Our mother 🥰
To be pregnant, to count the days to hold your baby, to walk around with a big ass, which is very enjoyable, but it’s not as carefree as it comes up on social media, is it?
Sometimes there are moments when you know that all you want to do is reach out, not even get out of bed, and the last thing you can think about in moments like this is exercise. 😄
But listen to us, too. Exercising during pregnancy will improve your sleep quality; protects your physical adultery; diabetes reduces excess weight gain, depression. Regular exercise helps prepare your body for childbirth. If we can’t convince you with this information, listen to this: it’s also very useful for your baby! Babies who exercise while their mothers are pregnant approach their weight more normal, become smarter, and have a lower risk of developing obesity in later life.
If you’re convinced now, first of all, we’d like to say that don’t be too yourself. Sometimes even yawning moves will make you feel so good. It’ll help you steer stress to other things when you’re nervous. Remember, all these feelings are temporary. 🌸
If you make every move in the exercise below 1 minute apart and in 3 sets, it will only take 15 minutes. If it wasn’t enough, you can support it with walking or other exercises.
Movement 1: Standing Leg Shaking
This movement will work your hips and make them more flexible. It’s like we could use this during childbirth, don’t you think?
We start the movement by opening our legs wide. Put your weight on your left foot and shake your right foot as far and into the air as possible. What we need to do here is lift it up to the point where it’s parallel to where we’re moving forward. Then extend your airborne leg backwards. If you need support, you can use a chair or wall. Repeat the movement for a minute for each leg.
Movement 2: Hip Stretching
This move will help you get rid of the pain in your back. It is a very effective move especially for pains that begin as a result of sitting for a long time.
Start kneeling, then take a big step forward with the left foot so that the left knee comes directly to the left ankle and you feel a tension in the right hip. Raise your right arm and tighten your right hip to increase tension. Stay here for 30 seconds, then repeat the movement for the other side.
Motion 3: Child Pose
Now we’re going to tell you about a great move: a child pose. It’s called ‘Balasana’ in yoga. It releases tension in the back and shoulders. It keeps your internal organs flexible and extends your thighs and wrists. It improves your breathing and calms your mind and body. It calms your nervous system and removes constipation. It also relaxes your back. So the benefits don’t stop counting. Let’s talk about how it’s done.
Start kneeling on all fours. Tap the toes together and open your knees wider than the hips (enough space to fit your stomach). Breathe and sit back, send a butt to the heels and reach your arms in front of you, palms down. Put the forehead rest with a rust and put the shoulders on the ground. Stay here for 30 seconds to 1 minute to feel a secretion in the resort. To stand up, breathe four times for a few seconds before standing up.
Movement 4: Stretching Legs
*You can make this movement the first 16 weeks of your pregnancy. Lying on your back after 16 weeks is not recommended by doctors due to the weight of the uterus.
This movement reverses the effects of gravity, relaxing tired feet and legs, reducing swelling and adjusting blood circulation.
Lie on your back against a wall. Lift your legs against the wall and approach the wall as much as your butt is comfortable. Keep your arms with you or leave them in a place where you feel right. You should feel a tension behind your knees and lightness in your legs. You can stay in this movement from 1 minute to 10 minutes.
Movement 5: Another Hip Stretch
*You can make this movement on your back, then standing, in the chair or on the wall during the first 16 weeks of your pregnancy.
Start the movement by lying on your back with knees bent and feet on the ground. Cross the left ankle just above the bent right knee. Pass the left arm through the gap of the legs and put your fingers behind your upper right leg. Use the arms to bring your right leg closer to your chest. Wait 30 seconds to 1 minute, then repeat for the other leg.