When doing pregnancy gymnastics, please note the following five points: 1, do not force yourself at the beginning, the number of exercises can be determined by the physical condition, and later can increase the amount of exercise day by day. 2, after doing a gymnastics if you feel tired, should be appropriate to reduce the amount of exercise. Exercise the right amount of feeling for: body slightly warm, slightly sleepy. 3, stomach distension, illness and other physical discomfort, you can reduce the type of gymnastics, the number of times, intensity, etc.. 4, do not do exercises in the morning, after the shower can. 5, cat posture and elevator gymnastics will make the fetus in the abdominal reversal, so do not do it in the 8 to 9 months of pregnancy. Please keep the above 5 points in mind and practice according to the chart below. Pregnancy gymnastics is an exercise therapy based on the changes in the body during pregnancy, its purpose is mainly two: 1, healthy through pregnancy. 2.Smooth delivery. When practicing pregnancy gymnastics, please keep in mind the above two purposes and the above five points of attention. Ankle exercises The increasing weight of the fetus makes it necessary for pregnant women to make their ankle joints flexible and strong in order to walk easily. In addition, this exercise helps to eliminate swelling of the feet in the second trimester. 1.Lie on your back. 2.Swing your ankle from side to side 10 times. 3.Rotate your ankles left and right 10 times. 4.Move your ankles back and forth, fully stretching and contracting your Achilles tendon 10 times. * In daily life, when sitting in a chair, lying down, etc., you should exercise your ankles and wrists regularly. Foot exercise 1, put one leg on the other leg, and then put it down, repeat 10 times, each lift 1 time to increase the height of some, and then change the other leg, repeat 10 times. 2.Cross your legs to the inside and clench and tighten your anus, raise your vagina and then relax. After 10 repetitions, hitch the bottom leg to the top leg and repeat 10 more times. Abdominal exercises: Exercise the abdominal muscles that support the uterus. 1.Bend up, stretch, bend up and stretch on one leg, 10 times each on the left and right. 2.Bend both knees up, lift one leg up, lower, lift, lower, 10 times each from left to right. Exercises for the pelvis: relax the joints and muscles of the pelvis to make them flexible and facilitate smooth labor. 1.Bend up one knee and slowly lower the knee to the outside, 10 times each on the left and right. 2.Bend up both knees, sway left and right to the bed, slowly relax, 10 times each. Cross-legged exercise: relax the pubic symphysis and femoral joint and stretch the pelvic floor muscle group. This allows the fetus to pass through the birth canal smoothly. 1.Sit straight, feet together, pull your hands towards your body and move your knees up and down like a butterfly on its wings. 10 times. 2, the same position, inhale and straighten the back, exhale and lean forward slightly. 10 times. Cat pose: this is the movement of vibration pelvis, can slow back pain. It can also exercise the abdominal muscles to better support the uterus. 1, get down, hands and knees apart. 2.Inhale while arching your back and bending your head toward the middle of your arms until you see your belly button. 3, while exhaling, return to the position of 1, while inhaling and lifting the upper body forward. 4.Exhale while spreading your body back until you get down. 1-4 repeat 10 times. Blowing wax exercise Exercise the abdominal muscles. It can restore the loose abdominal muscles after delivery. Lie on your back, bend your knees and stand your fingers 30 cm from your mouth. Think of your fingers as a candle and exhale hard in order to blow out the flame. Elevator exercise Exercise to contract the vaginal muscles. Contract the buttocks and vaginal muscles in the same way as the pelvic floor muscles, and lift the lower back like an elevator. Raise your waist in 5 levels from the “1st floor” to the “5th floor”, hold at the “5th floor” for 2-3 seconds and then lower your waist in 5 levels while exhaling. If you want to set aside special time to practice gymnastics, many people will be too much trouble to stick down, because some can watch TV while doing exercises. If a person is not interested, you can practice with your husband.