8 exercises to strengthen the fetus, pregnant mothers give birth easily

Scientists say that moderate exercise during pregnancy reduces other risks such as lower back pain, depression, cesarean section, urinary incontinence... But if you have any health complications or have never exercised before, do the movements carefully to avoid harming yourself and your baby.

Bright Sidehas compiled a list of exercises that every pregnant woman can do, even if she is new to exercise. Here are some suggestions.

1. Don't feel heavy, be like a butterfly

The Butterfly exercise is one of the easiest core exercises to help ease labor. It works the legs, opens the pelvic floor, improves flexibility, reduces the risk of water retention and reduces lingering pain, promoting a quicker delivery during labor.

All you have to do is sit in the lotus position or cross-legged on the floor. Bend your knees outward, straighten your spine, and place your hands on your knees. Exhale and move your bent knees up and down, trying to touch the ground with your knees. As you inhale, bring your knees up to your chest. Repeat this process 15 to 20 times.

2. Keep the fetus in the correct position with the camel pose

This exercise is one of the best ways to move your baby into a position for birth or for everyday comfort. It also helps to regulate stress, increase flexibility and strengthen the spine.

Start on your hands and knees perpendicular to the floor. As you inhale, gently lift your head and look between your eyebrows. As you exhale, round your back and pull your chin toward your chest; press your hands into the floor and push your center of gravity toward the ceiling. This should be done daily.

3. Kegel exercises are good for the intestines

This exercise will help strengthen the muscles that support the bladder, uterus, and bowel. This can help you relax and control your muscles in preparation for labor and childbirth. In addition, Kegel exercises are also recommended after giving birth to help your muscles return to a healthy state, increasing urinary control.

To do this, you should try to stop urinating midstream. This will cause the muscles of the pelvic floor to contract. Usually, Kegel exercises to contract this muscle are done with squats, but you can also do them while sitting on a chair or while shopping.

4. Abdominal exercises

Stronger abdominal muscles can also help you when pushing your baby out. It can be done at all stages of pregnancy.

You should stand straight with your feet shoulder-width apart and your hands behind your head. As you inhale, simultaneously open your elbows outward to lift your chest. Then, exhale and gently bend your back. Your back should be rounded but avoid straining your neck. Imagine that your navel is coming closer to your spine. Inhale again to return to the starting position. You need to do this 12-15 times in a row.

5. Hip Exercise

This exercise not only strengthens the hips, but also helps treat heel spurs during pregnancy.

Lie on your left side, place your right hand under your head and press your other hand into the floor, close to your chest. Take a deep breath and slowly raise your left leg, hold for 10 counts and then repeat about 5 times. Switch sides and do the same.

6. Exercises for healthy digestion

This move helps the muscles around the hips to be flexible, relieves back and hip pain, and protects you from digestive problems during pregnancy. In addition, it is also beneficial for the birth process.

Sit up straight while extending your legs into a V shape, pressing your palms and fingers into the floor. Then, raise your palms above your head and slowly bend your hips to the right; hold for 10 counts and then switch sides. You need to do this 5 times on each side.

7. Improve blood circulation by swimming

Swimming is one of the safest forms of physical activity during pregnancy. It improves blood circulation, boosts immunity and helps you control your weight. You can swim even if you have not exercised regularly before and your belly is quite big. Swimming in the second trimester of pregnancy is very good for the baby. It is best to swim in natural salt water, but rivers, lakes and swimming pools are also effective. However, you should avoid swimming in cold water.

8. Don't stop moving and walking

Walking is one of the best ways to exercise during pregnancy. It can actually help you control your weight. It also reduces other aches and pains during pregnancy and prevents pregnancy complications like diabetes and swelling. Among the physical benefits, walking can help clear your mind and reduce stress. The only reason you should stop walking is if you are dealing with high blood pressure, premature contractions or irregular bleeding./.