Especially in the summer and bikini season, your own figure is happy to be the focus of critical self-view, but also right after the holidays. This is always a big topic for women. But especially after pregnancy and birth, young mothers wonder: how do I get fit with baby?
Satisfied mothers, happy kids
Studies have shown that babies who experience their mums as facing, happy, balanced and satisfied, build up a good bond with their mothers and develop emotionally, cognitively and physically. A regular fitness training tailored to the needs for pregnancy has a supportive effect. Perhaps that is exactly the reason why a new program for outdoor fitness, created by mothers for mothers and born out of their own experiences of being mum, is now becoming increasingly popular: “Laufmamalauf”-fit with baby. Here women sweat together for more joie de vivre, balance and energy for everyday life, for the personal dream figure and against annoying kilos, which brought the miracle of living for each of them.
Jogging with strollers
A babysitter is not necessary for mom sports, because the little ones are always in the stroller for running mama-run groups. And the extra portion of fresh air is available free of charge, because training is trained all year round in local parks. And with good success: what started as a local activity in three Berlin parks with a handful of mothers has now developed into a Germany-wide fitness movement. Today offers Running mum In over 30 cities every week at hundreds of course locations and parks, a comprehensive course portfolio.
Nevertheless, jogging requires patience and caution after birth. Here are some important points to consider:
When can you jog again after birth?
- At least 12 weeks (3 months)You should wait after a natural birth, but are idealfour to six months.
- At aCaesareanorBirth injuriesIf you wait longer until the wounds have healed completely and there are no more pain. A start after aboutFour and a half monthsCan be considered if the scars are stable.
- Beginners should even be up tonine monthsWait to ensure that the body is prepared for the load.
How do you best prepare for your jogging entry?
- Start with regression gymnastics before you start jogging to strengthen your fuselage muscles and your pelvic floor. You can start with it about six to eight weeks after birth.
- A pelvic floor test can help you check the stability. Only start with jogging when your pelvic floor is stable and no symptoms such as loss of urine occur.
- Pain freedom and physical well -being are crucial. If pain or discomfort occurs, your training interrupted.
- A stable sports bra is important to protect your breasts, especially if you still stand.
Slow entry after birth
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Start with short running units and gradually increase them. An example of a training plan could look like this:
Week 1: Go for 5 minutes, jog for 5 minutes, go for 5 minutes, jog for 5 minutes, twice a week.
Week 2: Increase the term by 5 minutes, etc. -
Pay attention to the signals of your body and adapt the training accordingly.
Jogging after birth should be carefully and taken into account your individual physical condition. A consultation with your midwife or a doctor can be helpful to determine the optimal time.
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