How to exercise abdominal muscles during pregnancy? For some female friends who love beauty, they don't forget to exercise during pregnancy, but the way of exercise during pregnancy is different from peacetime. Pregnant women need more attention. Here is how to exercise abdominal muscles during pregnancy.

How to exercise abdominal muscles during pregnancy 1 1, and stand up and sit-ups.

1, starting from the stance, keep your feet apart from hip breadth.

2. Pull the navel to your legs, slightly close the pelvis, and put your fingertips on your ears.

3. Move forward and squeeze the abdominal muscles.

4. Control the body to return to normal slowly and complete it once.

2, standing posture pelvis tilt

1. Stand with your back against the wall and relax your spine.

2. Inhale, with your back against the wall and your pelvis leaning forward.

3. Exhale, relax, circulate and complete a repetitive action.

Step 3 kneel for superman

1, landing on all fours

Keep your left arm in front of you and your right leg behind you.

3. Abdominal muscles contract, pulling the stretched elbows and knees towards the abdominal core.

4. Return to the starting position of the four-point support to continue.

5. Complete the same action on the opposite side and continue to repeat alternately.

4. Stretch your legs alternately on your back

1, lie on your back, lift a certain angle, and ensure that your head is above your heart. Put your palm on the ground for support.

2. Bend your knees so that your feet are perpendicular to the ground.

3. Stretch one leg at a time, keeping the heel close to the ground but not touching, and then retract to the starting position.

4. cycle.

5, supine knees alternately leg lifts

1, lie on your back, lift a certain angle, and ensure that your head is above your heart and your palms are supported on the ground.

2. Bend your hips 90 degrees and lift your heels off the ground so that your calves are perpendicular to your knees.

3. By controlling the abdominal muscles, the calf is bent at the knee.

4. Please gently touch the ground, and then lift it to the starting position.

5. Repeat and continue to alternate legs on the other side.

6. Lie on your side and lift your knees.

1. Lie on your right side, with your right arm sticking out of your head and your head resting on your arm.

2. Put the palm of your left hand on the ground in front of your chest for support.

3. Bend your knees 90 degrees and stack them, then move forward slightly.

4. Control the core muscles and lift your knees off the ground.

5. Release and return.

6. Repeat on the other side.

How to exercise abdominal muscles during pregnancy II. How to exercise abdominal muscles during pregnancy

Exercising abdominal muscles during pregnancy can increase the tension and elasticity of abdominal muscles, lumbosacral muscles and pelvic floor muscles, make joints and ligaments loose and soft, help muscles relax during delivery, reduce the resistance of birth canal and make them pass through the birth canal faster. Want to know how to do gymnastics during pregnancy?

The movement of one ankle

The weight of the fetus is increasing day by day. In order to walk freely, pregnant women need to make their ankles flexible and strong. In addition, this gymnastics also helps to eliminate foot edema in the third trimester of pregnancy.

1, lie on your back.

2. Swing your ankle left and right 10 times.

3. Turn the ankle left and right 10 times.

4. Move the ankle back and forth and fully stretch and contract the achilles tendon 10 times.

Bipedal movement

1, put one leg on the other leg, then put it down, repeat 10 times, increase the height every time you lift 1 time, then change the other leg, and repeat 10 times.

2. Clamp your legs inward, close your anus, raise your vagina, and then relax. After repeating 10 times, put the calf on the thigh and repeat 10 times.

Three-layer movement

1, one leg bending, stretching, bending, stretching, left and right 10 times.

2. Bend your knees, lift and lower with one leg, lift and lower, left and right 10 times.

Movement of the four pelvis.

1, bend one knee, and slowly lower the knee to the outside, about 10 times.

2. Bend your knees, swing left and right to the bed surface, and slowly relax, left and right 10 times.

Five-legged exercise

Relax pubic symphysis and femoral joints and stretch pelvic floor muscles. So that the fetus can pass through the birth canal smoothly.

