Tipps für das Training nach der Schwangerschaft

Many women have after a Pregnancy the problem that they have gained considerable weight. The slim figure is a thing of the past and annoying stretch marks weigh down the general mood. The attractiveness must return, so that the good mood and zest for life return. Now comes the time for a visit to the nearby gym. But how should you start and which gymnastics are best suited to make your muscles firm and beautiful again. Below we have published a small guide to help you after pregnancy, that muscle tissue and pelvic floor become firm and firm again.

The first half year after birth

The first period after birth is suitable for gentle training of the abdominal muscles and intensive pelvic floor training. According to an Australian study, pelvic floor training can both prevent the threat of incontinence and tighten the muscle tissue. Unfortunately, however, the scientists have not written anything about which exercises are now best suited. In addition, after childbirth the entire abdominal muscles are greatly stretched, so sit-ups and similar abrupt movements for the abdomen are taboo for now. Light and flowing movement is what the body needs to learn now, so that the muscle tissue can be gently reintroduced to the load. Abdominal muscle training is ideal for doing at home, both lying down and sitting up. For example, if you are sitting on a chair, pull in your abdomen, hold the tension of the abdominal muscles for a short time while inhaling, and relax again while exhaling. Repeat this exercise at least twenty times. You can also do this exercise while breastfeeding your baby. The next exercise should be done lying down. Lie flat on the floor with your legs bent and pull in your belly. Now, as you inhale, raise your arms toward your knees, while at the same time lifting your head and shoulders. Hold the tension for a short time and slowly lower your head and shoulders as you exhale. Start with three repetitions and increase until you can't do any more. As a pelvic floor exercise, we recommend a basic exercise that can train your whole life. Lie on your back with your feet shoulder-width apart and bent. Inhale very slowly, tense the pelvic floor and slowly lift it upwards. Your upper body should now be in line with your thighs. Stay in this position for a short time (5 to 10 seconds) and slowly lower the pelvic floor back to the floor as you exhale. Repeat this exercise ten times in a row. This exercise is especially helpful for acute bladder weakness.

After six months

By now your body will have become accustomed to the training load again and the muscles will also be slightly tightened. Now the question is, which workout to consider for the future. Many women are still burdened by the visually unattractive stretch marks, which one now desperately tries to conceal. Stretch marks are caused by the stretching of the skin, so you have to be patient until they disappear. Stretch marks can be eliminated much faster if you do intensive core training. Core means stability in the torso zone of the body and especially trains the abdomen, legs and butt zone. If you want to quickly train a firm tissue, you need the right gymnastics. Training with weights does not bring great results now. Core training intensively stresses the muscles of the abdomen, thighs, hips and back, all of which have been significantly stressed by pregnancy. The ideal with core exercises is the total tension of the body during the exercise, similar to a push-up. The Prone Bridge exercise is a type of push-up. Instead of supporting your body on the palms of your hands, you use your forearms. Your entire weight is now on the forearms, but the body is supported by the muscle tension of the entire body. The abdominal muscles are best trained with the "leg lift" exercise. Again, you lie on your back with your legs stretched out and closed next to each other. Now tense your abdomen and lift your legs until the soles of your feet are parallel to the ceiling. At the same time lift your chin to your chest. Tense briefly and slowly bring your legs and head back to the floor. Practice this exercise until you can't do it anymore.

Conclusion

There are certainly very many similar exercises that are suitable for toning muscles after pregnancy. Check with a professional personal trainer and start with a continuous workout. You will notice very quickly that with the right exercise you will also have a quick success. Just don't let yourself think that your stretch marks will stay forever. You have had the strength to bring a child into the world, then you also have strength enough to style your body so that the annoying stretch marks disappear forever.