Ssix pregnancy at home is more efficient because it can be done at any time, and saves time and money when compared to the gym. Of the many pregnancy exercises, there are some that you can easily do yourself at home.
Several studies have shown that pregnancy exercise has many benefits for the health of the body of pregnant women, including increasing energy, reducing stress, improving sleep quality, and even overcoming various complaints during pregnancy.
Some Pregnancy Exercises at Home
Don't immediately think that all pregnancy exercises are complicated and require instructor assistance. There are several choices of easy pregnancy exercises that you can do yourself at home.
1. Wall push-ups
Wall push-ups is a type of movement push-ups This is done by standing and leaning against a wall. This movement is very good for maintaining healthy muscles and bones.
The trick, stand facing the wall, with a distance of 1 arm from the wall. Raise your arms straight out in front of you, shoulder-width apart. Place your palms against the wall, then bend your elbows while leaning forward until your face is close to the wall. Repeat this movement at least 10 times.
2. Step-up
Step up It is a gymnastic movement such as climbing stairs. The benefit is to strengthen the muscles of the buttocks, legs, and feet.
To perform this exercise, stand on the floor and take one step up a step or a small stool, then lower back down to the floor. Do it with the right and left legs alternately. Repeat this movement as much as you can.
3. Tailor sit
This movement aims to stretch the pelvic and thigh muscles. If done correctly and regularly, this movement can help reduce lower back pain.
You should be in a cross-legged sitting position with your knees bent and the soles of your feet facing each other. After that, lean forward slightly and keep your back straight. Hold for a few seconds, then return to the starting position.
4. Kegels
Kegel exercises are a very good exercise for pregnant women. The purpose of this exercise is to strengthen the lower pelvic muscles, including the bladder, uterus, and large intestine.
Kegel exercises are very easy and can be done anywhere, whether at home, in the car, on public transportation, even while sitting in the doctor's waiting room for a routine pregnancy checkup.
The trick is to tighten the muscles at the bottom of the pelvis as if holding back urination. Hold for a few seconds, then relax the muscle again.
In addition to doing the various pregnancy exercises above, there are also yoga movements for pregnant women that are useful for relaxing and reducing back pain complaints. In fact, a study shows that doing yoga regularly can speed up labor. If possible, you can invite an instructor to your home to teach correct and safe yoga movements for pregnant women.
The most important thing you need to understand before doing pregnancy exercises at home is to consult with your obstetrician first, especially if you have problems in pregnancy. The doctor will explain to you about the exercises that can be done according to the condition of your pregnancy.
