How much exercise should a pregnant woman do in a day?

After pregnant women become pregnant, they need to be particularly careful and cautious about their diet and lifestyle habits. Although pregnant women should rest more, they also need to engage in appropriate activities. Therefore, they need to do some exercise every day and cannot lie in bed all the time. Otherwise, their weight will gain too fast, which is unhealthy for the fetus and will also induce a series of gynecological diseases. Here are some exercises that pregnant women can do.

Ankle Movement

As the weight of the fetus increases, pregnant women need to make their ankle joints flexible and strong in order to walk easily. In addition, this exercise also helps to eliminate swelling in the feet during late pregnancy.

1. Lie on your back.

2. Swing your ankles left and right 10 times.

3. Rotate your ankle left and right 10 times.

4. Move your ankle back and forth to fully stretch and contract your Achilles tendon 10 times.

Foot Exercises

1. Put one leg on top of the other leg, then put it down, repeat 10 times, increase the height each time, then change to the other leg, and repeat 10 times.

2. Cross your legs, clamp them inward, 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.

Abdominal muscle exercises

Exercise the abdominal muscles that support your uterus.

1. Bend and stretch one leg, bend and stretch it, 10 times each.

2. Bend your knees, lift one leg up, then put it down, lift it up, then put it down, 10 times each.

Movement of the pelvis

Relax the joints and muscles of the pelvis to make them flexible and facilitate normal delivery.

1. Bend one knee and slowly lower it outward, 10 times each way.

2. Bend your knees and rock left and right on the bed, then slowly relax. Do this 10 times each way.

Cross-legged exercise

Relax the pubic symphysis and hip joints, and stretch the pelvic floor muscles. This allows the fetus to pass smoothly through the birth canal.

1. Sit up straight, put your feet together, pull them towards your body with your hands, and move your knees up and down like a butterfly flapping its wings. 10 times.

2. In the same posture, inhale and straighten your back, exhale and lean your body slightly forward. 10 times.

The above introduces many exercises that pregnant women can do every day. The amount of exercise in these exercises is relatively small, and pregnant women will not feel very tired. Pregnant women need to exercise every day, but the amount of exercise should not be too much, and they should not do some strenuous physical activities. It is best to do some static exercises such as fitness or yoga.