Pelvic muscle exercises for pregnant women

We all know the importance of the pelvis to women. The pelvic floor muscles have the function of supporting and protecting the fetus in the uterus. Pelvic muscle exercises can enhance the abdominal muscles, back muscles and pelvic muscles of pregnant women, making it easier for them to open their pelvis during childbirth, making their muscles more relaxed and giving birth more smoothly. It can also improve the symptoms of urinary incontinence that may occur in pregnant women in the later stages of pregnancy. So how should pregnant women, as a special group, exercise their pelvic muscles? Here are some specific exercise methods.

1. Strengthen the pelvic floor muscles. Action: Lie on your back with your knees bent and your feet flat. Tighten your vaginal muscles as if you are stopping urination, hold for a moment, and then gradually release. Repeat 10 times. Frequency: Practice at least 3-4 times a day. Once you become proficient, you can practice it at any time and in any place, whether lying, sitting or standing (do not lie on your back in the late stages of pregnancy). Effect: The pelvic floor muscles relax during pregnancy. Strengthening the pelvic floor muscle exercises can avoid urinary incontinence. At the same time, you will know how to relax the muscles and reduce the risk of vaginal tearing during delivery.

2. Strengthen the thigh muscles to make the pelvis more flexible. Adopt a sitting posture. Movement: Keep your back straight, and bring the soles of your feet together, with your heels close to your body. Grasp your ankles and press your thighs down with your elbows. If you have trouble sitting cross-legged, place cushions under your thighs or sit against a wall. Keep your back straight. Frequency: Hold for 20 seconds. Repeat several times.

The above two exercises strengthen the back muscles, and at the same time make the thighs and pelvis of pregnant women more flexible, improve blood circulation in the lower body, and reduce leg edema. Persistently exercising the pelvic muscles during pregnancy can help pregnant women recover the pelvic and abdominal muscles more quickly after delivery, allowing pregnant mothers to quickly return to their beautiful pre-pregnancy figure.