{"id":10196,"date":"2021-03-11T14:29:49","date_gmt":"2021-03-11T11:29:49","guid":{"rendered":"https:\/\/blog.annebebekkulubu.com\/?p=10196"},"modified":"2021-03-11T15:35:35","modified_gmt":"2021-03-11T12:35:35","slug":"dogum-sonrasi-karin-sikilastirma-egzersizleri","status":"publish","type":"post","link":"https:\/\/annebebekkulubu.com\/blog\/dogum-sonrasi-karin-sikilastirma-egzersizleri\/","title":{"rendered":"Do\u011fum sonras\u0131 kar\u0131n s\u0131k\u0131la\u015ft\u0131rma egzersizleri"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_82_2 counter-hierarchy ez-toc-counter ez-toc-light-blue ez-toc-container-direction\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Yaz\u0131 \u0130\u00e7eri\u011fi<\/p>\n<label for=\"ez-toc-cssicon-toggle-item-69e51f234c9fd\" class=\"ez-toc-cssicon-toggle-label\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/label><input type=\"checkbox\"  id=\"ez-toc-cssicon-toggle-item-69e51f234c9fd\"  aria-label=\"A\u00e7\/Kapat\" \/><nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/annebebekkulubu.com\/blog\/dogum-sonrasi-karin-sikilastirma-egzersizleri\/#Dogum_sonrasi_gobek_eriten_egzersizlere_ne_zaman_baslanmali\" >Do\u011fum sonras\u0131 g\u00f6bek eriten egzersizlere ne zaman ba\u015flanmal\u0131?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/annebebekkulubu.com\/blog\/dogum-sonrasi-karin-sikilastirma-egzersizleri\/#Dogum_sonrasi_beslenme_ve_kilo_verme\" >Do\u011fum sonras\u0131 beslenme ve kilo verme<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/annebebekkulubu.com\/blog\/dogum-sonrasi-karin-sikilastirma-egzersizleri\/#Dogum_sonrasi_egzersiz_programi\" >Do\u011fum sonras\u0131 egzersiz program\u0131<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/annebebekkulubu.com\/blog\/dogum-sonrasi-karin-sikilastirma-egzersizleri\/#Dogum_sonrasi_karninizi_toparlamaniza_yardimci_olacak_egzersizler\" >Do\u011fum sonras\u0131 karn\u0131n\u0131z\u0131 toparlaman\u0131za yard\u0131mc\u0131 olacak egzersizler<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/annebebekkulubu.com\/blog\/dogum-sonrasi-karin-sikilastirma-egzersizleri\/#Pelvik_tilt\" >Pelvik tilt<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/annebebekkulubu.com\/blog\/dogum-sonrasi-karin-sikilastirma-egzersizleri\/#Kedi-Inek_Pozu\" >Kedi-\u0130nek Pozu<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/annebebekkulubu.com\/blog\/dogum-sonrasi-karin-sikilastirma-egzersizleri\/#Kopru_Egzersizi\" >K\u00f6pr\u00fc Egzersizi<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/annebebekkulubu.com\/blog\/dogum-sonrasi-karin-sikilastirma-egzersizleri\/#Mekik\" >Mekik<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/annebebekkulubu.com\/blog\/dogum-sonrasi-karin-sikilastirma-egzersizleri\/#Plank\" >Plank<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/annebebekkulubu.com\/blog\/dogum-sonrasi-karin-sikilastirma-egzersizleri\/#Yan_plank\" >Yan plank<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/annebebekkulubu.com\/blog\/dogum-sonrasi-karin-sikilastirma-egzersizleri\/#Superman_hareketi\" >Superman hareketi<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/annebebekkulubu.com\/blog\/dogum-sonrasi-karin-sikilastirma-egzersizleri\/#Alt_karin_egzersizi_%E2%80%93_1\" >Alt kar\u0131n egzersizi &#8211; 1<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/annebebekkulubu.com\/blog\/dogum-sonrasi-karin-sikilastirma-egzersizleri\/#Alt_karin_egzersizi_%E2%80%93_2\" >Alt kar\u0131n egzersizi \u2013 2<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/annebebekkulubu.com\/blog\/dogum-sonrasi-karin-sikilastirma-egzersizleri\/#Alt_karin_egzersizi_%E2%80%93_3\" >Alt kar\u0131n egzersizi \u2013 3<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/annebebekkulubu.com\/blog\/dogum-sonrasi-karin-sikilastirma-egzersizleri\/#Alt_karin_egzersizi_%E2%80%93_4\" >Alt