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Belly Pumping: Diese Frau kann ihren Schwangerschaftsbauch einziehen!


Eine bestimmte Atemtechnik lässt auf Instagram gerade Babybäuche verschwinden. Sinn der Sache? Pre-Natale Übungen, die die Geburt erleichtern sollen.

The Bloom Method/Belly Pumping

Wienerin mit KindRed.(Wienerin)

Das Internet ist völlig aus dem Häuschen: Allerorts ziehen Schwangere ihren Babybauch ein - und zwar so deutlich, dass man eigentlich nur mit offenem Mund vor dem Bildschirm sitzen kann.

Did you know that diaphragmatic breathing and correct core engagement helps your body regulate intra-abdominal pressure? Did you also know that it's incorrect pressure in the abdomen that increases the chance of Diastasis Recti, PF incontinence, & Prolapse? Learning to access your deep core allows you to strengthen from the inside out while teaching your body valuable tools that will support you for life! The muscles of the trunk support us & our movements in incredible ways -- tapping into this via correct breathing patterns while activating the deep core muscles CORRECTLY is one of the foundational pieces to preventing common pregnancy related issues. It is NOT normal nor should it be expected to experience abdominal separation, incontinence or prolapse :: it's crucial that we shift our thinking and start connecting to our bodies to help PREVENT so that we don't have to REPAIR! . . . . . . #fitbump #fitpregnancy #bellypump #thebloommethod #birthprep #boulderbirth #bouldermom #athletes #prenatal #pregnant #pregnancy #pregnancyfitness #pregnancyexercise #prenatalfitness #prenatalworkout #prenatalexercise #fitness #birth #babybump #expecting #labor #diaphragmaticbreathing #boulder #bouldercolorado

Ein Beitrag geteilt von The Bloom Method™ (@thebloommethod) am

Hinter dem "Trend" steckt "The Bloom Method": Eine spezielle Form von pre- und post-natalen Übungen, die sich auf die "Core"-Muskeln, also die Rumpfmuskulatur, und auf die Beckenbodenmuskeln konzentrieren, das sogenannte "Belly Pumping" oder "Diaphragmatic Breathing".

Belly Pumping aka Diaphragmatic breathing with Deep Core Engagement! Why do we think EVERY expecting mother should be adding this to her daily regimen? 1️⃣ Helps to maintain a connection to the deep core muscles throughout pregnancy {pelvic floor, transverse abdominis, & Multifidus} 2️⃣ Decreases low back & Pelvic pain due to the deep cores ability to stabilize the spine & pelvis 3️⃣ Decreases your chance of abdominal separation by creating a balancing effect of the Inhale- creating space for the baby & the Exhale - maintaining strength in the muscles of the deep core 4️⃣ Helps teach women how to effective PUSH during labor. Knowing how to use your deep core during the pushing phase of birth speeds up pushing time by over 70% 5️⃣ Provides more stability postpartum while speeding up healing times during this rehabilitative stage 6️⃣ Keeps the expecting woman in parasympathetic nervous system, providing de-stressing signals to her and baby {this is much healthier than the Fight or Flight space most people currently live in} ::Add belly pumps to workouts or do throughout your day to create more balance and strength to your pregnancy. Try while driving, siting at your desk, brushing your teeth, cooking, etc :: The Belly Pump follows your breath with an inhale as the belly expands, Exhale as you activate your PF & TA together. Keep the breath slow and controlled throughout the exercise! #fitpregnancy #prenatalexercise #birthprep #prenatalworkout #prenatalfitness #pregnancyfitness #pregnancyexercise #birth #labor #expecting #prenatalcore #pregnant #pregnancy #maternity #thebloommethod #boulder #colorado #aspen #aspencolorado #fitness #fitmom #exercise #core

