Postnatal gymnastics online
- 2 x 1 hour of targeted pelvic floor training incl. individual exercises, repeatable
- 20 x 1 hour of effective postnatal training including individual exercises, gradual increase in intensity, repeatable
- Support with questions and problems in the group or via Date
- Access time: 1 year
The online postnatal gymnastics course is suitable for women after a normal birth and after a caesarean section.
This online postnatal course is structured in such a way that you can adapt the exercises to your individual needs and health situation. This postnatal course offers you pelvic floor exercises, postnatal gymnastics, postnatal classes and mum fitness workouts. It is the perfect training support for mums well beyond the first year.
For 9 months you shared your body with your child, a time full of changes and growth. Now you have this time behind you and the birth is over. You are holding your baby in your arms. Now it's time to do something good for yourself and reclaim your body. This postnatal course is designed to help you strengthen your body again.
Postnatal recovery is not just about getting your old figure back. The focus is on your pelvic floor, abdominal and back muscles. Of course, other exercises are also included, but these three parts of your body are under enormous strain during pregnancy.
What does this course offer?
Targeted strengthening of the pelvic floor: The pelvic floor is weakened after pregnancy. Wf the pelvic floor is not strengthened again, this can lead to bladder weakness, incontinence or even a lowering of the uterus into the vagina in the long term. Midwife Katharina will show you effective exercises and techniques to specifically strengthen your pelvic floor and restore its functionality.
Full-body fitness: In addition to pelvic floor work, we focus on strengthening your entire body. We improve your muscles with a variety of exercises. You will notice how your energy returns and you feel physically fitter.
Individual: Every mum is unique. That's why the course offers different lessons. Whether you are just starting out or are looking for more advanced training, you will find exercises of varying intensity and at different levels.
Why should every woman take a postnatal recovery course?
When should you book the postnatal course?
This depends on your state of health. It depends on whether you gave birth normally or had a caesarean section. You can start the first exercises of the course in the postnatal period. They will help you to strengthen your pelvic floor. You can then start the following exercises from the sixth week after the birth. If you are feeling well. If you have had a caesarean section, the wounds need to heal first. You should then wait at least twelve weeks. However, if you need more time for yourself or your baby, then postpone the start. The course is structured in such a way that you can still benefit months or years after the birth. The exercises are always good for you.
How long can you do the postnatal course?
A postnatal course is important for you after the birth in any case. Even if you don't notice any discomfort immediately after giving birth, your pelvic floor and abdomen need a special training programme. Because otherwise you will be like many other women: after years without the right training, you will notice the "consequential damage" of the birth. This could be the pelvic floor. Or rectus diastasis. But then it's not too late. You can repair this damage and strengthen your health with the exercises in the online course. But you will need a lot more patience. Our course supports your women's health. Regardless of how long ago you gave birth. It is also suitable as an extension and continuation of a face-to-face course.
Exercises
The exercises are arranged in different levels of intensity. You will find the following exercises in the online course, among others:
Hummingbird
Trains the pelvic floor, back, shoulders and arms and helps to open the breathing spaces.
Rocky Balboa
Trains the legs, pelvic floor, buttocks, back and arms, helps to activate the circulation and strengthens fitness.
The ostrich
Trains the legs, pelvic floor, buttocks, back, shoulders, arms, supports stretching, activates the cardiovascular system and strengthens fitness.
Courtly kinks
Trains the legs, pelvic floor, buttocks and back.
The knee scissors
Trains the legs, pelvic floor, buttocks, back and oblique abdominal muscles.
The paraglider
Knee kicks
Trains the legs, pelvic floor, buttocks, back, oblique abdominal muscles, arms, activates the cardiovascular system and strengthens fitness.
The ball lightning
Trains the legs, pelvic floor, buttocks, back, stomach, arms and activates the cardiovascular system.
Open barrier
Trains the legs, pelvic floor, buttocks, back and arms.
The swan
Trains the legs, pelvic floor, buttocks, back, oblique abdominal muscles, arms, activates the cardiovascular system and strengthens fitness.
Horizontal kicks
Trains the legs, pelvic floor, buttocks, back, stomach, arms and activates the cardiovascular system.
Drawbridge
Trains the legs, pelvic floor, buttocks, abdominal muscles, back and arms.
Ride a penny-farthing
Trains the legs, back and oblique abdominal muscles.
The draw
Trains the legs, pelvic floor, buttocks, corset, oblique abdominal muscles, chest muscles and arms.
Sit ups for recovery
Trains the legs, pelvic floor, buttocks, back, corset, oblique abdominal muscles.
Inclined rowing
Trains the legs, pelvic floor, buttocks, back, corset, oblique abdominal muscles.
The leaning tower of Pisa
Trains the legs, buttocks, back and oblique abdominal muscles.