The obstetrician always advises pregnant mother to regularly exercise with appropriate intensity to maintain health.
Scientists believe that moderate exercise during pregnancy reduces back pain, depression, urinary incontinence, cesarean section … and many other diseases. With undeniable benefits, exercise is like a vitamin to help pregnant mothers become healthier. But the episode is correct and the episode is moderate, not everyone knows. Here are some exercises that pregnant women can do right away to “be healthy, good for their children”.
The “butterfly” exercise is one of the main, easy-to-do exercises, which helps make the delivery of women smooth and easier. It soothes tired legs, opens pelvic muscles, improves flexibility, reduces the risk of water retention and helps reduce “labor” pain.
All you should do is sit in the lotus position or cross your legs. Bend your knees out, keep your back straight, place your hands on your knees. Exhale and move your knees up and down, trying to make your knees touch the ground. When you inhale, you slowly bring your knees up to your chest. Repeat 15-20 times.
This exercise is one of the best ways to move your baby into a position that is conducive to giving birth or helping mothers feel more relaxed. It also helps “regulate” the mood, reduce stress and increase the flexibility of the spine as well as the strength of the pregnant mother.
You start the exercise with your hands on the floor, adjusting your knees to be perpendicular to your shoulders and hips. When you inhale, raise your head gently, slowly look up the middle of your eyebrows. When breathing out, bend your back and try to point your chin toward your chest. Press your hands on the floor and push the center of your body upward toward the ceiling. This movement can be done daily.
Kegel exercises are good for the gut
Exercise will help you strengthen the muscles supporting the bladder, uterus and intestines. In addition, it also helps you relax, relax and control your muscles during labor. Kegel exercises are also recommended to exercise both postpartum to help muscles tone back, increase urinary control.
Note that when practicing, you should try not to urinate halfway. Because when you practice Kegel, you’re contracting muscles and pelvic floor. Usually, Kegel’s movement of this muscle contraction is done with a squat, but you can also do it by sitting on a chair.
Exercising abdominal muscles
Doing this exercise will help your abdominal muscles become stronger and affect the process of pushing your baby out faster. Abdominal muscle movements can be performed in all stages of pregnancy.
You should stand upright, legs open with shoulders and hands placed behind the head. When you inhale, you open the elbow at the same time, lifting your chest. After that, gently exhale and slightly bend your back. The back holds the posture of bending but avoiding the neck. Imagine that your belly button is approaching the spine. Take another breath to return to the original position. Perform movements 12-15 times in a row.
You should practice these movements to increase the strength of your hips and muscles. In addition, it also helps to repel the symptoms of foot pain and foot swelling during pregnancy.
Begin the exercise, lying on the carpet, resting your left hand on your head, your right arm hugging your hip. Then, take a deep breath and slowly raise your left leg, hold it still and count from 1 to 10 before lowering your foot. Do it 5 times and then change the same side.
Exercise exercise due to healthy stomach
This exercise helps the muscles around the hips become more flexible, reduce hip and back pain, protect you from digestive problems during pregnancy. In addition, it also supports your “labor” process “more smoothly”.
Do the gesture, sit up straight while widening your legs to form a V shape, pressing the palms and fingers to the floor. Then, raise the palms of the hands above the head and slowly bend the hips to the right, hold the posture and count from 1 to 10 and switch sides. Perform 5 movements on each side.
Improve blood circulation by swimming
Swimming is one of the safest forms of physical activity during pregnancy. It helps improve blood circulation, boosts immunity and controls weight effectively. You can swim even if you didn’t practice regularly and when your belly was pretty big. Swimming in the second trimester of pregnancy is great for babies. What you should keep in mind is to avoid swimming in the water too cold when you are pregnant.
Actively move and walk is a way of exercising when voting is simple but effective. Not only does it help control weight, it also helps you cope with pregnancy aches and pregnancy-related complications such as diabetes, edema, etc. Moreover, it helps you relieve your mind and reduce stress. The only reason you should limit walking is if you have high blood pressure, premature spasms or abnormal bleeding.