For many pregnant women, weight management during pregnancy is very important, because many mothers gain weight rapidly after giving birth. The situation is very annoying for women, so what are the fitness exercises suitable for pregnant women to lose weight? What kind of exercise is suitable for pregnant women to lose weight?

1. Exercises suitable for pregnant women to lose weight

For women, weight management during pregnancy is very important. It is difficult for many mothers to return to their prenatal weight after giving birth, so during pregnancy It is also important to lose weight during this period. Since nutrition is very important during pregnancy, it is not easy to diet without expert guidance, so exercise to lose weight is very important. 56 Health Network provides you with the following types of exercise and specific items that are suitable for pregnant women to participate in and are easy to implement:

1. Aerobic exercise, including brisk walking, jogging, cycling and swimming (see the following items). Aerobic exercise has a certain intensity and needs to last for a certain period of time without excessive consumption of oxygen. Aerobic exercise during pregnancy can strengthen cardiopulmonary function and promote the body's absorption of oxygen, so it has direct benefits for pregnant women and fetuses. In addition, it can strengthen blood circulation and reduce arterial varicose veins during pregnancy; increase muscle strength and partially or even completely eliminate back pain and low back pain; increase physical endurance to prepare for childbirth; and may also regulate blood pressure, blood sugar, and control excessive weight gain.

2. Water sports, including swimming, water aerobics, etc. As a special type of aerobic exercise, water exercise has great benefits for pregnant women: the buoyancy of water can help pregnant women support the 10 to 13 kilograms more than before pregnancy, and the resistance of water can reduce the damage to joints that gradually relax. Opportunities, the conductivity of water is better than that of air, so pregnant women do not have to worry about excessive body temperature rise, not to mention the fun of water sports is an irresistible temptation for anyone.

3. Kegel exercise: This is an exercise that is beneficial to adult women at any period, and this exercise can be performed anytime and anywhere. Its main mode of movement is through voluntary contraction of the pelvic floor muscles (group). This exercise can strengthen the lower supporting muscles of the uterus, female private parts sphincter, and urethral sphincter. Doing 2 to 3 groups a day during pregnancy and postpartum, and doing 10 to 15 times of Kegel exercises in each group can ensure that these muscles of women can be well completed. The task of pregnancy and childbirth is to reduce the chance of perineal tearing during childbirth, and to promote the recovery of elasticity of the female private parts sphincter as soon as possible after childbirth.

The specific method of Kegel is: stand, lie on your side, or sit down. While inhaling, tighten the muscles of the female private parts, including the annular muscles of the female private parts and anus. You will feel a lifting sensation in your pelvic floor. When you reach the top, hold this position for 8-10 seconds. Be careful not to hold your breath, inhale and exhale evenly. Then relax. Whether the Kegel exercise is completed correctly can be determined by performing contraction and lifting movements while urinating. If the urine flow stops or decreases, it means that you are doing it correctly. Persistence in doing this exercise will be beneficial to the health of women's lifelong reproductive and urinary systems.

4. Other sports that require certain guidance and special precautions: strength training, yoga, Pilates, etc. These sports involve a certain degree of difficulty and a small amount of danger. Women who regularly perform these exercises can continue similar exercises with more caution after pregnancy. There are some actions that are obviously not suitable for pregnant women and should no longer be done, such as breath-holding weight lifting, excessive stretching of ligaments, shoulder and elbow handstands, etc. It is best to consult a professional in this type of sport to design an effective and safe training plan.

2. Principles of exercise during pregnancy

1. The type, speed, intensity, and time of exercise that pregnant women participate in should vary from person to person and should not be forced.

2. Pay attention to choosing simple, effective and regular exercise, and pay attention to gradual progress, from slow to moderate speed, and the amount of exercise is appropriate to medium intensity.

3. The principle for selecting types of exercise is to avoid body contact, avoid abdominal movements, and avoid fast explosive, jumping, and hypoxic exercises.

4. Pregnant women have poor balance. To prevent falls during exercise, do not run downhill. Downhill running is more harmful to joints and muscles.

5. The joint ligaments of pregnant women are loose, so pay attention to the speed and limit of pulling and stretching during exercise.