Mai puține femei se pot lăuda cu o imagine postpartum de invidiat fără ca să depună vreun efort pentru asta. Pentru că nicio muncă nu se lasă nerăsplătită însă, ne-am gândit să vă arătăm cum reușește o mămică din Australia să rămână în formă și după nașterea copilului ei. Experiența a ajutat-o să devină și antrenoare personală pentru femeile care au nevoie de ajutorul unui specialist, după ce nasc.

Cu o experiență de peste 10 ani în industria fitnessului, Dana Landgren demonstrează tuturor femeilor că sportul le poate ajuta să obțină un echilibru dintre grijile materne și imagine fizică. Marea provocare din viața ei a venit atunci când a rămas ea însăși însărcinată, sarcina lăsându-i nu tocmai cele mai plăcute simptome și stări. Dar cunoștințele în materie de fitness,  inclusiv a celui pentru gravide, au ajutat-o să rămână destul de activă pe întreg parcursul sarcinii.

Astăzi, australianca se antrenează oriunde, în compania fiului său, împărtășindu-și cunoștințele și experiența pe Instagram (acolo unde e urmărită de peste 89,7 de mii de fani).

😍👟🙌🏼💗⭐️ Finding the time can be difficult but every little bit counts. I was lucky enough to go for a hike and have a play around with some weights at the gym with Kyle today but incorporating home exercises into my daily activities are always my favourite!!! 💗 After 3 rounds with 12 reps per exercise (each side) you'll enjoy the burn. Let me know how you go ladies? Who else has a cheeky monkey that crawls all over you when you work out? 🙈 Sweet dreams beautiful friends xxx #workoutwithd

A post shared by D a n a Landgren (@danalandgren) on

🙌🏼 You know what I love most about my workouts!! That I can confidently say they are actually ACHIEVABLE for almost anyone. They DON'T completely drain you, they DON'T make you feel like you're incapable of a good workout or unfit and most importantly they're PELVIC FLOOR FRIENDLY!! As a personal trainer specialising in women's fitness and honestly wanting the best for everyone who does my workouts it's an amazing feeling knowing my workouts are making women smile all around the world. Fitness shouldn't be about beating yourself up or taking over your whole life. I wholeheartedly believe being active is important so we can all simply SMILE. Regardless of your shape, size, age or gender I want everyone to feel happy in the skin they are in and what better way to do that than enjoying those happy endorphins flowing through your bodies whilst being active. ⠀⠀⠀⠀⠀⠀⠀⠀ This business of people saying #noexcuses is so silly. I'm sorry but they're are plenty of excuses out there that are completely acceptable however when someone is ready I want to be able to provide them with simple and achievable exercises that will make them SMILE!! ⠀⠀⠀⠀⠀⠀⠀⠀ 🙏🏼 Thank you to everyone for all your positive feedback!! I love how you're all showing me so much support and I am forever grateful!! Feel free to tag your girlfriends in the workouts I upload to share the motivation. Sending you all my love and SMILES xx ⠀⠀⠀⠀⠀⠀⠀⠀ #workoutwithd Crop by @runningbare83 & leggings by @dharmabumsactive

A post shared by D a n a Landgren (@danalandgren) on

Pentru mămicile care își doresc să slăbească și să aibă grijă de copii în același timp, antrenoarea a elaborat antrenamente de 7 minute. De ce anume 7? Pentru că este un interval de timp ușor de gestionat și de combinat cu activitățile de joacă ale copilului. La acestea se adaugă și un program de slăbire online: Pregnancy and Postpartum stretching eGuide, pe care Dana îl vinde contra plată.

🐻😅💪🏼 My afternoon core workout with my sleepy bear. Loved this combo!! Some days I'll do a couple of smaller workouts, or just 1 and then have days where I don't do any. It just all depends on what we're up to. I try my best to squeeze workouts in as they make me happy but if I don't get a chance that's okay as well. However, I'll always make the time for a little stretch so I feel like I've done something positive for my body each day. ✨ ⠀⠀⠀⠀⠀⠀⠀⠀ ✨ With all three of these exercises be sure you're drawing your pelvic floor muscles up and your belly button in towards your spine. Try for 3-4 rounds and 12 reps of each exercise (each side). ⠀⠀⠀⠀⠀⠀⠀⠀ ⭐️ For all my fellow mamas, my Pregnancy and Postpartum Stretching eGuide is available via the link in my bio. Enjoy beautiful friends! Sending you all my love xxx ⠀⠀⠀⠀⠀⠀⠀⠀ #workoutwithd Outfit by @dharmabumsactive & slides by @xrslide

A post shared by D a n a Landgren (@danalandgren) on

Fragmentele de antrenamente de mai jos vă vor convinge despre ușurința cu care vă puteți antrena chiar și în condiții de casă, cu puțină dorință!

