The American Congress of Obstrectians and Gynecologist recommends that pregnant women can do exercises or light exercise. This is to minimize complaints caused by hormonal changes and keep you fit.
In addition, it turns out that doing light exercises can help you withstand pain or pain during childbirth, training breathing, and improving stamina.
While pregnant, the size of the enlarged stomach will make the body difficult to move. However, it cannot be a reason for you to be lazy exercising. Because, sports in fact can help the labor process so that you can give birth smoothly and normally.
Here are some activities to be smooth in childbirth
1. Relaxing Walk
A leisurely tempo with or without footwear in fact is very good for pregnant mothers. Because, this very easy exercise can encourage natural contraction. So it can help the baby to be in an ideal position to be born.
2. Squatting
Squatting exercises are known as easy but best practice for cadre planning for normal childbirth. By doing so, the abdominal muscles, pelvis, and thighs will be stronger. The elasticity of the birth road also increases, resulting in smoother delivery.
3. Pilates
Breathing techniques are crucial in childbirth, and Pilates is an option to help you cultivate your breath while facing a copy. According to Lisa Namuri, a private Pilates instructor and author of Pilates for pregnancy, the mother accustomed to Pilates, the copy will be more helpful because it is trained longer breathing. Abdominal muscles are stronger and increase stamina during childbirth.
4. Pregnant Gymnastics
Special gymnastics for pregnant women is the most recommended sport especially for those who have already entered the content age of 6-8 months. To do so, you can come to a special gymnastics place for pregnant women or view from existing videos and try out small things like sitting movements, cooking movements, and cooling movements.
5. Yoga
Sometimes, women who are in pregnancy will often experience stress. Therefore, to remove the negative thoughts that exist you should do yoga. Because, this one exercise can train breathing, bring out the tranquility, and relieve stress.
6. Birthing Ball
The research from Queen Elizabeth Hospital, Hongkong, shows that exercise using the Birthball before the childbirth process can lower the pain intensity. In addition, this exercise can also provide the comfort of babies and uterus, as well as ease the baby to be in the position of birth to encourage normal childbirth.
7. Climbing Stairs
Climbing stairs is a simple activity that provides great benefits in childbirth. This activity can increase your heart rate and encourage the baby's head to be in the position of birth. Do this activity carefully and ask the help of people nearby when doing so.
8. Lunges
Lunges is one of the positions of yoga that can help your uterus to not bend and prepare the body to make the process of childbirth easier. To do so, try stretching one leg to the back and bending the other leg in front. Hold the position and repeat as much as 3-5 times per day.
9. Swim
In addition to the special gymnastics for pregnant women, there are also other sports that can be devoted to pregnant women as well, namely swimming. In the period of pregnancy, it turns out that swimming can train the muscles and maintain heart performance. In addition, swimming while pregnant can also keep the body weight of the mother to remain ideal.
10. Butterfly Pose
Butterfly pose or butterfly position is a simple exercise that can help the pelvic joints become more flexible so that the labor process runs more smoothly. To do so, take a position sitting near the wall and back and bend the knee sideways until the soles of the feet meet each other. Then gently press the knee downwards to stretch the thigh muscles.