What are the most important parts of your body to work out in preparation for pregnancy?

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Many pregnant ladies, only know to practice, but do not know exactly where to practice, why to practice where, today is going to tell you, prepare for pregnancy training, the most need to exercise the core parts of where? The answer is definitely to strengthen the core strength, waist and abdominal muscles.

01 Why Strengthen the Core

1. The muscles that will be used in labor: abdominal muscles, perineal muscles.

The process of natural childbirth is divided into the first stage of labor, the second stage of labor and the third stage of labor. The first stage of labor mainly relies on uterine contractions, and the mother does not need to make special efforts, but in the second stage of labor, the mother must skillfully use the abdominal muscles and perineal muscles, so that the baby can be delivered smoothly. Therefore, it is recommended that from the preparation for pregnancy to pregnancy and labor, you can utilize a variety of exercises to train these two parts of the muscles in order to help you get through the process of pregnancy and labor smoothly.

2, training abdominal core muscles can prevent and improve back pain during pregnancy.

Why do you get back pain during pregnancy? Weak abdominal core is the culprit that leads to anterior pelvic tilt, the intersection of the spine and lumbar vertebrae is going to be the culprit of low back pain. Low back pain is exacerbated when a weak abdomen becomes heavier and heavier as the baby grows. At the same time because of pregnancy, a lot of abdominal training will be limited, so you ladies have to start training the abdominal core muscles during the preparation for pregnancy, can prevent, but also improve the back pain during pregnancy.

02 Intensive training methods

1. Running

Keep your waist naturally upright, not too straight. Muscles slightly tense, to maintain the posture of the torso, while paying attention to cushioning the impact of the feet on the ground. Note: Abdominal tightening, the power is issued from the middle of the body, driving the whole body limbs of the kind of feeling. Recommended 2-3 times a week, 30-40 minutes each time.

2、Core Training Moves

Static dead bug

Lie on a yoga mat with your head and shoulders looking suspended, waist close to the ground, bend your knees and hips, and use abdominal breathing. Stick to it for 20 seconds.

Touch knee curl

Lying on a yoga mat, exhale into a curl, keeping your waist close to the ground and not getting up, inhale your head to drop down, not to the ground.

Air Bike

Lie on a yoga mat with your head and shoulders off the ground, hands up and legs forward, keeping your lower back steady.

Plank Support

Abdominal breathing, hips clenched, waist not collapsed, abdominals tightened.

Strengthening the core and lower back and abdominal muscles are the best things to practice during pregnancy. When practiced, these movements can help form muscle memory, giving the muscles in these areas the strength and endurance, as well as flexibility, to withstand the growing belly during pregnancy.

Dieting to lose weight vs. working out to lose weight?

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In order to quickly see the effect of weight loss, many people will decisively cut off the amount of meals they eat at each meal, or even skip breakfast and dinner, eat only lunch for the day, and drink water when they are hungry to lose weight in an extreme way. It is true that the calorie intake is reduced and the number on the scale drops fast, but something may be wrong with the person. Dieting to lose weight is arguably the most popular and ineffective and physically damaging way to lose weight.

01 Dangers of dieting to lose weight

Dieting does burn fat, but it’s still important to realize that the first thing the body consumes is carbohydrates, and each person’s daily intake of carbohydrates should account for about 50 to 60 percent of their total caloric intake. Our brain requires 20% to 25% of our total body energy daily, and the most directly needed and available calories for the brain come from the breakdown of sugar.

So simply dieting mode, it is like “eating yourself”, a variety of daily nutritional intake is insufficient, the hunger is unbearable at the same time, the human body will begin to lose muscle reduction. Without the concerted work of the muscles, people can not lift the strength, internal organs and limb activity will be damaged.

Dieting to lose weight is easy to rebound. Long-term dieting, people on a large number of high-sugar and high-fat food will be full of desire, the metabolic system has been disorganized for fear of energy is not enough to open the accumulation of calories mode, people can not control to eat, resulting in the accumulation of fat, and then the cycle repeats itself, the more you lose the more fat.

It can be seen that long-term dieting endocrine system will be in disarray, the loss of the body temperature regulation, feeding regulation, stress response and other powerful functions, which in turn led to a variety of diseases. The right way to lose weight: drink more water, vitamin supplements, etc., to maintain a normal metabolic rate, to ensure adequate sleep, and combined with some effective exercise.

02 Fitness weight loss is the most scientific weight loss

Fitness and weight loss refers to a reasonable and nutritious diet plan with proper exercise training, training can also be subdivided into physical training, muscle building training, fat loss training according to different focus.

Take fat loss, a certain amount of aerobic exercise (rope skipping, swimming, jogging, skipping, walking, etc.) and daily green and healthy diet ratios, can ensure that on the basis of health to achieve weight loss and fat loss, so that our body condition more tight and shapely, the mental state of the full online, and the state of the opposite of dieting.

Only through fitness weight loss, to allocate the appropriate amount of exercise exercise to consume the body’s excess sugar and fat, to improve your metabolism; do not be afraid of the calories of food, but to learn to work with food, and make good use of the nutrition of the food, to balance your diet because of high insulin, overeating and other bad habits.

Of course, exercise brings muscle soreness, and matching your diet takes effort and time costs, but sweating from exercise can also bring you a sense of well-being and strength.

Refuse to diet to get rid of muscle, healthy diet to protect your internal organs, to realize from the body shape to the mental state of a new look.