kar\u0131n egzersizi \u2013 4<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/annebebekkulubu.com\/blog\/dogum-sonrasi-karin-sikilastirma-egzersizleri\/#Bisiklet_egzersizi\" >Bisiklet egzersizi<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/annebebekkulubu.com\/blog\/dogum-sonrasi-karin-sikilastirma-egzersizleri\/#Dogum_sonrasi_kilo_vermek_isteyen_anneler_icin_bir_oneri\" >Do\u011fum sonras\u0131 kilo vermek isteyen anneler i\u00e7in bir \u00f6neri<\/a><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><strong>Do\u011fum sonras\u0131 kar\u0131n s\u0131k\u0131la\u015ft\u0131rma egzersizleri nelerdir?<\/strong>\u00a0Do\u011fum sonras\u0131 kar\u0131n sarkmas\u0131 egzersizlerle nas\u0131l giderilebilir, nas\u0131l v\u00fccudumuzu toparlay\u0131p s\u0131k\u0131la\u015ft\u0131rabiliriz? Do\u011fum sonras\u0131 kar\u0131n toparlama hareketleri nelerdir? <strong>Ya\u015fam Ko\u00e7u ve Yoga E\u011fitmeni Asl\u0131 Karabacak, <\/strong>do\u011fum sonras\u0131 kar\u0131n germe, kar\u0131n eritme, kar\u0131n s\u0131k\u0131la\u015ft\u0131rma ve kar\u0131n toparlama konusunda merak edilenleri yazd\u0131. \u0130\u015fte do\u011fum sonras\u0131 evde yap\u0131labilecek egzersizler!..<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Dogum_sonrasi_gobek_eriten_egzersizlere_ne_zaman_baslanmali\"><\/span><strong>Do\u011fum sonras\u0131 g\u00f6bek eriten egzersizlere ne zaman ba\u015flanmal\u0131?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/annebebekkulubu.com\/blog\/hamilelik\/hamilelikte-en-iyi-seks-pozisyonlari-hamilelikte-cinsel-iliski-nasil-olmali\/\"><strong>Hamilelik<\/strong><\/a> d\u00f6neminde kar\u0131n kaslar\u0131n\u0131n ve pelvik taban\u0131n gev\u015femesi, <a href=\"https:\/\/annebebekkulubu.com\/blog\/hamilelik\/gebelik-catlaklari-nasil-onlenir\/\"><strong>gebelik<\/strong><\/a> sonras\u0131 g\u00f6bek sarkmas\u0131na neden olur. \u00c7o\u011fu kad\u0131n\u0131n do\u011fum sonras\u0131 kar\u0131n b\u00f6lgesinde ya\u015fanan deformasyon ile birlikte bu b\u00f6lgeyi hemen eritememesi can\u0131n\u0131 s\u0131kar. Do\u011fum sonras\u0131 d\u00fcmd\u00fcz olan bir kar\u0131n hayal etmeyin. V\u00fccudunuza sa\u011fl\u0131kl\u0131 bir \u015fekilde rehberlik edebilmeniz i\u00e7in aceleci davranmamal\u0131s\u0131n\u0131z.\u00a0 Art\u0131k <a href=\"https:\/\/annebebekkulubu.com\/blog\/bebek\/yeni-anne-kendine-nasil-zaman-ayirabilir\/\"><strong>yeni bir anne olarak<\/strong><\/a> hem kendinize hem de bebe\u011finize odaklanman\u0131z gerekir, unutmay\u0131n bu bir ge\u00e7i\u015f s\u00fcrecidir. Do\u011fumdan sonra v\u00fccudunuzun toparlanmas\u0131 i\u00e7in zamana ihtiya\u00e7 vard\u0131r. Kendinize nazik olun. <a href=\"https:\/\/annebebekkulubu.com\/blog\/bebek\/yeni-anneler-dogum-sonrasi-depresyonuna-dikkat\/\"><strong>Do\u011fum sonras\u0131<\/strong><\/a> iyile\u015fme s\u00fcreci her kad\u0131nda farkl\u0131l\u0131k g\u00f6sterir. <a href=\"https:\/\/annebebekkulubu.com\/blog\/hamilelik\/normal-dogum-ve-sezaryen-dogum-arasindaki-farklar-nelerdir\/\"><strong>Normal do\u011fum<\/strong><\/a> sonras\u0131nda 6-8 hafta, sezaryen do\u011fum sonras\u0131nda iyile\u015fme s\u00fcrecine ba\u011fl\u0131 olarak 10-12 haftay\u0131 bulabilir. Doktorunuzdan onay almadan egzersizlere ba\u015flamay\u0131n. \u00d6zellikle <a href=\"https:\/\/annebebekkulubu.com\/blog\/hamilelik\/sezaryen-dogum-yapanlar-nelere-dikkat-etmeli\/\"><strong>sezaryen<\/strong><\/a> ile yap\u0131lan do\u011fumlardan sonra egzersize ba\u015flamak i\u00e7in diki\u015flerin tamamen al\u0131nm\u0131\u015f ve iyile\u015fmi\u015f olmas\u0131 gerekiyor. Doktor onay\u0131 ile beraber bir uzman e\u015fli\u011finde kendinize sa\u011fl\u0131kl\u0131 bir egzersiz plan\u0131 olu\u015fturabilirsiniz.<\/span><\/p>\n<p><strong>Okumal\u0131s\u0131n\u0131z: <a href=\"https:\/\/annebebekkulubu.com\/blog\/hamilelik\/dogum-sonrasi-ne-zaman-egzersiz-yapmaliyiz\/\">Do\u011fum sonras\u0131 ne zaman egzersiz yapmal\u0131y\u0131z?