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34
Workout

Recovery after childbirth - 1

~34 min.
~408 kcal
Female
⁉️ Comments

"Recovery after childbirth - 1": The simplest and shortest workout that is aimed at strengthening and mobility of the thoracic back, which can be performed daily. You can start your postpartum recovery journey with this workout.

Main exercises
Hammock - Dolphin
1
Level: 2
R1
5
Hammock - Dolphin
1
Level: 2
R2
5
Hammock - Dolphin
1
Level: 2
R3
5
Wall Slide (stand facing the anchor point)
1
Level: 1
R1
8
Wall Slide (stand facing the anchor point)
1
Level: 1
R2
8
Wall Slide (stand facing the anchor point)
1
Level: 1
R3
8
Scapular Mobility
1
Level: 1
R1
8
Scapular Mobility
1
Level: 1
R2
8
Scapular Mobility
1
Level: 1
R3
8
Side plank standing
4
Level: 1
S1
40 sec.
Side plank standing
4
Level: 1
S2
40 sec.
Side plank standing
4
Level: 1
S1
40 sec.
Side plank standing
4
Level: 1
S2
40 sec.
Low pull
1
Level: 1
R1
12
Low pull
1
Level: 1
R2
12
Low pull
1
Level: 1
R3
12
Medium pull
2
Level: 2
R1
12
Medium pull
2
Level: 2
R2
12
Medium pull
2
Level: 2
R3
12
Cool down
Forward lunge
1
Level: 1
15 sec.
M Stretch
1
Level: 1
8 sec.
Hammock - Dolphin
1
Level: 2
5
Cross-legged incline
1
Level: 1
R1
15 sec.
Cross-legged incline
1
Level: 1
R2
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Lower leg extension
1
Level: 1
R1
14 sec.
Lower leg extension
1
Level: 1
R2
14 sec.

Comments

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