Generally, pregnancy reactions are more serious in the early stages of pregnancy. If the expectant mother carries out appropriate exercise at this time, it will not only change the mood of the expectant mother, but also be very beneficial to the development of the fetus.
Posture 1: Sit on the floor, cross your feet at the ankles, and push your knees down slightly, or put your soles together and push your knees down slightly. Twice a day, twenty times each time.
Efficacy: Helps enhance the toughness of pelvic floor muscles and stretch thigh muscles.
Position 2: Lie on your back, knees bent, and soles flat on the ground. At the same time, contract your lower abdominal muscles to lift your hips slightly off the ground, then lower them. While doing this exercise, cooperate with breathing control. Inhale through your nostrils first, then slowly exhale through your mouth. As you exhale, press your back toward the ground and contract your abdomen. Inhale as you relax your back and abdomen. After exhaling, your back will be stronger than before. flat.
Efficacy: Eliminate fatigue and prevent back pain.
Posture 3: Tighten your hips, lean your shoulders back slightly, relax your arms, raise your head, and tuck your chin. Always maintain good posture.
Efficacy: Avoid back pain.
Position 4: Lie on your back with your hands on your sides
A clean scent. Slowly raise your right leg, straighten your toes forward, and at the same time inhale slowly through your nostrils, keeping your knees straight. Then bend the soles of your feet upward and slowly lower your right leg back to the ground while exhaling through your mouth. Then do the same thing with your left leg. Pay attention to inhaling and exhaling, which should be coordinated with the raising and lowering of the legs. When raising the leg, stretch the toes as straight forward as possible. When lowering the leg, bend the sole of the foot upward and keep the knee straight. Do this five times on each side of the leg.
Effect: Enhance the flexibility of the muscles and ligaments in the lower half of the calf.
Posture 5: Lie on your back, stretch your arms at right angles to your body, and do \”clear breathing\”, that is, take a deep breath and exhale forcefully. Slowly lift your right leg and straighten your toes forward. At the same time, breathe in through your nostrils. As you exhale through your mouth, bend the soles of your feet upward. At the same time, extend your right leg outward on the right side. Slowly lower your right leg closer to your right arm. Place. Then straighten your toes forward again, inhale through your nostrils to lift your right leg, exhale through your mouth, and return your right leg to its original position on the ground. Do the same with your left leg, keeping your unraised leg flat on the ground. Repeat three times for each leg.
Efficacy: Promote blood circulation in the lower body and enhance the strength of the pelvic joints.