Exercise during pregnancy has great benefits for both the mother and the baby, such as healthier pregnancy, faster delivery, easier recovery after childbirth, increased brain stimulation for the baby and so on. Exercise at least 3 hours a week, a little every day. Continue to work hard and add these exercises to your training courses regularly to make your posture look great and your core strength and booty improved.
Credit: strengthen fitness / core sports company. Credit: strengthen fitness / core sports company. do a squat first, with the weight on the heel, and hang it on a light weight dumbbell (about 5 pounds), to avoid crouching hips. Press your hips back. Then, exhale and stand up, make a light Kegel and "hug your baby," while raising your arms to shoulder height. Repeat 20 to 30 times. points: strengthen fitness / core sports company. Advertisements stretch your back safely while strengthening your core muscles during pregnancy. Listen to your body through a range of exercises that feel good about your body. Note: This is not a planking exercise. Be sure to keep your hips above your knees or behind your back throughout the workout. How to do it: start kneeling and put the ball near your body. Exhale and start moving. First put your chin back, then slowly extend your spine. Inhale to maintain this position, take a deep breath to the abdomen, and at the same time gently pull the shoulders away from the ears, so that the lower back slightly arched, into a comfortable position (do not arched too far, apply pressure to the lower back). Exhale to start moving back to the starting position, gently make a Kegel and "hug your baby", hug your spine and press your hand on the ball. Return to the starting position. Three to six times a day. points: strengthen fitness / core sports company. points: strengthen fitness / core competitive company. these basically have the same benefits as squat, but also help you improve your lower body endurance by not allowing your quadriceps and calves to rest too much between repetitions. How to do it: start with a wide squat position and focus on the heel. Lift up your heels and keep your weight. Grab a strong support, such as a chair or sofa, to increase balance. Exhale to raise the pulse a few inches, keeping the hips back and the heels up. Inhale and lower your back a few inches (avoid buttocks). Do 20 slow pulses or until you feel a burn on your leg. If raising your heel is too challenging, keep your heel on the ground and complete your pulse. Credit: checked up fitness / core athletica Inc. if you are experiencing any ligament strain (pain in the front of the hip), now don't do lunge, but do squat exercises or hamstring beating. How to do it: starting from the forward lunge position, keep the center of gravity in the heel of the front leg, and extend the arm upward into the "V" position. Exhale to allow your hind legs to pass through standing, using your deep core muscles to allow your legs to pass and lift. You can modify it by placing your hind leg next to your standing leg. Inhale when you return to the starting position. Repeat 10 to 15 times, then change sides. If you like, you can add two to five pounds of light dumbbells to increase the challenge. points: strengthen fitness / core competitive company. this combination practice strengthens your deep core, improves your posture, and keeps your booty up and strong. In addition, the hips feel great. As the pregnancy progresses, you may need to reduce your rotation range. How to do this: squat in a wide place, rotate your feet slightly outwards, put your weight on your heels, and lift a shoulder width fitness belt on your head. Exhale and stand up, while pulling the strap to the chest, rotate to the right, allowing the hips to rotate with the torso and heel, lifting and rotating. It's important to rotate your hips and torso together during pregnancy. Inhale back to center, squat down, and extend arms up. Exhale and stand up, rotate to the other side, pulling the bandage toward the chest, allowing the hips and heel to rotate with the torso. Take turns doing 20 repetitions. Credit: strengthen fitness / core competitive company. reverse flight keeps back strong during pregnancy. If you start to feel tension in your neck, reduce the weight of the dumbbells and make sure your elbows are slightly bent. How to do this: stand with your knees slightly bent and turn forward on your hips, while gently "hugging your baby" to avoid bending your back. Put your arms in front of you and hang them on a pair of dumbbells (about 5 pounds). As you inhale, pull your elbows up and back until your arms are in line with your chest. Keep elbows soft and chest high. Inhale back to start.Repeat 10 to 15 times. points: strengthen fitness / core competitive company. but you can't find the "bat wings" to reduce those troubles. As many women say, the extra fat on triceps, this sport will help regulate and strengthen this area. How to do this: stand with your knees slightly bent, turn forward from your hips, and gently "hug your baby" to avoid bending your back. Put your arms aside, slightly behind your back, and hang them on a pair of light dumbbells (3 to 5 pounds). Inhale, bend your elbows slightly, then exhale, straighten your arms back and squeeze your triceps. Repeat 20 times. Credit: strengthen fitness / core competitive company. Credit: strengthen fitness / core competitive company. points: checked up fitness / core athletica Inc. this is the most popular prenatal exercise for many women, helping to stretch those tight hips and abdomen. If it's challenging to sit directly on the floor, grab the pillow and put it under your hips. How to do it: Advertisements when sitting, the right leg is bent in front of the body, the left leg is curled up behind, and the right hand is placed on the ground behind the body. Exhale when your left hand is over your head, press your hips up, and lift your knees up. Inhale down and bring your hips back to the floor. Repeat three to five times, then change sides. points: checked up fitness / core athletica Inc. this is a perfect exercise at the end, your body can rest, relax and charge. How to do it: start sitting on your feet with your knees open to make room for your abdomen. Reach in front of you. Then, relax your hips, upper body and neck. Take a moment to focus on your deep breathing and take three to five slow deep breaths (or as long as you want). Credit: strengthen fitness / core sports company. Advertisements prenatal exercise safety tips: all pregnant women should do exercise before exercise. Always discuss your exercise plan with your doctor and get approval for exercise. Listen to your body, and if you think a sport is not for you that day, skip it and move on to the next sport. You can also use the conversation test to determine how hard you work out. Try to exercise to a level where you can easily talk to others. If you find yourself nervous, you need to reduce your intensity. In addition, it's important to use the right form in each exercise, focus on your breathing, gently make a Kegel and "hug your baby" to activate your deep core muscles in each exercise and move your body regularly.
1. Squatting is a good exercise for every stage of pregnancy. In addition, squatting also helps strengthen the lateral muscles of the pelvic floor and abdomen (deep core), which you can use to help push your baby out during childbirth. How to do it:
2. Roll forward
3. The hamstring pulse can help you keep your booty up throughout your pregnancy. How to do it: land on all fours, with a small weight (two to three pounds of dumbbells) placed on one leg behind the knee (or not at all). Find a comfortable starting position, keeping your legs bent back and your thighs parallel to the floor. Avoid over arching your lower back and remember to gently "hug your baby." Do 20 to 30 slow pulses with the heel pressed up. Release and switch outriggers. Two or three groups, alternating.
4. Squat pulse
5. Full forward lunge
6. Squat + horizontal pull + rotation
7. Lean reverse flight
8. Triceps pulse
9. One of the keys to the outer thigh burning device is to keep the spine in a neutral position and not let your back bow or bend. How to do it: land on all fours, exhale, move your left leg up and back, away from your body, rotate your hips and torso slightly, but still press through your heels. Inhale and bend your legs back. Do 20 slow moves before changing sides.
10. Use this exercise to strengthen and open your flexors. How to do it: lie on your side, put your hips on top of each other, bend your knees slightly, and exhale to rotate your upper legs sideways. Inhale and rotate your legs back, tapping your upper knee to your lower. Repeat 20 times, then change sides.
11. Mermaid stretch
12. Children's posture
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