During pregnancy, our expectant mother gains approximately 9-12 kg. A surplus more than normal will have undesirable consequences for both the mother and the baby. Therefore, it is necessary to prepare physically for birth.
The exercises you do throughout your pregnancy will make it easier for you to return to your normal weight after birth.
You can start pregnancy exercises (if your doctor deems it appropriate) in the 4th month. But the correct thing is to start in the 5th or 6th month.
Relaxation exercises make it easier during pregnancy and birth. It increases the blood flow to the placenta, eliminates stress during birth and allows you to easily cope with pain.
Exercises should be done for 20 minutes a day, starting with relaxation movements.
The purpose of exercises during pregnancy is not to provide "painless birth" but "fearless birth"...
All exercise movements activate the raw muscles in the body. Exercises performed during pregnancy aim to enable the expectant mother to breathe comfortably and deeply, and to manage the hip-abdominal and leg muscle groups that affect her birth.
Benefits of Exercise During Pregnancy
- It not only shortens and facilitates the birth, but also helps the baby. It is beneficial for health.
- It significantly reduces labor pains.
- It serves beauty as well as health. It provides nutrition to the skin by regulating blood circulation. Corrects posture. It allows you to know your body and therefore eliminates fear and builds self-confidence.
Things to Pay Attention to During Exercise
- Do not make the exercises tiring. The aim is not to tire you out, but to invigorate you.
- A warm, ventilated room for exercise. You will need a mirror to check yourself with, a blanket to spread under you, and a stool. Also, make sure you wear light clothing that does not restrict your movements.
- Be sure to urinate before you start exercising. Schedule your exercise time at a time when you will not be disturbed by doorbells, phones, etc.
- It is very important to do exercises regularly and systematically. When you first start, do each exercise 2-3 times for 5-10 minutes, then 15-20 minutes a day. Please do not take a break from the exercises.
- Stop exercising immediately in case of any pain!
- Never lie on your back during the last period of pregnancy.
Getting Started with Pregnancy Exercises
The first thing you need to learn in these special exercises is the basic posture:
- The head will be kept in an upright position
- The neck will be tense
- Shoulders will be straight
- Keep your back in an upright position, do not bend
- Stretch your abdomen
- Do not bend your knees
- Keep your feet parallel to each other
Exercises to Strengthen Hip Muscles
- Exercise - 1
- Exercise - 2
- Exercise - 3
- Exercise - 4
- Exercise - 5
- Exercise - 6
- Exercise - 7
Breathing Exercises
- Light Breathing
- Deep Breathing
- Frequent Inhalation
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