In what exercise can pregnant women lose weight? Getting pregnant is not an easy thing. Many girls are pregnant for the first time, and there are many things they don't understand. The fetus is still unstable in the first trimester, so it is necessary to observe the situation of pregnant women. Here are some exercises that pregnant women can lose weight.

In what exercise can pregnant women lose weight 1 method 1. Lifting dumbbells can help train the lines and muscles of the arms and reduce fat. The specific operation steps are to hold the dumbbell with both hands and do it up and down repeatedly for about 15-20 times. In this process, because of the physical relationship, try not to be too fast, and it is best to let go naturally within your own tolerance.

Method 2: Exercise in water, such as swimming or aerobic exercise in water. Doing aerobic exercise in water often can improve the endurance of the new mother's body, so that in the late pregnancy, even if the baby grows up, there will be enough physical support, and the resistance of water can help reduce the damage of loose joints several times. Pregnant mothers who usually like swimming can also adjust their body temperature and relax by swimming, which is a very recommended way to lose weight.

Method 3: Kaigl practice. The new mother can stand, lie on her side, sit down, and tighten the perineal muscles, including the annular muscles of vagina and anus, while inhaling. This kind of exercise can not only reduce fat, but also help pregnant mothers to spend the delivery more easily and reduce the chance of perineum tearing during delivery. In addition, in normal times, female friends often do this exercise, which is also good for the health of urinary system and reproductive system.

These are three ways for pregnant women to lose weight through exercise. I suggest new mothers try it first. For some pregnant mothers who are not particularly heavy, it is also necessary to control their weight. Because excessive intake has a bad effect on herself and her baby, pregnant mothers who are just pregnant can also try to reduce the intake of excess fat and control their weight through a balanced diet and a small number of meals.

What exercise can pregnant women do to lose weight? Many female friends are overweight during pregnancy, which not only makes them suffer from pregnancy diseases, but also may turn their babies into giant babies, making it difficult to give birth and easily lead to dystocia. So when pregnant women have obesity problems, they can do some exercises to lose weight, such as walking, swimming and yoga, which are very suitable for pregnant women to lose weight.

If pregnant women want to lose weight, choosing exercise is very important. Exercise can't make the uterus vibrate, otherwise it will lead to fetal instability and even abortion. Therefore, pregnant women should choose slow exercise, not jumping, fast rotation and other sports, and the exercise time should not be too long.

Pregnant women should consult a doctor before exercising to lose weight. Exercise requires wearing loose clothes and flat shoes, drinking enough water when exercising, and don't choose to exercise in an environment that is too hot and wet. In addition, warm-up exercises should be done before exercise, which can effectively reduce injuries during exercise.

Precautions for pregnant women to lose weight by exercise

Aerobic exercise, including brisk walking, jogging, cycling and swimming. Aerobic exercise has a certain intensity and needs to last for a certain period of time without excessive consumption of oxygen. Aerobic exercise can enhance the heart and lung function during pregnancy and promote the body's absorption of oxygen, which has direct benefits for pregnant women and fetuses.

In addition, it can also strengthen blood circulation and reduce varicose veins during pregnancy; Increase muscle strength, partially or even completely eliminate back pain and lumbago; Increase physical endurance and prepare for delivery; It may also play a role in regulating blood pressure, blood sugar and controlling overweight.

Water sports, including swimming, water aerobics, etc. As a special aerobic exercise, water exercise has great benefits for pregnant women: the buoyancy of water can help pregnant women bear more 10~ 13 kg than before pregnancy, the resistance of water can reduce the chance of gradually relieving joint injury, the conductivity of water is better than that of air, pregnant women don't have to worry about overheating, and the fun of water exercise is irresistible to anyone.

Kegel exercise is good for adult women at any time and can be done anytime and anywhere. The main exercise mode is the spontaneous contraction of pelvic floor muscles, which can strengthen the muscles supporting the lower uterine segment, vaginal sphincter and urethral sphincter. Doing 2~3 groups every day during pregnancy and postpartum, each group 10~ 15 Kegel exercise, can ensure that women complete the tasks of pregnancy and childbirth, reduce the chance of perineum tearing during childbirth, and improve the elasticity of postpartum vaginal sphincter as soon as possible.

In what exercise can pregnant women lose weight by 3 1 and bend their arms?

Hold the dumbbell with both hands and do it repeatedly from bottom to top 15 ~ 20 times. This action is to exercise the muscle elasticity of the upper arm and forearm. Note: the movement speed should be appropriate, neither too fast nor too slow, natural and gentle, and avoid brute force.

2. Bend down and bend the dumbbell arm.

Legs together, bend over, hold dumbbells in both hands, and bend back and straighten your arms. This action can not only reduce the fat on the back of the upper arm, but also tighten the arm lines. * The reverse extension of the flexion and extension of the arm can reduce fat, while the echo extension is to train the lines of the arm and achieve the effect of self-cultivation. Shape a small waist

Step 3 sit-ups

This is the most popular way to reduce fat in the waist and abdomen, and you can do it immediately when you lie in bed before going to bed every day. * supine leg lifts are also supine, but this action adds legs. When lying in bed, try to lift your legs, but bend your knees, lead your thighs to your chest, and lean your pelvis back. This action is very beneficial to exercise the lower part of rectus abdominis.

4, dumbbell side pull

With the help of dumbbells, increase the contraction force of the lateral abdomen. Create slender legs * Running is one of the best exercise methods for stovepipe. If you want to develop long legs, you have to run long distances. Long-distance running will promote the development of red muscle fibers in legs. The more developed red muscle fibers are, the more they can increase the oxygen-carrying capacity of human blood and accelerate the burning of fat in the body, thus achieving the effect of losing weight.

5. Swing your legs forward, backward and sideways.

This is a set of free and soothing movements. Objective: To lengthen muscles and correct leg lines during exercise. Dieting Many women start dieting when it comes to losing weight. If you lose weight through exercise, you should not only eat, but also eat more. Because you don't have enough energy and nutrition, you have no strength to participate in fitness activities at all. Of course, this is not for you to eat and drink. Eating more and eating less is the diet rule of exercise to lose weight.

6. Be sure to have breakfast

This is the most important meal of the day, so you should eat well so that you can have enough energy in your work and study. Foods rich in oil, sugar and salt are taboo in weight loss exercise, so we must choose some staple foods with low content. In addition, pay attention to your usual eating speed. Do you solve a meal like a task? This is also one of the factors leading to obesity.

You should chew slowly, so that nutrients will be digested and absorbed slowly, and will not be converted into fat immediately, and the time can be controlled at about 20 minutes. Now, you should eat more light, fiber-rich vegetables, drink more water and speed up your metabolism, so that your weight won't rise so fast.