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Speichere dir diesen Beitrag, damit du die Übungen in Ruhe nachmachen kannst.
👉 Schreib mir gern in die Kommentare, wie sich die Übungen für dich anfühlen.

In diesem Beitrag zeige ich dir 4 effektive Übungen für:
🍑 den großen Pomuskel
🌸 den Beckenboden
💪 den Bauch
🫶🏻 den unteren Rücken

Alle Übungen mache ich aus einer unterstützten Rückenlage:
Der obere Rücken liegt entspannt auf dem Sofa, die Arme geben Halt – eine Position, die den Rücken wunderbar unterstützt.

Diese Übungen lassen sich auch vorm Fernsehen machen 😉.
Aber ihre volle Wirkung entfalten sie, wenn du wirklich bei dir bist.
Spüre bewusst:
– die Bewegung
– die Ausführung
– und die Muskeln, die arbeiten

Gerade der Beckenboden wird hier gezielt gekräftigt und aktiviert – sanft, effektiv und nachhaltig 🌸
Herbalife ürünlerini Orjinal ve İndirimli alabilmek için Ücretsiz Ayrıcalıklı Üyelik ten yararlanabilirsiniz.

Herbalife Üyelik için : www.myherbalife.com /online Kayıt

Kişisel Bilgilerinizden sonra Doldurmanız gereken Sponsor Bilgileri
Sponsor ID T1Y0356658
Sponsor soyadı ilk Üç harfi / ARI

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#женскоездоровье #тазовоедно #интимноездоровье #пролапс #гинеколог #недержаниемочи
Мало кто знает правду о своём женском здоровье. Мы даже не понимаем, какие вопросы стоит задавать на самом деле. Никто этому не учит.

я считаю, что каждая мама должна передать своей дочке это знание.
Как определить состояние женского здоровья при помощи самодиагностики?

Приходи на открытую тренировку и во всем разберёшься. 28.03.2026 в 12.00 мск. отметь в календаре. это важно.

переходи по ссылке в описании канала.

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Are there many new mothers who are unhappy #PostpartumRecovery #kegalexercise #homework

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exercise for beginner
workout at home
lose weight at home
#workout #shorts
#fitness #gym
#workout
#kegelworkout #kegelexercise

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Most postpartum core workouts miss this.

Your core needs coordination, not more intensity.

After pregnancy, your system stops working together.
Your ribs, diaphragm, pelvic floor, and deep core lose their timing.
Pressure drops down and pushes forward instead of staying controlled.

This is where this exercise comes in.

You hover your knees. You move slow.
Your body has to organize.

You create load without pushing pressure forward.
Your deep core switches on.
Your breath and pelvic floor start working with it again.

That shaking?
Your system is rebuilding real stability.

Stay low. Move slow. Exhale on effort.

If you want to follow a structured plan like this and know exactly what to do next,
start here — link in the pinned comment below 🤍

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Effective Pelvic Floor Exercises to Tighten and Strengthen Vaginal Muscles Naturally

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#PelvicFloorExercises
#KegelExercises
#WomensHealth
#FeminineHealth
#BodyCareRoutine
#PostpartumFitness
#HealthyLifestyle
#FitnessForWomen
#NaturalWellness
#CoreStrength #watikprimadona

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The reason your belly still sticks out…
in most cases, it’s not just fat.

It’s unhealed diastasis recti.

And if you’re doing crunches?
You might actually be making it worse.

Because those exercises increase intra-abdominal pressure
and push the belly outward instead of helping it flatten.

So what should you do instead?

The exercises I show you are designed to rebuild your postpartum core the right way 👇

1️⃣ Deep core activation (transverse abdominis training)
Helps pull the belly inward and supports diastasis recti recovery.

2️⃣ Pelvic floor strengthening
Improves lower belly support, stability, and postpartum function.

3️⃣ Diaphragmatic breathing
Reduces pressure and helps control abdominal expansion and core engagement.

4️⃣ Core stability exercises
Train your body to support your spine and reduce lower back pain.

5️⃣ Posture correction + alignment
Fixes rib flare, anterior pelvic tilt, and helps your belly sit flatter.

6️⃣ Diastasis-safe movements
Protect your abdominal wall while rebuilding strength and connection.

This is how you reduce mom pooch, postpartum belly, lower belly bulge, and actually heal your core.

Not by doing more.
By doing it right.

#mompooch #postpartumcore #diastasisrecti #pelvicfloorhealth #postpartumfitness

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Postpartum x3 setsNo matter how long after giving birth, you can practice #kegelexercises

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