What exercise does the expectant mother do to help the delivery? Pregnant women doing some moderate exercise can not only promote the baby's development, but also contribute to future delivery. Many pregnant mothers will choose to give birth naturally, which is better for their babies. What's next? Let's take a look at what exercise during pregnancy is helpful for a smooth delivery.

What exercise does the expectant mother do to help the delivery? 1 1, deep breathing exercises.

The expectant mother lies on her back, knees bent, feet flat on the bed, hands on her abdomen, take a deep breath, and her abdomen bulges and closes.

Step 2 do cross-legged exercises

The expectant mother lies on her back, holding the railing of the bed with both hands and raising her legs together. Don't bend your knees and keep your toes straight. The angle between her legs and her body should be 90 degrees. After lifting it, she should stop for a while and then fall down. Repeat this until her abdomen is sour.

Step 3 practice alternately

The expectant mother lies on her back, holds her head with her hands, slightly lifts her chest and abdomen, and alternately stretches her legs up and down, from small to large, from slow to fast, about 50 times.

4, "ma bu" or horse stance just look flat

The expectant mother holds the edge of the table, stands firm with her feet, slowly bends her knees, moves her pelvis down, and naturally separates her knees until she is fully flexed. Then, stand up slowly and push up with your feet until your legs and pelvis are upright. Repeat it several times.

5. Rowing

The expectant mother puts the chair on her back, fixes her right leg, wraps it around her left leg, restores it when she is finished, and continues to do it by changing her legs, 5-6 times in the morning and 6 times in the evening.

6. Waist exercise

Mother-to-be holds the back of the chair, inhales slowly, at the same time, exerts her arms, stands on tiptoe, straightens her waist, makes her abdomen cling to the back of the chair, and then exhales slowly, relaxes her arms and restores her feet, 5-6 times in the morning and evening.

7. Pelvic movement

Mother-to-be touches the ground with both hands and knees, inhaling, hunching, exhaling, raising her head and raising her upper body as high as possible. Repeat 10 times.

8. Leg lifting exercises

The expectant mother stands naturally, with one leg raised 45 degrees and her ankle slightly turned up. Switch legs. Repeat.

9. Hip lifting exercise

Mother-to-be puts her hands on both sides of her body, supports the bed with her hands, bends her knees, pedals the bed with her hips as high as possible, stops after lifting, falls for 4 seconds, and then lifts after a rest.

What exercise does the expectant mother do to help the delivery? 2 What exercises do you do during pregnancy to help you have a smooth delivery?

Neither the doctor nor the midwife, nor even your mother, can accurately predict how your delivery will be, but fortunately, doing these exercises from the beginning of pregnancy can help your body prepare for the arrival of the child in advance.

1, Kaigl movement

Kegel exercise mainly exercises pelvic floor muscles to better control urethra, bladder, uterus and rectum. Studies have shown that strengthening pelvic floor muscle exercise can improve the blood circulation of rectum and vagina, help the healing of postpartum perineal tear and prevent postpartum hemorrhoids. Even studies have shown that strong pelvic floor muscles can effectively shorten the labor process.

You can do Kegel exercise anywhere, surf the Internet on the computer, watch TV, and even do it in the supermarket queue. Just follow the following methods:

(1) Tighten the muscles around the vagina, just like trying to hold back urine;

(2) Keep tightening, count from 1 to 4, and then relax, so repeat 10 times and do it three times a day.

2, pelvic tilt movement

Pelvic tilt exercise can strengthen abdominal muscles, relieve low back pain during pregnancy, and also help to give birth naturally.

(1) Keep your arms straight, put your palms and knees on the bed, and try to keep your back straight;

(2) Inhale, tighten the abdominal and hip muscles, and the pelvis leans forward slightly;

(3) Keep the number of words for 5 seconds, and then exhale;

(4) Repeat several times with the rhythm of breathing.

3. Squat exercises

Squat may not look elegant, but it is a warm-up exercise with a long history. Squat exercises can strengthen thigh muscles and help open the pelvis.

(1) Stand behind the chair, with your feet shoulder-width apart, toes facing outward, and hold the back of the chair with both hands;

(2) abdomen, chest, shoulders relaxed, and then lower the coccyx to the floor, just like sitting in a chair, find a balance point and try to move the center of gravity to the heel;

(3) Take a deep breath, then stand up slowly and repeat several times.

4. The posture of a tailor or shoemaker

This posture can help you open your pelvis, relax your hip joint, and prepare for delivery. At the same time, it can improve your posture and relieve back tension.

(1) Sit up straight against the wall and cross your feet (it will be more comfortable to put a towel under your ass);

(2) Gently press your knees, but don't push too hard;

(3) Hold the posture for 5 seconds, then relax and repeat several times.

It should be noted that all sports should be done slowly and adjusted according to your own tolerance, and never force yourself.

Remember to start slowly and do every exercise at your own level.

Three kinds of sports more suitable for expectant mothers

Because of the physical changes during pregnancy, some intense and intense sports, such as playing tennis and basketball, are not suitable during pregnancy. The general principle is: expectant mothers should not feel too laborious, don't make themselves uncomfortable, just be safe.

Recommend three pregnancy safety exercises to expectant mothers.

1, take a walk

Walking is a very suitable exercise for expectant mothers. Expectant mothers generally like to take a leisurely walk. In fact, if they walk too slowly, the effect will be discounted.

So I suggest you start with slow walking and gradually transition to fast walking. I feel better sweating. If you are tired, you can take a rest and continue walking, or you can "walk slowly and quickly", combining speed and speed.

Step 2 swim

Swimming is an ideal exercise during pregnancy.

When swimming, expectant mothers will be more relaxed and relaxed than any other exercise.

When you are in the water, the weight borne by the expectant mother's back and knees will be reduced, and the resistance of the water will also make your movements softer. Expectant mothers will find swimming much easier than bumpy land sports.

3. Yoga for pregnant women

Different from yoga done by ordinary people, the activity and intensity of yoga for pregnant women are relatively low, and the coach must also undergo special training.

Expectant mothers who have practiced yoga during pregnancy have good physical fitness and are good at breathing regulation, which is very helpful during childbirth.

As for the time of exercise, it is good for expectant mothers to keep exercising for 30-60 minutes every day. If the expectant mother does not have the habit of exercising before pregnancy, at the beginning, she can exercise for 30 minutes every other day to give herself a time to adapt. After getting used to it, you will find that sports are really great, and you will love it. If you don't exercise for a day, you will feel as if something is missing.