What exercises can pregnant women do?

After pregnancy, many people mistakenly believe that pregnant women should walk less so that the fetus in the belly can grow healthily. In fact, this kind of thinking is the most wrong. Pregnant women need to walk more or do some exercises during pregnancy. If pregnant women do not stretch their muscles for a long time, it will be particularly easy to cause muscle atrophy, which is not conducive to the development of the fetus.

Here are some common methods:

1. Cross your legs, clamp them inwards, close your anus tightly, lift your vagina, and then relax. After repeating 10 times, put the lower leg on the upper leg and repeat 10 more times.

2. Lie on your back with one leg straight and the other slightly bent. Use the toes of the straight leg to tighten the muscles of the thigh, arm and anus, and then relax. Alternate legs and repeat 10 times a day. This exercise for pregnant women uses the contraction of the thigh muscles to relieve fatigue, numbness and cramps in the calves and feet.

3. In addition, pregnant women's pelvis and back swing need exercise, the method is:

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.

4. Pregnant women also need to do perineal contraction exercises (Kegel exercises), the method is:

Inhale and tighten the muscles around the vagina and anus (ani lifting maneuver), just like holding back a bowel movement or urine, hold your breath for 3 to 5 seconds, then slowly relax and exhale. You can do it at any time, while resting, sitting, lying down or walking.

The above are some exercises that pregnant women can do. There is absolutely no need for pregnant women or their families to keep them under surveillance and prevent them from moving. In fact, pregnant women are not as fragile as we think. Only appropriate activities during pregnancy can help pregnant women better prepare for pregnancy.