How to do exercises in late pregnancy?

In the middle and late stages of pregnancy, most pregnant women are lazy and always like to sit on the sofa and watch TV, or lie in bed to rest, etc. It is indeed necessary to get enough rest in the late stages of pregnancy, but it is not good to sit still all the time. Therefore, pregnant women are reminded to get up and walk around more in the late stages of pregnancy. In addition, they can do some exercises that help with delivery, such as the following exercises, which are very effective.

Exercises for late pregnancy:

1. Foot exercise

Put one leg over the other leg, then put it down, repeat 10 times, increase the height each time you lift it, then switch to the other leg and repeat 10 times. Cross your legs, squeeze them inward, close your anus, lift your vagina, and then relax. After repeating 10 times, put the lower leg on the upper leg and repeat 10 more times.

2. Abdominal muscle exercise

Bend and stretch one leg, bend and stretch it, 10 times each. Bend your knees, lift one leg up, then lower it, lift it up, then lower it, 10 times each way.

3. Pelvic Exercise

Bend one knee and slowly lower it outward, 10 times each way. Bend your knees, rock left and right onto the bed, and slowly relax. Repeat 10 times on each side.

4. Cross-legged exercise

Sit up straight with your feet together, pull your hands toward your body, and move your knees up and down like a butterfly fluttering its wings. In the same position, inhale and straighten your back, exhale and lean your body slightly forward.

5. Cat pose

Lie on your hands and knees, inhale and arch your back, bending your head toward the middle of your arms until your navel is visible. While exhaling, return to position 1, and while inhaling, lift your upper body forward. Exhale and move your body backward until you lie down. Repeat 1-4 10 times.

6. Wax blowing exercise

Exercise your abdominal muscles to restore loose abdominal muscles after childbirth. Lie on your back, bend your knees, and place your fingers 30 cm away from your mouth. Think of your fingers as candles and exhale forcefully to blow out the flame.

7. Elevator Movement

Practice contracting your vaginal muscles. In the same way as exercising the pelvic floor muscles, contract the buttocks and vaginal muscles, and lift the waist like an elevator. Lift up in 5 layers from the "1st floor" to the "5th floor". Hold on the "5th floor" for 2-3 seconds, then lower your waist in 5 layers while exhaling.