after you pregnancy and the Birth you will need a period of recovery and also a reunion with your body. You may have doubts about what exercises or physical activity what you can do and what best to avoid or what precautions to take. Today from mamayoga, our fit yoga and fitness teacher, Leticia Cancel, helps us answer the million-dollar question: What are the best postpartum fitness exercises?
Maternity training
The fitness exercises, both during pregnancy and postpartum, are included in the healthy physical activity that every woman should incorporate at different stages of her life. More and more studies corroborate the health benefits of moderate physical activity and adapted to each vital moment. Today we will focus on the postpartum.
The big questions about training after motherhood are:
- What exercises can and can't I do?
- What are the "miracle" exercises that can help me recover after the changes in pregnancy?
One of the things that most worries women after pregnancy is "recovering their figure", when the approach should be focused on the state of physical fitness and functionality. Obviously, if we combine a good training program with a balanced diet, changes come alone, not only physical, but also mental.
Accompany natural recovery
I would like to give you the four key exercises, but I am not going to deceive you; the woman during pregnancy, undergoes changes biomechanical important in its basic structure; The most important is the change of Mass center (gravity) because of the wonderful growth of the baby.
Starting from that basis, the body does not recover its structure After the quarantine, it is a slow process, as it should be, to adapt to the new situation. In addition, the physical changes in the postpartum continue at the breast level during the lactation period Y hormonal until the body is ready to return menstruate.
By this I do not mean nor do I advise that we "wait" in a natural way for everything to rearrange itself, since it is not that simple and it doesn't always work.
If you have been active during your pregnancy (and even before), either with fitness, yoga for pregnancy, swimming, or others sports adapted to pregnancy, you will have a valuable tour of physical self-knowledge Y emotional that will help you find a way to accompany this time necessary for your recovery.
Postpartum fitness exercises
Although I have already told you that there is no miracle exercise, we can work on some basic exercises that will help you in your physical recovery, reconnect with your body, regain strength, confidence, etc.
Gone is that time when famous women began to do ABS like crazy after her pregnancy. No Please!
strength training
We talk about strength training to the series of exercises where the endurance, either with mobile weights either fixed elements, to increase our physical strength in different muscle groups.
The strength training must be present in the pregnancy (it is a necessity) and in the postpartum without any type of filter, but rather adaptation, depending on the needs of the woman and the dysfunctions that have been generated.
Therefore, the passage through physio of pelvic floor should be done and start combining it with a adapted strength training, always, with a qualified and expert coach in the field to accompany you.
Multi-joint exercises
Another of the groups of fitness exercises that should not be missing in your postpartum sessions are the multi-articular. Where the same exercise works in a balanced way different joints of the body through the involvement of various muscles or muscle groups.
A good multi-joint exercise program It will help you have a complete recovery exercise routine: squats, deadlifts, hip extension, push-ups, etc.
Furthermore, we combine it with specific exercises: CORE work (abdominal belt and internal strength), gluteus medius, adductors, etc.
With the postpartum fitness exercises We seek a general recovery of the entire body, adequate postural repositioning and strengthening possible limitations in key areas depending on how our experience has passed. pregnancy and childbirth (abdominal, pelvic floor, lumbar, rib cage and diaphragm, knees, etc.).
Habit and routine
Get a habit and routine It is key, rather than looking for the "star" exercises, we must look for a global work that allows us to move as much as possible and makes us feel strong.
So all we have to do now is encourage you to incorporate a small postpartum fitness exercise routine May it help you in your recovery and in this beautiful stage of raising your babies. From mamayoga We will be happy to help you find a good routine that suits you and meets your needs.