1, sit up straight, put your feet together, pull your hands to your body, and move your knees up and down like butterflies flapping their wings. 10 times.

2. In the same posture, inhale and straighten your back, exhale and lean forward slightly, 10 times.

Second, exercise abdominal muscles during pregnancy.

1. Exercise while sitting: When sitting, put your hands flat on your knees and use the strength of your arms to help your legs move up and down. This exercise can increase the tension of calf muscles and avoid groin distortion and calf twitching. Do it after 3 months of pregnancy, at least 1 time, 5 times each time.

2, sitting cross-legged: sitting on the bed, knees apart, two calves connected in parallel one after the other. This can exercise the tension of groin muscles and joint ligaments and prevent spasm caused by uterine pressure at the end of pregnancy. Start doing it after 3 months of pregnancy, try it once a day, and gradually increase the time from 5 minutes to 30 minutes.

3. Waist movement: Hold the back of the chair with both hands. While inhaling slowly, put your body center of gravity on your hands, stand on tiptoe, raise your body, straighten your waist, let your lower abdomen rest on the back of the chair, then exhale slowly, relax your arms and restore your feet. Do it 5-6 times every morning and evening, which can relieve the pain in the waist, strengthen the strength of abdominal muscles and the elasticity of perineal muscles, and give birth smoothly.

Women's pregnancy is not only conducive to childbirth, alleviating pain, but also conducive to postpartum physical recovery. More importantly, proper aerobic exercise during pregnancy can make her baby healthier, adjust her mood and avoid prenatal depression. It is very important to master the essentials of aerobics and stick to it. Don't fish for three days and dry the net for two days.

Third, the benefits of exercising abdominal muscles during pregnancy

Gymnastics and yoga during pregnancy are two favorite sports for pregnant women. As long as the doctor doesn't ask you not to do exercise, you can choose the exercise that suits you according to your hobbies, physical condition and pregnancy cycle. Proper physical exercise can not only help pregnant women maintain a good and balanced weight, but also help to give birth smoothly. Especially pregnant women who want to give birth naturally, they should pay more attention to exercise during pregnancy.

1. Persisting in gymnastics during pregnancy can enhance the tension and elasticity of abdominal muscles, back muscles and pelvic floor muscles, and help reduce the resistance of birth canal during delivery.

2. Gymnastics during pregnancy can also relieve physical fatigue and relax the mood. By stretching your body, you will temporarily forget your unhappiness and troubles. However, in addition to some of the actions just mentioned, we must also arrange our time reasonably. If we feel tired, we must stop and rest.

Pregnant women gymnastics can also prevent low back pain. Stand with your back against the wall, with your whole body close to the wall, your feet shoulder-width apart and your knees parallel to your toes. Minimize the gap between the waist and the wall. If you find it difficult, you can move your feet forward to about 20 cm away from the wall. Then squat with your arms around the wall until your knees are half bent. Then slowly return to the original standing posture. This kind of repeated exercise can prevent and alleviate the occurrence of low back pain during pregnancy.

4. It can effectively relieve the heaviness of the legs. Spread your legs back and forth, bend your front legs, straighten your back legs, and practice stretching your calves. The heel of the hind leg should be on the ground, the toe of the hind leg should be forward, the body should not be bent, and the hips should not be tilted. By doing calf stretching exercise, the heaviness of the legs can be relieved to some extent.

Fourth, what should I pay attention to when exercising abdominal muscles during pregnancy?

Although pregnant women gymnastics has many benefits for pregnant women, there are some things that need to be paid more attention to as a pregnant women gymnastics. Pregnant women should follow the law of gradual progress when they start to be pregnant women gymnastics. Don't do some high-intensity movements at first, and then slowly add other movements after your body adapts to one movement. The intensity and time can also be gradually increased.

