Are You Planning to Get Pregnant? You Can Start with 5 Physical Preparations

"Are you currently planning a pregnancy? You can start with these 5 physical preparations."

Are You Planning to Get Pregnant? You Can Start with 5 Physical Preparations

"Dream - Are you planning for pregnancy? Besides preparing mentally and ensuring financial planning, there is an important thing that should not be overlooked, which is ensuring that your physical condition is in good state."

The following is a translation of the given 'Bahasa' text to 'English' while preserving any HTML tags: "This is to prepare the body to face extreme changes during pregnancy. Within a period of about 9 months, weight will increase drastically, hormones also bring many changes to the body's condition."

"If our body is not fit or not strong enough, the risk of complaints such as back pain, leg pain, and other discomforts becomes higher. There are five physical preparations that prospective mothers can do. Let's see what they are."

1. Consultation with Physical Therapy

Before pregnancy, it is important to address prolonged muscle problems such as pelvic pain, hip issues, or back pain.

Injury or discomfort tends to increase during pregnancy due to increased pressure on the spine and hormonal changes. Consider consulting a physical therapy expert to find effective solutions for this problem before getting pregnant.

2. Routine Cardio Exercise

Performing regular cardio exercises is very helpful in maintaining a fit body, it is very suitable for Sahabat Dream who is planning to get pregnant.

This is because during pregnancy, the mother's blood volume increases by 45 percent, heart rate increases, and pregnant women are also at risk of gestational hypertension. Exercise also greatly helps to alleviate stress. According to health experts, choose preferred cardio activities and do them consistently. It can be brisk walking, running, swimming, cycling, or dancing.

3. Strengthen Pelvic Floor

Pregnancy causes tension in the muscle tissues at the base of the pelvis. Weakness in this area can lead to problems such as incontinence or discomfort during pregnancy.

To improve the strength of the pelvic floor, consider exercises such as quick flick Kegels, lunges, and squats.

4. Core Muscle Exercise

As the pregnancy progresses, the core muscles must support the growth of the uterus and abdomen. Weak core muscles can cause pain and discomfort in the lower back because they have difficulty bearing the increasing weight. Strengthen the core muscles with activities such as planks, side planks, and improve abdominal flexibility with breathing exercises. Engaging in exercises like yoga and pilates can enhance the strength and flexibility of the core muscles.

5. Strengthen Leg Muscles

The lower body muscles will work hard during and after pregnancy. These muscles will bear the extra weight during pregnancy and also play an important role in safely lifting and lowering the baby after childbirth. Include exercises such as squat, bridge, and deadlift to strengthen the glutes and legs. Report by Aykaputri Amalia Rahmani/ Source: Times of India

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