3 Moves for Effective Weight Control for Twin Moms!

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Some mothers-to-be are afraid of the loss of two fetus baby, make efforts to supplement the nutrition, the result of their own body shape not to say, the two fetus baby did not grow as expected. How do you regulate your body during pregnancy? Twin moms-to-be look down together.

01 What happens if you don’t control your weight during pregnancy

Insufficient weight gain during pregnancy for the mother-to-be can lead to growth restriction of the twins, low birth weight babies, preterm babies and other negative consequences. If the mother-to-be gains too much weight during pregnancy, she is prone to gestational diabetes and high blood pressure, and has a higher chance of back pain and varicose veins. In addition to this, excessive weight gain can easily cause a huge baby, which will make labor more difficult.

02It’s important to eat right.

Early pregnancy: Choose light, less oily, easy-to-digest foods, eat small, frequent meals, and require an additional 0.4 mg of folic acid.
Middle and late pregnancy: add 200 grams of dairy products per day to the previous diet. Consume animal blood or liver products 1-2 times a week. Consume seaweed vegetables at least once a week.

033 Moves for Effective Weight Control

First of all, it is important to note that a mom-to-be cannot exercise during pregnancy if she meets any of the following conditions.
● Gestational diabetes
● Gestational hypertension
● Heart disease
● Placenta previa
● Bleeding throughout pregnancy
● High risk group for preterm labor
● Abnormal or delayed fetal development
Mothers-to-be who are pregnant with twins have to pay more attention to the growth and development of the fetus compared to single mothers, so it is recommended to consult with your obstetrician and choose the right exercises for you according to your actual situation. The following 3 mid-pregnancy body shaping movements, also need to be measured, it is best to be carried out with the help of doctors and family members.

1. Backward stretching
Training method:
Kneel on the floor, bend over, arms straight on the ground, and shoulder width; slowly backward bowed body, head down toward the knee direction, hands straight forward; maintain a few seconds, and then slowly return to the beginning of the kneeling position. Repeat 5 to 10 times.

2、Side support
Training method:
Lie on your left side, support your body with your left forearm, lean your left shoulder directly on your left elbow and kneel on the floor, and lean your right hand on your body; maintain this position for a few seconds, then lean down to the floor; repeat 5 to 10 times; switch to the other side and repeat for 5 to 10 times.

3、Pressing the back
Training method:
Standing, back against the wall, feet open and shoulder width, a few centimeters from the wall; lower back pressure against the wall, maintain a few seconds; repeat 5 to 10 times.

Twin moms-to-be, exercise in moderation during pregnancy. If there is also dizziness, nausea, chest pain, abnormal fetal movement, shortness of breath, abdominal pain, etc., please seek medical attention at the first opportunity.

How to regulate your body if you want to have a third child

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Since the opening of the three-child policy, many couples have begun to move forward with the three-child program. However, due to the third child, the general maternal age is relatively high, at the same time, usually do not pay attention to exercise, physical fitness can not keep up, so the preparation for the third child is particularly important. Otherwise, it is easy to become a high-risk pregnancy, which is very dangerous for both the baby and the mother.

01 What constitutes a high-risk pregnancy

1, the first birth at the age of 35 years or older

As we all know, women over 35 years old are called senior women. If the first child is born after the age of 35, the body has passed its peak period and the physical condition has declined, so the fetus is prone to stunted development and premature labor during pregnancy.

2, fetal malposition, obesity, etc.

Not only is it easy to become a high-risk maternal age, female age is too small, obese, fetal position, etc., are all high-risk pregnant women.

02 What are the dangers of high-risk maternity

1. A high-risk mother will not only put herself at risk, but will also threaten the child in her womb. The chance of having a deformed baby is much higher than that of a normal mother. At the same time, the woman’s sciatic and pubic bones will have ossification phenomenon, and it is easy to have a difficult labor. Difficult labor is not only dangerous for the pregnant woman, but also causes the child’s heart and brain ischemia, lack of oxygen, and serious asphyxia.

03 What to look for in a high-risk mother

1、Do a good job of adequate prenatal examination

It is important to pay attention to prenatal checkups and go to the hospital for regular checkups. If the pregnant woman is older or has ever given birth to a child with congenital defects, genetic counseling is necessary.

2、Supplement good nutrition

During pregnancy, it is necessary to increase nutritional supplements and have enough rest time, eat more protein, vitamins, iron, zinc, calcium and other rich foods. And regularly supplement folic acid and other trace elements.

3、Good exercise during pregnancy

Prepare for natural childbirth and reduce the probability of difficult labor. In the absence of contraindications to exercise, you can do the following exercises to enhance physical fitness.

Walking

Walking is the best way to exercise during pregnancy, and it is also the most convenient exercise pregnant women can do one hour after meals. The intensity of the exercise is based on the level of feeling a little tired but can talk completely. You can start with 10 minutes in the early stage and slowly increase the exercise time.

Yoga.

Pregnant women can do some yoga on breathing and meditation. Especially breathing, practicing more abdominal breathing will help to push correctly during labor and reduce unnecessary waste of physical strength. High-risk laborers themselves are not as strong as normal laborers, so they should pay more attention to the rhythm of breathing and not waste every bit of strength.

Swimming

Swimming can exercise the whole body as well as effectively enhance physical fitness. However, due to the intensity of swimming, and in the water, must be accompanied by a person to guide can only be carried out, do not pregnant women to exercise on their own. Exercise, to timely replenish water, do not do too much intensity of the exercise.

High-risk mothers need to be very careful compared to normal mothers, during pregnancy must do a good job of examination, more communication with the doctor, in order to give birth to a healthy baby Oh ~