Pregnant Women Gymnastics at Home

The Pregnant Women Gymnastics which can be used a s a preparation done before the childbirth process because by doing some exercise it can smoothen the normal childbirth process. Getting the pregnancy can make the woman feels quite different with the situation before the pregnancy.  It happens because of the activity of the fetus in the woman`s uterus which often make the pregnant woman feels so tired, can`t control her emotional and having more restlessness.

Based on the conditions above, the Pregnant Women Gymnastics in the third trimester to keep her to be fit, to help her to avoid the stressing and to make her becomes more relax. Getting excessive restlessness is normal for the pregnant woman, it happens because they often think about the painful childbirth process, or painful caesarean section. By doing some exercise can help the pregnant woman to have a smooth childbirth process, and help her to reduce the painful childbirth process.

Pregnant woman Gymnastics movement

The exercise can be done until having the childbirth signs in order to train the vital muscles (abdominal muscles, hips, thighs) used during the childbirth process. there are the following technique for doing Pregnant Women Gymnastics:

1. The starting position of the pregnant woman exercise is sitting cross-legged position with a straight body then positioning both of the arms forward and do it in a relax position.
2. The first crawl movement can be done by putting the head in a lower position and seeyour belly, lift the waists together, then flat belly and wrinkled your anus. Put down your waist by liftingthe head, and then relax the abdominal wall muscles and your pelvic floor muscles.
3. The Secondcrawlmovement is to put his head between your hands and turned to the left and right. After that put down your body until the breast can touch the floor. This can be done by moving the elbow as far as possible to the side of the body and maintain that position for one minute.
4. The first lie down pregnancy exercise movement, begin with left side away then put your right knee over your left knee (to make it more comfortable you can prop your feet using pillows). Bend your right arm forward and put your left arm back to the body.
5. The second lie down pregnancy exercise can be started by bending your arms, thenprop your head and your back using pillows to make it more comfortable. Repeat this pregnant seam calmly, and do breathing rhythmically.

The benefit of doing the pregnant woman exercise

Those kind of movement above, generally have some benefit for training the muscles so that it can be able to avoid the calf stiff or hemorrhoids when getting the childbirth process. The other benefits of it are:

• Improving breathing techniques, because in this pregnancy exercise can train in order to get the benefits of oxygen breathing. Then the breathing technique is developed for pregnant women to be ready to face the childbirth process.
• It can be used to train the elasticity and strengthen the abdominal wall muscles in order to prevent the painful found in the woman`s buttocks or the hemorrhoids.
• It can be used to train the relaxation, to prevent the stressing because in the nearly of childbirth process the contraction happens frequently. Therefore by doing some exercise the woman gets some relaxation to overcome the tension or a painful during the childbirth process.

By doing some exercise gradually it can make the woman to be healthy and fit therefore during the childbirth process the woman will feel so relax and fit.

Summary:

• Pregnant Women Gymnastics at Home at home can be conducted during pregnancy in more than 6 months and it should be supervised.
• The pregnant women exercise movement can be done with a cross-legged sitting, crawling, and lying
• Benefits of the exercises are training the woman`s breathing, strengthen elasticity of muscle and Relaxation.