How should I exercise to effectively prepare for pregnancy?

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Preparing for pregnancy should do a good job of physical examination of both men and women, adjust their own state of mind, relaxation; during the preparation for pregnancy, the diet should be supplemented with comprehensive and balanced nutrition, vitamins and proteins, less fried barbecue, etc., and at least three months before conception to start supplementing folic acid; and at the same time, pay attention to the prevention of diseases. In addition to the above basic preparation for pregnancy, exercise is an excellent program to help pregnancy. Which exercises can help you get pregnant, let’s find out!

01 Plate sitting

Plate sitting can unclog the qi and blood, cultivate the body and nourish the character, to a certain extent, to relieve the anxiety during the preparation for pregnancy, and it is easier to fall asleep before going to bed in a plate sitting. Cross your legs naturally, straighten your back, relax your shoulders, and turn your hands upward. You can close your eyes and rest your mind, or you can decide on a focal point at random, focus your attention, and immerse yourself in a beautiful environment. Once a day, each time about 20 minutes.

02 Jogging or brisk walking

Jogging or brisk walking, as a common exercise, helps to enhance the physical fitness and resistance of those who are preparing for pregnancy. Compared with walking, jogging or brisk walking can consume more energy, burn excess fat and accelerate blood flow.

The range of action should not be too large, according to their own situation to regulate the rhythm, to avoid danger, try to carry out in the fresh air, the terrain is relatively flat place 3 times a week is appropriate, depending on the individual physique to determine the length of time, should not be overly fatigued.

03 Swimming

Swimming, as a major representative program of aerobic exercise, can improve one’s endurance, enhance body coordination, and promote cardiorespiratory function, as well as improve anxiety and maintain a good state of mind during preparation for pregnancy. 3 times a week is appropriate, the time should not be too long, depending on the individual’s physical condition.

04 Yoga

Can promote the flexibility of the whole body, can better shape the waist and abdomen of the muscle tissue, for women in the future pregnancy, childbirth, and after the birth of the recovery are extremely effective.

1. Four-legged support

All four limbs on the ground, crawling posture, hands shoulder width apart, thighs perpendicular to the ground, abdominal, keep the back straight, to avoid the waist sinking. Keep the pelvis immobile, the right arm and left leg slowly stretch outward to parallel to the ground, keep breathing naturally, stay 5-8 breaths after the limbs back to the original position, so that the left and right alternating movement. 3 groups per day, each time 10-15 times is appropriate.

2. Bridge Pose

Bent knees lying on the mat, feet apart and hip width, hands on both sides of the body, palms down. Imagine a book placed between the legs, force clamping, inhale the body to remain motionless, exhale when the contraction of the abdomen, the hip upward push, back off the ground, again inhale to remain motionless, stretching the buttock muscles, and finally exhale, slowly put down the body. 3 times a day, 6~10 times each time.

A healthy body is the key to preparing for pregnancy, and proper exercise is a source of good health, so enjoy exercising and get pregnant while doing it!