{"id":25257,"date":"2024-06-28T16:15:39","date_gmt":"2024-06-28T14:15:39","guid":{"rendered":"https:\/\/mamayoga.es\/?p=25257"},"modified":"2024-08-05T11:56:33","modified_gmt":"2024-08-05T09:56:33","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\">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>","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,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"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 v27.9 - 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