Yoga balls in the third trimester can help you get into the basin. When sitting, the yoga ball vibrates up and down with the shaking of the body, which can exercise the pelvic floor muscles and increase their elasticity, which is of great benefit to the productivity during production.

Because sitting in a yoga ball is not as stable as sitting in a chair, the pelvic floor muscles and anal sphincter are a little nervous, which can help pregnant women exercise the strength of anal sphincter and prevent hemorrhoids.

In addition, postpartum can be used as a fitness ball to do some yoga movements on it. Help postpartum mothers recover as soon as possible and see the waist.

It is best not to keep a posture for a long time when playing yoga ball in the third trimester, especially squatting, which is easy to give birth prematurely. So how should pregnant women use yoga balls? Let's have a look.

How do pregnant women use yoga balls?

1, standing posture

1. 1, one leg is pressed on the fitness ball, arms are bent and crossed behind the head, and the whole body is slowly stretched to the left, repeated many times, and the sides are changed.

1.2. Keep your legs as far apart as possible, lift your left arm, slowly stretch your body to the right, hold the ball with your right hand until your left arm is parallel to the ground, take a deep breath and hold this position for a few seconds.

2. The upper body is on the ball

1. 1, with hands straight to support the ground and legs together; Stretch your back, raise one leg as high as possible, then put it down and switch to the other side. It has the effect of stovepipe and thin buttocks.

1.2, put the upper body in the square position of the ball and support the ground with both hands; Spread your legs apart, slowly lift one leg until it is parallel to the ground, hold the posture for a few seconds, and repeat the lateral change.

Step 3: Sit on the ball.

1. 1, legs together, hands up, fingers facing each other, inhale deeply, abdomen in and chest out, and pull up with all your strength.

1.2, split your legs, straighten your arms, hold the fitness ball with your hands from your chest, lift it up, take a deep breath, lean back as far as possible, and keep your posture for a few seconds.

1.3. Lift one leg and keep it parallel to the ground. At the same time, raise your arms and keep your posture for a few seconds. Then slowly lower your legs and arms, repeat several times, and then change your legs.

Yoga ball can help pregnant women to give birth, at the same time, it can also massage and correct their posture.

1, massage function. Yoga ball will try to make the body fully contact with the spherical surface, and the yoga ball is made of soft PVC material. When the human body comes into contact with it, the yoga ball will massage the body evenly and gently, which is conducive to promoting blood circulation.

When you sit on the yoga ball, all parts of your body are constantly fine-tuned to keep your body stable. These small movements can promote blood circulation, strengthen the strength of the back and abdomen, make you sit up straight, involuntarily open your shoulders, and correct your long-term wrong sitting posture.

Besides yoga ball, what other sports can promote the fetus to enter the basin? Let's take a look at five small moves to promote the pot.

Five small moves to promote entering the basin

1, Walking: Walking is a favorite sport of many mothers. It can help the fetus to get out of the basin, relax the pelvic ligament and prepare for delivery. When walking, mother had better massage while walking, twice a day for about 30 minutes each time.

2, boating: prospective mommy can stand indoors, hold the back of the chair, fix the right leg, wrap around the left leg, reduce, change legs and continue to do it, 5-6 times in the morning and evening.

3. The little horse stance just looks: the expectant mother holds the edge of the table, her feet stand firmly, her knees bend slowly, her pelvis moves down, and her knees naturally separate until they are completely flexed. Then, stand up slowly and push up with your feet until your legs and pelvis are upright. Repeat it several times.

4. Waist exercise: The expectant mother holds the back of the chair, inhales slowly, and at the same time exerts her arms, tiptoes up, and the waist is straight, so that the lower abdomen is close to the back of the chair, then exhales slowly, her arms are relaxed, and her feet are restored. Do it 5-6 times in the morning and evening.

5, climbing stairs: climbing stairs can exercise thigh and hip muscle groups, help the fetus enter the basin, so that the first stage of labor comes as soon as possible. Mom can usually climb the stairs and take a walk on a hill in the afternoon. If you feel tired, you should rest in time and pay attention to safety when going down the stairs.

Of course, all exercises should be arranged according to the physical strength of pregnant mommy, so don't rush into it. Precautions for pregnant women's exercise, let's take a look.

Precautions for pregnant women's exercise

1. Wear loose clothes when exercising. If you swim in the water, wear a swimsuit specially designed for pregnant women.

2. Drink enough water before and during exercise, and take more rest during exercise.

Don't exercise in an environment that is too hot or too humid.

4. Warm-up and relaxation activities must be carried out before and after exercise, especially the movable ligaments.

5. Exercise in supine posture should be avoided if you are pregnant for more than 4 months, because the weight of the fetus will affect the blood circulation of pregnant women.

6. Pay attention to measuring the pulse during exercise. The exercise intensity of pregnant women should be controlled within 150 pulses per minute.

7. Never engage in too strenuous exercise. Pregnant women should always be able to speak normally during exercise. If pregnant women have difficulty sucking themselves, the fetus may be deprived of oxygen.

If it helps you, I hope it can be adopted!