Many pregnant mothers are worried about getting out of shape after pregnancy, and there are too many examples that they are slim and fat once they are pregnant and never recover. At present, the whole network is full of slim bodies of stars who have recovered quickly after giving birth, but what should we do about it?

Here, I would like to remind pregnant mothers that they must have a physical examination before exercise, and ask the doctor if they can exercise, what exercise they can do and follow the doctor's advice.

In terms of intensity, exercise intensity can be controlled by two-way evaluation of heart rate and self-feeling. Pregnancy suggests that the heart rate per minute should not exceed 145 beats per minute, and the minimum heart rate should be higher than 1 10 beats per minute.

In the way of exercise, we should choose safe exercise that can improve our chances of natural delivery and make the fetus grow healthier. 1, Kaigl movement

With the enlargement of the uterus during pregnancy, the pelvic floor muscles are compressed to varying degrees. Excessive pelvic traction during delivery leads to pelvic floor muscle injury, so many pregnant mothers have urinary incontinence and uterine prolapse after delivery.

Therefore, it is very important to exercise pelvic floor muscles throughout pregnancy, and Kaigl training is recognized as the best exercise method for pelvic floor muscles. While exercising pelvic floor muscles, it can also strengthen the supporting muscles, vaginal sphincter and urethral sphincter in the lower part of uterus, and provide good support for pelvic organs.

Action essentials: Choose a comfortable posture, you can lie down or sit in a chair, contract and relax the pelvic floor muscles at a uniform speed, cooperate with breathing, tighten for 5 to 10 seconds at a time, then slowly relax and cycle.

Frequency: 3 groups at a time, each group 10 times, and you can practice many times a day. The biggest feature of Kaigl training for pregnant women is that there is no constraint on the training venue.

Note: Empty the bladder before training, always focus on the pelvic floor muscles during contraction, and inhale and exhale evenly during exercise.

Step 2 stand against the wall

Many pregnant mothers have the problem of backache and hunchback. This is because with the increase of the belly, the center of gravity moves forward, which brings great pressure to the waist, back and shoulders. Therefore, pregnant mothers should strengthen the muscle groups of the back and shoulders, enhance the endurance of the muscles and relieve the tension of the back muscles.

Standing on the wall is a good way to relieve the symptoms of appeal, but pregnant women are different from us. Details are as follows:

Action essentials: The whole action should be carried out slowly. Stand with your feet at a certain distance from the wall, stand with your back against the wall and relax your waist.

Note: Be careful not to hold your breath. When standing, you should decide the standing time according to your own feelings, or you can do it several times in a short time, for example, 3-5 minutes each time, three times in each group.

In addition to the above two classic pregnancy exercises, swimming, walking, dancing and yoga are also good pregnancy training programs.

Of course, the diet during pregnancy is also closely related to the health of the body and the baby. It is not the so-called eating and drinking, and then it is popular for pregnant mothers.