Exercises for pregnant women to help with childbirth

Many monthly payments, intended during pregnancy. They are unwilling to move and just lie down to eat and drink every day. This makes delivery difficult for pregnant women. Most pregnant women need to undergo a caesarean section to give birth. So it does not mean that pregnant women can't do anything after they become pregnant. You can also do some appropriate exercises to strengthen your body muscles, which can help you give birth naturally. Let’s learn about some exercises that can help pregnant women give birth naturally.

Walking can help the fetus descend into the pelvis, relax the pelvic ligaments, and prepare for delivery. When taking a walk, it is best for the mother to walk, massage and talk to the baby at the same time. Walking can be arranged twice a day, morning and evening, each time for about 30 minutes, or three times a day, morning, noon and evening, each time for 20 minutes. It is best to choose a quiet place for a walk, without pollutants around, and do not walk along the road.

Exercises that help with childbirth 2. Climbing stairs

Climbing stairs can exercise the thigh and buttocks muscles and help the fetus enter the pelvis, so that the first stage of labor can come as soon as possible. Normally, my mother can climb the stairs in the apartment building where she lives, and find a small hill to walk around in the afternoon. If you feel tired, take a rest in time. When going down the stairs, pay attention to your step and pay attention to safety.

Exercises that help with normal childbirth 3. Horse stance

Hold the edge of the table with your hands, stand steadily with your feet, slowly bend your knees, lower your pelvis, and naturally separate your legs and knees until they are fully bent. Then, stand up slowly and push up with your feet until both legs and pelvis are upright. Repeat several times.

Exercises that help with normal childbirth 4. Waist exercises

Hold the back of the chair with your hands, inhale slowly, use your arms to exert force, stand on tiptoe, straighten your waist, and keep your lower abdomen close to the back of the chair. Then exhale slowly, relax your arms, and return your feet to their original position. Do this 5-6 times in the morning and evening.

Exercises that help with normal childbirth 5. Pelvic exercises

Get on your hands and knees, inhale and arch your back, exhale, raise your head and lift your upper body as high as possible, repeat 10 times.

Exercises to help with childbirth 6. Pelvic rocking

Stand on your hands and knees with your head and torso level. Squeeze your abdomen in and hold the position for a few seconds while gently rocking your back. Then relax your abdomen and back, lower your back, try to keep your back level, and repeat the above movements. This strengthens the lower back muscles and helps relieve back pain during labor.

Exercises that help with childbirth 7. Sit cross-legged with your feet facing each other

Keep your back straight, put your feet together, pull your heels inward, and slowly lower your knees. This can stretch the thigh and pelvic muscles, while improving the posture during delivery, maintaining pelvic flexibility, and enhancing blood circulation in the lower body.

Tips: If it is difficult to complete this posture, you can lean against a wall to support your back, or put a cushion under your thighs, but remember to keep your back straight.

8. Leg rowing exercise

Hold the back of the chair with your hands, fix your right leg, and make circles with your left leg. When you are done, return to the original position, then switch legs and continue. Do this 5-6 times in the morning and evening.