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35
Workout

Recovery after childbirth - 2

~37 min.
~444 kcal
Female
⁉️ Comments

"Recovery after childbirth - 2": This is a short workout aimed at strengthening the muscles of the core, hips and buttocks. Excluded from the complex are abdominal crunches, jumping exercises and other exercises that increase abdominal pressure. Regular exercise will help you recover faster after childbirth and maintain the overall health of the body.

Main exercises
Golf
1
Level: 1
R1
6
Golf
1
Level: 1
R2
6
Golf
1
Level: 1
R3
6
Squats (wide feet position)
3
Level: 1
R1
15
Squats (wide feet position)
3
Level: 1
R2
15
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
W extension
1
Level: 1
R1
8
W extension
1
Level: 1
R2
8
Lower leg flexion
4
Level: 1
R1
12
Lower leg flexion
4
Level: 1
R2
12
Lower leg flexion
4
Level: 1
R3
12
Side plank
1
Level: 1
S1
40 sec.
Side plank
1
Level: 1
S2
40 sec.
Side plank
1
Level: 1
S1
40 sec.
Side plank
1
Level: 1
S2
40 sec.
Reverse plank
2
Level: 1
R1
40 sec.
Reverse plank
2
Level: 1
R2
40 sec.
Reverse plank
2
Level: 1
R3
40 sec.
Cool down
Neck extension
1
Level: 1
R1
6
Neck extension
1
Level: 1
R2
6
Posterior deltoid stretch
1
Level: 1
R1
15 sec.
Posterior deltoid stretch
1
Level: 1
R2
15 sec.
Lower back stretch with rotation
1
Level: 1
15 sec.
Hammock - Dolphin
1
Level: 2
5
Lower back stretch with rotation
1
Level: 1
15 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.
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.

Comments

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