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Get Ida and Mona's best workout tips after birth

Meet Mona V. Elsness and Ida Eriksson, two of Mentra's handpicked coaches. With a shared passion for women's health, you're certainly in good hands as newly fledged mum. Read on to get their valuable pieces of advice and 3 good post natal exercises.


Published 12. January 2022 by Lars Lima

In addition to sharing the same profession as PT, Ida and Mona have an ardent interest in women's health. Ida is a former Swedish professional dancer. She has been a PT for quite some time having specialised in pre and post natal training for 8 years. The lively Swede thinks it is vital to increase one's knowledge of a woman's body before and after giving birth, both mentally and physically.

I found myself pregnant and confused in the gym eight years ago.

– Ida Eriksson

To Ida this meant the start of a long journey to acquire knowledge about herself to share with women in general.

–  I'm passionate about sharing this knowledge with all moms! But, I want the woman herself to be able to make the decision about what is right for her.

Ida Eriksson

In addition to being a much sought-after lecturer within the theme "post-natal workout" Mona is also an osteopath, physioterapist and yoga teacher.

That a woman's body goes through a lot of changes during pregnancy and after birth is common knowledge. Mona has three good pieces of advice to offer any woman:

1) Check how you're feeling right there and then and plan for a step by step training.

2) Check how your body responds and make adjustments.

3) Always start with the pelvic floor. Seek advice if you feel unsure about anything from doing things the right way to symptoms of incontinence, pain or pressure.

– Most women will recover quickly via simple measures. Exercises for the pelvic floor is vital in order to increase training intensity.

Many women may wonder if there are many things you have to take into consideration after having been away from training for quite a while. Both Ida and Mona agree on what women should consider.

– Start gradually. Listen to your own body. Always seek to strenghten the parts of your body which you feel need it the most and register any change in your body.

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Why is post natal training so vital?

Like after any injury, surgery, or change in the body exercising is necessary to get your body back to normal. For Mona, the value of working out is crystal clear.

– As for everyone else: training and movement is pure medicine. You'll benefit immensely from physical activities.

And should you struggle to find motivation or find it hard to keep going, the experienced osteopath presents some effective tips you can do to keep your training going.

– Always plan for prioritising physical activities, preferably with a partner to increase the opportunity to implement and to enhance the feeling of togetherness.

Although a good and well-structured plan always helps, Mona emphasizes that it is ok if the plan changes from time to time.

– A day without training doesn't mean the end of the world. But if a day turns into weeks and months, it can impact your body and health. Don't forget that you can go for shorter intervals and distribute the exercises throughout the day, and should you fall asleep along the way - no need to worry, says a smiling Mona.

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3 good post-natal exercises

The inspiring ladies hesitate to say which exercises they feel are the "best exercises", as this is very individual. Nevertheless, they recommend 3 exercises for those who are in the process of training after birth and which will give a good effect.

Cat-cow variation

Abdominal muscles are weakened and do not "connect" in the same way, much due to the extended abdomen of pregnancy. This exercise helps you breathe with the pelvc floor and abdomen more easily. You may find such abdominal exercises difficult the first few weeks.

Pelvic-floor strength

The pelvic floor's muscles are heavily affected by pregnancy and birth. Pelvic floor exercises should be performed using the right technique and strength tightening and lifting and - not to forget - the relaxation afterwards.

Lateral flexion

This exercise is good for your hips and breech muscles. During pregnancy your hips need outwards rotation, but after birth the need for inwards rotation increases. This will help you give you a stronger stride and makes you walk, run and jump more steadily.

If you're curious and feel like learning more about what Mona, Ida and other Mentra coaches have to offer, then download the Mentra by SATS app and get a touch of future at home training.

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