Childbirth is a crucial event that requires maximum fitness and muscle elasticity.
Abduction of bent legs
You can do it both sitting and standing. If you are standing, be sure to place your hands on, for example, the back of a chair. Take your legs alternately to the side. 5–8 times a day will be enough, you should not overload yourself.
Butterfly
Sit down, bring your heels together, spread your legs and swing them like wings. At the same time, try to keep your back straight. Do the exercise for up to 1 minute.Cross-legged tailor pose
The main thing here is to hear and listen to your body and its capabilities. Do not be upset if your condition does not allow you to do the exercise at 100%: the main thing is not to forget about these exercises and try to do them as regularly as possible, but in no case overstraining yourself.
Fitball Exercise
It can be performed both in the gym and at home. To do this, you need a fitball and a little effort. Sit on the ball and spring. If you want to complicate the exercise a little, then swing your pelvis in different directions, make circular movements with your pelvis and hips.
Kegel Exercise
Surely, you have already heard about Arnold Kegel and his method of exercises for pregnant women. If not, then it's time to familiarize yourself with his maternity system. Contract the intimate muscles of the pelvic floor daily (at least 10 repetitions 5-10 times a day are required). Gradually increase the number of exercises to 200. It is better to change the position every time (sitting, standing, lying, squatting).
Recall
- New trend: what is children's fitness?
- Fitness on the couch: morning exercises for weight loss
- Yoga from scratch: losing weight at home
