listen to yourself. Try to gently activate the pelvic floor muscle from the inside out without moving. To do this, imagine repeatedly sitting on the toilet and stopping the stream of urine. Always exhale when tensing the pelvic floor and inhale when relaxing.

Your baby can also come on board for the abdominal lift exercise. Lie flat on your back on a blanket with your head resting on a small pillow. Place your baby face down on your stomach and gently hold him with both hands. If you no longer have any pain from the injury, place your legs loosely on each other; otherwise, place them as close together as possible.

Now press your legs and lower back against the floor and tighten your pelvic floor, stomach and bottom muscles. Hold briefly while exhaling deeply through your mouth. Now breathe again so the belly arches upwards and the baby is “rocked” in the air. Tighten the muscles again and repeat the exercise five times.

For the Katzenbuckel, get on all fours, fingers pointing forward, and look straight ahead. Take a deep breath and arch your back slightly. Hold briefly while exhaling. Now pull in your stomach and make a cat’s hump. The head also sinks, and the eyes look to the stomach. Repeat the exercise ten to fifteen times.

With the air painter, lie flat on your back. The gaze goes to the ceiling. Now raise both legs together in a candle shape, keeping your hips and buttocks on the floor. If the abdominal muscles are still too weak to lift, use your hands and then place them under your hips to support the muscles. Now draw circles in the air with your legs together. The larger the circles become, the more the muscles are stressed. Draw five to ten circles, then carefully lower your legs back down. Make sure you breathe evenly.

For the shoulder extension exercise, sit cross-legged on the floor. Bring your hands together behind your back and place them together. The fingertips point downwards. Pull your shoulder blades together and raise your hands as high as possible. However, do not shrug your shoulders. Now press your palms together rhythmically a few times and rerelease them. Let your arms loose, relax briefly and repeat the exercise five times.

Lie face down on a blanket or exercise mat for the leg lift. The gaze goes to the ground. Bend your arms at your sides and support them on the floor. The legs are closed next to each other, and the tips of the toes are set up. Now, raise your left leg as far as possible. Even a slight lifting is already very effective here. Raise and lower your leg ten times, then put it down and repeat with your right leg. In the advanced version of this exercise, you lift the opposite arm as well.

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