The Science of Core Strength: Best Exercises and Tips

Abdominal exercises for pregnant women

The pregnant body suffers from a lot during pregnancy and after childbirth, so it is usually recommended to exercise 

for the various muscles of her body, especially

 the abdominal muscles under the supervision of the doctor, so what are the abdominal exercises for a pregnant woman?

Abdominal exercises for pregnant women

The exercise of the pregnant woman makes her active and strong, which facilitates the remainder of the pregnancy

 and childbirth, and the exercises maintain her fitness, so what about the abdominal exercises for the pregnant woman?

The importance of abdominal exercises for pregnant women

The importance of abdominal exercises for pregnant women is the following:

Helps increase muscle flexibility.

It relieves cramps and body aches.

It helps in facilitating the process of labour.

It supports the pelvic muscles and prevents some urinary problems such as frequent urination during pregnancy.

Supports the back, especially the lower region, and thus reduces back pain.

However please always pay attention and take caution before exercising and consult your doctor about it.

The most prominent abdominal exercises for pregnant women

Here are the most important exercises that work to tighten the abdominal muscles for pregnant women:

Knee flexion exercise

This exercise strengthens the core abdominal muscles, and the pregnant woman can use the chair when doing it.

Follow these steps to do it:

Get a chair and sit on the edge with your feet flat under your knees on the floor.

Put the palms of your hands under your hips, facing down.

Slowly tighten your stomach by bending the left knee until your pelvis tilts.

Slowly pull your bent knee toward the chest.

Begin lowering the left foot on the ground until you return to the starting position.

Seated ball exercise

All you need is a stability ball, and follow these steps:

Sit on the ball with a straight back position.

Keep your balance and you can put your hands to the side of the ball to help you with this.

Take a deep breath when you feel comfortable.

Lift the left foot off the ground while raising the right arm in the air.

Hold your breath for 2-3 seconds while you are in this position, then exhale gradually as you return to your normal position.

Repeat the previous steps using the right foot and left arm.

pelvic tilt exercise

This exercise strengthens the abdominal muscles and relieves back pain. Follow these steps:

Stand upright against a wall, with your back and hips touching.

Keep your feet away from the wall so that it does not touch it.

Take a deep breath for 2-3 seconds, then slowly exhale until your lower back presses against the wall.

Repeat the exercise 10-15 times

Exercise tips for pregnant women

The fitness of a pregnant woman is necessary and contributes greatly to alleviating the difficulty of pregnancy and the mother 

of childbirth, as exercise helps to strengthen the heart of the pregnant woman and regulate the breathing process properly, which contributes 

to a healthy pregnancy. These are the most important tips for pregnant women:

Drinking water and fresh juices is important and necessary to keep the body hydrated and prevent dehydration.

Avoid exercising in hot and humid climates.

Avoid exercising with sudden movements.

Stop exercising when you feel tired, exhausted, or have an increased heart rate.

You can exercise during the first trimester of pregnancy, and the number of exercises can be increased as long as the pregnant woman feels

 comfortable, and some light weights can be added to abdominal exercises.

A pregnant woman in the second and third trimesters of pregnancy should reduce and reduce the intensity of exercise or stop exercising some of them to maintain her health.

The necessity of not doing exercises with a lying position on the back after the first trimester 

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