Best Exercises for Pregnant Women: Safe Pregnancy Workouts

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Objectives of Exercise for Pregnancy

  1. Stimulates blood flow.
  2. Strengthens the pelvic and pelvic floor muscles.
  3. It is used to stretch the stiff inner thigh muscles and to stretch and bend comfortably.
  4. Stimulates calm by reducing fatigue during pregnancy and during childbirth.
  5. Proper physical condition stimulates comfort and proper posture.

Exercises for pregnancy
Good condition

The legs should be straight and the back should be bent as if driving the wall to 10 “, the head, spine, shoulders, hips and thighs should be on the wall without changing, the abdominal muscles should contract and the neck should be straight when the back is tapped. The shoulder is bent at the back, as if swinging and with your arms hanging straight to the side, with the knees slightly bent and the feet resting on the floor. Setting the toes to bend for a few minutes.

Hip modification (a) Goat chair
The legs should be flat and the knees should be bent, using a pillow for good positioning, with one hand resting on the lower back and the other hand on the upper abdomen, with the abdomen and buttocks firmly in place, with the back of the hands facing down. Normal breathing should be held for 10 seconds (seconds) and then relaxed. Repeat 10 times. The pelvic floor system can be performed by sitting, standing, (a) kneeling.

Exercise in the cross
Sit comfortably so that the spine is in 4 steps. By breathing slowly, the lower abdomen is pulled back to a normal position. Inhale slowly for 10 seconds and then relax and repeat 10 times.

Pelvic floor muscle exercises
Sit, stand (a) half position and legs slightly apart. By compressing the legs and moving them upwards, the bowel movements are restrained and the urethra is narrowed to prevent urination, keep in the mane for 10 seconds, breathe normally and then relax and repeat 10 times.

Foot and leg exercises
Sit (a) Half-lying position as well as positioning the legs and bending the heels at least 12 times. Circle both heels at least 12 times. Circle both heels 20 times in each direction. Bend both knees and do 4 reps and relax and repeat 12 times.

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