How to exercise during pregnancy is conducive to smooth delivery? As we all know, it is not easy for a woman to give birth to a child, but in fact, as long as she makes some adequate preparations in the third trimester, it is not as painful as she thought. How to exercise during pregnancy is helpful for natural delivery?

How to exercise during pregnancy is helpful to the delivery of 1 1 Kegel exercise. This kind of exercise mainly exercises the pelvic floor muscles of pregnant women, which can make pregnant women better control the urethra, bladder, uterus and rectum. It is found that if pregnant women strengthen pelvic floor muscle exercise, it can not only improve the blood circulation of rectum and vagina, but also help the healing of postpartum perineal laceration and effectively prevent postpartum hemorrhoids. The practice is to keep the muscles around the vagina tight, count from 1 to 4, then relax, repeat this action 10 times, and try to do it three times a day.

2. Pelvis tilt. This kind of exercise can mainly strengthen the exercise of pregnant women's abdominal muscles, gradually relieve the symptoms of pregnant women's backache during pregnancy, and is also very helpful for pregnant women to give birth naturally. First, keep your arms straight, support your palms and knees on the bed, pay attention to keep your back straight, then inhale, tighten the muscles of your abdomen and buttocks, lean your pelvis forward slightly, keep your posture for 5 seconds, and then exhale. Repeat several times with the rhythm of breathing.

3. Squat exercise. This action can exercise the muscles of the thigh and help open the pelvis. First of all, stand behind the chair, with your feet shoulder-width apart, your toes facing outward, and hold the back of the chair with both hands. Then abdomen, chest, let the shoulders slowly relax; Then lower the coccyx to the floor, find the balance point, then shift the center of gravity to the heel, take a deep breath, then stand up slowly and repeat the action several times.

How to exercise during pregnancy is helpful to delivery? 2 The benefits of exercise during pregnancy.

For the fetus, proper exercise during pregnancy provides enough oxygen and nutrition for the expectant mother's brain, prompting the brain to release enkephalins. Exercise during pregnancy can shake amniotic fluid and stimulate the whole body skin of the fetus, just like massaging the fetus, which is very beneficial to the brain development of the fetus and will be smarter after birth.

For pregnant women, exercise during pregnancy can promote blood circulation and metabolism, enhance cardiopulmonary function, help sleep, relieve low back and leg pain, and prevent or alleviate edema of lower limbs.

In addition, exercise can also increase physical strength and make muscles elastic, which is very meaningful for a smooth delivery. For pregnant women with diabetes, exercise is helpful to treat the disease.

When is the best exercise period for pregnant mothers?

The most suitable time for pregnant women to exercise is four to seven months after pregnancy.

At this time, exercise can help pregnant women to give birth naturally, improve maternal blood circulation, increase the nutrition of muscle tissue, and make muscles reserve more strength.

Therefore, it is recommended that expectant mothers exercise more abdominal muscles. Strong abdominal muscles can prevent fetal dislocation and dystocia caused by abdominal wall relaxation. Strong abdominal muscles, low back muscles and pelvic floor muscles also contribute to natural delivery.

What exercise can you do during pregnancy?

Stationary cycling, swimming, yoga and walking are all suitable exercise forms for pregnant women.

There are aerobic exercises such as brisk walking, jogging and cycling. 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 relieve 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.

You can also do water sports such as swimming and aerobic in water. Water exercise is a special aerobic exercise, which is of great benefit to pregnant women.

The buoyancy of water can help pregnant women to support the weight of 10 ~ 13 kg more than before pregnancy, and the resistance of water can also reduce the chance of joint injury caused by gradual relaxation. Water has better conductivity than air, so pregnant women don't have to worry about excessive temperature rise.

The benefits of exercise during pregnancy

1, promote metabolism, increase the body's energy and muscle strength.

2, promote blood circulation, increase placental blood flow, and promote fetal growth and development.

3, promote intestinal peristalsis, increase appetite and reduce constipation.

4. Reduce the occurrence of gestational diabetes and keep the blood sugar level constant.

Precautions for exercise during pregnancy

If you seldom exercise at ordinary times, you must choose good air conditions to start exercising during pregnancy and start gradually.

Expectant mothers will relax their muscles and joints because of hormonal changes. If they don't warm up well, it is easy to cause muscle and joint strain during exercise. Therefore, you must do warm-up exercises before exercise to avoid cramps.

Sportswear often has the function of absorbing sweat and dissipating heat, which can avoid the discomfort caused by non-sweat-absorbing materials to the skin. Elastic sportswear is also conducive to physical activity and stretching.

During exercise, the heart rate should be within 140 times per minute. If it exceeds this range, the blood flow of expectant mothers will be high, and the blood vessels may not be able to load.

How to exercise during pregnancy is helpful for a smooth delivery. Ride a bike.

After a woman is pregnant, she will become weak and feel very tired after walking for a long time. At the beginning of pregnancy, their bodies are still relatively flexible, and bicycles are a good means of transportation. Pregnant mothers had better not ride on rugged paths or roadsides, which is prone to danger. Expectant mothers are advised to ride in an empty and quiet place with fresh air. However, after four or five months of pregnancy, expectant mothers should try not to ride bicycles, because pregnant mothers' stomachs are getting bigger, and riding bicycles will oppress their stomachs and affect the development of the fetus.

Wall sliding

Qiao Miao's sliding action helps pregnant women to open the pelvic opening, so that the baby has more space to enter the birth canal at birth. The main points of action are: stand with your back against the wall, with your feet shoulder width apart, then slide down slowly against the wall until you are in a sitting position, keep this position for about five seconds, and then slide up to a standing position. Do this action 10 times a round, and you can do about 10 groups a day. However, pregnant women must pay attention to their own safety in this process and must not let themselves fall or squat.