Home Workout: Pelvic Floor Exercises After Childbirth
Rectus Diastasis Exercises and Pelvic Floor Training After Childbirth
Time
- 30 minutes
- 13 exercises
Here’s how your postpartum recovery exercises—with a focus on rectus diastasis exercises and pelvic floor training—are structured
In our postpartum BLACKROLL® workout, we start with a warm-up to gradually prepare you for the postpartum exercises. We then move on to essential postpartum pelvic floor exercises and abdominal exercises for postpartum recovery. We’ll do 3 sets of 2 repetitions, each consisting of 3 exercises. We’ll hold each exercise for 30 seconds. We’ll wrap up the postpartum workout with a final relaxation and mobilization of your body using the fascia roller.
With these postpartum exercises, you’ll lay an important foundation for staying fit in your daily life and getting back into sports.
Your exercises for your postpartum workout at a glance:
Single-Leg Calf Raise
Pelvic Lifts
Here’s how your postpartum recovery workout—with a focus on rectus diastasis exercises and pelvic floor training—is structured:
In our postnatal BLACKROLL® workout after pregnancy, we start with a warm-up to gently prepare you for the postpartum exercises. We then move on to essential postpartum pelvic floor exercises and abdominal exercises for postpartum recovery. We’ll do 3 sets of 2 repetitions, each consisting of 3 exercises. We’ll hold each exercise for 30 seconds. We’ll wrap up the postpartum workout with a final relaxation and mobilization of your body using the fascia roller.
With these postpartum exercises, you’ll lay an important foundation for staying fit in your daily life and getting back into sports.
Forearm Side Plank
Pregnancy Workouts
Arm Raises
What You Need to Know About Postpartum Recovery
What Matters.
Four-legged stance
Your Tools for Postpartum Workouts
Squats
Forearm Plank
Leg Raise
Cool-Down
Nothing beats a quick roll-out after an intense workout. It helps kickstart your recovery and will definitely make you feel better.
Massage of the back of the thighs—both sides
Buttock massage
Quadratus Massage
Neck massage
Your Tools for Your Postpartum Workout
What You Need to Know About Postpartum Recovery
What Matters Most.