most effective workouts in preparation for natural childbirth are exercises to develop strength and endurance of the major muscle groups involved in the appearance of a baby into the world.During the whole period of pregnancy, special attention should be paid back muscles as a whole and, in particular, lumbosacral, the muscles of the legs and buttocks.What are the dates of exercise and exercise during pregnancy should be done?
addition to the growth of general endurance, special exercises allow maximum efficiency to maintain the health of the entire musculoskeletal system, but most importantly - the spinal column.Because of the ever-growing and increasing fetal abdominal shifting the center of gravity forward.As a consequence - the load on the lumbosacral region increases.That is why during pregnancy, women are often concerned about the sharp pain in the lumbar, sacral, and interscapular areas.
• Many women learn that strong abdominal muscles contribute to the favorable course of pregnancy, childbir
exercises to improve mobility in the pelvic joints and elasticity of the muscles of the perineum
- Lie on a hard surface, on his back, knees, spread to the side and gently push to the chest, feet skrestnye.Follow swaying her hips from side to side 16-30 times.
- Sit on your heels, feet together, knees, spread to the sides, palms place on the floor (or on a fitball, on a chair).Lift your head up, inhale, tighten the muscles of the back, slightly arch your lower back, exhale, chin to your chest and relax.
- Get on all fours, the emphasis on the elbows or wrists.In this position, slowly swing the hips back and forth, left and right.Looking ahead.
Exercises Workout, direct and oblique abdominal muscles during pregnancy
- Lie on your back, place your feet on the floor, hands behind head, elbows dissolve in hand, inhale.Lift up the body and exhale.
- starting position, as in the previous exercise.Lift the right leg to the chest, not straightening the knee, exhale.Inhale and return to starting position.Repeat with the other leg.
- Lie on your back, feet on the floor, hands are placed along the body, lift the shoulders and shoulder blades off the floor, inhale and stretch the heel of the right foot, exhale.Return to starting position.Repeat the movement, stretching to the heel of his left foot.
- Stand with feet apart, hands on his belt, do torso from side to side.Complicate this exercise, picking up a dumbbell weight of a small (1.5-2 kg).
exercises to develop strength and increase the elasticity of the muscles of the vagina
in any position - sitting, lying down, standing up - draw the crotch and relax.The pace is fast, with a gradual increase in time of tension and relaxation.Options - Quick voltage then slowly relax, and vice versa.Reduce the vaginal muscles, starting from the lower divisions in the direction of the upper and vice versa.