Ein Beitrag geteilt von The Bloom Method™ (@thebloommethod) am

Happy Spring Mamas! Our beautiful instructor Rachel tapping into her deep core on her stunning hike this afternoon! Do you connect to your changing core in both exercise & daily movements? Do you know what intra-abdominal pressure is and how to maintain appropriate pressure in your abdomen whether pregnant or not? Are you aware that incorrect intra-abdominal pressure throughout your pregnancy (or after) can increase your chances of having diastasis Recti, PF prolapse & incontinence? Simple re-patterning can shift all of this while providing better results through exercise & other movement modalities. The Bloom Method wants to help you with all of this... pregnancy doesn't have to cause pain, it doesn't have to be complicated, It doesn't have to create a sense of disconnect within your body and it most certainly shouldn't make you feel any other way than Empowered & Strong! Shifting unnecessary movement & breathing patterns will provide more joy & awareness in your body than you may have imagined! TBM Belly Pumps are a must for all mamas, while we teach a series of deep core engagement exercises these are super yummy and easy for any woman to incorporate into her pregnancy! Adding BP's to your day may feel weird at first as most of us are chest breathers before we draw awareness to the imporantace of diaphragmatic breathing. Stick with it and be patient... your body came into this world breathing this way, it just has to remember 😜 We know you want to feel better during pregnancy (no pelvic or low back pain), decrease your chance of abdominal separation & PF prolapse or incontinence, become more aware of your deep core in ALL movements; not just your workout, build a stronger relationship with your PF outside of the dreaded kegel, & better understand how to use your deep core in the pushing phase of labor - making your pushing time drastically less, and heal quicker and safely pp! Give it a try and feel free to reach out if you need guidance- #fitpregnancy #fitbump #bellypump #thebloommethod #fitpregnancy #pregnancyfitness #pregnancyexercise #prenatalexercise #prenatalfitness #strongasamother

Ein Beitrag geteilt von The Bloom Method™ (@thebloommethod) am

Diese Muskeln werden naturgemäßg durch eine Schwangerschaft am stärksten beansprucht. Laut der Methode haben bestimmte Übungen wie das Einziehen des Bauches durch das konzentrierte Anspannen der inneren Bauchmuskeln mehrfache Benefits: In der Schwangerschaft wird Schmerzen im unteren Rücken vorgebeugt, die Geburt wird durch die erworbene Fähigkeit, länger zu pressen, verkürzt, und Schwangerschaftsfolgen wie einer Rektusdiastase, Inkontinenz oder einem Nabelbruch sollen sogar verhindert werden können.


We love seeing athlete @angigreene add correct core activation exercises to her pregnancy. We call this exercise TBM's Deep Core Hold and recommend that all our mamas do this during pregnancy, along with several of our other deep core techniques. Exercises like this one provide endless benefits that support your body during & post pregnancy. Making sure to add some PF awareness to the exercise (both a softening & strengthening) will also help to build a better relationship with your PF decreasing your chance of incontinence & prolapse. Let's shift the way we see these "normal" pregnancy related issues. Diastasis Recti, PF issues, low back pain, hernias, extremely long pushing times, slow recovery post birth- these are ALL things that can be prevented when adding correct core exercises + being willing to shift core specific movement patterns while pregnant. Let's start approaching our pregnancies as a time to get stronger & more in touch with our bodies not an excuse to sit around and do the opposite. Pregnancy is incredibly empowering if you allow it to be! . . . . . . #fitbump #fitpregnancy #bellypump #thebloommethod #birthprep #boulderbirth #bouldermom #athletes #prenatal #pregnant #pregnancy #pregnancyfitness #pregnancyexercise #prenatalfitness #prenatalworkout #prenatalexercise #fitness #birth #babybump #expecting #labor #diaphragmaticbreathing #boulder #bouldercolorado

Ein Beitrag geteilt von The Bloom Method™ (@thebloommethod) am

 Wir schwören: Da ist kein Photoshop im Spiel!


VIDEO: Die beste Übung gegen verspannte Schultern




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