During pregnancy preparation, abdominal muscle exercise plays an important role in women\’s physical health and fertility. The following will introduce how to exercise abdominal muscles during pregnancy preparation and give corresponding answers.
1. What are abdominal muscle exercises during pregnancy preparation?
Abdominal muscle exercise during pregnancy refers to strengthening and shaping the abdominal muscles through specific exercises, and improving the strength and endurance of the abdominal muscles. These exercises help strengthen your core muscles, including your rectus abdominis, external obliques, and internal obliques.
2. Why do you need to exercise abdominal muscles during pregnancy preparation?
There are many benefits to exercising your abdominal muscles while preparing for pregnancy. First of all, strong abdominal muscles help maintain good posture and body balance, reduce the burden on the waist and lumbar spine, and relieve low back pain. Secondly, strengthening the abdominal muscles can help increase intra-abdominal pressure, enhance the stability of the pelvic floor muscles, and help prevent problems such as pelvic organ prolapse. In addition, exercising abdominal muscles can also increase metabolism and promote blood circulation, helping to improve the overall health of the body.
3. How to exercise abdominal muscles during pregnancy preparation?
Abdominal muscle exercises during pregnancy preparation can Performed in the following ways:
– Sit-ups: Lie flat on the ground with your legs bent and your hands crossed in front of your chest Or placed behind the head. Then use the strength of your abdominal muscles to lift your upper body as close to your legs as possible, and then slowly lower it. Perform 15-20 times each time and repeat 2-3 sets every day.
– Side lying leg raise: Lie on your side on the ground with your hands by your sides. Then use the strength of your abdominal muscles to lift your upper leg as perpendicular to the ground as possible, and then slowly lower it. Perform 15-20 times each time, repeat 2-3 groups every day, perform on the left and right sides respectively.
– Plank: Lie on the ground with your hands on the ground and keep your body in a straight line. Then use the strength of your abdominal muscles to lift your hips and abdomen, hold for a few seconds, and then lower them. Perform 10-15 times each time and repeat 2-3 sets every day.
– Leg crunch: Lie flat on the ground, legs straight and together, hands at your sides. Then use the strength of your abdominal muscles to curl your legs up as close to your chest as possible, and then slowly lower them. Perform 10-15 times each time and repeat 2-3 sets every day.
4. Precautions
When doing abdominal muscle exercises during pregnancy preparation, there are several points to note:
– Correct posture: Make sure your posture is correct and avoid Excessive force or twisting of the body.
– Moderate exercise: controlled exercise Intensity and time to avoid overexertion.
– Keep exercising: keep doing abdominals Muscle training requires a certain amount of exercise every day.
– Combine with other exercises: Abdominal muscle exercises can be combined with other full-body exercises, such as aerobics and strength training, to comprehensively improve the body health level.
To sum up, exercising abdominal muscles during pregnancy preparation has a positive impact on women’s health and fertility. Through reasonable abdominal muscle exercises, you can improve the strength and endurance of your abdominal muscles, improve your body posture and balance, prevent low back pain and pelvic problems, and promote an improvement in your overall health. When doing abdominal muscle exercises, you should pay attention to correct posture, moderate exercise, consistent exercise, and combine it with other whole-body exercises to achieve the best results.
