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49
Workout

Recovery after childbirth - 3

~39 min.
~468 kcal
Female
⁉️ Comments

"Recovery after childbirth - 3": This workout is aimed at strengthening the core, back and chest muscles. While carrying a child in your arms, the pectoral muscles shorten, the posture becomes more rounded, and tension appears in the back. This routine will help support overall back health, strengthen your core, and add flexibility to your pectoral muscles.

Main exercises
Hammock - Dolphin
1
Level: 2
R1
5
Hammock - Dolphin
1
Level: 2
R2
5
Hammock - Dolphin
1
Level: 2
R3
5
Scapular Mobility
1
Level: 1
R1
8
Scapular Mobility
1
Level: 1
R2
8
Scapular Mobility
1
Level: 1
R3
8
Back extension
1
Level: 1
R1
10
Back extension
1
Level: 1
R2
10
Back extension
1
Level: 1
R3
10
Press
4
Level: 2
R1
12
Press
4
Level: 2
R2
12
Press
4
Level: 2
R3
12
M Stretch
1
Level: 1
R1
8 sec.
M Stretch
1
Level: 1
R2
8 sec.
Exit to the plank on the forearms
2
Level: 1
R1
12
Exit to the plank on the forearms
2
Level: 1
R2
12
Exit to the plank on the forearms
2
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
Y - Abduction
4
Level: 1
R1
10
Y - Abduction
4
Level: 1
R2
10
Y - Abduction
4
Level: 1
R3
10
Posterior deltoid stretch
1
Level: 1
S1
15 sec.
Posterior deltoid stretch
1
Level: 1
S2
15 sec.
Cool down
Massage
1
Level: 1
8
W extension
1
Level: 1
8
Massage
1
Level: 1
8
W extension
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
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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