How do pregnant women exercise before and after childbirth? How to exercise after giving birth

Pregnant women should move around more before giving birth to facilitate their own delivery. Don't exercise in time after giving birth, and wait until you're almost recovered.

Pregnant women should do more gentle exercises before giving birth to prevent damage to the baby in the belly. After giving birth, if your body allows, you can do some slightly more strenuous exercise.

Pregnant women should move more before giving birth, so as to facilitate their own childbirth, and after giving birth, they should do some light exercise in moderation after confinement, because the body has not yet recovered.

Pregnant women actually need to exercise before and after childbirth, but it is best to walk slowly if you do not exercise vigorously. Another good option is to do some yoga poses under the guidance of a professional.

I don't think pregnant women should do strenuous exercise in Thailand before and after childbirth, because it may bring some harm to your body.

Pregnant women, I must exercise properly before and after childbirth, especially prenatal and prenatal exercises, which can help smooth delivery, and it will not be particularly hard when giving birth, and postpartum exercise will help the body recover.

Pregnant women should do some yoga before giving birth to help with childbirth. In the postpartum period, you should do some relatively small movements to help yourself**, such as walking slowly.

Pregnant women should do some appropriate exercise before and after childbirth, but not too much, let their husband accompany them for a walk, and do some relaxing yoga at home.

1. Movement 1: Raise your elbows, put your hands in front of your chest, and lift your right foot.

2. When lifting, try to lift up, and after falling, the left heel is infinitely close to the ground, but does not touch the ground.

3. Do 25 of this movement in each group, rest for 30 seconds in the middle, and do two sets of left and right feet.

4. Movement 2: Squat, legs slightly wider than shoulders, put your hands in front of your chest.

5. When the center of gravity is shifted downward, the knee joint should not exceed the toe.

6. Squat to the thighs and calves at 90°.

7. Do 30 of this action in each group, rest for 20 seconds in the middle, and do three sets at a time.

8. Action 3: Lunge jump, put your hands in front of your chest, and jump up with your body in a lunge.

9. The left and right casters are rotated.

10. The center of gravity should fall between the legs, and should not be moved forward or backward excessively.

11. Do 20 of this action in a group, and rest for 20 seconds in the middle to do three sets.

Stair climbing, swimming, yoga, gymnastics, and walking can all help with a smooth birth, and you also need to learn the rhythm of breathing when you are about to have a baby. This can play a good role in smooth delivery.

Squatting, climbing stairs, walking, lying on your back, abs exercises, doing more of these exercises can help with a smooth birth.

Pregnant women should not do sports, mainly some high-intensity exercises and exercises with excessive amplitude. Pregnant women in the first trimester of pregnancy can do pregnancy yoga, walking, tai chi, etc., but they cannot do fast running, basketball, football, skipping rope and other sports, and do not do hula hoop sports. After the third trimester of pregnancy, because the pregnant woman's abdomen is enlarged and her weight increases, the exercise process will feel more laborious, and the time of each exercise should be shortened accordingly.

You can do yoga, squats and walks and other exercises are conducive to smooth delivery, and you can also help smooth birth by insisting on climbing stairs, insisting on climbing stairs can exercise the muscle groups of the thighs and buttocks of the expectant mother, which can be more conducive to smooth delivery, but pay attention to avoid overexertion, moderate enough.

Be sure to move around more, you can do prenatal yoga, you can choose to swim, but to get help from professionals, you must drink plenty of water, calm your mind, and don't get too nervous.

You can choose to take a walk, which doesn't have to be too fast, 30 to 40 minutes. If your physical condition allows, you can also exercise moderately.

Calisthenics, yoga or walking slowly will have a certain effect, and it can reduce the pain during normal delivery.

Pregnant mothers can walk more, climb stairs, or exercise with yoga balls before giving birth.

Doing exercises such as yoga, squats, walking, etc., can all help with a smooth delivery, and sticking to stairs will also help with a smooth delivery. Insist on climbing stairs to exercise the mother's thigh and buttock muscles, which is more conducive to a smooth delivery, but pay attention to avoid overwork, just in moderation.

Swimming, squatting, climbing stairs, walking, doing yoga, brisk walking, doing these exercises can help smooth delivery and improve the physical strength of pregnant women.

Crunch exercises, kicking exercises, skipping rope exercises, walking exercises, stretching exercises, you can do these exercises can help to give birth.

During the run-up to labor, pregnant women can do some exercise-assisted delivery. In fact, during pregnancy, pregnant women should insist on doing some appropriate exercises for a long time, which can help you give birth in the later stages. It is recommended that you can usually climb stairs, climb stairs, can exercise the muscles of your legs and buttocks, and can make the fetus enter the pelvis as soon as possible.

Proper walks and swimming. Both of these exercises are more suitable, which can not only increase the resistance of the mother, but also enhance the strength of the muscles, which helps to have a smooth delivery.

Yoga, deep breathing, walking, stair climbing, stretching. These exercises can help with a smooth birth.

What exercises can expectant mothers do before childbirth to help with a smooth delivery? Seated yoga ball: Seated yoga ball can promote the opening of the uterine opening, promote blood circulation, have a massage effect, and help with production.

Through the stretching and practice of the sitting yoga ball, pregnant women can appropriately increase the toughness of the muscles, and will not cause pressure on the joints, especially with the enlargement of the stomach and the shift of the body's center of gravity. It is conducive to the healthy development of the baby, and appropriate exercise during pregnancy itself is conducive to the healthy growth of the baby, so choosing to sit on a yoga ball is also a good choice!

<> need to pay special attention to: the range of action should not be too large, the exercise intensity should not be too high, when using the yoga ball, it needs to be carried out in a safe place, try to grasp it in front of the guardrail, and it is best for the father-to-be to take care of it next to it to ensure the safety of the mother-to-be.

Walking or climbing stairs: 1If the physical condition allows, you can walk more, climb the stairs, and take a walk in the third trimester, which is conducive to the baby entering the basin, but pay attention to the speed to be slow, pay attention to the feet, and prevent falling.

2.Climbing stairs helps to enhance the physical fitness of the mother, can maintain the body's endurance and muscle vitality, fortunately, it will not be without physical strength during childbirth, and it will achieve certain benefits for the pelvis and oral cavity, so as long as you pay attention to safety, you can do it in both cases.

Rhythmic gymnastics is more suitable for pregnant mothers in the early stage of aerobic exercise, mainly to adapt to weight gain and start to exercise physical strength, while maintaining the aerobic health of pregnancy, some stretching activities in various parts of the body belong to this category. The movement of exercising the arms is very simple, the expectant mother can sit on the ground, fold her hands, open her arms vigorously, and then close them, repeating this action, and always keep the arms and body at 90 degrees during the activity. Exercise the elasticity and strength of the ligaments in the joints and feet, such as knee stretches, toe exercises, and ankle exercises.

Lie on your back, bend one knee, press the knee to one side, return to the original position, straighten the foot, and switch feet in the same procedure. When moving the toes, the expectant mother should sit on a chair with her feet flat on the ground, try to lift both toes, tilt the toes, and keep the soles of the feet off the ground. After a pause, lower your toes and repeat.

These seemingly simple actions allow mothers-to-be to start exercising strength in all parts of their body in the early stages of pregnancy. Accelerates metabolism and functional circulation in the body, develops lasting strength, and paves the way for childbirth.