“Plank” will not help: 7 useless exercises for recovery after childbirth

Trainer Elena Druzhinina analyzes popular postpartum recovery exercises and explains why they do not work and what is the best way to replace them.

Here it is – an exercise that helps from everything in the world: a floating figure, a stomach, love for Turkish TV shows (no). “Just a minute a day, and in a month you will not recognize yourself” – search engines hint with such titles that there is still a magic wand. A minute a day is just a dream for a mother who doesn’t have enough time for anything anyway. Ever wonder how you fit into pre-pregnancy jeans in a month?

With the “bar” after childbirth, it is better to wait. For what? For one simple reason – muscles weakened by pregnancy simply cannot cope with this exercise. But there is a risk of having back pain, increased diastasis and even umbilical hernia. No jeans are worth it. “Planck” – while the lights go out.

Another exercise from the “magic pill” series. Only this is a placebo when it comes to training abdominal muscles. The “vacuum” will not help to strengthen the abdominal muscles and reduce the stomach. When practiced, the abdominal muscles do not work, but are passively absorbed under the ribs.

The technique gives a temporary “pulling” effect due to the lifting of the organs, but it cannot be repaired without proper muscle work. And with diastasis, exercise can weaken the already stretched white line of the abdomen. Another crossed out item on the list.

Is it also useless? But some models even have a built-in timer and calorie counter, which means such hoops definitely have to do away with the sides!

All the calories expended can easily come back with the eaten bun. And blows from a heavy hoop are simply dangerous for the weakened body of a young mother. Put aside.

“Butt like Kim,” hum as you squat with heavier dumbbells. And again, don’t rush. It is better to start with exercises without weights, otherwise – pressure on the pelvic floor, organ prolapse and its unpleasant consequences. Hanging weight squats.

Any jumping after childbirth is dangerous until the pelvic floor muscles have completely restored their tone. Imagine how every time you land from a jump, the pelvic organs “collapse” onto the pelvic floor muscles. Shock loading can exacerbate postpartum problems such as organ prolapse and stress incontinence. Yes, a trampoline and a jump rope after childbirth are not our friends either.

Like boxing. The story of Mary Kom, a real girl who became a five-time world boxing champion, being a mother of two children, is inspiring. It’s not just that a movie has been made about her with Priyanka Chopra in the title role. “Motherhood makes a woman stronger,” the heroine decided and returned to sports after the birth of a child. You will also get stronger, but over time and in the first few months – only gentle training.

Does he also present himself on the “anti-list”? Yes, because such a shock load on the pelvic floor contributes to the weakening of muscles. The consequences will certainly not please – it can be urinary incontinence, hemorrhoids and pain during intercourse. We do not expect such an effect when we lace up our sneakers and run towards the morning freshness.

It is better to replace running with brisk walking or an elliptical trainer. In such exercises, there is no phase when two legs take off from the floor at once, which means that there is no hard landing and “impact” of the organs on the pelvic floor . A photo of you, slender, with six-packs, in a baseball cap, easily running through the park, while you put it back on until the body is fully restored.

We cross out these seven exercises, and what’s left? Intensive to put the baby to sleep? Power training to slide a wheelchair over curbs? It’s inevitable, but if you want to help your muscles get stronger, you need to rely on gentle recovery workouts designed specifically for moms. Regular physical activity to lose weight in the first months after giving birth won’t work for you, but you can come back to it later when the body recovers from nine months of transformation and hard work during childbirth.