{"id":25257,"date":"2024-06-28T16:15:39","date_gmt":"2024-06-28T14:15:39","guid":{"rendered":"https:\/\/mamayoga.es\/?p=25257"},"modified":"2026-09-15T20:34:03","modified_gmt":"2026-09-15T18:34:03","slug":"what-are-the-best-postpartum-fitness-exercises","status":"publish","type":"post","link":"https:\/\/mamayoga.es\/en\/cuales-son-los-mejores-ejercicios-de-fitness-postparto\/","title":{"rendered":"What are the best postpartum fitness exercises?"},"content":{"rendered":"<p class=\"wp-block-paragraph\">after you <strong>pregnancy <\/strong>and the <strong>Birth <\/strong>you will need a period of <strong>recovery <\/strong>and also a reunion with your body. You may have doubts about what <strong>exercises or physical activity<\/strong> what you can do and what best to avoid or what precautions to take. Today from <a href=\"https:\/\/mamayoga.es\/en\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>mamayoga<\/strong><\/a>, our fit yoga and fitness teacher, <a href=\"https:\/\/mamayoga.es\/en\/leticia-cancelo-mamayoga\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Leticia Cancel<\/strong><\/a>, helps us answer the million-dollar question: What are the best postpartum fitness exercises?<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Maternity training<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">The <strong>fitness exercises<\/strong>, both during pregnancy and <a href=\"https:\/\/mamayoga.es\/en\/face-to-face-yoga\/\" target=\"_blank\" rel=\"noreferrer noopener\">postpartum<\/a>, are included in the healthy physical activity that every woman should incorporate at different stages of her life. More and more studies corroborate the <strong>health benefits of moderate physical activity<\/strong> and adapted to each vital moment. Today we will focus on the postpartum.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The big questions about <strong>training after motherhood<\/strong> are:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>What exercises can and can&#039;t I do?<\/li>\n\n\n\n<li>What are the &quot;miracle&quot; exercises that can help me recover after the changes in pregnancy?<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image aligncenter size-full\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1000\" height=\"667\" src=\"http:\/\/mamayoga.es\/wp-content\/uploads\/2024\/06\/fitness.jpg\" alt=\"What are the best postpartum fitness exercises?\" class=\"wp-image-25259\" srcset=\"https:\/\/mamayoga.es\/wp-content\/uploads\/2024\/06\/fitness.jpg 1000w, https:\/\/mamayoga.es\/wp-content\/uploads\/2024\/06\/fitness-300x200.jpg 300w, https:\/\/mamayoga.es\/wp-content\/uploads\/2024\/06\/fitness-768x512.jpg 768w, https:\/\/mamayoga.es\/wp-content\/uploads\/2024\/06\/fitness-18x12.jpg 18w, https:\/\/mamayoga.es\/wp-content\/uploads\/2024\/06\/fitness-600x400.jpg 600w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" \/><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">One of the things that most worries women after pregnancy is &quot;recovering their figure&quot;, when the approach should be focused on the state of physical fitness and functionality. Obviously, if we combine a <strong>good training program<\/strong> with a <strong>balanced diet<\/strong>, changes come alone, not only physical, but also mental.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Accompany natural recovery<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">I would like to give you the four key exercises, but I am not going to deceive you; <strong>the woman during pregnancy<\/strong>, undergoes changes <strong>biomechanical <\/strong>important in its basic structure; The most important is the change of <strong>Mass center<\/strong> (gravity) because of the wonderful growth of the baby.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Starting from that basis, the body does not recover its <strong>structure <\/strong>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 <strong>lactation period <\/strong>Y <strong>hormonal <\/strong>until the body is ready to return <strong>menstruate<\/strong>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">By this I do not mean nor do I advise that we &quot;wait&quot; in a natural way for everything to rearrange itself, since it is not that simple and <strong>it doesn&#039;t always work<\/strong>.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">If you have been active during your pregnancy (and even before), either with <strong>fitness<\/strong>, <strong>yoga for pregnancy<\/strong>, <strong>swimming<\/strong>, or others <a href=\"https:\/\/mamayoga.es\/en\/best-sport-for-pregnant-women\/\" target=\"_blank\" rel=\"noreferrer noopener\">sports adapted to pregnancy<\/a>, you will have a valuable tour of <strong>physical self-knowledge <\/strong>Y <strong>emotional <\/strong>that will help you find a way to accompany this time necessary for your recovery.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">What exercises should you avoid during postpartum?<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">During the first few weeks after childbirth, not all exercises are recommended. High-impact movements, traditional abdominal exercises, jumping, or very intense workouts can increase pressure on the pelvic floor and hinder recovery if performed too early.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">It&#039;s best to start with breathing exercises, deep core activation, pelvic floor strengthening, and low-impact movements. As the body recovers, and with the approval of a healthcare professional, it will be possible to incorporate strength exercises and gradually increase the intensity of the workout.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Every recovery is different, so listening to your body and adapting exercise to each stage of postpartum is essential to obtain benefits without taking risks.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Postpartum fitness exercises<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">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, <strong>reconnect with your body<\/strong>, regain strength, confidence, etc.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Gone is that time when famous women began to do <strong>ABS <\/strong>like crazy after her pregnancy. No Please!