Weight loss exercises that pregnant women can do

Pregnant women will continue to supplement nutrition for the growth of the fetus during pregnancy. Some pregnant women have a strong appetite, and excessive nutritional supplementation can easily lead to obesity and difficulty in delivery. Current medical advice is to encourage pregnant women to engage in appropriate exercise during pregnancy so that both themselves and their fetuses can be healthier. Pregnant women can also do some appropriate weight loss exercises to help them quickly regain their figure after giving birth.

Aerobic exercise for pregnant women to lose weight

It includes exercises such as brisk walking, jogging, cycling and swimming. Aerobic exercise has a certain intensity and requires new mothers to continue for a certain period of time without excessively consuming oxygen. Aerobic exercise during pregnancy can strengthen cardiopulmonary function and promote the body's oxygen absorption, so it has direct benefits for new mothers and fetuses. In addition, it can enhance blood circulation and reduce varicose veins during pregnancy; increase muscle strength and partially or even completely eliminate back pain and lumbago; increase physical endurance and prepare for childbirth; and may also help regulate blood pressure, blood sugar, and control excessive weight gain.

Weight loss exercises that pregnant women can do - water exercises

It includes exercises such as swimming and water aerobics. As a special type of aerobic exercise, water exercise is extremely beneficial to new mothers: the buoyancy of water can help new mothers support 10 to 13 kg more weight than before pregnancy, the resistance of water can reduce the chance of injury to gradually loose joints, and water's better conductivity than air means new mothers don't have to worry about excessive increase in body temperature. What's more, the fun of water exercise is an irresistible temptation for anyone.

Weight loss exercises that pregnant women can do--Kegel exercises

This is a sport that is good for adult women who are having their periods, and it can be done at any time and any place. Its main mode of movement is accomplished by voluntary contraction of the pelvic floor muscles (groups). This exercise can strengthen the strength of the lower uterine supporting muscles, vaginal sphincter, and urethral sphincter. Doing 2 to 3 sets of Kegel exercises every day during pregnancy and postpartum, with each set of 10 to 15 times, can ensure that these muscles of women can complete the tasks of pregnancy and childbirth well, reduce the chance of perineal tear during delivery, and promote the vaginal sphincter to recover its elasticity as soon as possible after delivery.

The specific method of Kegel is: new mothers can stand, lie on their side, or sit down, and tighten the perineum muscles, which contain the circular muscles of the vagina and anus, while inhaling. You will feel a lifting sensation in your pelvic floor. When you reach the top, hold this position for 8-10 seconds. Be careful not to hold your breath, but inhale and exhale at a constant speed. Then relax. Whether the Kegel exercise is completed correctly can be checked by doing the contraction and lifting movement while urinating. If the pause in urine flow can be reduced, it means that your action is correct. Persisting in doing this exercise will be beneficial to the lifelong health of women's reproductive and urinary systems.