When pregnant women are pregnant, their waists will be under great pressure and they are prone to some waist problems. In fact, pregnant women can do more exercises to exercise their waist muscles during pregnancy. This will avoid waist problems and help with childbirth. So how do you think pregnant women should exercise their waist muscles? Let’s go take a look below!
Action 1:
First of all, the pregnant woman should lie on her back on the bed, making sure her back is close to the bed , both knees are bent, and the soles of the feet and palms should be placed flat on the bed. Pay attention to the fact that the abdomen needs to protrude upward like a bow, and then maintain it for about ten seconds, and then return to the original position. This action can relax the joints of the pregnant woman's pelvis and waist, and make the muscles at the exit of the birth canal soft.
Action 2:
Lant on all fours, lower your head and raise your back to make your back round. Lift your head, straighten your back, and lean back. The upper body moves slowly forward, keeping the center of gravity unchanged, and recovers after breathing. Do this action repeatedly. Do it 5 to 10 times in the morning and evening.
Action 3:
The pregnant woman sits on the bed, lies on her back with her shoulders close to the bed, and bends her knees at the same time. Be sure to keep your knees together. Then let the big and small legs swing in the left and right directions. During the process, you should pay attention to the fact that the movement should be rhythmic and slow. Then straighten your right foot and roll up your right knee at the same time. Your right foot must be flat on the bed. Next, slowly press your right knee down to the left, and then slowly move it back to its original position. Then lean in the opposite direction, and then perform this action alternately with your legs left and right. This action can be done in the morning, noon and evening. It is best to do it 5 to 10 times each. This action has a good effect on strengthening the softness and strength of the muscles of pregnant women.