Aerobics for pregnant women

Don't stop exercising because you are afraid of miscarriage. Lying in bed for a long time is actually very bad for your child's health. Therefore, pregnant women should also do some appropriate exercise at the appropriate time to ensure the healthy growth of the child and avoid excessive pain during the delivery process. It is very beneficial for pregnant women to do some aerobic exercise during pregnancy, so what aerobic exercises can pregnant women do?

What are some good aerobics for pregnant women?

1. Lie flat on the bed, place your hands flat on both sides of your body with your palms facing down, straighten your left leg and lift it up lightly, then lower it lightly, then switch to the right leg. After doing 12 rounds, rest for 3 minutes before doing the second set, and then rest for another 3 minutes before doing the third set.

2. Lie flat on the bed, place your hands flat on both sides of your body with your palms facing down, bend your knees, spread your legs shoulder-width apart, lift your hips up, stop for a few seconds, and then put them down. Do 12 times, rest for 3 minutes, do another set, and complete the third set after resting for 3 minutes.

3. Lie flat on the bed, spread your legs casually, tense your whole body, clench your fists, tilt your head upwards, and stop for 3 seconds. After 12 times, rest for 3 minutes, do the second set, and then rest for another 3 minutes to complete the third set.

4. Lie flat on the bed with your left leg parallel to the ground. Swing to the left, return to the original position, and then switch to the right leg. After 12 rounds, rest for 3 minutes, do the second set, and rest for another 3 minutes to complete the third set.

5. Sit on the bed, cross your legs, put the soles of your feet together, grab your feet with both hands, press your knees down, do this 12 times. Rest for 3 minutes, do the second set, and rest for another 3 minutes to complete the third set.

6. Sit on the bed with your legs apart. Stretch your left arm towards your right foot. If you can't reach it, it doesn't matter. Return and switch to your right arm. After 12 rounds, rest for 3 minutes, do the second set, and rest for another 3 minutes to complete the third set.

7. Kneel on the bed with your knees shoulder-width apart and press your hands forward on the ground. Then take the chest-knee position with your chest as close to the ground as possible. After 12 times, rest for 3 minutes, do the second set, and then rest for another 3 minutes to complete the third set.

8. Stand up, preferably holding on to a stable object with both hands, bend your left leg, lift it up, put it down, and switch to your right leg. After 12 rounds, rest for 3 minutes, do the second set, and rest for another 3 minutes to complete the third set.

9. Stand up, hold a stable object with both hands in front of you, bend your left leg sideways, lift it to the left, put it down, and switch to your right leg. After 12 rounds, rest for 3 minutes, do the second set, and rest for another 3 minutes to complete the third set.

10. Stand up, hold on to a stable object with both hands, stretch your left leg backward, put it down, and switch to your right leg. After 12 rounds, rest for 3 minutes, do the second set, and rest for another 3 minutes to complete the third set.

11. Stand and put a piece of paper on the ground about one foot behind you. Turn your waist to the left, and when you see the paper, turn back and turn your waist to the right. After 12 rounds, rest for 3 minutes, do the second set, and rest for another 3 minutes to complete the third set.

12. Squat, hold your head with both hands, lean to the left, return to the right. After 12 rounds, rest for 3 minutes, do the second set, and rest for another 3 minutes to complete the third set. This action should be slow.

Pregnant women are kindly reminded not to do stretching, jumping, weight-bearing or other movements that put pressure on the abdomen, and exercise should be appropriate and moderate, otherwise too much is as bad as too little. It is best not to exercise in the first three months of pregnancy, because the embryo has not yet firmly "settled down" and exercise may cause miscarriage; it is also not suitable to exercise after 7 months of pregnancy, because the baby has grown very large at this time, and exercise may cause problems such as premature birth. The suitable time period for pregnant women is from the 4th month to the 7th month of pregnancy. From 4 months to 7 months, the basic exercises are the same, but the amplitude gradually decreases. After all, the belly is getting bigger and bigger, and many movements are becoming more and more inconvenient.