How to exercise to lose weight during pregnancy
I exercise all the time from the third month of pregnancy to before delivery (I can slow down the intensity of exercise and change to stretching after seven months). Exercise not only makes your physical fitness better, but also allows you to protect your abdomen through muscle training, making your body more elastic and less prone to backache. Grasp the following points, exercise during pregnancy will make you strong during childbirth:
1. Don't start exercising after the embryo is stable (usually after 12 weeks). Please be sure to ask the doctor's instructions before you start exercising.
2. You should avoid the exercise of rectus abdominis (the front of the abdomen covers the baby's muscles), but you can practice the muscles of the lateral abdomen (transverse abdominis) more, which will not only help you hold your stomach, but also alleviate the backache in the third trimester.
3. Doing more stretching exercises during pregnancy can not only relieve the discomfort in the third trimester, but also increase the elasticity of the abdomen and reduce the occurrence of stretch marks.
4. Lying flat in the third trimester is easy to cause physical discomfort, which can be replaced by standing or kneeling.
5. Pay special attention to the supplement of water and whether the body temperature rises excessively during exercise (preferably not more than 38 degrees).
6. During pregnancy, the body will secrete "relaxin" to help ligaments and joints increase their elasticity for production, and the softness of the body will also increase accordingly. However, we should tighten the tendons step by step and pay attention to the balance of the body during exercise to avoid injury.
Detailed map of exercise during pregnancy
Appropriate exercise sharing for the second pregnancy (12 ~ 28 weeks) (exercise 3 times a week for at least 15 minutes each time) from top to bottom >
1. Prepare to kneel on all fours, with hands open shoulder width and knees open hip width (be careful not to sink or arch your back).
2. Lift your left hand forward, stretch your right leg backward, and press your left toe hard to keep your body stable.
3. The left hand and right foot are backward at the same time, and the elbows and knees are close together (the left hand and right foot are finished, and then the right hand and left foot are changed).
What exercise during pregnancy is beneficial to the delivery?
1, abdominal muscle strength exercise: abdominal breathing
Abdominal muscle strength can be exercised by simple abdominal breathing. Imagine your abdomen as a balloon, inhale through your nose, the balloon expands, feel your abdomen bulge slightly, exhale through your mouth, the balloon deflates, and feel your abdomen return to its original position. When we lie flat, our breathing mode is abdominal breathing, so when we lie flat or half-lying, we can do abdominal breathing exercise. At the same time, abdominal breathing can also make us adapt to the state of childbirth in advance, because the feeling of "holding your breath" during childbirth is very similar to that when abdominal breathing inhales.
2, pelvic floor muscle exercise: open the elevator
Pelvic floor muscle exercise can not only enhance our delivery muscle strength, but also effectively prevent postpartum urinary incontinence. Pregnant mothers must study hard and exercise actively. Before doing pelvic floor exercises, you must first find the pelvic floor muscles. When trying to interrupt urination, the muscle that suddenly tightens is the pelvic floor muscle. Try to find a feeling once or twice. If you can't stop urinating often, it will bring urinary system diseases. ) after finding the pelvic floor muscles, we can use the interesting light exercise of "opening the elevator" for strength exercise. Imagine the process of pelvic floor muscles contracting as the elevator rises layer by layer, contracting your pelvic floor muscles bit by bit, silently counting "1 floor, 2nd floor, 3rd floor …", and standing on tiptoe. When we reached the contraction limit, we relaxed the pelvic floor muscles bit by bit, and the elevator descended layer by layer, silently counting "4 floors, 3 floors, 3 floors." Whether you are standing, sitting or lying down, you can play "opening the elevator" anytime and anywhere to strengthen the pelvic floor muscles. Moreover, when you drive the elevator, others will not know that you are exercising, which can reduce the embarrassment of exercising in public and become a good way to relax and decompress after work.
3, thigh root muscle strength exercise-tiptoe, squat.
Muscle strength exercise at the root of thigh, tiptoe and squat can easily help you achieve the purpose of exercise. Tiptoe is to raise your heel and stand on tiptoe. Such a simple action can help you strengthen the muscle strength at the root of your thigh. When standing on tiptoe, in order to ensure the stability of the body, it is recommended that your feet be shoulder-width apart. At the same time, in order to enhance the exercise effect, you can consciously contract the thigh muscles when you stand on tiptoe, and feel the thigh ache and swelling, indicating that the exercise is in place. Squat, simple squat and standing up can also bring good thigh muscle exercise effect. We all have the experience that when we squat and stand up, our thighs will feel sore, which is a manifestation of muscle strength. Moreover, squatting can expand our pelvic space and promote the expansion of the cervix, which is one of the recommended free positions for labor. It is also for security reasons. When squatting, it is best to hold the handle with your feet shoulder width apart to ensure the stability of the center of gravity. In fact, the test during childbirth is the strength of uterine muscle contraction. If the pelvic strength exercise is in place, it can help the parturient to give birth more smoothly and reduce the situation of no strength. Moreover, you don't need much exercise during pregnancy, and providing light exercise is more conducive to the health of your baby and mother.
Precautions for exercise during pregnancy
1. In the first three months of pregnancy, because the embryo is in the development stage, especially the connection between the placenta and the maternal uterine wall is not tight, it is likely that the uterus will be shaken due to improper movements, so that the placenta will fall off and cause abortion. Expectant mothers should try to choose slower movements, such as jumping, twisting or fast spinning.
2. Consult your doctor before exercise to find out what kind of exercise you are suitable for.
Wear loose clothes and flat shoes when exercising. If you swim in the water, you should wear a bathing suit specially designed for pregnant women.
4. Drink enough water before and during exercise, and pay attention to rest during exercise.
5. Don't exercise in an environment that is too hot or too humid.
6, before and after exercise, we must pay attention to warm-up and relaxation activities, especially pay attention to the active ligaments.