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Our advice to get back in shape after baby
During pregnancy and childbirth, muscles are put to the test. To help you, here is a fitness program made up of a few simple exercises to be practiced daily.
Regenerate your back after Baby
Stretch your back
Sit on a stool with your back against a wall. Stretch your back while inhaling through your nose, as if you were resisting the weight of a heavy object resting on your head. Then breathe out through your mouth, trying to move your head as far as possible from your buttocks.
Repeat this movement 10 times.
Soften your muscles
On all fours, resting on your forearms, back straight and tummy tucked in. Inhale without doing anything. As you exhale, extend one leg back. Then, inhale as you bend your leg forward and bring your knee closer to your chest. To do this, round the back. Do this 3 times in a row without resting the leg. Change legs and repeat 4 times on each side.
Lie on your back again, one knee in each hand and your chin tucked in. Inhale without moving. When exhaling, bring your knees closer to your chest. Inhale again when your knees have returned to the starting position.
The position change : Lie on your stomach, arms and legs straight, hands flat on the floor. Bring your right arm and leg forward, then the other, without worrying about breathing. When you feel tired, rest 2 minutes, then go back, moving back one side, then the other.
Muscle back after baby
These exercises should be performed if possible with dumbbells: 500 grams at the start, then heavier and heavier as you progress. Do them in sets of 10 (or 15, if you’re feeling okay).
Sitting on a stool with your feet flat on the floor, do the exercise on the inhale and return to the original position on the exhale.
The aircraft
Initially, your arms are at your sides. You have to raise them horizontally.
Hello
Hands on your knees, you climb your arms to heaven.
The cross
Hands close together, arms horizontal in front of you, you spread your arms until they are in line with your shoulders.
Warning ! During all these exercises, watch your back: it must remain stretched.
Tone your perineum
You do not dare talk about it and yet since your childbirth, you have suffered from urinary incontinence. A sneeze, a burst of laughter, a physical effort… so many small occasions – normally without consequence – which cause you to lose urine involuntarily. A discomfort that affects nearly 20% of women, immediately after giving birth or a few weeks later …
With the hormonal changes of pregnancy, the pressure of the fetus on the bladder and the ordeal of childbirth, the muscles of your perineum are much weakened! Normal, they were put to the test. This is why it is imperative to make them regain all their tone. And even if some women have more resistant perineums than others, all young mothers are strongly advised to undergo perineal rehabilitation.
Your perineum is even more fragile if: your baby weighs more than 3,7 kg at birth, his head circumference exceeds 35 cm, you have used a forceps for childbirth, this is not the first pregnancy
To prevent urinary incontinence : remember to do a little gymnastics, avoid carrying heavy loads, drink 1 liter to 1,5 liters of water per day, fight against constipation and, above all, do not forget to rest!