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5 pregnancy exercises at home

pregnancy exercises at home

The benefits of pregnancy exercises at home, these were especially useful during pregnancy. It is at this time when the body changes in a really meaningful way. And it is at this stage that the exercises for pregnant women at home that we present today will help you improve your well-being.

Improving body composition, increasing our energy, not gaining much weight and resting better, are some of the many benefits of physical exercise in pregnant women.

During pregnancy, accompanying the evolution of the body with gymnastics is also important to eliminate any type of muscle pain. But it is also for exercising the pelvic floor, a very favorable activity for pregnancy and postpartum.

For mothers who want to do exercises at home or for those who do not have much time to move to a specific center, then we leave you the best movements. However! It is essential that before doing so, consult with a medical specialist on the subject. An individualized diagnosis will be necessary to assess whether we can perform these exercises at home for pregnant women.

Pregnancy exercises at home
Arm stretches

An easy exercise, practically all of you can do it. We must stand up, with legs apart and knees semi flexed, extend one arm up first and then the other. We have to perform the exercise for 2 or 3 minutes. It is one of the best pregnancy exercises at home.

Benefits of this exercise:

It will help us open Open the ribcage, allowing the baby and mother to get more air. The latter will help relieve the pain of ribs or drowning we may have.

It helps with blood circulation

Heel lifts for twin

Standing, with your back and legs straight and your hands at your waist, raise your heels off the floor for approximately two seconds. We must perform two sets of 15 repetitions. It is one of the best exercises for pregnant women at home to be so soft.

Benefits of this exercise:

Without a doubt, it is an excellent exercise to improve body circulation. Especially in the lower train.

It helps reduce the feeling of heaviness in the legs and cramps.

Pelvis extensions

Standing up, with our backs straight, hands at the waist, legs apart and knees semi flexed, the task will be to move the pelvis back and forth. To do this, we will have to bring the hip to the midline without making an exaggerated extension of the lower back. We must repeat the exercise for 2 or 3 minutes

Benefits of this exercise:

It allows the lower back to release tension

Improves the mobility and strength of the buttock and pelvis

It will reduce the chances of suffering pain in the sciatic nerve

Iron with knees supported

In quadruped, and trying to keep the forearms and knees resting on a firm and comfortable mat or base, we have to move the pelvis to one side and to the other with smooth and pendular movements. The sequence of the movement should be carried out continuously for 3-4 minutes. As we gain practice, we will increase the time.

Benefits of this exercise :

It allows the lower back to relax, through the sciatic nerve. This will help the baby to settle in the birth canal. It is for this reason, why this exercise is usually also performed with the help of obstetricians during childbirth.

Spine stretches

Lying on your back on a firm and comfortable mat or base, with your knees to your chest and your hands holding them, we must slowly swing to one side and the other. We must try that the knees do not touch the floor and keeping the column supported on the mat/floor. Repeat the exercise for 3-4 minutes. It is one of the best pregnancy exercises at home.

Benefits of this exercise :

Massage the lower back, lightening the waist and also allowing the spine to rest in general to the shoulders.

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