Fit with Baby Recovery exercises

AIREX Quality Products
Multifunctional training products for fitness,
health care and rehabilitation
Tangibly better
The innovative, closed-cell foam of the AIREX mats was developed over many years of work.
The extremely hard-wearing material is on the one hand supportive and on the other hand warm,
soft and absorbing. Joints, tendons and muscles can thereby be trained extremely gently and
efficiently.
For more training materials and exercise programs, please visit
www.my-airex.com/training
Prevention
Made-to-measure training
Fitness, prevention and integrated training methods call for first-class
quality. This quality expresses itself in the numerous advantages of
the AIREX products.
Harmony of body and soul
The extra supple Pilates and Yoga mats from AIREX and CALYANA
offer the highest level of comfort. This makes them the perfect base
for all whole-body training techniques.
Physiotherapy
Rehabilitation
Club sport
School sport
Successful recipes for bodywork
AIREX products play an important role in physiotherapy and rehabilitation.
Developed according to the latest findings, AIREX mats and balance
products assist therapists in successfully rehabilitating their clients.
Fit with Baby
Recovery exercises
Sport and fun with safety
AIREX products provide the best conditions to actively prevent the
risk of injury in school and club sporting activities. Fun and fitness
are included.
AIREX product attributes
Functional training in pure form
The BeBalanced! line from AIREX opens totally new possibilities to
achieve a maximum training effect with a minimum expenditure of
energy.
Comfortable
Soft, supple and insulating cushioning.
Absorbing
Yielding and supportive, protection
against injuries.
Long life span
Hard-wearing material for many years
of use.
Hygienic
Simple to clean. Antimicrobial finishing.
Multifunctional
Versatile application. Indoors,
outdoors and in water.
Water repellent
Closed cell foam. No penetration of
water or dirt.
Slip-proof
Surface structure and special foam
technology prevent slipping.
Flat placement
No tripping thanks to flat placement
on the floor.
Conforms to CE
High-quality materials, strict quality
controls.
Recommended products
Distributor
Manufactured by:
Airex AG
5643 Sins, Switzerland
[email protected]
www.my-airex.com
Certified and recommended by
Aktion Gesunder Rücken e.V.
Mat type
Color
Corona 185
approx. 185 x 100 x 1.5 cm
Blue
Red
Corona 200
approx. 200 x 100 x 1.5 cm
Charcoal
Coronella 185
approx. 185 x 60 x 1.5 cm
Blue
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made in switzerland
Mat type
Color
Green
Coronella 200
approx. 200 x 60 x 1.5 cm
Charcoal
Terra
Platinum
Terra
Platinum
Fitline 180
approx. 180 x 60 x 1.0 cm
Charcoal
Pink
Kiwi
Red
Green
Waterblue
Exercise 5: Back roll-up
Four-legged stance / flexibility, thoracic spine
Exercise 6: Full body push-up
Four-legged stance / core activation
Exercise description
Variation
Exercise description
Variation
• Four-legged stance position
• Slowly roll up the spine upwards and
then let it sink back down to the
normal position
Pelvic floor activation while breathing out
• Four-legged stance position on the
forearms
• Tighten the entire body and lift the knees
slightly off the floor
Extend one leg out behind you
Fit with baby
Recovery exercises
Exercise 7: Hip lift
Kneeling / hip extension musculature
Exercise 8: Free leg swing
Supine position / core + pelvic muscle activation
with a reduced range of motion. Feel the range that you can easily accomplish and
how your range of motion gradually expands.
The number of repetitions depends on how much strain you feel. Daily training
intensifies the effect! Give your body time to regenerate, but focus on helping it
with the right training stimuli of this exercise program. Several training sessions
with different exercises throughout the day are best.
Conscious training with individual body perception
The selection of the exercises, duration, number of repetitions, timing and the
number of exercises should always take your individual condition into account.
Avoid great exertion and breathing heavily at the outset. The focus is on training
consciously and with body perception. Perform the basic version of all the exercises
very slowly and in a controlled manner. All of the exercises can also be performed
Alternative and additional training programs
The following are available to you alternatively and in addition: Our pelvic floor
training program (available on DVD) and subsequently the mat training program
“Functional Mat Training” (as a book, on DVD or in the abridged version in PDF
format as a training poster free of charge).
Exercise description
Variation
Exercise description
Variation
• Sitting on the feet
• From the sitting position, slowly extend
the hips fully with the toes on the floor
Set the buttocks down to the side
• Supine position with the legs in the air
• Slowly and alternately move the legs to the
side, constantly keeping the trunk tight
Extend the legs
Exercise 1: Pelvic floor
Exercise 2: Lower body rotation
Exercise 9: Side trunk roll-up Supine position / outside abdominal musculature
Exercise 10: Body roll
Supine position / perception
Supine position / flexibility
Keep the buttock / trunk tension constant
Exercise description
Variation
Exercise description
Variation
Exercise description
Variation
Exercise description
Variation
• Supine position with the feet flat on the
floor
• Place one hand on the abdomen and the
other underneath the buttocks. While
breathing out, slowly and perceptibly
draw the pelvic floor up towards the
ribcage
Keep the legs extended on the floor or slightly
lift the hips
• Lie in the supine position, feet flat on the
floor
• Slowly and alternately lay the legs down
from one side to the other
Cross the arms behind your head
• Supine position with the feet flat on the floor
• Slowly attempt to touch the feet with the hands
by your sides
Bring the legs towards the body in the air
• Supine position with the legs drawn in to
the body
• Slowly roll forward and back to a sitting
position
Keep the arms at the sides
Exercise 3: Hip extension
Supine position / flexibility
Exercise 4: Side plank
Side push-up / trunk, supporting power
Exercise 11: Extending the ribcage
Buttocks / upper back muscles
Exercise 12: Side leg lift
Four-legged stance / rotational stability
Exercise description
Variation
Exercise description
Variation
Exercise description
Variation
Exercise description
Variation
• Supine position with the feet flat on the
floor
• While tightening the buttock musculature,
actively extend the hips upwards while
keeping the feet and knees straight
Raise one leg or bring the hands together
underneath your body
• Side forearm push-up
• Lift the hip off the floor sideways
(extension) and extend the upper leg
Push-up on the hand
• Sitting position
• From the rolled up position, open the
upper body as far as possible with arm
tension
Variable sitting position or cross the hands
behind the head
• Four-legged stance position
• From the four-legged stance position,
alternately lift one leg off the floor and
slowly rotate it in the hip to the outside
Pull the knee forward up to the shoulder
In case of health problems, seek the advice of your doctor. The exercises are not suitable for pregnant women. You perform the exercises under your own responsibility.
Return to individual fitness
Recovery training is an individual process. Our exercises will help you speed up
the recovery process, assisting you in achieving a fast and smooth transition to
everyday activity and individual fitness. Repeating the movements regularly is
important in order to improve your individual perception of your body. If you have
questions about any of the exercises, please talk to your midwife or doctor.