\u00a0<\/a><\/strong><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Dogum_sonrasi_beslenme_ve_kilo_verme\"><\/span><strong>Do\u011fum sonras\u0131 beslenme ve kilo verme<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Gebelikten sonra fizi\u011finizi toparlamak uzun bir s\u00fcre\u00e7 olabilir. Eski fizi\u011finize kavu\u015fmak ilk ba\u015fta zor, imkans\u0131z bir \u015feymi\u015f gibi g\u00f6r\u00fcnse de biraz sab\u0131r ve \u00f6zen g\u00f6sterdi\u011finiz takdirde olumlu sonu\u00e7lar alabilirsiniz. Tabi sadece egzersiz tek ba\u015f\u0131na yeterli de\u011fil, ekstradan sa\u011fl\u0131kl\u0131 beslenmeye de \u00f6zen g\u00f6stermelisiniz. Bilin\u00e7siz yap\u0131lan diyetler s\u00fct verimini d\u00fc\u015f\u00fcr\u00fcr. Emzirirken bebe\u011fin ihtiyac\u0131 olan t\u00fcm besin maddelerini ona sa\u011flayabilmek i\u00e7in beslenme uzman\u0131 ile birlikte dengeli bir beslenme program\u0131n\u0131 size uygun bir \u015fekilde d\u00fczenleyebilirsiniz. Di\u011fer bir \u00f6nemli konu ise kaslar\u0131n\u0131z\u0131n kendini toparlayabilmesi i\u00e7in bol su ve s\u0131v\u0131 t\u00fcketimine dikkat etmek oldu\u011funu unutmayal\u0131m.<\/p>\n<p><strong>Okumal\u0131s\u0131n\u0131z! <a href=\"https:\/\/annebebekkulubu.com\/blog\/bebek\/emzirme\/emziren-anneler-icin-oneriler-sut-artisi-icin-nasil-beslenmeniz-gerekiyor\/\">Emziren anneler i\u00e7in \u00f6neriler: S\u00fct art\u0131\u015f\u0131 i\u00e7in nas\u0131l beslenmeniz gerekiyor?\u00a0<\/a><\/strong><\/p>\n<figure id=\"attachment_10201\" aria-describedby=\"caption-attachment-10201\" style=\"width: 626px\" class=\"wp-caption alignnone\"><img decoding=\"async\" class=\"size-full wp-image-10201\" src=\"https:\/\/i0.wp.com\/annebebekkulubu.com\/blog\/wp-content\/uploads\/2021\/03\/dogum-sonrasi-egzersiz-programi-3.jpg?resize=626%2C417&#038;ssl=1\" alt=\"Do\u011fum sonras\u0131 egzersiz program\u0131\" width=\"626\" height=\"417\" srcset=\"https:\/\/i0.wp.com\/annebebekkulubu.com\/blog\/wp-content\/uploads\/2021\/03\/dogum-sonrasi-egzersiz-programi-3.jpg?w=626&amp;ssl=1 626w, https:\/\/i0.wp.com\/annebebekkulubu.com\/blog\/wp-content\/uploads\/2021\/03\/dogum-sonrasi-egzersiz-programi-3.jpg?resize=300%2C200&amp;ssl=1 300w\" sizes=\"(max-width: 626px) 100vw, 626px\" data-recalc-dims=\"1\" \/><figcaption id=\"caption-attachment-10201\" class=\"wp-caption-text\">Do\u011fum sonras\u0131 egzersiz program\u0131<\/figcaption><\/figure>\n<h2><span class=\"ez-toc-section\" id=\"Dogum_sonrasi_egzersiz_programi\"><\/span><strong>Do\u011fum sonras\u0131 egzersiz program\u0131<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Bedeninizin do\u011fum sonras\u0131 toparlamas\u0131 i\u00e7in yapaca\u011f\u0131n\u0131z en g\u00fczel ba\u015flang\u0131\u00e7 egzersizleri hemen mekik \u00e7ekmek yerine nefes \u00e7al\u0131\u015fmalar\u0131, kar\u0131n kaslar\u0131n\u0131n iyile\u015fmesini ba\u015flatmak ve <a href=\"https:\/\/annebebekkulubu.com\/blog\/hamilelik\/hamilelikte-kegel-egzersizlerinin-faydalari-nelerdir\/\"><strong>kegel egzersizi<\/strong><\/a> ile <a href=\"https:\/\/annebebekkulubu.com\/blog\/hamilelik\/hamilelikte-pelvik-taban-egzersizleri-yapmak-neden-onemlidir\/\"><strong>pelvik taban<\/strong><\/a> kaslar\u0131n\u0131 \u00e7al\u0131\u015ft\u0131rmaya ba\u015flamak olacakt\u0131r. \u0130yile\u015fme s\u00fcrecinize ba\u011fl\u0131 olarak spor hocan\u0131zla birlikte di\u011fer kar\u0131n egzersizlerine ge\u00e7ebilirsiniz. Tabi sadece b\u00f6lgesel kilo eritme diye bir \u015fey m\u00fcmk\u00fcn de\u011fildir. T\u00fcm v\u00fccudu \u00e7al\u0131\u015ft\u0131racak ve yeterli d\u00fczeyde kalori harcanmas\u0131n\u0131 sa\u011flayacak, kaslar\u0131n\u0131z\u0131 \u00e7ok fazla yormayan egzersizleri tercih etmelisiniz.