First, sit down and lean over.

This action can exercise the endurance and toughness of maternal pelvic muscles, thighs and buttocks muscles, which is conducive to natural delivery.

Mother sat cross-legged on the ground with her feet opposite.

Lean forward slightly, keep your back straight, feel the stretching of thigh and hip muscles, hold for 5 seconds, and slowly return to the sitting position.

Second, lie on your side and lift your legs.

This action can exercise the lateral abdominal muscles and thigh muscles.

1. Mom can lie on the yoga mat on her side, with the forearm supporting her head and the other arm on her chest for balance.

2. Slowly lift the thigh, keep it straight, then slowly put it down, repeat 10 times, and change to the other side.

Third, the flip type.

This exercise is to strengthen the endurance and toughness of human core muscles, such as buttocks, thighs and pelvic floor muscles, which can relieve low back pain in the third trimester, relieve labor pain and accelerate labor.

1. Mom is lying on her side, with her legs overlapping and slightly bent, her head resting on her forearm and her other arm resting on her chest to keep her balance.

2. Slowly lift your thighs and knees, keep your feet in contact, and only move your knees. Hold on for 3 seconds and put it down slowly. Repeat 10 times. Turn around and exercise the other side.

Fourth, squat

It is very beneficial to practice squat during pregnancy, which can regulate pelvic muscles, relieve waist and pelvic pain, increase the toughness of pelvic floor muscles and relieve labor pain.

1. Mother stands naturally with her legs slightly wider than her shoulders.

2. Keep your back straight, stretch your arms forward and squat slowly for 5 seconds. Be careful that your knees don't exceed your toes. Repeat 10 times.

Fifth, step stretching

This action can help you improve the flexibility of the flexor muscles, and you can open your legs more during childbirth, which is beneficial to childbirth.

1. Mom stands naturally and turns 90 degrees.

2. Take a big step forward and squat down. Keep your back and legs straight. Put your hands on your front legs and knees to keep your balance.

Legs alternate once, one group 10 times.

Six, plate support

Flat support is a very core muscle group exercise method, which will not exert pressure on the abdomen, and the baby is safe.

1. Mom lies on the yoga mat with her arms on her shoulders.

2. Support your body with elbows and feet, slowly lift your body to make it in a straight line, and keep it for 30 seconds/slowly extend the time.

If you feel difficult, you can try to support your body with your knees and elbows.

Seven, the goddess wind

This action is beneficial to increase the endurance and toughness of pelvic floor muscles, open the hip joint and facilitate the smooth delivery.

1. Mom stood with her legs apart, wider than her shoulders.

2, feet valgus, slowly bend your knees and move down.

3, hands up, arms and shoulders flush. Fingers up, forearms at 90 degrees to arms. Hold your breath 10 second.

Eight, abdominal breathing

1. Mother sat cross-legged on the ground with her hands on her stomach. Relax your neck, shoulders and chin.

2. Take a deep breath and relax the pelvic muscles.