fitness

Exercises after childbirth – at home in the puerperium

The moment when the child is born is one of the most beautiful moments in life for every mother. There are also very difficult moments, as childbirth itself requires a lot of energy and effort, is connected with physical pain and changes a lot both in life and in the appearance of the woman. In order to not only get back to pre-pregnancy shape quickly, but also to relieve any pain and relax, the postpartum women exercises should be performed regularly. Understandably, it is best to do the exercises at home, as the postpartum period and the little baby by your side are not convenient for going to the gym or health club. So check out our suggestions for home exercise series for women after giving birth.

Return to physical activity after childbirth – can be practiced in puerperium?

Return to physical activity after childbirth

Physical activity is extremely important at every stage of our life, regardless of the age or situation we are in. Thanks to her we can take care of our health and life, but the correct adaptation of the type and form of activity to our possibilities is the 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. On the other hand, there is still little talk about the right amount of exercise even after birth. Maybe it’s because so few people need constant care. Nonetheless, we must remember that the mother’s health and happiness is just as important here.

Get fit again after giving birth

The remaining kilograms, slack skin on the stomach, crevices or cellulite, plus back, spine, joint, head 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. Physical activity and exercises that are dedicated to women after pregnancy can, however, alleviate or even completely eliminate the symptoms that occur and contribute to improving the condition of life, well-being and appearance.

However, many women wait to start the exercises. Most often it follows from ignorance and belief that postpartum activity is inadvisable and even dangerous. In most cases they have no right – the postnatal exercises are recommended when there are no medical counter-instructions to their practice and the woman feels able to do them. Of course, every woman must discuss the exercises in detail with her doctor and seek advice on this.

Exercises at home on the wall bars after childbirth

Exercises after childbirth ideas with wall bars for at home

When we talk about physical activity in the puerperium, we naturally mean simple exercises that work 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 mom provided the equipment that makes it easier for her. The multifunctional BenchK wall bars is the best device for practicing at home, also for women during the postnatal period. This product enables a wide range of activities that are individually tailored 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, in addition, it gives it a positive charm and incredible character. And most importantly, the whole family can practice on it – it is an excellent substitute for the children’s playground and home gym.

Do wallbar exercises for pregnant women at home

We’ll come back to the exercises – below we show sample exercises for women in childbed that can be done at home using the multifunctional BenchK wall bars can perform. Always seek advice from your doctor before performing them.

Tension of the uterine muscles

It is a simple exercise that we should begin our activity with after giving 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 knees are slightly bent. You fold your hands behind your head, then tighten the uterine muscles and lift your head slightly in the direction of the knees. Remain in this 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

Wall bars for exercises in the puerperium Ideas for home fitness

Wall bars BenchK 713 W

You stand backwards to the wall bars in a light straddle and grasp the rung at head height with your hands. The exercise consists of performing a squat with the muscles of the uterus tensing at the same time until the arms are fully extended at the elbows. The exercise should be treated conscientiously, as quality and not quantity counts here.

Hang on the wall bars

Hang on the wall bars to get fit again after childbirth exercises

The next exercise is for the abs, especially the obliques, which was particularly stressed during pregnancy. To do it, you stand backwards to the wall bars, then grab the rung with both hands, which is above our head, so that you can make easy slopes without touching the ground. It is a so-called dead hang, in which we have to hold out for a few seconds and think about the tense muscles and the straight spine. Then you support yourself on the rung and come back to the starting position. Also, as long as the doctor allows, the exercise can be spread by adding the element of raising your legs as close to your chest as possible when on a slope.

The exercises after childbirth are advisable for every woman. If done regularly and accurately, they will produce expected results – not only will we feel better, but we will definitely look better too. The wall bars is a device that effectively helps to achieve the goal.