BLACKROLL® EXERCISES | 30 MIN Workout after pregnancy: Rectus diastasis & pelvic floor exercises
Can't wait for your first workout after pregnancy? Join us now for rectus diastasis exercises & pelvic floor training for after birth.✨
✔️ Improving your body awareness through pelvic floor training
✔️ Back to strong abdominal muscles: Targeted rectus diastasis exercises stimulate the spreading of the straight abdominal muscles to close.
❗️ Wait until about 12 weeks after birth to do your postnatal exercises.
These are not a substitute for a postnatal exercise class.
The abdominal exercises & pelvic floor training are suitable after a caesarean section and after a vaginal birth.
What to look out for when exercising:❗️👇
Are you unable to maintain your abdominal and pelvic floor tension? Are you feeling nauseous or unwell? Take a break &a listen to your body's signals. That's totally fine.
How often should you do rectus diastasis exercises & pelvic floor training:👇
2-3 times a week
Get medical advice:❗️👇
If you have any discomfort or feel unwell during your post-pregnancy workout, seek advice from your consultant gynaecologist.
Your postnatal exercise at a glance:
➡️ Warm-up
➡️ Rectus diastasis exercises & pelvic floor training after birth : 3 blocks of 3 exercises each | 30 seconds per exercise & we repeat each exercise 2 times.
➡️ Relaxation exercises for pregnant women
Have fun on your way back to sport & fit everyday life.✨
#postnatalgymnastics #pregnancy #pelvicfloortraining #rectusdiastasis
⚫️ HELPFUL TOOLS for your workout after pregnancy ⚫️
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