The moment the child is born is one of the most beautiful moments in life for every mother. These are also very difficult moments, as the birth itself requires a lot of energy and effort, is associated with physical pain and changes a lot both in the woman's life and in her appearance. In order not just to quickly get into the shape of beforeof pregnancyTo get back, but also to relieve any pain and relax, you should do the exercises for women during the postpartum period regularly. Understandably, it is best to do the exercises at home, as the postpartum period and the small baby at your side are not conducive to going to the gym or fitness club. So, get to know our suggestions for home exercise series for postpartum women.
Returning to physical activity after childbirth - can you practice in the postpartum period?
Physical activity is extremely important at every stage of our lives, regardless of the age or situation we find ourselves in. Thanks to it, we can take care of our health and life, but the correct adaptation of the type and form of activity to our capabilities is a prerequisite for this. We certainly already know about the benefits of regular exercise during pregnancy, as women are definitely more aware of this area today than it was a few years ago. However, there is still little talk about the right amount of exercise after birth. Maybe it's because so few people need constant care. Nevertheless, we must remember that the mother's health and happiness is just as important here.
Remaining kilograms, loose skin on the stomach, crevices or cellulite, as well as back, spine, joint, headache or abdominal pain and also problems with urinary incontinence or excessive tension of the perineal and pelvic muscles - these are just a few of the complaints affect the majority of women after pregnancy and childbirth. However, physical activity and exercises dedicated to women after pregnancy can reduce or even completely eliminate the symptoms that occur and contribute to improving the state of life, well-being and appearance.
However, many women wait to start exercising. Most often it follows from ignorance and belief that activity during the postpartum period is inadvisable and even dangerous. In most cases, they have no right - postpartum exercises are already recommended if there are no medical instructions against doing them and the woman feels capable of doing them. Of course, every woman must discuss the exercises in detail with her doctor and seek advice on this matter.
Exercises at home on the wall bars after birth
When we talk about physical activity during the postpartum period, we are of course referring to simple exercises that use appropriate muscle groups. In order to be able to do the exercises in a safe and comfortable way, it would be good if the new mother provides the device that makes it easier for her. The multifunctional BenchK wall bars are the best device for practicing at home, even for women during the postpartum period. This product allows a wide range of activities, customized to the needs and capabilities of each person. In addition, the wall bars do not take up much space and the modern design means that it can be installed in any room and also gives it a positive appeal and incredible character. And most importantly, the whole family can practice on it - it is an excellent replacement for the children's playground and the home gym.
Let's get back to the exercises - below we present example exercises for women in the postpartum period that can be done at home using the multifunctionalBenchK Sprossenwandcan execute. Always seek medical advice before performing them.
Tension of the uterine muscles
It is a simple exercise with which we should start our activity after birth. To do it, you should lie on your back against the wall bars so that you can hang your feet on the lowest rung and your legs are slightly bent at the knees. Fold your hands together behind your head, then tense your uterine muscles and lift your head slightly towards your knees. Stay in the position for a moment, then relax the muscles and return to the starting position. Repeat the exercise in a few series, with short breaks in between.
Supported squats
Sprossenwand BenchK 713 W
You stand backwards in a slight straddle towards the wall bars and grab the rungs at head height with your hands. The exercise consists in performing a squat with the simultaneous tension of the uterine muscles until the moment of full extension of the arms in elbows. The exercise should be treated conscientiously, as what counts here is quality and not quantity.
Hang on the wall bars
The next exercise is for the abdominal muscles, especially the oblique abdominal muscle, which was particularly stressed during pregnancy. To do it, you stand backwards towards the wall bars, then grab the rung that is above your head with both hands so that you can make a loose slope without touching the ground. It is a so-called dead hang, in which we have to endure a few seconds while thinking about the tense muscles and straight spine. Then you support yourself on the rung and come back to the starting position. As long as the doctor allows it, you can also spread the exercise by adding the element of lifting your legs as close to your chest as possible when you are on a slope.
Postpartum exercises are advisable for every woman. If they are carried out regularly and accurately, then they will also bring expected results - not only will we feel better, but we will also clearly look better. The wall bars are a device that effectively helps to achieve the goal.
