After giving birth, women experience various changes in every sense, both physically and internally. The body changes and During the 9 months of pregnancy, physical changes occur and the center of gravity is modified. So now”It’s time to re-establish the posture to recover the abdominal bandso that possible damage to the pelvic floor muscles is avoided or, if there were, make them worse,” he told Women Andrea Guzmán Íñigo, specialist in Physiotherapy in Valle36 and member of Top Doctors.
One of the experts’ recommendations during the postpartum period is to exercise, but there are certain specific techniques that will help you return to your sports routine after giving birth. Crys Dyaz, trainer of celebrities such as Vicky Martín Berrocal or Blanca Suárez, has shared on her social networks the 3 “push” exercises in the postpartum.
What exercises can be done postpartum?
The first exercise that the trainer shares You must do it standing, holding a dumbbell. Put one foot forward and bend your knees slightly. Do a squat by leaning your torso forward. Perform 3 repetitions and then stay in the starting position (with one foot forward) to flex your arm up and down for another 3 repetitions.
For the next exercise You should also stand with your legs shoulder-width apart and a dumbbell held in both hands. Carry the dumbbell between both legs (4 repetitions), with a straight torso. Next, bring your arms outstretched, -with the dumbbell-, above your head and repeat the process once again.
With the third exercise You have to bend and raise one leg towards your chest, while holding the dumbbell with both hands and carrying it at the same pace. Then take the same leg back doing a lunge with a squat.
Now is the time for traditional squat with dumbbell. The last exercise that the expert shares is executed from the ground. Get into a plank positionwith your palms and toes on the floor, then tilt your body so that a “V” position is formed. These exercises offer different health benefits for women during the postpartum periodboth in mental and physical health.
Benefits of exercising postpartum
Regular exercise after pregnancy has great benefitssuch as improving cardiovascular fitness, weight loss – particularly when combined with a reduction in calorie intake -, strengthening and toning of abdominal muscles, increasing energy level, reducing stress, improving sleep, and reducing symptoms of postpartum depression. This has been assured by the Mayo Clinic.
In this case, the exercises that Crys Dyaz has shared are focused in strength and cardio, hypopressives and combating diastasis. Abdominal diastasis occurs when the muscles of the abdomen separate, so that the belly bulges and appears without firmness. It is something that frequently occurs in women who have recently become mothers, according to the Top Doctors experts.
Regarding hypopressive gymnasticsThis is a technique that was created as an alternative to conventional sit-ups, since they help strengthen the abdomen and pelvic floor, without increasing pressure on them.
The Spanish Association of Physiotherapy recommends that start postpartum gymnastics after quarantine and that the abdominal exercises that are carried out are hypopressive. It is important to remember that hypopressives must be done by a professional and follow certain steps.
Some of the benefits of hypopressive abdominal gymnastics in the postpartum that the experts list are:
- Posture recovery.
- Reduction in back pain.
- Improves diastasis recti abdominis.
- Recover the tone of the pelvic floor.
- Contributes to postural relocation.
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