\u00a0 Rahatlat\u0131c\u0131 <strong>yoga<\/strong> gibi egzersizler sizin i\u00e7in ideal olabilir.<\/p>\n<figure id=\"attachment_10202\" aria-describedby=\"caption-attachment-10202\" style=\"width: 626px\" class=\"wp-caption alignnone\"><img decoding=\"async\" class=\"size-full wp-image-10202\" src=\"https:\/\/i0.wp.com\/annebebekkulubu.com\/blog\/wp-content\/uploads\/2021\/03\/dogum-sonrasi-karin-sikilastirma-egzersizleri-3.jpg?resize=626%2C417&#038;ssl=1\" alt=\"Do\u011fum sonras\u0131 kar\u0131n s\u0131k\u0131la\u015ft\u0131rma egzersizleri\" width=\"626\" height=\"417\" srcset=\"https:\/\/i0.wp.com\/annebebekkulubu.com\/blog\/wp-content\/uploads\/2021\/03\/dogum-sonrasi-karin-sikilastirma-egzersizleri-3.jpg?w=626&amp;ssl=1 626w, https:\/\/i0.wp.com\/annebebekkulubu.com\/blog\/wp-content\/uploads\/2021\/03\/dogum-sonrasi-karin-sikilastirma-egzersizleri-3.jpg?resize=300%2C200&amp;ssl=1 300w\" sizes=\"(max-width: 626px) 100vw, 626px\" data-recalc-dims=\"1\" \/><figcaption id=\"caption-attachment-10202\" class=\"wp-caption-text\">Do\u011fum sonras\u0131 kar\u0131n s\u0131k\u0131la\u015ft\u0131rma egzersizleri<\/figcaption><\/figure>\n<h2><span class=\"ez-toc-section\" id=\"Dogum_sonrasi_karninizi_toparlamaniza_yardimci_olacak_egzersizler\"><\/span><b>Do\u011fum sonras\u0131 karn\u0131n\u0131z\u0131 toparlaman\u0131za yard\u0131mc\u0131 olacak egzersizler<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Peki do\u011fum sonras\u0131nda karn\u0131n\u0131z\u0131 hangi egzersizlerle toparlayabilirsiniz? Gelin, bu d\u00f6nemde v\u00fccudunuz i\u00e7in en ideal egzersiz program\u0131n\u0131 olu\u015ftural\u0131m.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Pelvik_tilt\"><\/span><b>Pelvik tilt<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Bel ve kar\u0131n kaslar\u0131n\u0131 esneterek gev\u015femesini sa\u011flar.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Omuzlar el bileklerinizin alt\u0131nda, dizler kal\u00e7a geni\u015fli\u011fi mesafesinde a\u00e7\u0131k d\u00f6rt ayak, masa pozisyonunu al\u0131n.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Nefes al\u0131rken kuyruk sokumunuzu geriye verin.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Nefes verirken kuyruk sokumunuzu i\u00e7eriye toplay\u0131n.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hareketi sadece sakrum b\u00f6lgesinde hissedin.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Kar\u0131n ve kal\u00e7a kaslar\u0131n\u0131z\u0131 gev\u015fetin.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Bu hareketi ba\u015flang\u0131\u00e7 i\u00e7in 10 kez tekrarlay\u0131n.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Kedi-Inek_Pozu\"><\/span><b>Kedi-\u0130nek Pozu<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Bel, s\u0131rt ve kar\u0131n kaslar\u0131n\u0131z\u0131 \u00e7al\u0131\u015ft\u0131r\u0131r.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Omuzlar el bileklerinizin alt\u0131nda, dizler kal\u00e7a geni\u015fli\u011fi mesafesinde a\u00e7\u0131k d\u00f6rt ayak, masa pozisyonunu al\u0131n.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Nefes al\u0131rken ba\u015f\u0131n\u0131z\u0131-g\u00f6\u011fs\u00fcn\u00fcz\u00fc ileriye do\u011fru a\u00e7arak, g\u00f6bek deli\u011finizi yere do\u011fru b\u0131rak\u0131n ve bel bo\u015flu\u011fu olu\u015fturun.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Nefes verirken s\u0131rt\u0131n\u0131z\u0131 y\u00fckseltin ve karn\u0131n\u0131z\u0131 i\u00e7inize \u00e7ekerek, bak\u0131\u015flar\u0131n\u0131z\u0131 karn\u0131n\u0131za do\u011fru verin. Ba\u015f\u0131n\u0131z ve omuzlar\u0131n\u0131z rahat olsun, kasmay\u0131n.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Bu hareketi 10 kez tekrarlay\u0131n.