Learn how to safely exercise during pregnancy.
It has been shown that exercise during pregnancy reduces the incidence of back pain and swelling. In addition, women active during pregnancy generally have higher levels of energy, give birth to healthier babies and faster recovering after giving birth.
The fact to keep in mind:
- Talk with your doctor before starting a regular exercise Prenatal
- Try to exercise regularly - at least 3 times a week
- Drink plenty of water before exercise and during the
- After the first trimester, avoid exercises on the back or the breath-holding
- Do not perform exercises that involve the risk of abdominal trauma or loss of balance
- Keep your heart rate below 140 per minute
- Participating in exercises with low risk and avoid exercises that require bouncing or jerking, as well as any contact sports
Take care of choosing the right nutrients in your diet
Relax - listen to your body and your doctor. Talk to your doctor about choosing the right exercises.
walking
The ideal kind of activity with a low level of risk. Walking give you activity, enhance muscle endurance and rear.
Swimming / aqua aerobics
It offers many of the same benefits as walking, provides your child with the supply of oxygen and reduces the risk of your discomfort associated with pregnancy.
Półprzysiady and exercise your back against the wall
These exercises strengthen your legs and help in opening the pelvis to allow the baby out into the world. Stand back to the wall, with your feet shoulder width apart. Taking care of the back support, slowly bend your knees as if you were going to sit down. Basing his hand at a height just above the knees will help to achieve a balance. Do not sit so low, however, slid to his knees farther than the toes. Keep in półsiadzie position for a few seconds, then return to the previous item up. Repeat 3-5 times, up to 10 repetitions.
cat back
Excellent exercise for strengthening the abdominal muscles and increase flexibility of the back muscles. Rocking the pelvis helps in reducing back pain and alleviate the hardships of childbirth. We Klęk supported, spacing your hands shoulder-width apart, knees and feet - hip. The head should form a straight line with their backs. Gaze downward. From this position we begin to traverse the ridge cat. Gently pushes up the spine at the same time moving the pelvis forward. This movement is performed during exhalation, returning to the starting position is inhaling. Hold this position for a few seconds, and then rest, not allowing the sagging abdominal muscles. Repeat 3-5 times, up to 10 repetitions.
Kegel muscle exercises
These exercises strengthen the pelvic muscles. They are useful during labor and help avoid the formation of hemorrhoids and loss of bladder control. Pretend that you are trying to refrain from urinating, tightening the muscles around the vagina and rectum. Hold this position for five seconds, then relax muscles. Repeat 4-5 times in a row. You can do the exercises even when working at a desk or watching television.
sit cross-legged
This exercise strengthens the muscles of the inner thighs, back and pelvis. Sit on the floor, bend your legs and the soles of your feet soles. Knees should be loose and fall to the floor. Then, slide feet close to your body. If you are not yet so stretched, just cross your legs together. Try to sit in such a position a couple of times a day.
