Futbolista, bailarina, karateca… ¿Cuándo fue la primera patadita de tu bebé?

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Inicio > Postpartum exercises

Postpartum exercises

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Importance of physical activity after giving birth.

That your baby enjoys good health depends largely on feeding during pregnancy. Find detailed nutrition information that you should carry during this important stage.

The postpartum, contrary to many beliefs, is an ideal time for women to recover their figure, as long as it does so through a physical program advised by professionals, following the recommendations of the gynecologist and with a therapeutic basis.

After a natural birth, the exercises can be started at eight days, for a period of 10 minutes that increase until reaching 30. If the birth was by cesarean, you have to start at 15 days.

Proper posture, stable, firm abdomen and a perineal area that prevents incontinence are the main goals of postpartum exercise, during which the abdomen, perineum and buttocks should always be kept.

It starts with a 20 minute warm-up, which increases by two to 30 minutes. Then do the following exercises:

  • Lying on her back, she brings the chin to her chest and raises her legs at a 45-degree angle for 10 seconds, three times continuous.
  • Lying on her stomach, with her hands and feet on the mat, she raises her trunk, maintaining stability and all her muscles contracted; Elevates the right leg to the height of the angle that is formed with the opposite leg, three times in a row for 10 seconds and then the other side.
  • In four feet, for 10 seconds, it contracts and releases the abdomen, perineum and gluteus.
  • In four feet, extend the leg to hip height, performing a rebound with pointed toes without touching the ground, for 15 seconds. Repeat with the opposite leg.
  • At four feet, he rests his elbows on the mat and lifts one leg, bringing the foot to the gluteus for 15 seconds, three times in a row. Repeat with the opposite leg.
  • Lying, resting her hands on the floor, relaxes the neck and back, first raise one leg and then the other.
  • Upside down, bring one knee to your chest, leaning on your hands and lifting your opposite leg off the floor. Do the same with the other leg, 5 seconds on each side with two repetitions.
  • Mouth up, bring your knees to the chest, relaxing the body.
  • To finish, Face down, extend your arms and keep your knees stuck to your chest until you recover and relax the entire body.

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