What exercise can pregnant women do to lose weight? It is good for pregnant women to gain weight during pregnancy, but if pregnant women are overweight, they are prone to gestational diabetes and hypertension. This is not good for pregnant women and needs to lose weight. What exercise can pregnant women do to lose weight?

What exercise can pregnant women do to lose weight 1 1, aerobic exercise?

It includes brisk walking, jogging, cycling and swimming. Aerobic exercise has a certain intensity, which requires new mothers to continue 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 is of direct benefit to both new mothers 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

It includes swimming and aerobic exercise in water. As a special aerobic exercise, water exercise is of great benefit to new mothers:

The buoyancy of water can help the new mother to support the extra weight of 10 to 13 kg than before pregnancy. The resistance of water can reduce the chance of joint injury. The better conductivity of water than air lies in that new mothers don't have to worry about the excessive temperature rise, not to mention that the fun of water sports is an irresistible temptation for anyone.

3. Other sports

Sports that require professional guidance and special attention: strength training, yoga, pilates and the like. These sports are difficult and a little dangerous. Women who often do these exercises can continue similar exercises on the basis of being more careful after pregnancy.

Some actions that are obviously not suitable for new mothers should be stopped, such as holding your breath and lifting weights, overstretching ligaments, standing on your shoulders and elbows, etc. It is best to consult professionals of this kind of sports and design an effective and safe training program.

Conclusion: Aerobic exercise can enhance the heart and lung function and promote the body to absorb oxygen, which is of direct benefit to new mothers and fetuses. It can ensure that these muscles of women can complete the tasks of pregnancy and delivery well, reduce the chance of perineum tearing during delivery, and promote the vaginal sphincter to recover its elasticity as soon as possible after delivery. New mothers can try.

What exercise can pregnant women do to lose weight? Method 1: Lifting dumbbells can help train the lines and muscles of arms and reduce fat. The specific operation steps are to hold the dumbbell with both hands and do it up and down repeatedly for about 15-20 times. In this process, because of the physical relationship, try not to be too fast, and it is best to let go naturally within your own tolerance.

Method two, water exercise, such as swimming or aerobic exercise in water, often doing aerobic exercise in water can improve the endurance of the new mother's body, so that even if the baby grows up in the third trimester, it can have enough physical support.

At the same time, the resistance of water can help reduce the damage of loose joints by several times. Pregnant mothers who usually like swimming can also adjust their body temperature and relax by swimming, which is a very recommended way to lose weight.

Method 3: Kaigl practice. The new mother can stand, lie on her side, sit down, and tighten the perineal muscles, including the annular muscles of vagina and anus, while inhaling. This exercise can not only lose weight.

At the same time, it can also help pregnant mothers to spend the delivery more easily and reduce the chance of perineal tear during delivery. In addition, in normal times, female friends often do this exercise, which is also good for the health of urinary system and reproductive system.

These are three ways for pregnant women to lose weight through exercise. I suggest new mothers try it first. For some pregnant mothers who are not particularly heavy, it is also necessary to control their weight. Because excessive intake has a bad effect on herself and her baby, pregnant mothers who are just pregnant can also try to reduce the intake of excess fat and control their weight through a balanced diet and a small number of meals.

What exercise can pregnant women do to lose weight? 3 1. Walking: A proper walk after a meal can help expectant mothers digest food in their stomachs, please their bodies and minds, promote blood circulation in the body, and provide adequate nutrition for their babies; Walking at the end of pregnancy can help expectant mothers to give birth smoothly and reduce the pain of childbirth.

2, lifting dumbbells: mainly for the' exercise' of hand strength, for expectant mothers to increase hand grip strength and strength in the future. However, the weight of dumbbells should not be too heavy. Recommended 1.8KG 1 dumbbell. According to your physical endurance, it is best to feel a little laborious but effortless. Every time you exercise 10 minutes, do it twice a day.

Aerobics for pregnant women: It is best for pregnant women to complete aerobics under the guidance of professionals, which is beneficial to the delivery and postpartum recovery of expectant mothers. Every time you exercise, you should control the strength and time of the exercise, don't be too tired, and try to keep it easy.

3, swimming: swimming this project can exercise the coordination of the whole body muscles and limbs, increase the endurance of expectant mothers, but swimming should be accompanied by professionals, the water temperature should not be too low, the water quality should be hygienic, the force should be gentle, the swimming process should not last too long, and the body should not be laborious.

4. Yoga: Yoga for pregnant women can make expectant mothers increase the flexibility of crotch and pelvis, enhance their physical strength, improve their physique, reduce the pressure of expectant mothers' production and prepare for their smooth production.

5, simple housework: during pregnancy, expectant mothers can not do housework like normal people, especially can not engage in heavy physical housework, but can do some housework within their power to help expectant mothers exercise properly, increase blood circulation, promote metabolism, and be conducive to fetal health. Like sweeping the floor and cleaning the table.

What exercise can pregnant women do to lose weight? 4 1. Take a walk.

Any physical exercise should preferably include cardiovascular exercise, because it will help to enhance heart function and burn fat. Walking will be the simplest and most effective way to exercise. You can do it anytime, anywhere.

Its requirements are not high, except for a pair of comfortable shoes. Walking is not only the best choice for beginners to exercise. Even obese people will benefit a lot from walking. Experts say that walking for an hour can help burn about 500 calories.

We know that if you eat 3500 calories, you can lose a pound, so we can expect that you can lose a pound by walking for about 7 hours-if you don't do anything else. Walking also needs to be gradual and planned.

It is best to walk for 5 to 10 minutes at first, and then gradually increase it to about 30 minutes at a time. It is best not to increase the time for more than 5 minutes at a time, and increase it once. It's better to increase the length of walking at the frequency you are used to.

Step 2 sit-ups

Who doesn't want to have a flat and tight abdomen? If we use proper and correct practice methods, we can also have our dream abdomen. Sit-ups are a better way. Lie on your back on the ground or on the gymnastics mat, with your knees slightly apart, your legs at right angles, your hands crossed behind your head, and another person holding down the feet of the subject.

Elbows are required to touch knees when sitting up, and shoulders must touch pads when lying on your back. When doing sit-ups, our movements are often not in place. Usually our backs and shoulders are full of strength, but our abdomen has not been really exercised.

The fitness instructor thinks that in order to make the sit-ups more effective, you can try to make the following changes-only do 10 sit-ups per minute and keep them for 5 seconds when the upper body is at a 45-degree angle with the ground. This effect is much better than 1 minute 60 times!