What exercises can be done in the early, middle and third trimesters to help with a smooth birth?

I think that you can do some simple yoga poses in the first trimester, and you can do walking exercises in the second and third trimesters, which can help the pregnant woman have a smooth delivery and the delivery process will be smooth.

In the early stages of pregnancy, you can do yoga stretching, jogging, walking and other exercises, in the second trimester you can do some stretching exercises, pregnant gymnastics, yoga, walking, etc., and in the late stages of pregnancy, you can do squats every day and relax with the help of yoga balls.

You can take a moderate walk in the early stages of pregnancy, do a moderate amount of squatting exercises in the middle of pregnancy, and do a moderate amount of stair climbing exercises in the third trimester, of course, all when your physical strength allows.

Levator ani exercises or non-intense yoga movements can help smooth delivery, and you must pay attention to moderation when doing exercise, so as not to be physically exhausted.

During pregnancy, you can walk more, move more, and climb more stairs, which can make the fetus in a smooth position, and can also reduce the labor process, reduce the pain of the mother, and help the mother to have a smooth delivery.

In the third trimester, you should do some yoga exercises or you should also prepare a yoga ball, and you can also walk through the exercise, turn your wrists, and waist movements, which will not bring harm to the body.

I feel that jogging, slow walking, squats, climbing stairs and doing deep breathing help with a smooth birth.

It should be that the exercise of climbing stairs may help with a smooth birth, and you can walk more in the third trimester, and then you can walk more stairs. This should be good for your health and allow you to have a baby soon.

Yoga for pregnant women, going up and down stairs, lifting slightly heavier things, going shopping with someone to accompany you, walking more.

At this time, you can choose prenatal yoga, and then you can choose to walk more, you must pay attention to the reasonable combination of diet, you must eat more vegetables and fruits, and you must drink more water, and you must adjust your breathing.

Walking in the third trimester of pregnancy is conducive to smooth delivery, generally after breakfast every morning, rest for about an hour or after dinner, rest for an hour to go out for a walk, you can choose a quiet park or stadium for a walk, do not go to a lot of places to walk, walking can help reduce edema of the body and legs, relieve the pressure of the body, and for smooth delivery has a good help, in addition, in the third trimester of pregnancy should also pay attention to the appropriate climb down the stairs, Climbing stairs has a very good effect on the fetus entering the basin, in addition, climbing stairs is very helpful for smooth delivery, but the time to climb the stairs is not too long, it is best to climb the stairs for half an hour after dinner, if the time is too long, there will be premature birth, which will have a bad impact on the body of the pregnant woman and will affect the development of the fetus.

In the third trimester of pregnancy, exercise can promote blood circulation and strengthen the body's metabolism, and is conducive to smooth delivery, in addition to help promote sleep, and reduce leg edema and back pain, but also enhance the body's physical strength, make the body's muscles more elastic, can help delivery more smoothly, in the third trimester of pregnancy when you do exercise, you must find a suitable exercise for yourself, it is best to do aerobic exercise, Good aerobic exercise is good for strengthening cardiopulmonary function, promoting the body's metabolism, and can also reduce the artery varicose during pregnancy and eliminate backache, in addition, it can also regulate blood sugar and lipids, and improve the symptoms of weight gain.

However, it should be noted that if you have not exercised at the beginning, when you start exercising for the first time, you must start gradually, and prepare for warm-up before exercising, so as to avoid muscle and joint strain, sprain, and choose flat-soled shoes, and control the time, do not force the exercise.

It is recommended not to start in the third trimester, and take a walk regularly throughout the pregnancy, which will be very beneficial, and can also prevent edema, the third trimester is mainly a breathing method, and the corresponding breathing method will relieve the pain caused by the start.

You can go swimming, do pregnant women's yoga, walking, these kinds of sports are helpful for smooth delivery, it can improve the resistance of pregnant women, can promote the growth and development of the baby.

At this time, you should walk more, and you can also do more yoga movements, and then you can also choose to swim, but you must pay attention to the amount, the time is not too long, you must pay attention to the intensity of the exercise, and you must pay attention to the speed of the exercise.

These exercises can be done in the third trimester to help smooth delivery:

1.Stretching exercises.

