After a successful pregnancy, there is always a successful delivery. When we come to childbirth, it is important to have a strong pelvic floor. There is a widespread myth that says that a strong pelvic floor decreases elongation and relaxation, but it is exactly the opposite. Knowing and learning to use the muscles of the core and pelvic floor helps us to push during childbirth and reduce the consequences of postpartum.
After childbirth, there is always a loss of muscle mass and strength of all core muscles, including the pelvic floor. This is the reason why after childbirth there may be leakage of urine or increased need to go to the bathroom.
Therefore, as with an injury, this situation will affect less if we have trained during pregnancy. We are not saying that there are no consequences after childbirth, but we can make them less problematic.
But not just any type of exercise. For example, perform bench press, military press, leg curl, etc., it would not serve to help us in childbirth and after this. Therefore, we leave you here seven exercises that can benefit you.
Hip Thrust
We start this series of exercises with the hip thrust, probably the best exercise to work the pelvic floor. It is a very complete exercise. Increases muscle mass and strength in legs and core.
To perform the exercise correctly we need to put a bench, drawer or something that gives us stability behind us. Next, we place a barbell, dumbbell, kettlebell, etc., in our pelvis and we push with our hips forward holding the point of maximum contraction for one second.
Glute Bridge
The glute bridge is an exercise similar to the hip thrust. Unlike the hip thrust, does not involve as much knee extension and gives greater prominence to hip extension.
To do this, we lie on the floor with the bar, dumbbell, etc. in the pelvis and push forward as if we were doing a hip thrust, also maintaining the point of maximum contraction for one second.
squat
A great exercise increases the strength of the stabilizer muscles, As long as we make her free. The squat can be done in various ways, but there are three mainly. We can do a front squat, supporting the bar in front of our neck; high bar squat, resting the bar on our trapezoids; and low bar squat, resting the bar on our rear delts.
After taking the bar, we execute the eccentric phase by flexing the knees and hips until we reach the bottom and rise explosively without flexing the lower back or the dorsal area.
Stiff Leg Dead Lift
Personally, one of my favorite exercises to work the core. To perform this variant of the deadlift, we have to position ourselves in front of the bar with the knees fully extended or, at most, slightly flexed with the hips fully flexed.
From that point, we push hard against the ground, fully extending the hips preventing lumbar or dorsal flexion for the core to work.
Press Pallof
The Pallof press is considered an anti-rotation exercise, that is, we must prevent our trunk from rotating during its execution. To do it, we take a rubber, pulley or some force that tries to break us and we separate from it. The farther (this is only with rubber), the more difficult. We take the rubber band or pulley, place it on our abdomen and push hard.
bird-dog
To correctly perform the bird dog, we have to position ourselves in quadrupeds, that is, with the hands and knees touching the ground. Keep in mind that we have to place our knees below our hips and our wrists below our shoulders and looking at the ground.
The goal in extending the leg and arm is to make ourselves longer, that is, it’s not about climbing up but about going as far as possible with our hand and foot.
ab wheels
The ab Wheel is one of the hardest exercises for the core but, without a doubt, it is very efficient. The work with the abdominal wheel, and more if we are beginners, must be progressive. It is necessary that we start by getting our body used to this exercise, in order to be able, little by little, to continue evolving and performing a perfect extension.
To perform this exercise correctly, what we have to do is take the abdominal wheel while in quadruped position and start the movement with the dorsal area slightly flexed. Next, we separate the wheel from our body forward and return without flexing the spine.
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