As we know that pregnancy will make the mother feel more tired, where you as a future mother will have the desire to always lie down only to relax or sleep in bed or on the couch. However, as you should know you should be more active while enjoying your pregnancy. Because by actively moving and doing gymnastics, movement will be a way for a normal birth to no longer be sick later.
Pregnancy gymnastics is one of the good and safe sports for pregnant women that can be done by pregnant women since the development of the fetus 1 month with caution and always prioritize safety to achieve 9 month fetal development. And of course, can also be recommended for pregnant women who have entered the 2nd trimester of pregnancy (6 months of pregnancy). This pregnancy exercise itself is a movement and exercise in the form of exercises to increase strength, increase flexibility of the body and maintain the cardiovascular system for the mother. Here is all the information about 6 months of complete pregnant women's gymnastics with movement and its benefits.
1. Sitting on the cross
It is good to do a warm up exercise before starting a variety of movement pregnancy exercises for pregnant women 6 months first. Warming up by regulating breathing will make the metabolism faster and better. The trick is simply to sit on a comfortable and soft mat, like a mattress or rug with the back straight and sitting cross-legged. Put both hands on the left and right body by pressing down on the floor and breathe deeply, then slowly release.
Benefits: Helps control and prevent excessive weight gain in pregnant women.
2. Lie down
Take a lying position, where the movement of the gymnastics of pregnant women, this one has the advantage of helping to form the stretching of the pelvic muscles and also train the muscular capacity so that later on will not become too tense during contractions during labor. The trick is simple, you just need to lift your leg while lying down and lower it, repeat the repetition several times.
Benefits: Helps overcome the problem of difficulty sleeping is often complained of pregnant women and will make you sleep healthier and quality.
3. Crawling
This is a movement where you should really be in a crawl position and train your elbows as well as your back straight and lean your head down while making a good breathing arrangement by looking at the abdomen and repeat for several repetitions. This movement is very important to keep the baby's position more normal and to go to the pelvis when the time comes later. It is also very important for the respiratory system for pregnant women.
Benefits: Strengthens the lungs and heart organs.
4. Hands and rescue train
It is a movement where you will raise your arms directly on your head and position your palms until they become visible. Make and hold this position for 20 seconds, then do a stretching motion by expanding both arms and repeat up to 5-10 times for maximum results.
Benefits: Tighten the muscles of the body and make the circulatory system more fluid.
5. Firming the pelvic floor
You simply have to lie down and bend your knees to the abdominal area and tighten the muscles in the buttocks and stomach when doing a breathing exercise as will be done at the time of contraction and tension. Hold the motion for 5 to 10 minutes and repeat 10 times.
Advantages: It is very important that the mother can give birth normally because the fetus is in the correct pelvic position and is ready to give birth normally. Also included is a way of giving birth to the normal does not hurt.
6. Feel the ground
It is a movement that can help position the fetus to direct the head towards the pelvis and prevent the birth of the seat. you just need to squat and bend your body slowly until the sharp and can kiss the ground, hold this position for 5 to 10 seconds, then do for 10 repetitions.
Benefits: Strengthen the entire maternal joint system so that mothers do not feel easily fatigued or feel pain in all parts of the body during pregnancy.
7. squatIt
is a movement that will help in the practice of opening the birth canal for the baby someday. Stand with your legs slightly open, you must turn your back to the wall and press a gym ball between the wall and the back. Descend slowly by tying your legs to a 90-degree angle, returning to the original position and repeat 10 times.Benefits: Relieve the feeling or feeling of pain that occurs due to the burden during pregnancy.8. Push the wall
You just need to get up and straighten your palms by touching the wall, leaning forward and pushing it by bending your elbows gently until your face is close to the wall and keeping your back straight, repeat 10 times.Benefits: It is very important to ensure that the mother's body force system on the front and back of the body is more balanced. It can also help mothers to encourage or push later during childbirth.9. Gymnastics on the floor
You
just need to do a squat or a similar position while sitting on a chair
(your knee is at a 90 degree angle), stretch your body with both hands
forward. Then lift and straighten your legs parallel to the back, do it your turn.
10. Pelvic stretching
It's a movement that uses the help of a gym ball. When you have to sit on the ball and keep your feet firmly on the ground, keep your back straight and hanging on the wall, do 10 repetitions. This movement can also be done when the work starts normally. Usually, this movement can also overcome the pain during work to be more comfortable.11. Shoemaker laying
It's a good move to get a stretch in your pelvic area. Where the pelvis should have flexible muscles to be ready during delivery. You just have to sit with your back straight and tie both feet of sambul hold and hold it, repeat as much as 10 times.
12. Pelvic tiltIt
is a movement where you are in a lifting position with your back straight, then stretch your abdominal muscles with the movement inward and lift your face up for 5 seconds in a row and repeat 10 times. If this movement is difficult to do alone then it is better to do with the mother of the husband.13. relaxing way
This
is one of the most recommended methods of exercising pregnancy from the
very beginning of gestational age in the first weeks. At least you should go for a leisurely stroll, or just drive around the house for 30 minutes each day. Walking
with ease can often be underestimated, but this movement is very
important to help the flow of blood to all parts of the body so that
pregnant women can become healthier.Although
the gymnastics of pregnant women will be more focused on the movements
that will cope with back pain during pregnancy and help relax your body.
Without
a lot of extreme movements for the future baby, such as jumping,
kicking or other movements that will cause a recurrent miscarriage that
is not desired by the mother. So, please do a gymnastic move 6 months pregnant pregnancy and its benefits to the good mother and the fetus in the womb.
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