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These are 15 workouts dedicated to women during and after pregnancy who want to get back into shape.

The exercises will help strengthen the pelvic floor, improve joint stability, teach conscious breathing and help maintain correct posture. Trainers will guide you through each step of the workout, explaining each exercise step by step.

For pregnant women

This set of exercises is for you if you are pregnant and looking for a safe workout!

We will introduce you to the world of safe exercises, tailored to the needs of women in the first trimester of pregnancy. It's the perfect way to stay physically active while keeping yourself - and your baby - healthy.

We focus on exercises using a massage ball, resistance band, dumbbells, kettlebells, and for those who don't have exercise equipment there is an alternative of everyday items. Exercises are carefully tailored to provide health benefits while minimizing risks to the course of pregnancy.

Bezpieczne ćwiczenia w ciąży- I trymestr cz. 2_N_LOOP.mp4

Safe Pregnancy Exercises - First Trimester Part 2

Bezpieczne-ćwiczenia-w-ciąży--I-trymestr-cz.-2_N_COVER.jpg

This set of exercises is for you if you are pregnant and looking for a safe workout!

We will introduce you to the world of safe exercises, tailored to the needs of women in the first trimester of pregnancy. It's the perfect way to stay physically active while keeping yourself - and your baby - healthy. 

We focus on the use of a large rubber ball, which will become an excellent tool for strengthening muscles and improving flexibility. Exercises are carefully tailored to deliver health benefits while minimizing risks to the course of pregnancy. 

Bezpieczne ćwiczenia w ciąży- I trymestr cz. 1_N_LOOP.mp4

Safe Pregnancy Exercises - First Trimester Part 1

Bezpieczne ćwiczenia w ciąży- I trymestr cz. 1_N_COVER.jpg

Discover a workout dedicated to women in their third trimester of pregnancy! 

In this workout, we use a large rubber ball that provides additional support and comfort during the exercise. We focus on pelvic mobilization techniques to help maintain flexibility and alleviate any discomfort associated with pregnancy. At the same time, focused relaxation exercises for the pelvic floor muscles help prepare the body for the upcoming period.

Bezpieczne ćwiczenia w ciąży- III trymestr cz. 1_N_LOOP.mp4

Safe Pregnancy Exercises - Third Trimester Part 1

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Discover a safe way to be physically active during pregnancy, following the recommendations for women in the second trimester! 

This video presents the first part of a set of safe exercises tailored for women in the second trimester. During the workout, you will use a large rubber ball to make the exercises more effective and comfortable. We have focused on exercises that help maintain strength and flexibility, while taking into account the changing needs of the body. The large rubber ball is an excellent support tool, and each exercise has been customized with your safety in mind.

Bezpieczne ćwiczenia w ciąży- II trymestr cz. 1_N_LOOP.mp4

Safe Pregnancy Exercises - Second Trimester Part 1

Bezpieczne ćwiczenia w ciąży- II trymestr cz. 1_N_COVER.jpg

This set of exercises is for you if you are pregnant and looking for a safe workout!

We will introduce you to the world of safe exercises, tailored to the needs of women in the second trimester of pregnancy. It's the perfect way to stay physically active while keeping yourself - and your baby - healthy.

We focus on exercises using a soft rolling pin and chair. Exercises are carefully tailored to provide health benefits while minimizing risks to the course of pregnancy.

Bezpieczne ćwiczenia w ciąży- III trymestr cz. 3_N_LOOP.mp4

Safe Pregnancy Exercises - Third Trimester Part 3

Bezpieczne-ćwiczenia-w-ciąży--III-trymestr-cz.-3_N_COVER.jpg

This set of exercises is for you if you are pregnant and looking for a safe workout!

We will introduce you to the world of safe exercises, tailored to the needs of women in the second trimester of pregnancy. It's the perfect way to stay physically active while keeping yourself - and your baby - healthy.

We focus on exercises using a chair. Exercises are carefully tailored to provide health benefits while minimizing risks to the course of pregnancy.

Bezpieczne ćwiczenia w ciąży- III trymestr cz. 2 Ćwiczenia z krzesłem._N_LOOP.mp4

Safe Pregnancy Exercises - Third Trimester Part 2

Bezpieczne ćwiczenia w ciąży- III trymestr cz. 2 Ćwiczenia z krzesłem._N_COVER.jpg

This set of exercises is for you if you are pregnant and looking for a safe workout!

We will introduce you to the world of safe exercises, tailored to the needs of women in the second trimester of pregnancy. It's the perfect way to stay physically active while keeping yourself - and your baby - healthy.

We focus on exercises using a brushstick and a yoga cube. Exercises are carefully tailored to deliver health benefits while minimizing risks to the course of pregnancy.

Bezpieczne ćwiczenia w ciąży- II trymestr cz. 2_N_LOOP.mp4

Safe Pregnancy Exercises - Second Trimester Part 2

Bezpieczne ćwiczenia w ciąży- II trymestr cz. 2_N_COVER.jpg

How to get back into shape after childbirth so as not to harm yourself?

