Gym after baby

Gym after baby :

After the re-education of the perineum, you can go back to the sport smoothly. Test these two toning exercises offered in the post-pregnancy program of the connected Slendertone belt.

Yes to sport after baby, but gently! The following exercises are adapted to young mothers once the perineal re-education is complete (not before 6 to 8 weeks). The realization of these movements, and more generally any sports recovery, must be accompanied by a medical opinion (doctor, midwife or gynecologist).

The arm balancer (or cat) made with the connected Slendertone belt reinforces the shoulders, draws the waist (oblique) as well as the deep abdominals. The second balance exercise strengthens the abs but also the back, arms and back of the legs (when performed with a raised leg).

THE EXERCISE OF THE ARM BALANCE

You need

-A floor mat

-A bottle of water from 50 cl to 1L

Starting position

Stand on all fours on the carpet, knees aligned under the hips, hands under the shoulders. The back is straight, the perineum engaged and the abs tight (to properly engage the perineum see the exercise of the pelvic lift)

Grab the bottle in your right hand.

Production :

Come to position the right hand (with the bottle) under the left by extending the arm under the left side. The back must remain motionless. Straighten up, go back to the center and now extend your arm to the right. The outstretched arm rises as high as possible. Realize this pendulum on each side from 4 to 6 times then change your arm.

Safety instructions :

The back stays straight, the hips do not move during the movement. Blow on the elevation of the arm. The head and the eyes accompany the movement, the neck remains long. Realize the movement with control and fluidity.

Drink water before, during and after exercise, especially if you are breastfeeding. And if you feel discomfort or pain, stop exercising.

THE EXERCISE OF THE BALANCE LEG-ARM

Starting position :

Get back on all fours, as in the previous exercise, shoulder blades to the back.

Production :

Holding a small curve in the lower back, slowly lift your right hand off the ground, arms outstretched in front of you. Keep the perineum and stomach tucked in. Hold the posture for two breaths and rest your hand under the shoulder to change arms.

Imagine having a glass of water on your back to better focus on balance.

More difficult option

Peel off the arm and the opposite leg (if possible stretched to further apply the back of the leg).

Safety instructions

Remember to breathe well. Keep your neck long and look down (not to hurt your neck).

Drink water before, during and after exercise, especially if you are breastfeeding. And if you feel discomfort or pain, stop exercising.