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Kopru_Egzersizi\"><\/span><b>K\u00f6pr\u00fc Egzersizi<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Alt kar\u0131n b\u00f6lgesi ve pelvik kaslar\u0131n\u0131z\u0131 yumu\u015fatman\u0131za yard\u0131mc\u0131 olur. S\u0131rt, kar\u0131n, kal\u00e7a ve bacak kaslar\u0131n\u0131z\u0131 g\u00fc\u00e7lendirir.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">S\u0131rt \u00fcst\u00fc uzan\u0131n.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ellerinizi v\u00fccudunuzun yan\u0131na yerle\u015ftirin, avu\u00e7 i\u00e7leriniz mata d\u00f6n\u00fck olsun.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dizlerinizi b\u00fckerek ayak tabanlar\u0131n\u0131z\u0131 yere yerle\u015ftirin.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Topuklar\u0131n\u0131z\u0131 kal\u00e7an\u0131za biraz yak\u0131n tutun.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Nefes al\u0131rken kal\u00e7an\u0131z\u0131, g\u00f6vdenizi yava\u015f\u00e7a yukar\u0131ya y\u00fckseltin. Ayak tabanlar\u0131n\u0131z\u0131 yere sa\u011flam bas\u0131n. Bir s\u00fcre kal\u00e7ay\u0131 yukar\u0131da tutup bekleyin.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00c7enenizi g\u00f6\u011f\u00fcs kafesiyle paralel bir \u015fekilde yukar\u0131ya do\u011fru uzat\u0131n.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Nefes verirken tek tek omurlar\u0131 indirerek en son kal\u00e7an\u0131z\u0131 yere koyun.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Bu egzersizi 10 kez tekrar edebilirsiniz.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Mekik\"><\/span><b>Mekik<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Sarkan g\u00f6be\u011finizin toparlanmas\u0131nda mekik faydal\u0131 bir egzersizdir. Mekik hareketlerine ba\u015flamadan \u00f6nce 3 ay beklemelisiniz ve doktorunuza dan\u0131\u015ft\u0131ktan sonra spor hocan\u0131zla birlikte kontroll\u00fc bir \u015fekilde yapabilirsiniz.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">S\u0131rt \u00fcst\u00fc uzan\u0131n.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dizlerinizi hafif\u00e7e b\u00fckerek ayak tabanlar\u0131n\u0131z\u0131 yere yerle\u015ftirin.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dirseklerinizi k\u0131rarak ellerinizi boynunuzun arkas\u0131na koyun.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Yatar pozisyondayken nefes al, yukar\u0131 kalkarken nefes verin.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Yukar\u0131ya kalkt\u0131ktan sonra 3-5 saniye bekleyin ve tekrardan yat\u0131n.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Bu egzersizi 3 set 15 tekrar yapabilirsiniz.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Plank\"><\/span><b>Plank<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">T\u00fcm v\u00fccudu \u00e7al\u0131\u015ft\u0131rmak i\u00e7in m\u00fckemmel bir hareket. T\u00fcm kas gruplar\u0131n\u0131 g\u00fc\u00e7lendirir. \u00c7apraz ve yan kar\u0131n kaslar\u0131n\u0131 \u00e7al\u0131\u015ft\u0131rarak do\u011fum sonras\u0131 g\u00f6bek sark\u0131kl\u0131\u011f\u0131n\u0131 toparlaman\u0131za yard\u0131mc\u0131 olur.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">T\u00fcm a\u011f\u0131rl\u0131\u011f\u0131n\u0131z\u0131 ayak parmaklar\u0131n\u0131za, \u00f6n kollar\u0131n\u0131za ve dirseklerinize verin.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dirseklerinizi omuz hizas\u0131nda tutarak, ba\u015f\u0131n\u0131z ve s\u0131rt\u0131n\u0131z ayn\u0131 hizada\/d\u00fcz oldu\u011fundan emin olmal\u0131s\u0131n\u0131z.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Kal\u00e7a yukar\u0131 kalkmayacak ya da a\u015fa\u011f\u0131ya d\u00fc\u015fmeyecek.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Kar\u0131n kaslar\u0131n\u0131z\u0131 s\u0131k\u0131n ve sabit durun.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Bu pozisyonda 25-30 saniye bekleyin. \u0130lerleyen zamanlarda bu s\u00fcreyi 1-3 dakikaya \u00e7\u0131karabilirsiniz.