The first part is breathing exercises. You can lie on the bed or yoga mat, put your hands on your abdomen, contract your abdominal muscles when inhaling, and relax when exhaling. The second section is the action of lifting anus. You should breathe evenly, contract the anal sphincter when inhaling, and keep relaxed when exhaling. The third paragraph is hip movement, which contracts the muscles of hip and pelvic floor when inhaling and relaxes when exhaling.
The fourth quarter is the head-up movement. Lift your chin as high as possible when inhaling, and move your chin close to your chest when exhaling. The fifth section is sit-ups. When doing this action, pay attention to your legs together and stretch your hands horizontally. When inhaling, let the head and upper body lift off the ground or bed surface, close your legs together, and then let your body lie flat slowly. The sixth section is leg exercise. When inhaling, put your feet flat on the bed or the ground, then put your heels close to your hips, and then slowly straighten your legs when exhaling.
Because of the particularity of pregnant women's body, they can't do strenuous exercise. They can take the above soothing ways to exercise, and the effect is still very good, which can reduce fat and be beneficial to the body. Pay attention to balanced nutrition during pregnancy, don't overeat and eat too much spicy and greasy food, which will lead to weight gain and increase the risk of macrosomia. To develop good living habits, go to bed early and get up early every day to ensure adequate sleep. Proper exercise during pregnancy and weight loss exercise can enhance physical fitness, improve resistance and reduce the chance of illness.