Can pregnant women do leg lifts?

Compared to what we have heard in the past about being cautious during pregnancy, many pregnant women nowadays can really do it. Some can still drive and go shopping in the late stages of pregnancy. Although pregnant women do not need to be so cautious, they still need to be careful about leg-lifting exercises that may involve the belly. It is best to do leg-lifting exercises while lying on the bed. When standing, it is easy to lose balance when lifting the legs due to the protruding abdomen. Doing this set of exercises in bed can relieve lower back pain.

1. Pelvic and back swinging exercise

Method: Lie flat on your back with your hands on both sides of your body, bend your knees and keep them together, keep your calves perpendicular to the ground, and place your feet shoulder-width apart with the soles of your feet flat on the bed. Use the strength of your feet and shoulders to slowly lift your hips and back while contracting your hip muscles and rocking. Then spread your knees apart and slowly return to the original position. Do it 5 to 6 times in the morning and evening.

Purpose: To relieve back pain and enhance the elasticity of vaginal and perineal muscles.

1. How to sit cross-legged: Sit flat on the bed with your knees apart and your calves crossed in parallel, one in front of the other. This can exercise the tension of the groin muscles and joint ligaments to prevent cramps caused by the pressure of the uterus in the late pregnancy. Start doing it 3 months after pregnancy, try it once a day, and gradually increase the time from 5 minutes to 30 minutes.

2. Leg lifting exercise method: Lie flat on your back and raise your legs against the wall for about 5 minutes, with your legs perpendicular to the bed.

Purpose: To promote blood circulation in the lower limbs, avoid varicose veins, and increase the tension of the spine and buttocks muscles.

3. How to do waist and back exercise: Lie flat on your back, bend your knees, hold the lower edge of the knee joints with both hands, lift your head and upper body upwards, keep your chin as close to your chest as possible, arch your spine, maintain for a few seconds and then return to the original position.

Purpose: To relieve back pain during pregnancy.

2. Pelvic and back swinging exercise

Method: Lie flat on your back with your hands on both sides of your body, bend your knees and keep them together, keep your calves perpendicular to the ground, and place your feet shoulder-width apart with the soles of your feet flat on the bed. Use the strength of your feet and shoulders to slowly lift your hips and back while contracting your hip muscles and rocking. Then spread your knees apart and slowly return to the original position. Do it 5 to 6 times in the morning and evening.

Purpose: To relieve back pain and enhance the elasticity of vaginal and perineal muscles.

3. Back muscle exercise

Method: Kneel down with your body forward and your palms on the ground. Your thighs and arms should be perpendicular to the ground. Repeat the upward and downward arching movements of your waist and back.

Purpose: To relieve back pain.