In pregnant women with a proper exercise
mode, the abdominal muscles will become healthy and firm.
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:
- Lie on your back, fold your leg; keep 2
feet parallel to the floor. Put hands behind the nape and inhale.
- 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.
- 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.
Raise pelvic at kneeling posture
- Kneel with 2 hands against the floor;
extend your arms as the size of your hips and straighten your back at the
same time.
- 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.
- 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.
- 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.
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.
- 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.
- 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.
- 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.
