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Workout routine after pregnancy
Rectus diastasis exercises and pelvic floor exercises after birth
Can't wait to get exercising again after your pregnancy, improve your body awareness and regain a strong core?
Then our postnatal workouts are perfect for you. However, you should wait up to around 12 weeks before starting our postnatal exercises.
This post-pregnancy workout focusses on pelvic floor exercises and stomach muscle workouts with specific rectus diastasis exercises to encourage the oblique abdominal muscles to close up again. These abdominal and pelvic floor exercises are suitable for both C-sections and vaginal births.
When to begin postnatal exercises
This post-pregnancy workout provides optimum support around 12 weeks after birth. This workout is not a replacement for a postnatal course with a specialist.
What to consider during the workout
Take a break if you notice that you are unable to maintain stomach and pelvic floor tension during the workout. Listen to your body. Nausea and discomfort can be signs of excess strain.
Training frequency
2-3 times a week
Seek medical advice
Should you experience pain or discomfort during these postnatal exercises, we recommend consulting a specialist in gynaecology.
Your postnatal workout focussing on rectus diastasis and pelvic floor exercises
In our postnatal BLACKROLL® workout, we’ll start with a warm-up to gently prepare you for the upcoming postnatal exercises. We'll then continue with the essential postnatal pelvic floor exercises and abdominal exercises. We'll perform 3 blocks of 3 exercises with 2 repetitions of each. Each exercise is performed for 30 seconds. This postnatal workout is followed up with relaxation and mobilisation using the foam roller.
These postnatal exercises form an important foundation for a fit daily life and your road back to sport.
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