It is said that the first three months of pregnancy is the most unstable stage, so pregnant mothers must know more about the precautions of pregnant women for three months, and only in this way can they protect the baby in their stomachs. Learn how to exercise after three months of pregnancy.

How to exercise in the third trimester 1 1, walking: Walking for about an hour every day, walking in a good environment, can breathe fresh air, which is good for fetal development. You can have two activities as long as you don't feel tired. Walking can also enhance heart and lung function, promote gastrointestinal peristalsis and improve digestion.

2. Yoga during pregnancy: Yoga during pregnancy is best done in pregnancy schools in regular hospitals, which is more professional and safer. Avoid excessive exercise affecting the fetus.

3. jogging. Although jogging has the same effect as walking, it is stronger than walking and can increase the endurance of leg muscles. However, when choosing shoes, you need to choose sports shoes, which can reduce the pressure on leg joints during jogging. If you have a history of abdominal pain and bleeding or threatened abortion, try not to choose jogging.

No matter what exercise you do, you should do what you can and do the exercise that suits you according to your physical condition. When abdominal pain and bleeding occur during exercise, you should stop exercising in time, stay in bed, don't exercise, go to the hospital in time if necessary, or use drugs to prevent miscarriage.

Precautions for pregnant women in the first three months

1, generally reasonable work, both for pregnant women and fetuses. In the early and second trimester of pregnancy, pregnant women can participate in normal work and delivery if they do not have threatened abortion symptoms such as vaginal bleeding or have weak pregnancy reaction.

2. Pregnant women will not be exposed to radiation and toxic substances.

3. Pregnant women should not jump, twist or rotate quickly.

4, pregnant women do not climb, do not carry heavy objects.

If pregnant women have to move things up, they should kneel before moving.

6, pregnant women should avoid compression of the lower abdomen and waist. When going up the steps or stairs, let your toes touch the ground first, and then let your feet touch the ground. Then, while straightening the knee joint, shift the center of gravity to the front foot. You can hold the handrail gently to keep your balance, but don't pull yourself upstairs.

In addition, try to reduce the frequency of going up and down stairs. When sitting in a chair, first sit gently in the middle of the chair, then move your waist backwards against the back of the chair, and finally sit in the chair with your whole body relaxed. When bending over to work, you should make your back vertical first, and then bend your knees.

When pregnant women stand and work, they should put their feet before and after. Besides, don't stand for too long.

8. Pregnant women should not bathe and wash their hair with cold water to avoid catching a cold. Don't wash clothes too much at a time, so as not to be too tired and cause miscarriage or premature birth.

9, pregnant women go out for a short distance, try to walk, don't squeeze the bus, don't stay in crowded places, so as not to be hit in the abdomen or infected with epidemic diseases. When going out for a long distance, try to avoid the rush hour and don't be crowded.

10, pregnant women should learn to calculate heart rate, self-observation. Pay attention to whether you have symptoms such as dyspnea, tachycardia and chest pain. Generally speaking, within 15 minutes after work, the heart rate can be restored to the level before work, and there is no symptom of heart failure.

1 1. Pregnant women should stay in bed to prevent abdominal pain and vaginal bleeding at work, and should go to the hospital for examination in time.

12. Pregnant women suffering from anemia, hyperthyroidism, multiple pregnancy, habitual abortion, pregnancy-induced hypertension syndrome, prenatal hemorrhage and premature delivery should pay special attention to rest to avoid fatigue.

13. The working hours and intensity of pregnant women in the third trimester should be reduced, and the rest time should be increased. Try to avoid squatting for a long time or working with heavy load, and often change working posture to avoid fatigue caused by excessive tension of some muscles.

How should I exercise for three months? Three-month yoga for pregnant women.

The first three months of pregnancy are considered to be the most vulnerable time for babies, and most abortions take place during this period. Therefore, expectant mothers who want to practice yoga for pregnant women must exercise according to the doctor's instructions and don't do difficult movements. The following yoga moves may be helpful in the first three months of pregnancy. Of course, because everyone's physical condition is different, you must consult your doctor before practicing to determine whether you can do these yoga moves.

1, pedal: pedal to strengthen abdomen and flexible hip joint.

2, cat stretching: the upper arch and concave of the back help to maintain the elasticity of the spine and gently strengthen the muscles of the back and abdomen.

3. Dynamic tilting bridge: the body is lifted upward against gravity to enhance the strength of legs, hips and back.

4. Craftsman's Bow: This gentle forward bending yoga movement can enhance the flexibility of hips and stretch the muscles inside the legs and groin areas.

