How much exercise is appropriate in late pregnancy

In the later stages of pregnancy, the pregnant woman's body becomes very heavy. At this time, pregnant women must be very careful not to give birth to premature babies. Otherwise, there may be risks if the fetus is not born fully mature. In the later stages of pregnancy, some fitness exercises are actually necessary. However, the best way to relieve the pain is to do some exercise. This article will introduce several types of exercise suitable for the late pregnancy.

1. Self-pressure release method

A. Lie flat on the bed with a pillow and your hands by your sides.

B. Close your eyes slightly, release the pressure in your whole body, and breathe slowly. With every breath, the body releases pressure.

Frequency: Continue for about ten minutes.

Effect: Relieve muscle tension and anxiety.

2. Abdominal breathing exercise

A. Lie flat on the bed, place a pillow in front of your knees, and place your hands at your sides.

B. The abdomen swells when you breathe in and contracts when you breathe out. Avoid exerting force and keep it relaxed naturally.

Frequency: Stop and take a short break after every five or six times.

Function: Relieve muscle tension and anxiety.

3. Abdominal muscle fitness exercises

A. Lie flat on the bed, put your hands under your waist, and bend your feet with the soles of your feet flat on the ground.

B. Press your waist slightly toward your hands while breathing in and release pressure on your whole body while breathing out.

Frequency: Do ten times.

Function: Relieve low back pain, improve abdominal and back muscle strength, and assist in the successful delivery process.

4. Relieve intervertebral disc fitness exercises

A. Squat on the ground with your feet, support your body with your hands, let your head hang down, and relax your shoulders and back along with your head, so that your spine is arched.

B. Then divide the life equally, lift the shoulders and back up with the head, and bend the spine downward.

Frequency: Do ten times.

Function: Relieve low back pain, improve abdominal and back muscle strength, and assist in the successful delivery process.

5. Perineum muscle fitness exercise

A. Lie flat on the bed, put your hands on your waist, and bend your feet with the soles of your feet touching the ground.

B. Tighten the anus, perineum and urethra while breathing. Hold for five to six seconds, then release the pressure and continue.

Frequency: Do ten times.

Function: It can improve the strength and control of the perineal muscles, assist pregnant women in childbirth, and prevent urinary incontinence after giving birth.

The article explains in detail five types of exercise suitable for the late stages of pregnancy. These types of exercise are very relaxing and can stretch the bodies of women in the late stages of pregnancy, which is more beneficial for future childbirth. As a pregnant woman, you must read the article carefully and exercise according to the methods in the article. It is good for yourself and your fetus.