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Guide Pregnant Women To Do Exercises

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In pregnant women with a proper exercise mode, the abdominal muscles will become healthy and firm.

Pregnant women should exercise regularly.

Pregnant women should exercise regularly.

During pregnancy, abdominal muscles running from breastbone to pubic bone will have to support most of the entire weight of the embryo. In this case, if these muscles are weak, the back muscles have to bear greater weight to protect the spine. Therefore, backache will happen commonly during pregnancy. If pregnant women have good exercise mode, the abdominal muscles will become healthier and firmer. This not also helps the pregnant women feel healthy but also makes the recovery process after giving birth faster.  

Cat-stretch posture

This movement strengthens abdominal muscles, but you mustn’t implement this movement or sit up posture with your legs straightened during pregnancy. Note: this movement can be done in the first 3-4 month.

3 exercises for the abdomen for pregnant women:

  1. Lie on your back, fold your leg; keep 2 feet parallel to the floor. Put hands behind the nape and inhale.
  2. Exhale after tightening belly and slowly raise your head, shoulder and back off the floor. Hold that position for 2 rhythms, after that lower your body slowly. Perform this movement 5-10 times.
  3. If this movement is hard for you to do, you can change to easier movements: put arms in the thigh and inhale. While exhale, reach your hands toward knees, at the same time raise head and shoulder off the floor, after that lower your body back down. Repeat 5-10 times.

Pregnant women having good exercise mode will make the abdominal muscles healthy and firmer.

Pregnant women having good exercise mode will make the abdominal muscles healthy and firmer.

Raise pelvic at kneeling posture

  1. Kneel with 2 hands against the floor; extend your arms as the size of your hips and straighten your back at the same time.
  2. Tighten abdomen and gluteal muscles, at once, exhale and gently push the pelvis forward and bend your back. Hold this position for a few seconds, then release.

Raise pelvic at standing posture

With this exercise, you will move easily and it’s also a good way to be well prepared for giving birth.

  1. Stand up straight; outstretch legs moderately and keep knees aligned with ankles. Put one hand behind the low back, and the other on the belly.
  2. Tighten abdomen and gluteal muscles; at once, gently move the pelvis forward and backward.

After each exercise or practice with movements on the floor, you should relax in a few minutes.

After each exercise or practice with movements on the floor, you should relax in a few minutes.

Practice correct posture during pregnancy

Wrong postures during pregnancy such as throwing out your butt and bending your back may lead to backache and excess stretching of the body. Wrong postures make the situation worse if you’re in high heels and carry a heavy bag on one shoulder. Practice correct posture will help you push back this situation.

  1. Stand up straight with 2 outstretched legs equal to the hips and aligned with one another. Let 2 knees align with ankles and let them loose. Set your shoulders loose and lower your arms along your hips.
  2. Imagine that there is a small rope connecting from the top of the head down to the neck, spine; then your spine will be upright.
  3. Always remember to check if you are in correct posture and always tighten your belly while standing.

Please note that: after each exercise or practice with movements on the floor, relax for a few minutes. After that, slowly sit up and use your arms to support your body to move on to sitting or kneeling position before standing up. If you’re lying on the bed, move your posture to lying on one side, keep your legs close and turn your body to the edge of the bed.

 

 

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