{"id":68210,"date":"2018-03-13T00:00:00","date_gmt":"2018-03-13T00:00:00","guid":{"rendered":"https:\/\/blog.arenaswim.com\/uncategorized\/therese-alshammars-fitness-tips-getting-back-shape-pregnancy\/"},"modified":"2018-03-13T00:00:00","modified_gmt":"2018-03-13T00:00:00","slug":"therese-alshammars-fitness-tips-getting-back-shape-pregnancy","status":"publish","type":"post","link":"https:\/\/blog.arenaswim.com\/en\/just-for-women\/therese-alshammars-fitness-tips-getting-back-shape-pregnancy\/","title":{"rendered":"Therese Alshammar&#8217;s Fitness Tips &#8211; Getting back in shape after pregnancy"},"content":{"rendered":"<p>Hi I am Therese Alshammar, former World Champion, Olympic medallist and\u2026mother of 2 kids!<\/p>\n<p>Today I\u2019m going to help you create a healthy post-pregnancy daily routine and to suggest you some great fitness workouts. Getting back in shape after pregnancy isn\u2019t always easy, but with good exercise and nutrition habits your fitness will return sooner than you thought!<\/p>\n<div class=\"video-container\" style=\"position: relative; padding-bottom: 56.25%; padding-top: 30px; height: 0; overflow: hidden;\"><iframe loading=\"lazy\" style=\"position: absolute; top: 0; left: 0; width: 100%; height: 100%;\" src=\"https:\/\/www.youtube.com\/embed\/qqkJ8ya8CCs\" width=\"300\" height=\"150\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><strong>&nbsp;UPWARD AND DOWNWARD DOG&nbsp;<\/strong><\/div>\n<p><strong>1. UPWARD AND DOWNWARD DOG&nbsp;<\/strong>x10<\/p>\n<p><strong>2. UPWARD AND DOWNWARD DOG LIFTING ONE ARM&nbsp;<\/strong>x5<\/p>\n<p>Suck in your belly button and push your shoulders down<\/p>\n<p><strong>3. KNEE LIFTING&nbsp;<\/strong>x5-10<\/p>\n<p>Lift your knees off the floor<\/p>\n<p><strong>4. ALTERNATE ARMS\/LEGS LIFTS&nbsp;<\/strong>x10-20<\/p>\n<p>Lift with control<\/p>\n<p><strong>5. BACK LIFTING&nbsp;<\/strong>x10<\/p>\n<p>Lift your straight arms. Build up to holding a ball in your hands and progress to holding your baby \ud83d\ude42&nbsp;Try to push your back flat towards the floor<\/p>\n<p><strong>6. STRAIGHT LEG KICKS&nbsp;<\/strong>x10<\/p>\n<p>Alternate pulling one leg towards your face. Aim to grab your ankle.<\/p>\n<p><strong>7. LEG LIFTS&nbsp;<\/strong>x5-10<\/p>\n<p>Lift both legs up, ignite your inner thighs<\/p>\n<p><strong>8. ROLL UPS&nbsp;<\/strong>x5<\/p>\n<p>Roll like someone&#8217;s pulling you up and resist coming down. Roll like a ball. Massage your spine and pull your bellybutton in.<\/p>\n<p>SMILE AND ENJOY YOUR DAY!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Hi I am Therese Alshammar, former World Champion, Olympic medallist and\u2026mother of 2 kids! Today I\u2019m going to help you create a healthy post-pregnancy daily routine and to suggest you &hellip;<\/p>\n","protected":false},"author":1310,"featured_media":18388,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[10080],"tags":[2532,2020,2534],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v19.14 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Therese Alshammar&#039;s Fitness Tips - Getting back in shape after pregnancy - The arena swimming blog<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blog.arenaswim.com\/en\/just-for-women\/therese-alshammars-fitness-tips-getting-back-shape-pregnancy\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Therese Alshammar&#039;s Fitness Tips - Getting back in shape after pregnancy - The arena swimming blog\" \/>\n<meta property=\"og:description\" content=\"Hi I am Therese Alshammar, former World Champion, Olympic medallist and\u2026mother of 2 kids! Today I\u2019m going to help you create a healthy post-pregnancy daily routine and to suggest you &hellip;\" \/>\n<meta property=\"og:url\" content=\"https:\/\/blog.arenaswim.com\/en\/just-for-women\/therese-alshammars-fitness-tips-getting-back-shape-pregnancy\/\" \/>\n<meta property=\"og:site_name\" content=\"The arena swimming blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/arenawaterinstinct\/\" \/>\n<meta property=\"article:published_time\" content=\"2018-03-13T00:00:00+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2019\/06\/Therese_post_3.