Today we bring you a few small exercises that you can do during pregnancy. We will especially work those muscles that are most affected at this stage of life to get relieve discomfort arising to you during pregnancy.
Physical activity during pregnancy has proven to be beneficial both for the mother and the baby. Maternal level, produces the benefits both physically and psychologically, including lower risk of developing obesity, gestational diabetes, more elastic joint and lower rate of depressive symptoms and insomnia. In addition, the exercise will make you come more prepared childbirth and will facilitate you the recovery. On the other hand, it will help you to relieve edema of extremities and back pain.In regards to baby, there are also some benefits, like for example a reduction in the rate of body fat that stays at later stages.
Even so, it is always essential to consult the doctor the type, intensity and exercise time advisable to do so, the baby, or the pregnant woman can run no risk.
The muscle groups that we are going to work are the pelvic floor and the transverse abdominal. These two are those who most suffer during this stage of life:
Pelvic floor is a set of muscles and ligaments that close the abdominal cavity in its bottom and during these nine months, is subjected to heavy pressure due to the growth of the fetus.
The transverse abdominal is a real strip of our body that picks up the gut and which holds more weight than normal during pregnancy with maternity clothing.
I quote below 4 simple exercises and you will only need one fitball (to choose your fitball, you refer to this post ) for its realization.
1 draw infinite with hip: sit on top of the ball with your knees at an angle of 90 degrees and back completely straight.Once in this position, with controlled and gentle movements on the fitball, draw infinite with the hip for half a minute and after rest another half minute we will repeat the exercise.
- anteversion-retroversion of the pelvis:will put us in the same position as in the previous year, and after inspiring filling the ribs, while we let the air will try to bring the navel towards the chest slightly bending the back.Then, while we take the air we will hip back and again repeat the process. We will make each breath ten times and after rest a minute we will repeat the exercise.
3pelvic contraccion-relajacion: though we may seem difficult to contract and relax a muscle that we hardly know, all we have done ever in life, since it is the same movement that which you do when we want to withstand the urge to urinate. To do this, sitting on the fitball, we contraeremos the pelvis during 5 seconds, with another 5 seconds of relaxation, repeating the process 10 times. If it costs us much enduring contraction for 5 seconds, it will be enough to start with 3, and to go working the area we gradually increase the duration.
4 pelvis rising: once sitting on the fitball, will be taking little steps forward with the feet, so we go sliding for the ball, until it is at the height of our blades. Once in this position, we will make slow movements of uprisings of the pelvis, to form a straight line from the knees up to the chest. Repeat the exercise 10 times.
After these exercises that work those two muscle groups so resentful during the pregnancy, we explain a simple exercise that will help you to relieve swollen legs. To do this, sitting on top of a Chair, we estiraremos one of the legs and will make small circles with it. Thanks to this, we will improve the circulation, causing the blood to flow better and will be able to reduce retention. After about 10 seconds, we will make the same with the other leg.
Another important aspect besides the exercise, is the subject of nutrition. Finally and ultimately it will be the source of power both the mother and the baby, so largely will be responsible that we are kept healthy during pregnancy. The nutrition blog you will find information about the theme and recommendations that will help you keep some eating habits appropriate during this stage of life.
Finally, just remember the importance of always consult your doctor before you do any kind of exercise so as not to endanger the mother or baby. Because this moment of life is a very special time and we have to enjoy it.
Enjoy this stage and see us in the room!
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