Let’s take it from the startDuring 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.
After recoveryOnce 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.Exercise
- 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
- 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)
- Rowing with narrow grip (3 x 12 reps)
- Chest press (3×12 reps)
- Shoulder Lift (3×12 reps)
- Hip Flexion (3×12 reps)