Home Workout: Pelvic Floor Exercises After Childbirth

Rectus Diastasis Exercises and Pelvic Floor Training After Childbirth

Time

30 minutes
13 exercises

Here’s how your postpartum recovery exercises—with a focus on rectus diastasis exercises and pelvic floor training—are structured

In our postpartum BLACKROLL® workout, we start with a warm-up to gradually prepare you for the postpartum exercises. We then move on to essential postpartum pelvic floor exercises and abdominal exercises for postpartum recovery. We’ll do 3 sets of 2 repetitions, each consisting of 3 exercises. We’ll hold each exercise for 30 seconds. We’ll wrap up the postpartum workout with a final relaxation and mobilization of your body using the fascia roller.

With these postpartum exercises, you’ll lay an important foundation for staying fit in your daily life and getting back into sports.

Your exercises for your postpartum workout at a glance:

Here’s how your postpartum recovery workout—with a focus on rectus diastasis exercises and pelvic floor training—is structured:

In our postnatal BLACKROLL® workout after pregnancy, we start with a warm-up to gently prepare you for the postpartum exercises. We then move on to essential postpartum pelvic floor exercises and abdominal exercises for postpartum recovery. We’ll do 3 sets of 2 repetitions, each consisting of 3 exercises. We’ll hold each exercise for 30 seconds. We’ll wrap up the postpartum workout with a final relaxation and mobilization of your body using the fascia roller.

With these postpartum exercises, you’ll lay an important foundation for staying fit in your daily life and getting back into sports.