4 Pregnancy Exercise Movement at Home
Windowofworld.com – Pregnancy exercise at home is more efficient because it can be done at any time, and saves time and money when compared to fitness centers. Of the many pregnancy exercises, there are several movements that you can easily do yourself at home.
Several studies have shown that pregnancy exercise has many health benefits for pregnant women, including increasing energy, reducing stress, improving sleep quality, and even addressing various complaints during pregnancy.
Some Pregnancy Exercise Movements at Home
Do not immediately think that all pregnancy exercises are complicated and require the assistance of an instructor. There are several options for pregnancy exercises that are easy and you can do yourself at home.
1. Wall push-ups
Wall push-ups are a type of push-up that is done by standing and resting on the wall. This movement is very good for maintaining healthy muscles and bones.
The trick, stand facing the wall, with a distance of 1 arm from the wall. Raise both arms straight ahead, shoulder width apart. Heap your palms on the wall, then bend your elbows while leaning forward until your face approaches the wall. Repeat this movement at least 10 times.
Step-ups are gymnastic movements like climbing stairs. The benefit is to strengthen the buttocks, legs, and legs muscles.
To do this move, stand on the floor then go up one step to the stairs or small bench, then go back down to the floor. Do it with your right and left foot alternately. Repeat this movement as much as you can.
3. Tailor sit
This movement aims to stretch the pelvic muscles and thighs. If done correctly and regularly, this movement can help reduce lower back pain.
You should sit cross-legged with your knees bent and your feet facing each other. After that, lean your body slightly forward and keep your back straight. Hold for a few seconds, then return to starting position.
4. Kegel exercises
Kegel exercises are very good exercises for pregnant women. The purpose of this exercise is to strengthen the lower pelvic floor muscles, including the bladder, uterus and large intestine.
Kegel exercises are very easy and can be done anywhere, whether at home, in the car, on public transportation, even while sitting in the doctor’s waiting room for routine pregnancy checks.
The trick is to tighten the lower pelvic floor muscles as if you are holding back urination. Hold for a few seconds, then relax the muscle again.
In addition to doing a variety of pregnancy exercise movements above, there are also yoga movements for pregnant women that are useful for relaxing and reducing complaints of back pain. In fact, a study shows that routine yoga can accelerate labor. If possible, you can invite instructors to the house to teach yoga movements that are correct and safe for pregnant women.
The most important thing you need to understand before doing pregnancy exercise at home is to consult first with an obstetrician, especially if you have problems in pregnancy. The doctor will explain to you about the exercises that can be done according to the conditions of your pregnancy.