Sit on the ground, spread your legs as far as you can, extend your arms to the left and right, lean your body forward, then lean back, and repeat a few times.

2.Pelvic exercises.

Pregnant women doing pelvic exercises can exercise their back and pelvic floor muscles, which can help smooth delivery. The mother-to-be maintains a standing position, spreads her legs apart, maintains the same width as her shoulders, bends her knees naturally, places her hands on her waist, exhales, and moves her pelvis from side to side, side to side, left and right, back and forth.

3.Lower limb movements.

Lower limb exercises strengthen the inner leg muscles and facilitate childbirth. The expectant mother sits on the ground, cross-legged, holds the soles of her feet with both hands, slowly presses down on the outside of her thighs, silently recites 5 numbers in her mind, then relaxes, and repeats 10 times.

4.Proper outdoor walks.

Expectant mothers can also go for a walk outdoors often before giving birth, which is good for all aspects of the body. Not only can you breathe fresh air, but it is also good for a smooth delivery. However, it should be noted that the longer the walk, the better, and it is enough to ensure that it is about 5,000 steps a day, and not more than 10,000 steps at most, so as not to swell the lower limbs.

Therefore, in addition to the above exercises, pregnant women should also maintain a good attitude and not be too nervous to affect the progress of normal delivery. Only when the body can't stand it anymore and chooses the caesarean section under the advice of the doctor.

There are generally the following types of exercises that can be done. The first is walking. Walking for 30 minutes every morning and evening is conducive to helping the stretching of the pelvic joint ligaments and opening the birth canal during childbirth.

The second is to take more stairs. If physical strength allows, taking more stairs is conducive to the descent of the fetal head. The better the fetal head descends, the greater the chance of a smooth birth at the time of delivery.

The third is to practice breathing training under the guidance of a physician, which is convenient for relaxation during childbirth, effective use of abdominal pressure, and improve the chance of smooth delivery.

I can climb stairs a lot, and I've been exercising throughout my pregnancy, especially climbing stairs, so I have a baby very quickly.

In the third trimester, exercise should be slow and slow, the amount of exercise should be appropriate, the exercise time should not be too long, and the range of exercise should not be too large. Mainly walking.

Don't exercise vigorously during pregnancy, you can take a walk, and these slow exercises can help smooth delivery.

It's just a walk every day.

Shrimp soldiers and crabs will be gone, and our lives are too tired of a way of life and.

Nowadays, most pregnant women have a certain understanding of natural delivery, and it is true that natural delivery is the most natural way of delivery, and usually the least harm to pregnant women。However, often with the improvement of modern living conditions, people's physique is generally not as good as before, even if the standard of natural delivery is reached, it is still difficult for many mothers to give birth naturally.

Benefits of Moderate Physical Activity During Pregnancy for Pregnant Mothers:

Proper exercise can relieve back pain during pregnancy, activate synovial fluid in the joints, and prevent joint wear and tear (in pregnancy, joint laxity); It can consume excess fat stored in the body, make the muscles firm (especially the back, waist, thighs, etc.), and make the pregnant mother have a better body shape; It can speed up intestinal peristalsis and prevent the incidence of constipation; It can also be beneficial for natural childbirth.

In the third trimester, pregnant mothers still need to keep exercising, but just moderate and don't make yourself tired. The pregnant mother's belly is more prominent, the center of gravity of the body is moved forward, and the muscles of the back and waist are often in a state of tension. The exercise is mainly to stretch and move the muscles and bones, and the intensity of the exercise is controlled, and it does not exceed 15 minutes each time.

Here I would like to introduce you to a set of exercises that you can do at home and around, which can help pregnant women have a smooth delivery.

1.Walking around a lot helps to have a smooth delivery, and it is not difficult to move around more, and it can be done in the third trimester.

This more walking is not walking, nor walking, that is, you don't always lie down or sit, you can walk around more indoors. Pregnant mothers can move around more to help the fetus continue to be in this state, and it also helps to exercise their physical strength, accumulate labor strength for childbirth, and help the smooth progress of childbirth.

2.Stretching exercises.

