Awareness, proper diet, adequate rest and emotional relief - during pregnancy these are urgent. During this time, light exercises are also quite useful in keeping with the rules. But of course, the doctor's advice and permission.
Exercise during pregnancy will not be like any other time. Knowing, hearing, knowingly exercises will be done. Body changes, fitness becomes a problem for many women. There are many problems including depression, back pain and pain. Therefore balanced exercise is beneficial for both mother and child.
Professor Sharmin Mahmud, associate professor of Gynecology Department of Bangabandhu Sheikh Mujib Medical University, said, "There are various problems including pain and back pain. A little hard bed and you have to sleep straight. Those who work outside, it is not okay to sit for long periods of time. It also causes pain in the waist and back. Light exercises can be performed at this time, especially during the exercise of breathing.
Fitness Owner of Women's Gemma Jim has shown some exercises that can be done during pregnancy. She said, 'We have weakness, pain and depression in the body during pregnancy. Exercise will help to overcome them. Exercise is beneficial even in normal delivery. But it is not right to exercise with excessive pressure on the body and before taking any exercise, you should consult a physician. "
Side-janissan
First, to straighten one foot (right foot), fold it inwards. Hold the left foot straight and hold with the left hand. Now try to move the right hand over the head and take the left leg. This exercise can be done on both sides. The exercise can be done from the minimum 10 seconds to the maximum of 25 seconds. Can not be done more than three times.
Mothers can do this exercise from beginning to end of pregnancy. This exercise will help strengthen muscles, reduce back pain, strengthen muscles.
Tritonson
First turn the two legs right and turn right toes right. Now fold the right knee to quit breathing. Then grab the right knee with the right hand and lift the left arm upwards and keep your eye on the upper hand. Thus three times minimum 10 seconds and maximum 25 seconds.
These exercises have the potential for normal delivery. Because, in this exercise, the exercise of the uterus, which is helpful in the normal procedure. Besides this, the muscles of the feet, the inner part of the Thai, the back pain, this exercise is very beneficial for the heart's heart.
Half-urine
First of all, stand in this way. After that, leaving the breath in hand and leaving the breath, you have to go back and will have to come back to take breath again after 5 seconds. This exercise can be done three times. Can be allowed at least 10 seconds and maximum 25 seconds.
It is also good for breathing exercises, as well as for the mother's heart. This exercise reduces the back pain and relaxes the muscles and reduces stress.
Banyan
Sit in the seat of happiness first. Take the breathing of the two hand palm together on the head. Close your eyes and breathe a long nose and leave it. This way you can do three times. But not more than 10 seconds to 25 seconds.
This exercise reduces stress and is beneficial for the mother and child's heart. If someone does not have to do the first two or three months, then the exercise can be done.
Bare hands
Put one hand on the side and put one hand under the head. Now with the other hand, one foot should be raised and down to the ground with the other hand. Thus you can do 10 to 20 times. Similarly, you have to do with other legs.