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I am 3 months pregnant, I would like to start exercising to avoid stretch marks. What kind of exercises should I do?
For pregnant women, it is advisable to exercise that does not burden the body to a large extent, such as walking, unforced swimming or exercises to increase the flexibility of the muscles of the perineum and the pelvic floor, strengthen the back muscles and increase the overall fitness and mobility of the joints. Here are some examples of exercises you can do - of course, after consulting your doctor first. 1. Cat's back - kneel on both sides and support the torso with your hands (on all fours). Keep your head in line with the spine. Then, tilt your head towards the chest and arch your back, pause the movement for 2-3 seconds, then return the vertebrae by the circle, slowly back to the starting position. 2. Kneel on both sides and support your torso with your hands (as above), then slowly lower your buttocks towards your feet, palms resting all the time on the ground. 3. Sit on a chair, straighten your back, place your hands on your thighs, then slowly turn your upper body to the left, your right hand goes to your left thigh, and your left hand goes to the back of your back. Return to the starting position and make a clockwise rotation. 4. Stand slightly apart, straighten your arms above your head. Then try alternately (one arm, then the other arm) stretching your arms upwards, stretching your spine. 5. Sit on the floor, bend your legs at the knees and bring your feet together. Place your hands on your knees, press your hands on your knees, trying to spread as much as possible. 6. Lie on your back, hands on your knees. Bring your bent knees to your chest, spread your knees with your hands, and bring your legs together again. 7. Lie on your back, lift your legs bent at the knees and perform the so-called bicycle, i.e. the movement of the legs imitating riding a bicycle. 8. Lie on your back, bend your legs at the knees and lift your pelvis up with your hands on it. In addition to exercise, try also to use anti-stretch mark creams and remember about rational, he althy eating to avoid excess weight, which is one of the causes of their formation.
Remember that our expert's answer is informative and will not replace a visit to the doctor.Joanna Barcikowska
Graduate of the University of Physical Education in Gdańsk, instructor of physical recreation, pilates and pilates reformer, trainer of the Warsaw Sports Academy and Thera-Band Academy, co-author of programsReebok BalancePilates, Reebok Spine. Author of many articles on fitness, participant of television programs and promoter of pro-he alth forms of fitness.
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