👍🏼😃👟💗 Work work work work yo toosh! 😛 Working out from home isn't anything new ladies, it's just instead of washing every piece of clothing by hand or scrubbing the floors on your hands and knees we throw our clothes in, press a button and voilá and we now use a vacuum and mop. So by incorporating my workouts into your daily activities you can stay fit and healthy without having to rely on a gym membership or creating hours in the day specifically to workout. I love that my workouts are low impact so they're pelvic floor safe (definitely a necessity for women!) but don't be fooled … these workouts may look easy however after 3 rounds and 12 reps each side you'll feel the burn! Loving all your positive feedback ladies!! It's so awesome to hear more and more women moving their bodies and living a happier, healthier lifestyle. Good work!!! 💗💗💗 This is my workout I did after a long day driving down to Brisbane. So multitasking with emails, dinner and working out! 💪🏼💗 Ps. Yes you can do these without a laptop and stovetop haha. Sending you all my love!! 💗💗💗 #workoutwithd

A post shared by D a n a Landgren (@danalandgren) on

😂🐻 If it's not Rexie climbing all over me it's this big bear @klaus_woof 😂 ⠀⠀⠀⠀⠀⠀⠀⠀ 😉 So this little workout ladies is for all those hanging out watching movies on a Saturday hehe. Try for 3 rounds, 12 reps each exercise. The last exercise go for around 45 seconds forward and 45 seconds backwards. No need to be exact just as long as you're feeling your arms getting a workout. 👌🏼 And enjoy that chocolate hehe. My tip is, stick to a healthy dark chocolate so you can enjoy without feeling guilty. I love @pana_chocolate 🙈👌🏼🍫 ⠀⠀⠀⠀⠀⠀⠀⠀ 💗 Feel free to tag your girlfriends. Sending you all my love xx ⠀⠀⠀⠀⠀⠀⠀⠀ 💗 Outfit by @dharmabumsactive 💗 Ps. So comfy!!! #workoutwithd

A post shared by D a n a Landgren (@danalandgren) on

💗👟💪🏼 ACTIVE NATION DAY workout! 😃 Short on time today? Enjoy this workout in the comfort of your own home to join the active positive energy building around the world today. 🙌🏼💗😃 ⠀⠀⠀⠀⠀⠀⠀⠀ 👟 Complete as many rounds as you wish, 3-4 is great! And do 12 reps of each exercise (each side). Remember squeeze your glutes and engage your core! Imagine zipping your stomach up and drawing your belly button in towards your spine. The more muscles you're aware of and can engage during an exercise the better! 💗💗💗 ⠀⠀⠀⠀⠀⠀⠀⠀ 👭 Feel free to tag your girlfriends to share the motivation!! And a huge shoutout to all the amazing ladies in the health and fitness industry living their lives to help others!! Tag your favourite motivational women, I always love to be inspired xxx ⠀⠀⠀⠀⠀⠀⠀⠀ 💗 Wearing @lornajaneactive 💗 #activenationday #movenourishbelieve #workoutwithd

A post shared by D a n a Landgren (@danalandgren) on

🌴💪🏼🍌 Morning smoothies and a workout complete in my feeding sports crop from the lovely @flexilexi_fitness 😃 After yesterday's barre class I pulled out our yoga blocks and Rexie loves them hehe. 💜 I think they'll stay in my kitchen now. These exercises had my glutes on fire!! 👌🏼 ⠀⠀⠀⠀⠀⠀⠀⠀ 💜 Try to complete 3 rounds, 12 reps (each side). Exercise 1 – Keep your hips square and up on your toes. Exercise 2 – Heels up on the block or just on your toes if you don't have a block and squeeze the insides of your heels together, make sure your knees are tracking in the same direction as your toes. Exercise 3 – Use a block to get more of a stretch when in the reverse lunge position, the height of the block makes a reverse lunge that little bit harder. If you don't have a block that's okay just do a reverse lunge and try take a larger step backwards to increase the stretch if you would like. 😊 ⠀⠀⠀⠀⠀⠀⠀⠀ 💜 Who else LOVES their kitchen workouts now?!!! 💜 Feel free to tag your girlfriends ladies and mama bears definitely check out @flexilexi_fitness for their feeding sports crops! So comfy! 🙌🏼 xxx #workoutwithd

A post shared by D a n a Landgren (@danalandgren) on

🌴💗 Day 1 of our @flexilexi_fitness #OmAndActive challenge begins with a fresh energising session with myself and yoga sequence with @gypsyon__ 💗 ⠀⠀⠀⠀⠀⠀⠀⠀ 💗 Starting my week off with chest openers to invite all the positive energy inwards. This week is going to be an AMAZING week!!! Enjoy 3-4 rounds with 12 reps each side per exercise. For the 1st exercise feel free to go up on your tippy toes to extend your whole body outwards. For the 2nd and 3rd exercise really stretch out and feel your glutes engage. Finish your session off laying on your back in savasana, palms facing upwards to again ground yourself but invite all the positive energy inwards. Remind yourself of 3 things you are grateful for. 🙏🏼 ⠀⠀⠀⠀⠀⠀⠀⠀ 💗 Once you have caught your breath back and had a sip of water, head on over to the beautiful @gypsyon__ for a lovely yoga flow. ⠀⠀⠀⠀⠀⠀⠀⠀ 😊 Super excited to see you all join in for a fun week of exercise and yoga. Tag your girlfriends so they can join in. Enjoy beautiful friends. Sending you all my positive energy and light xxx ⠀⠀⠀⠀⠀⠀⠀⠀ #workoutwithd 💗 Outfit by @flexilexi_fitness

A post shared by D a n a Landgren (@danalandgren) on

Foto: Instagram

Distribuie articolul:
Cuvinte cheie: