Abstract: Moderate exercise during pregnancy has many benefits for expectant mothers, not only for smooth delivery, but also for postpartum body recovery.
Many expectant mothers are worried about being bloated after giving birth, so they control their diet during pregnancy. In fact, it is right not to let go of your belly during pregnancy, but excessive dietary control can easily lead to fetal growth retardation. So what can expectant mothers do to ensure adequate nutrition for the fetus without making the body too bloated, which may easily lead to postpartum obesity? Try these exercises and exercises during pregnancy to benefit the birth process and get back in shape after delivery.
1. Aerial pedaling to exercise abdominal muscles (targeting abdominal muscles)
1. Lie on your back on the floor or bed, with your hands on your sides and your back close to the ground;
2. Lift your legs, bend your knees, keep your calves parallel to the ground or bed, alternately bend and extend your legs, and make a bicycle riding action;
3. Avoid holding your breath during this period, keep your breathing rhythm steady, move as slowly as possible, push each leg 10 times, and then relax;
4. Do 3 to 5 groups and practice multiple times a day.
This set of actions is of great significance to the support of the uterus and the delivery of the fetus. It can also effectively relieve lower limb edema in pregnant women and prevent varicose veins in the lower limbs.
2. Pelvic floor muscle half squat and levator ani (targeting thighs and pelvic floor muscles)
1. Spread your legs shoulder-width apart, keep your upper body straight, and squat down slowly (you can hold a fixed object with your hands, or you can lean your back against the wall);
2. When the thighs are parallel to the ground, tighten the muscles of the abdomen, urethra, and anus (as if holding a bowel movement);
3. Breathe slowly, count to 5 seconds, then stand up and relax;
4. Repeat the action 5 to 10 times, and you can practice multiple times a day.
This set of movements can relieve leg pain caused by pregnant women\’s weight gain, strengthen the muscles around the pelvis, and facilitate delivery.
3. Back muscle exercise: Supine butt lift (targeting the lower back and buttocks muscles)
1. Lie on your back on the floor, with your legs shoulder-width apart and your knees bent;
2. Support your body with your shoulders, elbows, and feet, and slowly lift your pelvis upward;
3. Don’t hold your breath, breathe slowly, count for 5 seconds, then lie down and relax;
4. Repeat the action 5 to 10 times, and you can practice multiple times a day.
This set of movements can increase the flexibility of the hip joint, relieve back pain, and is also very effective in preventing lumbar disc herniation in pregnant women.
4. Sitting cross-legged and doing pelvic floor muscle relaxation exercises (targeting the muscles and ligaments of the pelvic floor and inner thighs)
1. Sit cross-legged on the floor, with your back straight, your legs naturally bent, and the soles of your feet facing each other and as close as possible to each other.Close to the body, breathing evenly;
2. Inhale, slowly stretch your lower back and try to keep your back as straight as possible; look ahead, press the inside of your knees outward with your hands, and open your legs;
3. Exhale, relax your back, slowly arch your back, hold your toes with both hands, keep your feet as close to your body as possible, lower your head, and look forward;
4. Move slowly, coordinate with your breathing, and repeat the above actions 610 times.
This set of movements can enhance the flexibility of the pelvic floor and inner thigh muscles and ligaments, reduce pain during childbirth, and help smooth delivery.
5. Cat Stretch for Lower Back Muscle Relaxing Exercise (targeting shoulder and lower back muscles)
1. Kneel on the floor, with your legs as wide as your pelvis, your calves and insteps close to the floor, and the soles of your feet facing upward. Place your palms on the floor, shoulder-width apart, with fingertips pointing forward;
2. Inhale, slowly lift your pelvis, and bend your waist slightly downward in an arc. Look ahead, droop your shoulders so that your cervical vertebrae and spine are in a straight line, and do not raise your head too much;
3. Exhale and slowly arch your back upwards, face down, and look toward your thighs until you feel a stretch in your back;
4. Move slowly, coordinate with your breathing, and repeat the above actions 610 times.
This set of movements can enhance the flexibility of the shoulders, abdomen and waist muscles, and relax the whole body and mind.
6. Meditation and whole body relaxation exercise
1. Lie on your back on the bed, relax your whole body, and place your hands flat on your sides;
2. Place a pillow under your head and knees to bend your knees; or lie on your side, bend one knee, and place a pillow between your knees;
3. Concentrate your thoughts and imagine yourself lying on the beach, with the moist sea breeze caressing your cheeks, the warm sunshine shining on your body, and the sound of rippling waves in your ears.
This method should be implemented before nap or before going to bed at night, which can reduce the mental stress and muscle tension of pregnant women.