Pregnant moms, get moving! Help you produce quickly

Many people say that exercise can help mothers give birth to their babies more easily. What kind of exercise during pregnancy can help mothers give birth smoothly? Let’s study together with the editor below!

1. Take a walk in the morning and evening

Walking can help the fetus descend into the pelvis, relax the pelvic ligaments, and prepare for delivery. When taking a walk, it is best for the mother to walk, massage and talk to the baby at the same time. Walking can be arranged twice a day, morning and evening, each time for about 30 minutes, or three times a day, morning, noon and evening, each time for 20 minutes. It is best to choose a quiet place for a walk, without pollutants around, and do not walk along the road.

2. Pony Stance

Hold the edge of the table with your hands, stand steadily with your feet, slowly bend your knees, lower your pelvis, and naturally separate your legs and knees until they are fully bent. Then, stand up slowly and push up with your feet until both legs and pelvis are upright. Repeat several times.

3. Leg rowing

Hold the back of the chair with your hands, fix your right leg, and make circles with your left leg. When you are done, return to the original position, then switch legs and continue. Do this 5-6 times in the morning and evening.

4. Waist exercise

Hold the back of the chair with your hands, inhale slowly, use your arms to exert force, stand on tiptoe, straighten your waist, and keep your lower abdomen close to the back of the chair. Then exhale slowly, relax your arms, and return your feet to their original position. Do this 5-6 times in the morning and evening.

5. Climb stairs

Many doctors will tell expectant mothers who have passed their due date but have not yet given birth: "Go climb the stairs!" That's right, climbing stairs can exercise the muscles of the thighs and buttocks, and help the fetus enter the pelvis, allowing the first stage of labor to begin as soon as possible. Normally, my mother can climb the stairs in the apartment building where she lives, and find a small hill to walk around in the afternoon. If you feel tired, take a rest in time. When going down the stairs, pay attention to your step and pay attention to safety.

6. Pelvic Exercise

Get on your hands and knees, inhale and arch your back, exhale, raise your head and lift your upper body as high as possible, repeat 10 times.

7. Sit cross-legged with your feet facing each other

Keep your back straight, put your feet together, pull your heels inward, and slowly lower your knees. This can stretch the thigh and pelvic muscles, while improving the posture during delivery, maintaining pelvic flexibility, and enhancing blood circulation in the lower body.

Tips: If it is difficult to complete this posture, you can lean against a wall to support your back, or put a cushion under your thighs, but remember to keep your back straight.

8. Rock your pelvis up and down

Stand on your hands and knees with your head and torso level. Squeeze your abdomen in and hold the position for a few seconds while gently rocking your back. Then relax your abdomen and back, lower your back, try to keep your back level, and repeat the above movements. This strengthens the lower back muscles and helps relieve back pain during labor.

9. Wall sliding:

Stand with your back against a wall, feet shoulder-width apart, and slowly slide down the wall until you are in a sitting position. Hold this seated position for a few seconds, then slide up to standing. Repeat this action 10 times. This action helps open the pelvic opening to give the fetus more room to enter the birth canal.