For those of you who are considering pregnancy, do this exercise
For those of you who are following a pregnancy program, it is best to spend time exercising to strengthen your abdominal muscles. Strong abdominal muscles can prevent back problems, facilitate your efforts during labor and accelerate the process of postpartum recovery.
Back pain during pregnancy is the plague itself. Most pregnant women experience back pain, especially from the second trimester. The causes of back pain can vary, such as weight gain, hormonal changes, changes in posture or stress.
However, don't worry because the risk of back pain during pregnancy can be avoided through physical exercise to strengthen the surrounding muscles while stabilizing the spine. Find the following steps.
Pilates exercises to strengthen abdominal muscles
Do each of these movements five minutes a day, five days a week. The thing to remember during Pilates training is to keep the spine straight and stick to the ground. The following pilates movements are beneficial for your stomach.
knee
This technique is done while lying on your back. The movements in detail are like this:
This movement is also carried out in the supine position. Let's see what the movement is like.
Regular cardio training
Cardio exercises are exercises that aim to improve the performance of the lungs and heart. Do moderate-intensity cardio exercises for half an hour a day before pregnancy. The goal is that your heart rate is more regular to support mental and physical condition when you are pregnant and give birth later. You can vary your form of daily exercise. The recommended forms of cardio training in this case include:
Many studies have shown that yoga can help reduce stress levels, which can have a positive impact on fertility. Some experts also believe that some yoga postures can help pregnancy programs by increasing blood flow in the pelvis, stimulating hormone production by the glands and relaxing muscles. Here are some yoga moves that you can practice.
Back pain during pregnancy is the plague itself. Most pregnant women experience back pain, especially from the second trimester. The causes of back pain can vary, such as weight gain, hormonal changes, changes in posture or stress.
Pilates exercises to strengthen abdominal muscles
Do each of these movements five minutes a day, five days a week. The thing to remember during Pilates training is to keep the spine straight and stick to the ground. The following pilates movements are beneficial for your stomach.
knee
This technique is done while lying on your back. The movements in detail are like this:
- Start by lying on your back. Straighten both feet parallel to the floor, then spread your legs as wide as your hips. Place both hands on the sides of the body with palms placed on the ground and slightly on the ground.
- Inhale, then exhale slowly while raising your right leg into the air to form a 90 degree angle. Make sure your hips stay flat on the floor. Inhale once more with your right foot in this position. Exhale by lifting your left leg exactly as your right foot is positioned, so you will feel like you are sitting in a chair.
- Inhale by lowering your right foot and exhale when the foot touches the ground. Inhale again when you lower your left leg and exhale when your left foot touches the ground. Repeat this movement two more times on each leg.
This movement is also carried out in the supine position. Let's see what the movement is like.
- Start by lying on your back. Align both legs in an upright position. Place your hands on both sides of the body, then raise your arms to the ceiling while inhaling. Then slowly pull your arms to the sides of your ears while exhaling, but your hands should not touch the ground.
- With both hands close to your ears, gently pull your body until you sit down. Make sure both feet are straight.
- When seated, gently push your body toward your knees and make sure your arms remain upright near your head.
- Inhale as you begin to tilt and exhale when returning to a sitting position. Repeat this movement five more times.
Regular cardio training
Cardio exercises are exercises that aim to improve the performance of the lungs and heart. Do moderate-intensity cardio exercises for half an hour a day before pregnancy. The goal is that your heart rate is more regular to support mental and physical condition when you are pregnant and give birth later. You can vary your form of daily exercise. The recommended forms of cardio training in this case include:
- swimming
- Light walk
- jogging
Many studies have shown that yoga can help reduce stress levels, which can have a positive impact on fertility. Some experts also believe that some yoga postures can help pregnancy programs by increasing blood flow in the pelvis, stimulating hormone production by the glands and relaxing muscles. Here are some yoga moves that you can practice.
- Staff pose. Sit with your back straight and legs outstretched and place your hands on both sides of the body. After that, do a few movements, including: rotate your ankles five times in a clockwise and counterclockwise direction, pull then tap your instep 10 times, move your toes and move your feet by moving your knees up. . and below.
- Squat Yogini. Squat position with both feet slightly wider than the waist. Place both palms in front of the chest and elbows in the thighs.
- God's Pose Position yourself lying on your back. Bend your knees and let each knee fall on each side of the body, then place your feet. Put both hands on your stomach and breathe slowly and deeply. Concentrate on your breathing for 3 to 5 minutes.
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