What are the most important parts of your body to work out in preparation for pregnancy?

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Many pregnant ladies, only know to practice, but do not know exactly where to practice, why to practice where, today is going to tell you, prepare for pregnancy training, the most need to exercise the core parts of where? The answer is definitely to strengthen the core strength, waist and abdominal muscles.

01 Why Strengthen the Core

1. The muscles that will be used in labor: abdominal muscles, perineal muscles.

The process of natural childbirth is divided into the first stage of labor, the second stage of labor and the third stage of labor. The first stage of labor mainly relies on uterine contractions, and the mother does not need to make special efforts, but in the second stage of labor, the mother must skillfully use the abdominal muscles and perineal muscles, so that the baby can be delivered smoothly. Therefore, it is recommended that from the preparation for pregnancy to pregnancy and labor, you can utilize a variety of exercises to train these two parts of the muscles in order to help you get through the process of pregnancy and labor smoothly.

2, training abdominal core muscles can prevent and improve back pain during pregnancy.

Why do you get back pain during pregnancy? Weak abdominal core is the culprit that leads to anterior pelvic tilt, the intersection of the spine and lumbar vertebrae is going to be the culprit of low back pain. Low back pain is exacerbated when a weak abdomen becomes heavier and heavier as the baby grows. At the same time because of pregnancy, a lot of abdominal training will be limited, so you ladies have to start training the abdominal core muscles during the preparation for pregnancy, can prevent, but also improve the back pain during pregnancy.

02 Intensive training methods

1. Running

Keep your waist naturally upright, not too straight. Muscles slightly tense, to maintain the posture of the torso, while paying attention to cushioning the impact of the feet on the ground. Note: Abdominal tightening, the power is issued from the middle of the body, driving the whole body limbs of the kind of feeling. Recommended 2-3 times a week, 30-40 minutes each time.

2、Core Training Moves

Static dead bug

Lie on a yoga mat with your head and shoulders looking suspended, waist close to the ground, bend your knees and hips, and use abdominal breathing. Stick to it for 20 seconds.

Touch knee curl

Lying on a yoga mat, exhale into a curl, keeping your waist close to the ground and not getting up, inhale your head to drop down, not to the ground.

Air Bike

Lie on a yoga mat with your head and shoulders off the ground, hands up and legs forward, keeping your lower back steady.

Plank Support

Abdominal breathing, hips clenched, waist not collapsed, abdominals tightened.

Strengthening the core and lower back and abdominal muscles are the best things to practice during pregnancy. When practiced, these movements can help form muscle memory, giving the muscles in these areas the strength and endurance, as well as flexibility, to withstand the growing belly during pregnancy.

Can you exercise during pregnancy? Recommendations for exercise equipment during pregnancy

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If you have any queries or suggestions, please feel free to reach out via email to info@harisonfitness.com. We will do everything in our capacity to ensure that you love your experience with us.

If you want to be able to recover quickly after giving birth, you have to start preparing during pregnancy ~ using some fitness equipment to assist in pregnancy fitness, for pregnant mothers and children are good.

01 Benefits of fitness during pregnancy

1. It can maintain or improve physical fitness and cardiorespiratory function. Enhances physical and mental health.
2. It avoids excessive weight gain during pregnancy and prevents and alleviates discomfort during pregnancy, such as backache and back pain. Weight control during pregnancy is also more conducive to faster recovery of body shape after delivery.
3、It can speed up the process during labor and delivery, making it easier and reducing the probability of cesarean section.

02Pregnancy Fitness Equipment Recommendations

Beginning in the middle of pregnancy, the embryo is gradually stabilized, if there is no contraindication to exercise, pregnant mothers can begin to exercise. If pregnant mothers do not have a foundation for exercise, you can start with the most basic exercise, and slowly increase the intensity of exercise. Pregnant mothers who have a foundation in sports can carry out slightly more intense exercises, which can be chosen according to their own situation.

Yoga ball, yoga mat, yoga block

These three are the most commonly used and basic equipment in maternity fitness moves. Many movements use these pieces of equipment. For example, seated ball clamp, hip bridge, static squat against the wall and other movements.

Stretchy Belt

Stretch band is easy to carry and use as there is no weight and volume to bother. At the same time, the elastic band training is safe, does not smash people, and helps the landing cushion will not cause injury to pregnant women exercise. For people with no exercise experience, using elastic bands to increase the amount of exercise is a good way to start.

Elliptical machine

Pregnant moms who have a foundation in exercise can try using an elliptical machine for exercise. The elliptical machine can increase the intensity of the exercise, will not cause damage to the knee, for the intensity and length of the exercise can be controlled according to their own, is also very suitable for pregnant mothers to use the equipment.

Dynamic cycling

Dynamic cycling is a fixed position, will not be like a bicycle, such as side-turning or bumps on the road and other situations, for pregnant mothers can be completely during pregnancy through dynamic cycling to achieve fitness purposes. Dynamic cycling exercises can also achieve the effect of pregnancy weight control, weight control during pregnancy so that the weight of a reasonable increase in weight, unloading after the natural body to recover very quickly.

 

Exercise during pregnancy should be careful to avoid intense sports, such as basketball, skiing, surfing and activities involving bouncing. If you want to recover quickly after giving birth, you need to exercise more during pregnancy. These exercise machines are very highly used in the home and can continue to be used even after the birth of a child. Get moving in order to return to your prenatal body~!