Many of us associate getting back in shape after childbirth with a quick return to advanced workouts. This is not healthy for a woman's body. Pregnancy lasts about 9 months, and a woman's body needs up to a year to recover from it. Don't skip this stage. If you gave birth by cesarean section you should take special care.

Getting back into shape is all about recovery and then rebuilding your form.

During the training “Return to form part 3” conducted by Magdalena Kornacka, you will learn more advanced exercises that will allow you to go a step further in your return to form. 

Perform them after learning the previous two parts.

Powrót do formy po porodzie cz.III_N_LOOP.mp4

Postpartum Fitness Recovery Part 3

Powrót do formy po porodzie cz.III_N_COVER.jpg

How to get back into shape after childbirth so as not to harm yourself?

Many of us associate getting back in shape after childbirth with a quick return to advanced workouts. This is not healthy for a woman's body. Pregnancy lasts about 9 months, and a woman's body needs up to a year to recover from it. Don't skip this stage. If you gave birth by cesarean section you should take special care.

Getting back into shape is all about recovery and then rebuilding your form.

During the training “Return to form part 2” conducted by Magdalena Kornacka, you will learn how to start moving safely and which exercises to start with. 

Powrót do formy po porodzie cz.II_N_LOOP.mp4

Postpartum Fitness Recovery Part 2

Powrót do formy po porodzie cz.II_N_COVER.jpg

How to get back into shape after childbirth so as not to harm yourself? 

Many of us associate getting back in shape after childbirth with a quick return to advanced workouts. This is not healthy for a woman's body. Pregnancy lasts about 9 months, and a woman's body needs up to a year to recover from it. Don't skip this stage. If you gave birth by cesarean section you should take special care. 

Getting back into shape is all about recovery and then rebuilding your form. 

During the training “Return to form part 1” conducted by Magdalena Kornacka, you will learn how to start moving safely and which exercises to start with.

Powrot do formy po porodzie cz.I_N_LOOP.mp4

Postpartum Fitness Recovery Part 1

Powrot do formy po porodzie cz.I_N_COVER.jpg

How to get back into shape after childbirth so as not to harm yourself?

Many of us associate getting back in shape after childbirth with a quick return to advanced workouts. This is not healthy for a woman's body. Pregnancy lasts about 9 months, and a woman's body needs up to a year to recover from it. Don't skip this stage. If you gave birth by cesarean section you should take special care.

Getting back into shape is all about recovery and then rebuilding your form.

Workout “Return to form part 4” conducted by Magdalena Kornacka is designed for women who have already emerged from the postpartum period. In this set you will find exercises with weights.

Perform them after learning the previous three parts.

Powrót do formy po porodzie. Trening z obciążeniem_N_LOOP.mp4

Postpartum Fitness Recovery - Weighted Exercises

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If you are looking for a workout program for each trimester of pregnancy that is tailored to your needs, then THE PREGNANCY PROJECT is for you!

Natalia Rybarczyk's PREGNANCY PROJECT consists of 5 10-minute parts, for each day of the week (Monday through Friday):

1. cardio warm-up
2. strong arms
3. strong legs
4. healthy spine
5. relaxing stretching

THE PREGNANCY PROJECT is a workout for:
preparation for childbirth,
relaxation,
relaxation,
relieving stress on the spine. 

This training program allows you to adjust the sophistication to your well-being. If you feel up to it - do the entire workout. If you have less power in you - choose the area you want to focus on. Don't have the energy to train? That's okay too! Include the last part and relax while stretching.

Remember to consult with your gynecologist before exercising.

Projekt ciąża_LOOP.mp4

Projekt ciąża

TEASER PROJEKT CIAZA.mp4

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This practice will introduce you to the subject of the distention of the rectus abdominis muscle.
Whether you are pregnant, have gone through childbirth, or simply want to take care of your health, our video will provide you with valuable knowledge on the subject of the separation of the rectus abdominis muscle .

You will learn what a rectus abdominis muscle diastasis is and what to pay attention to when self-monitoring it in the supine position.

Rozejście mięśnia prostego brzucha- ocena i samokontrola na leżąco_N_LOOP.mp4

Diastasis Recti - Assessment & Self-Check in a Lying Position

Rozejście mięśnia prostego brzucha- ocena i samokontrola na leżąco_N_COVER.jpg

This practice will introduce you to the subject of the distention of the rectus abdominis muscle.
Whether you are pregnant, have gone through childbirth, or simply want to take care of your health, our video will provide you with valuable knowledge on the subject of the distention of the rectus abdominis muscle .

The assessment of the condition of the rectus abdominis muscle presented in this video is a good complement to self-examination in the supine position, on which you will also find material on our platform.

For pregnant women

For pregnant women

Description

Trainings

Safe Pregnancy Exercises - First Trimester Part 2

Safe Pregnancy Exercises - First Trimester Part 1

Safe Pregnancy Exercises - Third Trimester Part 1

Safe Pregnancy Exercises - Second Trimester Part 1

Safe Pregnancy Exercises - Third Trimester Part 3

Safe Pregnancy Exercises - Third Trimester Part 2