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"800\" \/>\n\t<meta property=\"og:image:height\" content=\"418\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Arena\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@arenapeople\" \/>\n<meta name=\"twitter:site\" content=\"@arenapeople\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Arena\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"1 minute\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/blog.arenaswim.com\/en\/just-for-women\/therese-alshammars-fitness-tips-getting-back-shape-pregnancy\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/blog.arenaswim.com\/en\/just-for-women\/therese-alshammars-fitness-tips-getting-back-shape-pregnancy\/\"},\"author\":{\"name\":\"Arena\",\"@id\":\"https:\/\/blog.arenaswim.com\/en\/#\/schema\/person\/6ca25b3a59723796d774641b00c169f6\"},\"headline\":\"Therese Alshammar&#8217;s Fitness Tips &#8211; Getting back in shape after pregnancy\",\"datePublished\":\"2018-03-13T00:00:00+00:00\",\"dateModified\":\"2018-03-13T00:00:00+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/blog.arenaswim.com\/en\/just-for-women\/therese-alshammars-fitness-tips-getting-back-shape-pregnancy\/\"},\"wordCount\":217,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/blog.arenaswim.com\/en\/#organization\"},\"keywords\":[\"bodylift\",\"pilates\",\"therese alshammar\"],\"articleSection\":[\"Just for Women\"],\"inLanguage\":\"en-US\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/blog.arenaswim.com\/en\/just-for-women\/therese-alshammars-fitness-tips-getting-back-shape-pregnancy\/\",\"url\":\"https:\/\/blog.arenaswim.com\/en\/just-for-women\/therese-alshammars-fitness-tips-getting-back-shape-pregnancy\/\",\"name\":\"Therese Alshammar's Fitness Tips - Getting back in shape after pregnancy - The arena swimming blog\",\"isPartOf\":{\"@id\":\"https:\/\/blog.arenaswim.com\/en\/#website\"},\"datePublished\":\"2018-03-13T00:00:00+00:00\",\"dateModified\":\"2018-03-13T00:00:00+00:00\",\"breadcrumb\":{\"@id\":\"https:\/\/blog.arenaswim.com\/en\/just-for-women\/therese-alshammars-fitness-tips-getting-back-shape-pregnancy\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/blog.arenaswim.com\/en\/just-for-women\/therese-alshammars-fitness-tips-getting-back-shape-pregnancy\/\"]}]},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/blog.arenaswim.com\/en\/just-for-women\/therese-alshammars-fitness-tips-getting-back-shape-pregnancy\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/blog.arenaswim.com\/en\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Just for Women\",\"item\":\"https:\/\/blog.arenaswim.com\/en\/just-for-women\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Therese Alshammar&#8217;s Fitness Tips &#8211; Getting back in shape after pregnancy\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/blog.arenaswim.com\/en\/#website\",\"url\":\"https:\/\/blog.arenaswim.com\/en\/\",\"name\":\"The arena swimming blog\",\"description\":\"\",\"publisher\":{\"@id\":\"https:\/\/blog.arenaswim.com\/en\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/blog.arenaswim.com\/en\/?s={search_term_string}\"},\"query-input\":\"required