What exercise can you do during pregnancy to lose weight? In life, many friends think that pregnant women can't lose weight during pregnancy, for fear of hurting their babies. In fact, they can lose weight. As long as you do the right exercise, you won't hurt your baby. Below I sorted out what exercise they can do during pregnancy to lose weight.

What exercise can you do during pregnancy to lose weight 1 method 1: lift dumbbells.

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.

For example, swimming or aerobic exercise in water can improve the endurance of the new mother's body, so that in the third trimester, even if the baby grows up, there will be enough physical support, and the resistance of water can help reduce the injury of joint looseness 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 method.

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.

What exercise can you do to lose weight during pregnancy? What sports can pregnant women do?

1, take a walk:

A proper walk after a meal can help expectant mothers digest food in their stomachs, make them happy, promote blood circulation and provide adequate nutrition for their babies. Walking at the end of pregnancy can help expectant mothers to give birth smoothly and reduce the pain of childbirth.

2. Lift dumbbells:

It is mainly aimed at the exercise of hand strength to increase the grip strength and strength of hands for future expectant mothers. However, the weight of dumbbells should not be too heavy. Recommended 1.8KG 1 dumbbell. According to your physical endurance, it is best to feel a little laborious but effortless. Every time you exercise 10 minutes, do it twice a day.

Aerobic exercise for pregnant women:

It is best for pregnant women to do calisthenics under the guidance of professionals, which is beneficial to the delivery and postpartum physical recovery of expectant mothers. Every time you exercise, you should control the strength and time of the exercise, don't be too tired, and try to keep it relaxed.

3. Swimming:

Swimming can exercise the coordination of muscles and limbs and increase the endurance of expectant mothers. However, you should be accompanied by professionals when swimming. The water temperature should not be too low, the water quality should be hygienic, and the force should be gentle. The swimming process should not last too long, and the body should be effortless.

4. Yoga:

Yoga for pregnant women can make expectant mothers increase the flexibility of their crotch and pelvis, enhance their physical strength, improve their physique, reduce the pressure of expectant mothers' production and prepare for their smooth production.

5. Simple housework:

During pregnancy, expectant mothers can't do housework like normal people, especially housework with heavy physical strength, but they can do some housework within their power to help expectant mothers exercise properly, increase blood circulation and promote metabolism, which is beneficial to fetal health. Like sweeping the floor and cleaning the table.

What exercise can you do to lose weight during pregnancy? What weight-loss exercises are suitable for pregnant women?

1, take a walk

Any physical exercise should preferably include cardiovascular exercise, because it will help to enhance heart function and burn fat. Walking will be the simplest and most effective way to exercise. You can do it anytime, anywhere. Its requirements are not high, except for a pair of comfortable shoes. Walking is not only the best choice for beginners to exercise. Even obese people will benefit a lot from walking.

Experts say that walking for an hour can help burn about 500 calories. We know that if you eat 3500 calories, you can lose a pound, so we can expect that you can lose a pound by walking for about 7 hours-if you don't do anything else.

Walking also needs to be gradual and planned. It is best to walk for 5 to 10 minutes at first, and then gradually increase it to about 30 minutes at a time. It is best not to increase the time for more than 5 minutes at a time, and increase it once. It's better to increase the length of walking at the frequency you are used to.

Step 2 sit-ups

Who doesn't want to have a flat and tight abdomen? If we use proper and correct practice methods, we can also have the belly of our dreams. Sit-ups are a better way. Lie on your back on the ground or on the gymnastics mat, with your knees slightly apart, your legs at right angles, your hands crossed behind your head, and another person holding down the feet of the subject.

Elbows are required to touch knees when sitting up, and shoulders must touch pads when lying on your back. When doing sit-ups, our movements are often not in place. Usually our backs and shoulders are full of strength, but our abdomen has not been really exercised.

The fitness instructor thinks that in order to make the sit-ups more effective, you can try to make the following changes-only do 10 sit-ups per minute and keep them for 5 seconds when the upper body is at a 45-degree angle with the ground. This effect is much better than 1 minute 60 times!

What exercise can you do during pregnancy to lose weight by 4 1, or stand, or lie on your side, or sit down, tighten perineal muscles, including annular muscles of vagina and anus, and inhale at the same time. You will feel the pelvic floor lifted. When the vertex is mentioned, keep this state for 8- 10 seconds. Be careful not to hold your breath, inhale and exhale at a constant speed. Then relax.

2. Water exercise, as a special aerobic exercise, is of great benefit to pregnant women: the buoyancy of water can help pregnant women to support 10 to 13 kg more than before pregnancy, and the resistance of water can reduce the chance of joint injury that gradually relaxes.

Step 3 bend forward. Lie on your back on a flat surface with your legs bent, your feet slightly apart, and your hands on your thighs. Exhale, hold your head high, lean forward and let your hands touch your knees as much as possible. If you can't touch your knees at first, it doesn't matter. Keep doing it. Breathe in and relax.

How to lose weight during pregnancy without hurting your baby?

1, dietary pattern

Be sure to keep a regular diet during pregnancy, and it is enough to consume 1800 to 2400 calories a day. Irregular eating habits often lead female friends to gain too much weight during pregnancy.

Step 2 don't drink sweet drinks

Sweet drinks contain a lot of calories, which will make us fat after intake. I suggest you drink skim milk or low-fat milk.

Step 3 exercise

If we can persist in walking for 30 minutes or slowly every day, we can get some benefits from it.

Step 4 drink plenty of water

Take eight glasses of water a day-ten glasses of water is very important, which can make the body get the water it needs and reduce food intake.