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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?

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

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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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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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It’s something many women notice after pregnancy when their glutes seem to flatten, weaken, or stop engaging the way they used to.

During pregnancy, your growing belly changes your posture and shifts more weight forward. The pelvis often moves into more anterior tilt, and over time this can contribute to gluteal inhibition, where the glutes stop doing their job as effectively during movement.

When that happens, the lower back, hips, and hamstrings often start taking over. That can show up as back discomfort, tight hips, poor pelvic stability, or the feeling that your glutes just do not switch on anymore.

And rebuilding glute strength after birth is about so much more than appearance.

Strong glutes help
• support the pelvis
• stabilise the hips
• protect the lower back
• reduce unnecessary pressure through the pelvic floor
• and work together with your core for better movement and recovery

That is why glute training after pregnancy is so important. It is not just about shaping your body again. It is about helping your body feel more supported, stable, and functional in everyday life.

Small, controlled movements like all-fours glute circles can be a great place to start. They help reconnect you to the glutes, improve hip control, and teach the body to stop compensating through the back and hamstrings.

Simple, gentle, and surprisingly effective postpartum.

3 free postpartum sessions
Link in pinned comment 🔗

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