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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
Cossack squat
1
Level: 1
R2
10
Golf
1
Level: 2
R1
6
Golf
1
Level: 2
R2
6
Incline (feet at shoulder width)
1
Level: 1
R1
15 sec.
Incline (feet at shoulder width)
1
Level: 1
R2
15 sec.
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
Hip drop
3
Level: 3
S2
10
Hip drop
3
Level: 3
S1
10
Hip drop
3
Level: 3
S2
10
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
Y Stretch
1
Level: 1
8 sec.
Scapular Mobility
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Sumo squat
1
Level: 2
10
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Forward fold
1
Level: 7
10 sec.

Comments

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