Exercises for the pelvic floor before birth

In order to strengthen the pelvic floor, buttock, the pregnant, vagina and urethra tense at the same time and hold the tension for a few seconds and then relax everything again. This sequence should be repeated several times to increase the effect.

An alternate exercise will be held in the seats. This is where the pregnant woman, puts the soles of the feet together, covers the ankles with the hands and feet which draw on the body. This woman should absolutely keep her back straight and press her knees toward the ground. Pregnant women, who have an exercise ball made of rubber, can also practice this with their pelvic floor. To this end they sit with legs spread wide on the ball and teeter on this gently up and down.

Exercises for the cardiovascular system

 

The strengthening of the cardiovascular system is useful in pregnancy because circulation problems are among the typical pregnancy symptoms. A possible this exercise is as follows: The pregnant woman sitting with legs outstretched on the floor, where she leans back against a wall. Now she circles her feet only in one direction, then in the other direction. After the toes are curled back and stretched out alternately. The woman should repeat each movement according to personal discretion.

Also to strengthen the cardiovascular system, there is a stability ball exercise. The pregnant woman takes this effect at the ball field and moves her pelvis gently in both directions or in the form of a figure eight.

Exercises for the back and chest muscles

 

During pregnancy, certain areas of the body are stressed exceptionally strongly. These include in particular the back and chest. Both can be strengthened through gentle exercises and so be balanced. An exercise to strengthen the back,use the following: the pregnant woman lies supine, the legs on the floor and stretches her arms out to either side of the body. Now the butt is lifted, held briefly and then dropped onto the floor. If the whole exercise is repeated several times, it increases the tonic effect.

To strengthen their chest muscles, the pregnant woman can sit cross-legged and put their palms together at chest height, press their hands against each other for a few seconds and then relax again. This movement sequence should be repeated several times.

Exercises for relaxation

 

At the conclusion of the training are exercises that are suitable for relaxation and deeper breathing. The pregnant woman does this in the supine position and puts her legs into a 90-degree angle off on an exercise ball. You can also stretch the arms in the upright position on the body upward and slowly lead to the body-side down. In both exercises you should breathe quietly and deeply into the belly and the respective exercise is repeated for several respiratory cycle The relaxing effect can be enhanced by meditation music.

Sports during pregnancy

 

Pregnancy exercise is useful and an important part of birth preparation. However, it is not the only exercise allowed in pregnancy. Instead, there are a number of sports that may carry the pregnant woman and which may even positively affect the course of pregnancy and birth. Examples include walking or swimming. Not suitable, however, are sports in which women are exposed to a high risk of injury or shock –such as basketball and horseback riding. As with the pregnancy exercises this also applies to "perquisites" in the pregnancy, be sure to listen to your body, get the OK from the woman physician / gynecologist and avoid any overload.