T.adorn in shape after pregnancy and childbirth is now easier, smarter and more fun. There are thousands of applications, courses and centers to choose from, even online, for future and new mothers. From 4 April Fitness + Apple, the first fitness service created around the Apple Watch, introduces a new training program dedicated to new mothers who want to regain energy and the right tone after having a baby. The program, developed by ad hoc international specialists for postpartumis called “Return to fitness after childbirth” And contains seven workouts which are based on strength, core and “Mindful Cooldown” workouts led by instructor and new mom Betina Gozo, who also led the Stay Active prenatal training program during pregnancy. Betina is joined by Fitness + instructors and other moms, Marimba Gold-Watts and Jonelle Lewis. Marimba will show modifications that may be best for those who want to go slow and stick to the basics.
Getting back in shape after childbirth: the program
Before starting any exercise, however, it is essential to consult your gynecologist. Each woman has her own characteristics and a different clinical history, and the resumption of training must be tailor-made, gentle and gradual.
The program includes a series of workouts of just 10 minutes tailor-made to fit into the everyday life of those who have just had a baby. They are called Core, Strength and Mindful Cooldown, designed to help new mothers feel stronger and more energetic as they cope with the daily demands of their new parenting, including carrying a baby, lifting a car seat, pushing a stroller, carrying it up stairs.
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The Core
The program begins with a Core Workout, designed to help build a solid and strong foundation of core, i.e. the area between the lower portion of the torso and the lower edge of the pelvis. Through the conscious use of guided breathing, the exercises aim at recreate the connection with the trunk, strengthen abs and back and work on the pelvic floor. Workouts of total body strengthening, for the upper and lower part, to be performed with a light to medium handlebar oa free body.
Cooling down, stretching and meditation
The sessions of conscious cool-down include exercises of stretching to dissolve the tension from the classic post-pregnancy pain pointswith meditations to reflect on issues such as patience and self-care. In all cases, they are proposed different exercise options to put the new mother at ease, regardless of the type of birth she has had. All workouts can be performed separately or together with others from the Fitness + program or library.
Learn to listen to your body and be patient
The birth of a child often implies a shift of attention outside of oneself, all concentration is now on the baby. Fitness + workouts, on the other hand, re-educate women not to lose the connection with themselves, but to maintain it and then strengthen it “outgoing”, to meet the needs of the newborn. The exercises of “Mindful Cooldowns “ include stretches that focus on the most sensitive points of the post-pregnancy period, as well as meditations focused on topics such as patience and self-care. The program encourage new mothers to listen to their bodiescarry out the workouts at the own pace and do what they can, when they can.
How to join the program and get back in shape after giving birth
Apple Fitness + programs can be found inFitness app + Fitness app on iPhone or iPad. Just follow the steps to access the “Get back in shape after having a baby” program:
- Open the Fitness app on your iPhone or iPad
- Tap the Fitness + tab at the bottom of the screen
- Scroll down to the main Fitness + home page
- You will see the schedules once you scroll through the new workouts, new meditations, and collections
- Swipe right to left when you see the Programs tab if you can’t see the postpartum program tile
- Tap the Get In Shape After Having Baby Program tile to see episode options
- Tap the episode you want to do and press “Let’s Go”
- Or press the “+” and the cloud with the arrow to download the episode.
The new workouts are available on Fitness + starting April 4th. The service is available by subscription at a cost of € 9.99 per month or € 79.99 per year. In addition, the service is included in the Apple One Premium plan, which also offers access to Apple Music, Apple TV +, Apple Arcade and iCloud + with 2TB of storage for € 28.95 per month.
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