name=search_term_string\"}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/blog.arenaswim.com\/en\/#organization\",\"name\":\"arena\",\"url\":\"https:\/\/blog.arenaswim.com\/en\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/blog.arenaswim.com\/en\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2019\/07\/LOGO-ARENA-VERTICAL-POSITIVE.png\",\"contentUrl\":\"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2019\/07\/LOGO-ARENA-VERTICAL-POSITIVE.png\",\"width\":380,\"height\":268,\"caption\":\"arena\"},\"image\":{\"@id\":\"https:\/\/blog.arenaswim.com\/en\/#\/schema\/logo\/image\/\"},\"sameAs\":[\"http:\/\/instagram.com\/arenawaterinstinct\",\"https:\/\/www.pinterest.it\/arenawaterinstinct\/\",\"https:\/\/www.youtube.com\/arenapeople\",\"https:\/\/www.facebook.com\/arenawaterinstinct\/\",\"https:\/\/twitter.com\/arenapeople\"]},{\"@type\":\"Person\",\"@id\":\"https:\/\/blog.arenaswim.com\/en\/#\/schema\/person\/6ca25b3a59723796d774641b00c169f6\",\"name\":\"Arena\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/blog.arenaswim.com\/en\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/01f3bfaa4066977c68fe01c528d2b090?s=96&d=mm&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/01f3bfaa4066977c68fe01c528d2b090?s=96&d=mm&r=g\",\"caption\":\"Arena\"},\"url\":\"https:\/\/blog.arenaswim.com\/en\/author\/arena\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Therese Alshammar's Fitness Tips - Getting back in shape after pregnancy - The arena swimming blog","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/blog.arenaswim.com\/en\/just-for-women\/therese-alshammars-fitness-tips-getting-back-shape-pregnancy\/","og_locale":"en_US","og_type":"article","og_title":"Therese Alshammar's Fitness Tips - Getting back in shape after pregnancy - The arena swimming blog","og_description":"Hi I am Therese Alshammar, former World Champion, Olympic medallist and\u2026mother of 2 kids! Today I\u2019m going to help you create a healthy post-pregnancy daily routine and to suggest you &hellip;","og_url":"https:\/\/blog.arenaswim.com\/en\/just-for-women\/therese-alshammars-fitness-tips-getting-back-shape-pregnancy\/","og_site_name":"The arena swimming blog","article_publisher":"https:\/\/www.facebook.com\/arenawaterinstinct\/","article_published_time":"2018-03-13T00:00:00+00:00","og_image":[{"width":800,"height":418,"url":"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2019\/06\/Therese_post_3.jpg","type":"image\/jpeg"}],"author":"Arena","twitter_card":"summary_large_image","twitter_creator":"@arenapeople","twitter_site":"@arenapeople","twitter_misc":{"Written by":"Arena","Est. reading time":"1 minute"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/blog.arenaswim.com\/en\/just-for-women\/therese-alshammars-fitness-tips-getting-back-shape-pregnancy\/#article","isPartOf":{"@id":"https:\/\/blog.arenaswim.com\/en\/just-for-women\/therese-alshammars-fitness-tips-getting-back-shape-pregnancy\/"},"author":{"name":"Arena","@id":"https:\/\/blog.arenaswim.com\/en\/#\/schema\/person\/6ca25b3a59723796d774641b00c169f6"},"headline":"Therese Alshammar&#8217;s Fitness Tips &#8211; Getting back in shape after pregnancy","datePublished":"2018-03-13T00:00:00+00:00","dateModified":"2018-03-13T00:00:00+00:00","mainEntityOfPage":{"@id":"https:\/\/blog.arenaswim.com\/en\/just-for-women\/therese-alshammars-fitness-tips-getting-back-shape-pregnancy\/"},"wordCount":217,"commentCount":0,"publisher":{"@id":"https:\/\/blog.arenaswim.com\/en\/#organization"},"keywords":["bodylift","pilates","therese alshammar"],"articleSection":["Just for Women"],"inLanguage":"en-US"},{"@type":"WebPage","@id":"https:\/\/blog.arenaswim.com\/en\/just-for-women\/therese-alshammars-fitness-tips-getting-back-shape-pregnancy\/","url":"https:\/\/blog.arenaswim.com\/en\/just-for-women\/therese-alshammars-fitness-tips-getting-back-shape-pregnancy\/","name":"Therese