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Yan_plank\"><\/span><b>Yan plank<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Plank hareketini yan olarak yap\u0131n. Yine yapman\u0131z gereken arkaya \u00f6ne a\u00e7\u0131 de\u011fi\u015ftirmeden d\u00fcz olarak durabilmek.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Bu pozisyonda 25-30 saniye bekleyin. \u0130lerleyen zamanlarda bu s\u00fcreyi 1-3 dakikaya \u00e7\u0131karabilirsiniz.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Superman_hareketi\"><\/span><b>Superman hareketi<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Hem esnemeniz hem de kaslar\u0131n\u0131z i\u00e7in \u00e7ok \u00f6nemli bir hareket. \u00d6zellikle s\u0131rt b\u00f6lgesi i\u00e7in etkili hareketlerden bir tanesidir. Ayn\u0131 zamanda kar\u0131n b\u00f6lgesini de \u00e7al\u0131\u015ft\u0131r\u0131r. \u00c7ekirdek b\u00f6lgesini g\u00fc\u00e7lendirir.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Y\u00fcz \u00fcst\u00fc yere uzan\u0131n.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ayaklar\u0131n\u0131z\u0131n \u00fczerini mata yerle\u015ftirin.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Kollar\u0131n\u0131z\u0131 \u00f6ne v\u00fccudunuzun ilerisinde olacak \u015fekilde uzat\u0131n. Bacaklar\u0131n\u0131zla birlikte aktif ve gergin tutun.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Aln\u0131n\u0131z\u0131 ve \u00e7enenizi mata koyun.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Kar\u0131n b\u00f6lgeniz yerden kalkmayacak bir \u015fekilde derin bir nefes al\u0131n ve ba\u015f\u0131n\u0131z\u0131, kollar\u0131n\u0131z\u0131, bacaklar\u0131n\u0131z\u0131 ayn\u0131 anda yukar\u0131ya do\u011fru kald\u0131r\u0131n. Bu pozisyonda 2-3 saniye bekledikten sonra s\u0131radaki nefes veri\u015finizle kollar\u0131n\u0131z\u0131 ve bacaklar\u0131n\u0131z\u0131 yere indirin.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Bu hareketi 10 kez tekrarlay\u0131n ve yava\u015f yap\u0131n. Kar\u0131n kaslar\u0131n\u0131z\u0131 s\u0131k\u0131n. Bel b\u00f6lgesi ile ilgili problemi olanlar doktorunuza ve spor hocan\u0131za dan\u0131\u015farak dikkatli bir \u015fekilde denemelidir.<\/span><\/p>\n<p><b>***Do\u011fum sonras\u0131 <\/b><strong>a<\/strong><span style=\"font-weight: 400;\"><strong>lt kar\u0131n \u00e7al\u0131\u015ft\u0131ran bu hareketler<\/strong> ayn\u0131 zamanda kar\u0131n kaslar\u0131n\u0131 g\u00fc\u00e7lendirir<\/span><b>.<\/b><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Alt_karin_egzersizi_%E2%80%93_1\"><\/span><b>Alt kar\u0131n egzersizi &#8211; 1<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">S\u0131rt\u00fcst\u00fc uzan\u0131n.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bacaklar\u0131n\u0131z\u0131 90 derecelik a\u00e7\u0131yla yukar\u0131ya do\u011fru kald\u0131r\u0131n. Yani masa pozisyonuna gelin.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ellerinizi v\u00fccudunuzun yan\u0131na yerle\u015ftirin, avu\u00e7 i\u00e7leriniz mata d\u00f6n\u00fck olsun.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sabit kalarak nefes al\u0131n. Nefesinizi verirken \u00f6nce sa\u011f ayak parmak ucunuzu yere do\u011fru de\u011fdirip, nefes al\u0131rken yukar\u0131ya do\u011fru kald\u0131r\u0131n sonra nefes verirken sol ayak parmak ucunuzu yava\u015f\u00e7a yere do\u011fru de\u011fdirip nefes al\u0131rken tekrar yukar\u0131ya do\u011fru kald\u0131r\u0131n.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bunu yaparken alt karn\u0131m\u0131z\u0131 iyice s\u0131k\u0131yoruz.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Bu egzersizi 3 set 15 tekrar yapabilirsiniz.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Alt_karin_egzersizi_%E2%80%93_2\"><\/span><b>Alt kar\u0131n egzersizi \u2013 2<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">S\u0131rt\u00fcst\u00fc uzan\u0131n.