Everyone knows that pregnant women can do weight-loss exercises. In fact, many people pay more and more attention to their physical and mental health, and exercise is to make us have a better physical state. There are many ways to exercise. The following pregnant women can do weight loss exercise.

Weight loss exercises that pregnant women can do 1 1. Walking: This weight loss program is very suitable for pregnant women. You can go out for a walk every morning and evening, especially in the morning, when the surrounding air is fresher. Pregnant women can go out for a walk, so they can also breathe some fresh air and discharge the exhaust gas from their lungs. Walking can also consume some fat in their bodies. Pregnant women must walk slowly.

Second, sit-ups: You can also lose weight through sit-ups during pregnancy, but it is not appropriate to do this exercise in the first three months of pregnancy, because pregnant women will be weak in the first three months and will be fine after the first three months. You can do sit-ups in bed before going to bed every day, and choose how many to do according to your physical condition. When your body feels particularly tired, you need to stop sit-ups.

Third, push-ups: This kind of exercise is not suitable for the third trimester. When doing push-ups, you must not force yourself. Do as much as possible. Doing too many push-ups is also harmful to the body. You can do it once every night before going to bed. As long as you insist on doing push-ups every day, you will naturally lose weight and become stronger after a few months.

The above is the answer to the weight loss plan for pregnant women. These are some common weight-loss exercises. It is best not to lose weight during pregnancy unless you are overweight. Pregnant women need to pay attention to their diet, eat more nutritious foods, eat less foods with high fat content and eat more fresh fruits and vegetables.

Pregnant women can do' weight loss exercise 2' simple weight loss exercise for pregnant women.

1, aerobic exercise, including brisk walking, jogging, cycling and swimming (see next item), etc.

Aerobic exercise has a certain intensity and needs to last for a certain period of time without excessive consumption of oxygen intake. Aerobic exercise can strengthen the heart and lung function and promote the body to absorb oxygen during pregnancy, so it has direct benefits for pregnant women and fetuses. In addition, it can also strengthen blood circulation and reduce varicose veins during pregnancy; Increase muscle strength, partially or even completely eliminate back pain and lumbago; Increase physical endurance and prepare for delivery; It may also play a role in regulating blood pressure, blood sugar and controlling excessive weight gain.

2. Water sports, including swimming and water aerobics.

As a special aerobic exercise, water exercise is of great benefit to pregnant women: the buoyancy of water can help pregnant women support their extra weight of 65,438+00 to 65,438+03 kilograms. Compared with pre-pregnancy, the resistance of water can reduce the chance of joint injury that gradually relaxes. The better conductivity of water than air means that pregnant women don't have to worry about excessive temperature rise, not to mention that the fun of water exercise is irresistible to anyone.

3. Practice in Kaigl

This is a sport that is good for adult women at any time and can be played anytime and anywhere. Its main exercise mode is to independently contract pelvic floor muscles (groups).

This exercise can strengthen the supporting muscles, vaginal sphincter and urethral sphincter in the lower part of uterus. Doing 2 ~ 3 groups of Kegel exercises every day during pregnancy and postpartum, each group 10 ~ 15 times, can ensure that these muscles of women can complete the tasks of pregnancy and childbirth well, reduce the chance of perineum tearing during childbirth, and promote the recovery of vaginal sphincter elasticity as soon as possible after childbirth.

Kaigl's specific practice is to stand, lie on his side or sit down, and tighten perineal muscles, including annular muscles of vagina and anus, while inhaling. You will feel the pelvic floor lifted.

When the vertex is mentioned, keep this state for 8- 10 seconds. Be careful not to hold your breath, inhale and exhale at a constant speed. Then relax. Whether Kegel exercise is completed correctly can be explained by doing contraction and lifting exercise when urinating, such as stopping or reducing urine flow, which shows that your action is correct. Persisting in doing this exercise is good for the health of women's lifelong reproductive system and urinary system.

4. Other sports that need some guidance and special attention.

Strength training, yoga, pilates, etc. These sports are difficult and a little dangerous. Some women who often do these exercises can continue to do similar exercises on the basis of being more careful after pregnancy. Some movements are obviously not suitable for pregnant women and should not be done, such as holding your breath and lifting weights, overstretching ligaments, and handstanding your shoulders and elbows. It is best to consult professionals of this kind of sports and design an effective and safe training program.

What exercise can pregnant women do to lose weight? What exercise can pregnant women do to lose weight?

Many female friends are overweight during pregnancy, which not only makes them suffer from pregnancy diseases, but also may turn their babies into giant babies, which makes delivery difficult and easily leads to dystocia. So when pregnant women have obesity problems, they can do some exercises to lose weight, such as walking, swimming and yoga, which are very suitable for pregnant women to lose weight.

If pregnant women want to lose weight, choosing exercise is very important. Exercise can't make the uterus vibrate, otherwise it will lead to fetal instability and even abortion. Therefore, pregnant women should choose slow exercise, not jumping, fast rotation and other sports, and the exercise time should not be too long.

Pregnant women should consult a doctor before exercising to lose weight. Exercise requires wearing loose clothes and flat shoes, drinking enough water when exercising, and don't choose to exercise in an environment that is too hot and wet. In addition, warm-up exercises should be done before exercise, which can effectively reduce injuries during exercise.

Precautions for pregnant women to lose weight by exercise

Aerobic exercise, including brisk walking, jogging, cycling and swimming. Aerobic exercise has a certain intensity and needs to last for a certain period of time without excessive consumption of oxygen. Aerobic exercise can enhance the heart and lung function during pregnancy and promote the body's absorption of oxygen, which has direct benefits for pregnant women and fetuses. In addition, it can also strengthen blood circulation and reduce varicose veins during pregnancy;

Increase muscle strength, partially or even completely eliminate back pain and lumbago; Increase physical endurance and prepare for delivery; It may also play a role in regulating blood pressure, blood sugar and controlling overweight.

Water sports, including swimming, water aerobics, etc. As a special aerobic exercise, water exercise has great benefits for pregnant women: the buoyancy of water can help pregnant women bear more 10~ 13 kg than before pregnancy, the resistance of water can reduce the chance of gradually relieving joint injury, the conductivity of water is better than that of air, pregnant women don't have to worry about overheating, and the fun of water exercise is irresistible to anyone.

Kegel exercise is good for adult women at any time and can be done anytime and anywhere. The main exercise mode is the spontaneous contraction of pelvic floor muscles, which can strengthen the muscles supporting the lower uterine segment, vaginal sphincter and urethral sphincter. Doing 2~3 groups every day during pregnancy and postpartum, each group 10~ 15 Kegel exercise, can ensure that women complete the tasks of pregnancy and childbirth, reduce the chance of perineum tearing during childbirth, and improve the elasticity of postpartum vaginal sphincter as soon as possible.