Alshammar's Fitness Tips - Getting back in shape after pregnancy - The arena swimming blog","isPartOf":{"@id":"https:\/\/blog.arenaswim.com\/en\/#website"},"datePublished":"2018-03-13T00:00:00+00:00","dateModified":"2018-03-13T00:00:00+00:00","breadcrumb":{"@id":"https:\/\/blog.arenaswim.com\/en\/just-for-women\/therese-alshammars-fitness-tips-getting-back-shape-pregnancy\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/blog.arenaswim.com\/en\/just-for-women\/therese-alshammars-fitness-tips-getting-back-shape-pregnancy\/"]}]},{"@type":"BreadcrumbList","@id":"https:\/\/blog.arenaswim.com\/en\/just-for-women\/therese-alshammars-fitness-tips-getting-back-shape-pregnancy\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/blog.arenaswim.com\/en\/"},{"@type":"ListItem","position":2,"name":"Just for Women","item":"https:\/\/blog.arenaswim.com\/en\/just-for-women\/"},{"@type":"ListItem","position":3,"name":"Therese Alshammar&#8217;s Fitness Tips &#8211; Getting back in shape after pregnancy"}]},{"@type":"WebSite","@id":"https:\/\/blog.arenaswim.com\/en\/#website","url":"https:\/\/blog.arenaswim.com\/en\/","name":"The arena swimming blog","description":"","publisher":{"@id":"https:\/\/blog.arenaswim.com\/en\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/blog.arenaswim.com\/en\/?s={search_term_string}"},"query-input":"required name=search_term_string"}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/blog.arenaswim.com\/en\/#organization","name":"arena","url":"https:\/\/blog.arenaswim.com\/en\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/blog.arenaswim.com\/en\/#\/schema\/logo\/image\/","url":"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2019\/07\/LOGO-ARENA-VERTICAL-POSITIVE.png","contentUrl":"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2019\/07\/LOGO-ARENA-VERTICAL-POSITIVE.png","width":380,"height":268,"caption":"arena"},"image":{"@id":"https:\/\/blog.arenaswim.com\/en\/#\/schema\/logo\/image\/"},"sameAs":["http:\/\/instagram.com\/arenawaterinstinct","https:\/\/www.pinterest.it\/arenawaterinstinct\/","https:\/\/www.youtube.com\/arenapeople","https:\/\/www.facebook.com\/arenawaterinstinct\/","https:\/\/twitter.com\/arenapeople"]},{"@type":"Person","@id":"https:\/\/blog.arenaswim.com\/en\/#\/schema\/person\/6ca25b3a59723796d774641b00c169f6","name":"Arena","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/blog.arenaswim.com\/en\/#\/schema\/person\/image\/","url":"https:\/\/secure.gravatar.com\/avatar\/01f3bfaa4066977c68fe01c528d2b090?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/01f3bfaa4066977c68fe01c528d2b090?s=96&d=mm&r=g","caption":"Arena"},"url":"https:\/\/blog.arenaswim.com\/en\/author\/arena\/"}]}},"amp_enabled":true,"_links":{"self":[{"href":"https:\/\/blog.arenaswim.com\/en\/wp-json\/wp\/v2\/posts\/68210"}],"collection":[{"href":"https:\/\/blog.arenaswim.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blog.arenaswim.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blog.arenaswim.com\/en\/wp-json\/wp\/v2\/users\/1310"}],"replies":[{"embeddable":true,"href":"https:\/\/blog.arenaswim.com\/en\/wp-json\/wp\/v2\/comments?post=68210"}],"version-history":[{"count":0,"href":"https:\/\/blog.arenaswim.com\/en\/wp-json\/wp\/v2\/posts\/68210\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/blog.arenaswim.com\/en\/wp-json\/wp\/v2\/media\/18388"}],"wp:attachment":[{"href":"https:\/\/blog.arenaswim.com\/en\/wp-json\/wp\/v2\/media?parent=68210"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blog.arenaswim.com\/en\/wp-json\/wp\/v2\/categories?post=68210"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blog.arenaswim.com\/en\/wp-json\/wp\/v2\/tags?post=68210"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}