After pregnant women gymnastics, pregnant women will feel calm and slightly tired. At this time, pregnant women should reduce the amount of exercise and take a proper rest. They can lie down and have a rest.

In addition, when pregnant women feel unwell, it is best not to be pregnant women gymnastics. It is not suitable for pregnant women gymnastics in the morning, and it is best for pregnant women to avoid pregnant women gymnastics in the morning. When pregnant women do pregnant women gymnastics in the third trimester, they should do some simple actions. At this time, the pregnant woman's stomach is relatively large, which is not suitable for doing some high-intensity exercise.

In addition: don't force yourself at first, the amount of exercise can be determined according to your physical condition, and you can increase the amount of exercise day by day in the future; When you feel unwell, such as abdominal distension and illness, you can reduce the types, times and intensity of gymnastics. Cat posture and elevator gymnastics can reverse the fetus in the abdomen, so don't do it after 8-9 months of pregnancy.

How to exercise abdominal muscles during pregnancy? How many months can I practice abdominal muscles during pregnancy?

Frequency of exercise Apart from illness, most pregnant women should exercise for at least 30 minutes every day. If you have started regular exercise before pregnancy, you should stick to it as long as you are not uncomfortable, but you should adjust your activity. Making a good plan is a good start to exercise. You should exercise three times a week. If it is less than three times, you will not be able to improve your heart and lung health. Then gradually increase the amount of activity, if the body feels too tired, it is necessary to appropriately reduce the amount of activity. In the third month of pregnancy, the best contraceptive method is rest. This time is not suitable for yoga. Generally speaking, it is more appropriate for pregnant women to start doing yoga in the first month, which is conducive to natural delivery and child development. Three months before pregnancy, the fetus is still in the embryonic stage, so the activity of pregnant women should not be large, so as not to cause abortion. In the first three months, walking is the first choice. Pregnant women have different physiological characteristics at different stages of pregnancy, so it is necessary to adjust their fitness methods in time. In the second trimester of pregnancy, fetal implantation is stable. Pregnant women can appropriately increase the amount of exercise and do what they can according to their personal physique and previous exercise, such as pregnant women gymnastics and yoga for pregnant women. But still remember not to run, jump and other strenuous exercises that are easy to lose balance.

For the fetus, exercise provides enough oxygen and nutrition for the expectant mother's brain, prompting the brain to release beneficial substances such as enkephalin, which can enter the fetus through the placenta and accelerate metabolism, thus promoting growth and development; Exercise 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 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.

Exercise during pregnancy can reduce the risk of obesity in children.

How long does pregnancy have initial symptoms?

Many women are very concerned: how long will the initial symptoms appear after pregnancy? What are the symptoms of early pregnancy? For the health of yourself and your baby, please compare them carefully and go to the hospital for detailed examination and health care in time.

Under normal circumstances, the pregnancy reaction in the first trimester appears in the sixth week, which is about 40 days.

So what are the symptoms of early pregnancy?

At the beginning of pregnancy, pregnant women will have symptoms such as breast enlargement, frequent urination, slight vaginal bleeding, and may also have nausea, headache, dizziness and emotional instability. If you find the above symptoms, you should have an early pregnancy check in time, because you are probably pregnant. Specific symptoms can refer to the following information.

1, breast enhancement

One or two weeks after conception, your breasts will become particularly soft. This is because in the early pregnancy, due to the stimulation of pregnancy, pregnant women will produce a lot of estrogen and progesterone, which will lead to the growth of mammary glands. These hormones will make the breast store more fluid, so you will feel heavier and more painful than before.

2. Slight vaginal bleeding

Abdominal pain in the first trimester is more obvious and unbearable. Pregnant mothers should do blood HCG test to rule out ectopic pregnancy, and then do a comprehensive physical examination to rule out other uterine adnexal diseases.

It can be seen that although abdominal pain in the first trimester is also a common phenomenon, it does not necessarily occur in the first trimester. If it hurts badly, you should pay attention.