5, levator ani sticking method: strengthening the pelvic floor muscles between the coccyx and pubis is also helpful to prevent common hemorrhoids problems in pregnant women. In fact, this technique should run through the whole pregnancy.

When is it appropriate for pregnant women to practice yoga?

It is more suitable for pregnant women from more than 3 months to 7 months to practice yoga, which is helpful for natural delivery and child development. 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. It is suitable for practicing yoga after 3 months of pregnancy.

Precautions for pregnant women to practice yoga

1, it is best to choose a yoga studio with smooth air circulation, which is beneficial to the physical and mental health of the mother and fetus.

2, the dress should be loose and comfortable, and the shoes should be light and fit;

3. Replenish water in time to prevent collapse;

4, pay attention to keep warm to avoid catching a cold;

5. Pregnant women's heart rate should not be too fast when doing yoga, and the maximum heart rate should not exceed =(22 years old) *60%.

6. In case of dizziness, nausea or fatigue during exercise, pregnant women should stop immediately; 7. In case of abdominal pain or vaginal bleeding, you should go to the hospital for examination in time.

What should I pay attention to when I am pregnant for three months?

1, taboo. Inappropriate sexual life may cause uterine contraction and abortion because the placenta is not closely connected with the uterine wall of pregnant women in the early pregnancy. Therefore, it is easy to miscarry in the first three months of pregnancy, especially for pregnant women with high risk of miscarriage.

2. Vaginal bleeding should be treated in time. If you find vaginal bleeding, even a small amount, you should go to the hospital immediately, even if the vaginal bleeding seems to have stopped. This may be a sign of some serious problems. Therefore, it is necessary to see a doctor immediately to make sure that there is no problem between the pregnant woman and the fetus and to rule out the possibility of complications.

3. Pay close attention to the sleep quality of pregnant women. Sudden lethargy: In the early stage of pregnancy, due to the increase of chorionic gonadal hormone, the body is prone to fatigue. In addition, the increase of basal metabolism of pregnant women, the change of maternal secretion system during pregnancy, the rapid consumption of calories by the body and the lack of blood sugar are all reasons for sleepiness. So once you feel sleepy, you should take a nap.

How should I exercise for three months? 3. Exercise suitable for the third trimester.

(1) Wax blowing exercise: exercise abdominal muscles. Relaxed abdominal muscles can be restored after delivery. Lie on your back, bend your knees, stand your fingers 30cm away from your mouth, treat your fingers as candles, and blow out the candles with forced exhalation.

(2) Pelvic movement: relax the joints and muscles of the pelvis to make it flexible and convenient for delivery. Bend one knee, slowly lower the knee to the outside, left and right 10 times. Bend your knees, swing left and right to the bed surface, and slowly relax, left and right 10 times.

(3) Cross-legged exercise: relax pubic symphysis and femoral joint, and stretch pelvic floor muscles. So that the fetus can pass through the birth canal smoothly. 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. In the same posture, inhale and straighten your back, exhale and lean forward slightly. 10 times.

(4) Foot movement: first 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. Then cross your legs and clamp inward, close your anus, raise your vagina, and then relax. After repeating 10 times, put the calf on the thigh and repeat 10 times.

(5) Abdominal muscle exercise: Exercise the abdominal muscles that support the uterus. One leg flexes, stretches, flexes and stretches, left and right 10 times. Bend your knees, one leg up, down, up, down, left and right 10 times.

(6) Pelvic movement: put your hands and knees on the ground, inhale and hunch over, exhale, raise your head at the same time, and raise your upper body as high as possible. Repeat 10 times.

(7) Climbing the stairs: Many doctors will say to the expectant mother who has not moved after the expected date of delivery: "Go climb the stairs!" Yes, climbing stairs can exercise the muscles of thighs and buttocks, help the fetus enter the basin, and make the first stage of labor come as soon as possible. Usually, my mother can climb the stairs of the apartment building and take a walk in a hill in the afternoon. If you feel tired, rest in time, watch your step down the stairs and be safe.

The benefits of exercise during pregnancy

1, can effectively relieve the physical and mental fatigue of pregnant mothers, can promote the happy mood of pregnant mothers, and also has a certain effect on the baby in the belly, promoting the baby's personality development.

2. Pregnant mothers should supplement nutrition during pregnancy, especially in the second trimester. The baby needs to supplement more food for growth. Proper exercise can promote digestion and absorption, which can make the baby in the belly absorb nutrition better and grow better.

3. Exercise can exercise the physical quality of pregnant mothers, improve immunity and lay a good foundation for the health of the fetus.

4. Exercise is not only to exercise the psychology of pregnant mothers, but also to exercise the pelvic muscles and joint activities of pregnant mothers, so as to create favorable conditions for natural delivery in the future.