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bacaklar\u0131n\u0131z\u0131 90 derecelik a\u00e7\u0131yla yukar\u0131ya do\u011fru kald\u0131r\u0131n. Yani masa pozisyonuna gelin.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Kollar\u0131n\u0131z\u0131 omuz hizas\u0131nda yukar\u0131ya do\u011fru kald\u0131r\u0131n.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Nefes al\u0131n burada nefes verirken k\u00fcrek kemi\u011fine kadar kalk\u0131yoruz ve bacaklar\u0131m\u0131z\u0131 d\u00fczelterek \u00f6ne yukar\u0131ya uzat\u0131yoruz. Nefes al\u0131rken tekrar mata yat\u0131p bacaklar\u0131m\u0131z\u0131 b\u00fck\u00fcyoruz.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bunu yaparken alt karn\u0131m\u0131z\u0131 iyice s\u0131k\u0131yoruz.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Bu egzersizi 3 set 15 tekrar yapabilirsiniz.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Alt_karin_egzersizi_%E2%80%93_3\"><\/span><b>Alt kar\u0131n egzersizi \u2013 3<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">S\u0131rt\u00fcst\u00fc uzan\u0131n.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bacaklar\u0131n\u0131z\u0131 d\u00fczelterek 10 cm kadar yukar\u0131ya uzat\u0131n.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Kollar\u0131n\u0131z\u0131 v\u00fccudunuzun hizas\u0131nda tutun. Avu\u00e7 i\u00e7leriniz mata d\u00f6n\u00fck olsun.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">K\u00fc\u00e7\u00fck hareketlerle \u00f6nce sa\u011f ve sol baca\u011f\u0131n\u0131z\u0131 a\u015fa\u011f\u0131ya indirip kald\u0131r\u0131n. (sa\u011f aya\u011f\u0131n, sol aya\u011f\u0131na g\u00f6re biraz yukar\u0131da olsun)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bunu yaparken nefes al\u0131p vermeyi unutmay\u0131n ve alt karn\u0131n\u0131z\u0131 iyice s\u0131k\u0131n.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Bu egzersizi 3 set 15 tekrar yapabilirsiniz.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Alt_karin_egzersizi_%E2%80%93_4\"><\/span><b>Alt kar\u0131n egzersizi \u2013 4<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">S\u0131rt\u00fcst\u00fc uzan\u0131n.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bacaklar\u0131n\u0131z\u0131 90 derecelik a\u00e7\u0131yla yukar\u0131ya do\u011fru kald\u0131r\u0131n. Yani masa pozisyonuna gelin.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">K\u00fcrek kemiklerinizi yerden kald\u0131r\u0131n.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Elleriniz bacaklar\u0131n\u0131z\u0131n hizas\u0131nda ileride.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Nefes al\u0131n. Nefes verirken bir baca\u011f\u0131m\u0131z\u0131 \u00f6ne uzat\u0131yoruz di\u011ferini karn\u0131m\u0131za do\u011fru \u00e7ekiyoruz. Bu \u015fekilde uzat ve \u00e7ek.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Bu egzersizi 3 set 15 tekrar yapabilirsiniz.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Bisiklet_egzersizi\"><\/span><b>Bisiklet egzersizi<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Bu egzersiz kar\u0131n b\u00f6lgesinin s\u0131k\u0131la\u015fmas\u0131na yard\u0131mc\u0131 olurken bacaklar\u0131n\u0131z\u0131n da \u00e7al\u0131\u015fmas\u0131na neden olur.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">S\u0131rt\u00fcst\u00fc uzan\u0131n.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bacaklar\u0131n\u0131z\u0131 90 derecelik a\u00e7\u0131yla yukar\u0131ya do\u011fru kald\u0131r\u0131n. Yani masa pozisyonuna gelin.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dirseklerinizi k\u0131rarak ellerinizi boynunuzun arkas\u0131na yerle\u015ftirin.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Nefes al\u0131n, k\u00fcrek kemiklerinizi yerden kald\u0131rarak nefesinizi verirken sol dizinizi sa\u011f dirse\u011finize yakla\u015ft\u0131r\u0131n.