The pregnant mother and the chair stand parallel to each other, with the pelvis and chair facing in one direction. Place one foot on the top of the chair and one hand on the back of the chair, stretch your body back as far back as you can, stretching your hips and inner thigh muscles for 30 seconds. Change to the other foot and repeat for 5 minutes at a time.

Hips and legs can be exercised in preparation for childbirth.

You can go for a walk, do yoga, go swimming, sit cross-legged at home, and slide on the wall can all help to have a smooth birth.

For pregnant mothers who want to help with smooth delivery in the third trimester, they must exercise more, in fact, they can take a lot of walks, and they don't need to have too much exercise.

It should be the kind of action that needs to be done to climb the stairs, and after doing too much of the stairs, it is really conducive to a smooth birth, and it will also allow us to give birth to the child very quickly.

In the third trimester, the body will become clumsy, false contractions will become more frequent, and it may also be accompanied by pubic pain, coccygeal pain, edema and other problems. However, in order to maintain physical strength, it is still necessary to keep eating. In the third trimester, we should always be vigilant for preterm birth, and it is not suitable for strenuous exercise.

In general, walking and yoga are the best, and we can also practice some movements that promote childbirth.

The older generation said that "the fetus clamping the birth canal is not only smart, but also conducive to the development of the lungs", but it is not completely unreasonable. Vaginal delivery is the most suitable way for mothers. Smooth delivery not only causes little harm to the mother's body, but also recovers quickly, and can get out of bed almost on the day of delivery, so many pregnant women hope for a smooth delivery.

Today, let's talk about how to exercise for pregnant women in the third trimester to facilitate smooth delivery.

Walking is the most economical and convenient exercise, and I only do it in the third trimester. After dinner, during my commute, I use my time for a walk. Walking after meals can promote gastrointestinal motility and promote food digestion.

In the third trimester, the gastrointestinal tract is squeezed by an enlarged uterus, making it easy to get heartburn. After a walk, the food is digested in time and can alleviate this symptom. Walking strengthens the resistance of pregnant women.

If you go for a walk outdoors with the sun, you can also supplement with vitamin D to promote bone development. Walking can build up physical strength for childbirth and facilitate a smooth delivery.

Sit on a yoga mat with your lower back straight, your feet together, and your heels stretched inward as far as possible, adjust your breathing, and slowly lower your left and right knees. Remember, be sure to do what you can, and be sure to adjust your breathing when exercising. If you find this movement difficult to complete, you can sit against the wall, but make sure your back is straight.

Lean against the wall with your back and waist straight, feet about shoulder-width apart, then slowly slide down against the wall while adjusting your breathing, try to hold for a few seconds, then adjust your breathing and slide up to return to your original standing position. You can do this 10 times a day.

Yoga is a relaxing exercise. In the soothing **, slowly stretching the body will relax the mind. However, many pregnant mothers do not want to do yoga in a professional yoga studio, and can do some simple movements at home with **.

The most suitable way is to take a walk, and you can also climb a few stairs appropriately, but when you go out for exercise, you must wear flat shoes, and it must be in moderation.

You should go for a simple walk and exercise once in a while, so that there will be no other problems during the production process, and you don't need to bear too much pain during the delivery.

During pregnancy, you can climb stairs up and down, or you can walk on the road, which is conducive to smooth delivery and has a very good effect.

In the late stage, pregnant women can go for a walk, play table tennis, or go swimming, which can help with childbirth.

At this time, you can choose to walk more, and you can also choose to walk briskly or jog, and then you can also do yoga, and you can also do aerobic exercise.

Sit cross-legged. In the third trimester of pregnancy, pregnant women can try to sit cross-legged. This movement is very simple, and the cross-legged movement is done to stretch the muscles of the thighs and pelvis.

When it is time to give birth, the pelvis of a pregnant woman can maintain a certain flexibility, which is of great help in enhancing blood circulation in the lower limbs. Pregnant women can sit on a yoga mat with their backs and heels straight and their feet together.

The best way to exercise is actually walking, which is very healthy in life, you can walk for 20 minutes a day, and you can go for a walk an hour after eating, you can go to climb the ladder. You can also go to yoga and do some simple aerobics. You can also do some squatting movements.

You can choose to play badminton. It is also possible to swim.