Exercise suitable for the third trimester
(1) Wax blowing exercise: exercise abdominal muscles. Relaxed abdominal muscles can be restored after delivery. Lie on your back, bend your knees, stand your fingers 30cm away from your mouth, treat your fingers as candles, and blow out the candles with forced exhalation.
(2) Pelvic movement: relax the joints and muscles of the pelvis to make it flexible and convenient for delivery. Bend one knee, slowly lower the knee to the outside, left and right 10 times. Bend your knees, swing left and right to the bed surface, and slowly relax, left and right 10 times.
(3) Cross-legged exercise: relax pubic symphysis and femoral joint, and stretch pelvic floor muscles. So that the fetus can pass through the birth canal smoothly. Sit up straight, put your feet together, pull your hands to your body, and move your knees up and down like butterflies flapping their wings. 10 times. In the same posture, inhale and straighten your back, exhale and lean forward slightly. 10 times.
(4) Foot movement: first put one leg on the other leg, then put it down, repeat 10 times, increase the height every time you lift 1 time, then change the other leg, and repeat 10 times. Then cross your legs and clamp inward, close your anus, raise your vagina, and then relax. After repeating 10 times, put the calf on the thigh and repeat 10 times.
(5) Abdominal muscle exercise: Exercise the abdominal muscles that support the uterus. One leg flexes, stretches, flexes and stretches, left and right 10 times. Bend your knees, one leg up, down, up, down, left and right 10 times.
(6) Pelvic movement: put your hands and knees on the ground, inhale and hunch over, exhale, raise your head at the same time, and raise your upper body as high as possible. Repeat 10 times.
(7) Climbing stairs: Many doctors will tell expectant mothers who have not moved after the expected date of delivery. Go climb the stairs! ? Yes, climbing stairs can exercise the muscles of thighs and buttocks, help the fetus enter the basin, and make the first stage of labor come as soon as possible. Usually, my mother can climb the stairs of the apartment building and take a walk in a hill in the afternoon. If you feel tired, rest in time, watch your step down the stairs and be safe.
The benefits of exercise during pregnancy
1. It can effectively relieve the physical and mental fatigue of pregnant mothers, promote the happy mood of pregnant mothers, have a certain impact on the baby in the belly, and promote the baby's personality development.
2. Pregnant mothers should supplement nutrition during pregnancy, especially in the second trimester. The baby needs to supplement more food for growth. Proper exercise can promote digestion and absorption, which can make the baby in the belly absorb nutrition better and grow better.
3. Exercise can exercise the physical quality of pregnant mothers, improve immunity and lay a good foundation for the health of the fetus.
4. Exercise is not only to exercise the psychology of pregnant mothers, but also to exercise the pelvic muscles and joint activities of pregnant mothers, so as to create favorable conditions for natural delivery in the future.
Precautions for exercise during pregnancy
1. The premise that pregnant mothers should pay attention to is not to feel too tired. If they are tired, they should stop exercising. And control not to sweat, because the pregnant mother's resistance is not good, sweating is easy to catch a cold, posing a threat to the baby's health.
2. Remember to drink plenty of water during exercise and replenish water in time, but you can't choose to drink drinks, especially cola and some sports drinks.
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