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tekrar s\u0131rt\u00fcst\u00fc yat\u0131n ve sa\u011f dizinizi sol dirse\u011finize yak\u0131nla\u015ft\u0131rarak hareketi tekrar edin.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dizleri havada bisiklet s\u00fcrer gibi pedal \u00e7evirerek hareket ettirin.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\"><span style=\"font-weight: 400;\">Karn\u0131n\u0131z\u0131 s\u0131kmaya odaklan\u0131n ve kar\u0131n b\u00f6lgesinin daha \u00e7ok \u00e7al\u0131\u015fmas\u0131na yard\u0131mc\u0131 olun. Bu egzersizi 3 set 15 tekrar edebilirsiniz.<br \/>\n<\/span><\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Dogum_sonrasi_kilo_vermek_isteyen_anneler_icin_bir_oneri\"><\/span><strong>Do\u011fum sonras\u0131 kilo vermek isteyen anneler i\u00e7in bir \u00f6neri<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">L\u00fctfen <strong>fazla kilolar\u0131n\u0131z\u0131 vermek<\/strong> i\u00e7in acele etmeyin. \u00d6nemli olan sizin sa\u011fl\u0131n\u0131z ve yapaca\u011f\u0131n\u0131z egzersizleri muhakkak doktorunuza dan\u0131\u015farak yapmal\u0131s\u0131n\u0131z. Do\u011fum sonras\u0131 egzersiz yapmak sizi rahatlatacakt\u0131r.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">9 ay boyunca kendinizi kilolu hissedebilirsiniz fakat <a href=\"https:\/\/annebebekkulubu.com\/blog\/cocuk\/mutlu-cocuk-yetistirmenin-tek-kurali-mutlu-anne-olmaktir\/\"><strong>anne olman\u0131n mutlulu\u011fu<\/strong><\/a> sonsuza kadar s\u00fcrecektir. (Nikki Dalton)<\/span><\/p>\n<p><strong>Yeni anneler<\/strong>\u00a0tecr\u00fcbelerini payla\u015f\u0131yor!\u00a0<strong>Do\u011fum sonras\u0131 g\u00f6bek eriten egzersizleri<\/strong> \u00f6\u011frenmek i\u00e7in\u00a0<a href=\"https:\/\/forum.annebebekkulubu.com\/\"><strong>Anne Bebek Kul\u00fcb\u00fc Forum<\/strong><\/a>\u2018u ziyaret edebilirsiniz.<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Do\u011fum sonras\u0131 kar\u0131n s\u0131k\u0131la\u015ft\u0131rma egzersizleri nelerdir?\u00a0Do\u011fum sonras\u0131 kar\u0131n sarkmas\u0131 egzersizlerle nas\u0131l giderilebilir, nas\u0131l v\u00fccudumuzu toparlay\u0131p s\u0131k\u0131la\u015ft\u0131rabiliriz? Do\u011fum sonras\u0131 kar\u0131n toparlama hareketleri nelerdir? Ya\u015fam Ko\u00e7u ve Yoga E\u011fitmeni Asl\u0131 Karabacak, do\u011fum sonras\u0131 kar\u0131n germe, kar\u0131n eritme, kar\u0131n s\u0131k\u0131la\u015ft\u0131rma ve kar\u0131n toparlama konusunda merak edilenleri yazd\u0131. \u0130\u015fte do\u011fum sonras\u0131 evde yap\u0131labilecek egzersizler!.. Do\u011fum sonras\u0131 g\u00f6bek eriten egzersizlere [&hellip;]<\/p>\n","protected":false},"author":120,"featured_media":10200,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[2],"tags":[],"class_list":{"0":"post-10196","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-hamilelik"},"jetpack_sharing_enabled":true,"jetpack_featured_media_url":"https:\/\/i0.wp.com\/annebebekkulubu.com\/blog\/wp-content\/uploads\/2021\/03\/dogum-sonrasi-karin-sikilastirma-egzersizleri.jpg?fit=626%2C417&ssl=1","jetpack-related-posts":[],"_links":{"self":[{"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/posts\/10196","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/users\/120"}],"replies":[{"embeddable":true,"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/comments?post=10196"}],"version-history":[{"count":0,"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/posts\/10196\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/media\/10200"}],"wp:attachment":[{"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/media?parent=10196"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/categories?post=10196"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/annebebekkulubu.com\/blog\/wp-json\/wp\/v2\/tags?post=10196"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}