Five essential exercises to prepare for pregnancy to make your expectant mother healthier!
1. Abdominal muscle exercise
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During pregnancy preparation, healthy abdominal muscles are crucial for physical support and low back support during pregnancy. Doing abdominal muscle exercises can strengthen your core muscles and help expectant mothers bear more weight during pregnancy. Common abdominal exercises include sit-ups and planks. Crunches can help strengthen your rectus abdominis, while planks work your entire core.
2. Pelvic floor muscle training
The pelvic floor muscles are a muscle group that plays an important role in expectant mothers during pregnancy and childbirth. Pelvic floor muscle training can improve expectant mothers\’ muscle control and endurance, reduce urinary incontinence and reduce postpartum recovery time. Common pelvic floor muscle training exercises include Kegel exercises and bridge exercises. Kegel exercises work by contracting and relaxing your pelvic floor muscles, while bridge exercises strengthen your glutes and core muscles.
3. Leg exercise
During pregnancy preparation, leg exercises can improve the strength and flexibility of the lower limbs of expectant mothers, helping to reduce leg discomfort and the risk of varicose veins during pregnancy. Common leg exercises include squats, mountain climbers, and standing jumps. Squats can strengthen thigh and buttock muscles, mountaineering steps can exercise leg muscles and cardiopulmonary function, and standing jumps can improve explosive power and coordination.
4. Yoga and stretching
During pregnancy preparation, yoga and stretching can help expectant mothers relax, improve posture and balance, and reduce discomfort. Common yoga and stretching moves include cat pose, downward dog, and butterfly pose. Cat Pose stretches the spine and back muscles, Downward Dog stretches the entire body, and Butterfly Pose relieves hip discomfort.
5. Cardiovascular exercise
Cardiovascular exercise is equally important for expectant mothers preparing for pregnancy. It can improve cardiopulmonary function and promote metabolism. and reduce stress. Common cardiovascular exercises include brisk walking, jogging, and swimming. Brisk walking is a low-intensity aerobic exercise that can reduce leg swelling and improve cardiovascular health. Jogging can improve endurance and burn calories, and swimming can reduce body weight.
By performing these five essential pregnancy fitness exercises, expectant mothers can improve their physical health, enhance their strength and endurance, and reduce discomfort during pregnancy. and risk of complications. However, everyone\’s physical condition and fitness capabilities are different, so it is best to seek advice from a doctor or professional fitness trainer before starting any fitness program to ensure safety and fitness. Remember, health. Preparing for pregnancy is to welcome a healthy baby!
