For those of you who are planning a pregnancy, do this exercise

For those of you who are undergoing a pregnancy program, it is better to spend some time exercising to strengthen your abdominal muscles. Strong abdominal muscles can prevent back problems, ease your straining during labor, and speed up the process of postpartum recovery. Back pain during pregnancy is a scourge of its own. Most pregnant women experience back pain, especially starting in the second trimester. The causes of back pain can vary, such as weight gain, hormonal changes, changes in posture, or stress. However, do not worry because the risk of back pain during pregnancy can be prevented through fitness training to strengthen the surrounding muscles while stabilizing the spine. Check out the following steps.

Pilates exercises in Strengthening the muscles of the Stomach

Perform each of these movements for five minutes every day for five days a week. The thing to remember in doing Pilates exercises specifically is to keep the spine straight and stick to the floor. The following pilates movements are beneficial for your stomach.

    Knee-folds

    This technique is done while lying on your back. The movements in detail are like this:
  • Start by lying on your back. Straighten both feet parallel to the floor, then spread your legs as wide as your hips. Position both hands on the sides of the body with palms pressed to the floor and pressed slightly to the floor.
  • Inhale, then exhale slowly while raising your right leg into the air to form a 90 degree angle. Make sure the hips stay flat on the floor. Inhale once more with your right foot in that position. Exhale while lifting your left leg exactly like the position of your right foot, so you will look like you are sitting in a chair.
  • Inhale while lowering your right leg, and exhale when the foot has touched the floor. Inhale again when lowering your left leg, and exhale when your left foot touches the floor. Repeat the movement twice more on each leg.

    • Roll-up

    This movement is also done while lying down. Let's look at what the movements are like.
  • Start by lying on your back. Align both legs in a straight position. Put your hands on both sides of your body, then raise your arms straight toward the ceiling while breathing in. Next, slowly pull both arms to the side of the ear while exhaling, but your hands should not touch the floor.
  • With both arms beside your ears, slowly pull your body until you are in a sitting position. Make sure both legs are straight.
  • When you are in a sitting position, slowly push your body towards your knees and make sure your arms remain in a straight position next to your head.
  • Inhale as you begin to bow, and exhale while you return to a sitting position. Repeat the movement five more times.

    • Regular Cardio Exercise

    Cardio exercises are exercises that aim to improve the performance of the lungs and heart. Do moderate-intensity cardio exercises for half an hour a day before pregnancy. The goal is that your heart rate is more regular to support the prime mental and physical condition when you are pregnant and giving birth later. You can vary your form of daily training. The recommended forms of cardio training in this regard include:
  • Swim
  • Light walking
  • Jogging

    • Yoga

    Numerous studies show that yoga can help reduce stress levels which can have a good impact on fertility. Some experts also believe that certain yoga poses can help pregnancy programs by increasing blood flow to the pelvis, stimulating the glands to produce hormones, and relaxing muscles. Here are some yoga moves that you can practice.
  • Staff pose. Sit with your back straight and legs straight, and place your hands on both sides of the body. After that, do a number of movements including: rotate your ankle in a clockwise and counterclockwise direction each time five times, pull then tap your instep 10 times, move your toes, and move your feet by moving your knees upward and below.
  • Yogini's Squat Pose. Squat in position with both feet slightly wider than the waist. Place your palms together in front of your chest and elbows on the inside of your thighs.
  • God's pose. Position yourself lying on your back. Bend both knees and allow each knee to fall to each side of the body, then stick the soles of your feet. Place both hands on the stomach and breathe slowly and deeply. Focus on your breathing for 3-5 minutes.
Don't procrastinate, start exercising now to prepare for a healthy pregnancy. Besides his wife, the husband is also advised to start exercising three months before the pregnancy program. This level of time required sperm to be in the best condition in order to fertilize. Apart from that, enjoying sports together is ultimately beneficial in supporting the healthy habits of husband and wife in the following days.

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