Sport after pregnancy

Sport after pregnancy

Finally, the baby has arrived! And with the new baby comes new duties and entirely new time management needs in your daily life. Naturally, you are overjoyed with the new addition. But you also need to keep someone else in mind: yourself! It’s not only important for you, but for your family too that you feel comfortable in your own skin and have some time to yourself. This is where the right training can do wonders!child graffiti mom sport pregnancyIn my experience as a personal trainer, I have always found the following to be true: the greatest difficulty for young mothers is to find a balance between care for the baby, family life and exercise. With training, there’s just so much to do, from finding a babysitter to all the preparations needed before you and baby can leave the house, like packing the nappy bag and all that. Not to mention other obstacles that could stand in the way.But it doesn’t have to be this way. You can train comfortably right at home without neglecting your motherly duties.

Let’s take it from the start

During pregnancy, hormonal changes cause the muscles to become softer, throwing your lower torso and pelvis more-or-less out of balance. All the muscles, tendons and ligaments involved in pregnancy and birth become terribly overstretched. For this reason, right after birth the body needs to be set ‘in the gentle cycle’. Recuperation and regeneration is the important first step. During ‘puerperium’ (the first six weeks or so after giving birth), you can start with gentle exercises to strengthen your pelvic floor. After a few weeks, you can start doing ‘recovery’ exercises. Since not doing recovery exercises or doing the wrong exercises can have devastating, long-term consequences, I suggest you leave nothing to chance and turn to the specialists (and, of course, in and around Frankfurt, your favourite personal trainer Lieblingstrainerin is ready to provide you with personal training ;) ). When the core of the body has been brought back to its original condition, and once the abdominal separation (‘diastasis recti’ in medical terms) or ‘tummy gap’ has closed and the pelvic floor is back up to strength, training can be intensified.woman core sport pregnancy

After recovery

Once your body is more-or-less back to the condition it was in before pregnancy and childbirth, you can start with more intensive, effective training using more targeted exercises to address your problem areas. Some caution is still required though: general fitness is often affected by childbirth. To avoid over-training and excessive strain on the body, your training should begin slowly and progress gradually.Here is where the aeroSling sling trainer comes in. With this, one of my favourite training devices, you can have a super, total body workout. What makes the aeroSling so special is that, with each exercise, you work your entire body, improve your body tension and, above all (when used correctly), train your natural muscle corset (your abdomen and lower back) and your pelvic floor. And, thanks to the deflection pulley system, the deep muscles, which among other things are responsible for a good posture, get an especially good workout.Since the aeroSling is suitable for all levels of training, I often use this device when providing personal training. The position of your feet and your angle determine how strenuous the exercise will be – and you can simply and easily change the level of difficulty at any time.

Why is exercise so important after pregnancy? Here (again) are a few important facts.

  • helps return the pelvic floor and muscle corset to their original condition
  • strengthens the vulnerable immune system
  • makes you fit to face your new family life
  • promotes a good mood and inner balance
  • promotes good posture
And, last but not least, exercise
  • helps melt away those excess pregnancy pounds
  • shapes the body, increasing the sense of well-being

Well now, have I convinced you and do you feel like getting right down to work? Then let’s start with my mommy beginners’ workout!

  • Squats (3x 12 reps) aeroSling sling trainer exercise squat outdoor
  • Rowing with narrow grip (3 x 12 reps) aeroSling sling trainer exercise rowing outdoor
  • Chest press (3×12 reps) aeroSling sling trainer exercise chest press outdoor
  • Shoulder Lift (3×12 reps) aeroSling sling trainer exercise shoulder lift outdoor
  • Hip Flexion (3×12 reps) aeroSling sling trainer exercise hip flexion outdoor
Photos by lieblingsbilder/ Julia Rosenberger (

Description of the workout

Pay attention to the tension of your entire body during each exercise. The upper body is a natural extension of the legs, the abdomen is taut and your pelvic floor muscles are constantly working. Do not start at too great an angle: the greater the angle, the harder the exercise will be. So, take it easy at first.Every movement has to be slow and controlled. In between sets you have about 30 to 60 seconds of rest. Use this time, especially when you have just started with your workout regime – your body needs it.A little tip: when you have a little practice and rebuilt enough strength, your baby can join you! Simply use a suitable baby carrier.I wish you success in trying this out and, especially, I hope you have lots of fun!
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