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58
Workout

Recovery after childbirth - 4

~37 min.
~444 kcal
Female
⁉️ Comments

"Recovery after childbirth - 4": This workout is aimed at strengthening the abdominal muscles, thighs and buttocks. The abdominal load consists of static exercises that have a positive effect on strengthening the core muscles. Basic exercises have been selected for the lower part of the body in which you can easily control the amplitude. Twisting, jumping and other highly complex exercises are excluded.

Main exercises
Cossack squat
1
Level: 1
R1
10
Subscription needed
Cossack squat
1
Level: 1
R2
10
Subscription needed
Golf
1
Level: 2
R1
6
Subscription needed
Golf
1
Level: 2
R2
6
Subscription needed
Incline (feet at shoulder width)
1
Level: 1
R1
15 sec.
Subscription needed
Incline (feet at shoulder width)
1
Level: 1
R2
15 sec.
Subscription needed
Tilted march
4
Level: 1
R1
12
Tilted march
4
Level: 1
R2
12
Tilted march
4
Level: 1
R3
12
Squats
4
Level: 2
R1
20
Squats
4
Level: 2
R2
20
Squats
4
Level: 2
R3
20
Squats
4
Level: 2
R4
20
Hip drop
3
Level: 3
S1
10
Subscription needed
Hip drop
3
Level: 3
S2
10
Subscription needed
Hip drop
3
Level: 3
S1
10
Subscription needed
Hip drop
3
Level: 3
S2
10
Subscription needed
Lower leg flexion
4
Level: 1
R1
12
Lower leg flexion
4
Level: 1
R2
12
Lower leg flexion
4
Level: 1
R3
12
Cool down
Neck extension
1
Level: 1
R1
6
Subscription needed
Neck extension
1
Level: 1
R2
6
Subscription needed
Posterior deltoid stretch
1
Level: 1
R1
15 sec.
Subscription needed
Posterior deltoid stretch
1
Level: 1
R2
15 sec.
Subscription needed
Lower back stretch with rotation
1
Level: 1
15 sec.
Subscription needed
Hammock - Dolphin
1
Level: 2
5
Subscription needed
Lower back stretch with rotation
1
Level: 1
15 sec.
Subscription needed
Hammock - Dolphin
1
Level: 2
5
Subscription needed
Cross-legged incline
1
Level: 1
R1
15 sec.
Subscription needed
Cross-legged incline
1
Level: 1
R2
15 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Subscription needed
Side lunge stretch
1
Level: 1
R1
15 sec.
Subscription needed
Side lunge stretch
1
Level: 1
R2
15 sec.
Subscription needed

Comments

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