<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">strength training<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">We talk about strength training to the series of exercises where the <strong>endurance<\/strong>, either with <strong>mobile weights<\/strong> either <strong>fixed elements<\/strong>, to increase our physical strength in different muscle groups.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">The <strong>strength training<\/strong> must be present in the <strong>pregnancy <\/strong>(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.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Therefore, the passage through<strong> physio of<\/strong> <strong>pelvic floor<\/strong> should be done and start combining it with a <strong>adapted strength training<\/strong>, always, with a qualified and expert coach in the field to accompany you.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Multi-joint exercises<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Another of the groups of <strong>fitness exercises<\/strong> that should not be missing in your postpartum sessions are the <strong>multi-articular<\/strong>. Where the same exercise works in a balanced way <strong>different joints<\/strong> of the body through the involvement of various muscles or muscle groups.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">A good <strong>multi-joint exercise program<\/strong> It will help you have a complete recovery exercise routine: squats, deadlifts, hip extension, push-ups, etc.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Furthermore, we combine it with <strong>specific exercises<\/strong>: CORE work (abdominal belt and internal strength), gluteus medius, adductors, etc.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">With the <strong>postpartum fitness exercises <\/strong>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. <strong>pregnancy and childbirth<\/strong> (abdominal, pelvic floor, lumbar, rib cage and diaphragm, knees, etc.).<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Habit and routine<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Get a <strong>habit and routine<\/strong> It is key, rather than looking for the &quot;star&quot; exercises, we must look for a <strong>global work<\/strong> that allows us to move as much as possible and makes us feel strong.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">So all we have to do now is encourage you to <strong>incorporate a small postpartum fitness exercise routine<\/strong> May it help you in your recovery and in this beautiful stage of raising your babies. From <strong>mamayoga <\/strong>We will be happy to help you find a good routine that suits you and meets your needs.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Frequent questions<\/h2>\n\n\n\n<div class=\"schema-faq wp-block-yoast-faq-block\"><div class=\"schema-faq-section\" id=\"faq-question-1789497087584\"><strong class=\"schema-faq-question\">When can I return to the gym after giving birth?<\/strong> <p class=\"schema-faq-answer\">It depends on the type of delivery and how the recovery progresses. The most common approach is to wait until you are discharged from the hospital and then gradually begin postpartum exercises.<\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-question-1789497116812\"><strong class=\"schema-faq-question\">What exercises help to recover your abdomen after pregnancy?<\/strong> <p class=\"schema-faq-answer\">Breathing exercises, activation of the transverse abdominis, and specific core work are highly recommended during the initial phases of recovery. If diastasis recti is present, it is important to follow a tailored program.<\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-question-1789497149948\"><strong class=\"schema-faq-question\">Can I exercise while breastfeeding?<\/strong> <p class=\"schema-faq-answer\">Yes. Breastfeeding does not prevent physical activity. It is recommended to stay well hydrated, wear a supportive sports bra, and adjust the intensity of your workout according to your individual needs.<\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-question-1789497163652\"><strong class=\"schema-faq-question\">Is it necessary to strengthen the pelvic floor before doing strength exercises?<\/strong> <p class=\"schema-faq-answer\">Yes. The pelvic floor plays a fundamental role in postpartum recovery. Strengthening these muscles helps prevent discomfort, improve stability, and facilitate a safer return to physical exercise.<\/p> <\/div> <div class=\"schema-faq-section\" id=\"faq-question-1789497188484\"><strong class=\"schema-faq-question\">How many times a week is it recommended to train postpartum?<\/strong> <p class=\"schema-faq-answer\">Ideally, you should start with short sessions of 2 or 3 days per week and gradually increase the frequency and intensity as your physical recovery improves, always following the recommendations of the professional supervising the process.<\/p> <\/div> <\/div>","protected":false},"excerpt":{"rendered":"<p>Postpartum fitness exercises seek to help you recover, physically and mentally, after the wonderful arrival of your baby<\/p>","protected":false},"author":17,"featured_media":25261,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"footnotes":""},"categories":[46],"tags":[124,167,123,57,59],"class_list":["post-25257","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-postparto","tag-ejercicios-de-yoga","tag-fitness-postparto","tag-mamayoga","tag-yoga","tag-yoga-para-mamas"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>\u00bfCu\u00e1les son los mejores ejercicios de fitness postparto?<\/title>\n<meta name=\"description\" content=\"Los ejercicios de fitness postparto buscan ayudarte a recuperarte, f\u00edsica y mentalmente, tras la maravillosa llegada de tu beb\u00e9\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, 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volver al gimnasio despu\u00e9s del parto?\",\"answerCount\":1,\"acceptedAnswer\":{\"@type\":\"Answer\",\"text\":\"Depende del tipo de parto y de c\u00f3mo evolucione la recuperaci\u00f3n. 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