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Are pregnant and planning to start some simple pregnancy exercises to stay fit as you can? Or the occasional bouts of pain make you feel that some therapeutic exercises may just do the trick? It is the hip one of your problem areas?
If you are looking for some exercises that work on your hip area during pregnancy, take advantage of our story below.
During hip exercises Pregnancy:
Here There are some exercises that will take care of hip pain during pregnancy and also strengthen the muscles:
1. Side Leg Raise:
It will help to strengthen the muscles on the side of your hips.
- Stand straight behind a table or chair with your feet slightly apart.
- Lift the leg about 6 to 12 inches out to the side. Make sure your back and legs are straight and toes are facing forward.
- Lower the leg slowly. Repeat with the other leg
- Repeat until the completion of at least 10 to 15 times with each leg
[Read: safe exercises during Arm pregnancy ]
2. hip flexion (bending):
It will help strengthen the hip muscles
- standing behind or to the side of a chair or a table
- slowly bend your left knee and bring it toward your chest as far as you comfortably can. Be sure to stand up straight and do not bend to your life or hips.
- Hold for a few seconds and slowly lower the leg to the starting position.
- Repeat with the other leg.
- Keep alternating between the two legs until you complete about 15 reps with each leg
[Read: Exercises to avoid during pregnancy ]
3. hip extension :.
This is one of the effective hip exercises during pregnancy, which will help to strengthen the hips
- stand about 12 to 18 inches away from a chair or a table and keep your feet slightly apart.
- Bend to the front from your hips and take a 45-degree angle. Make sure you hold the chair or table to balance yourself.
- While in position, slowly lift your left leg behind you. Do not bend the knee and be careful not to point your toes or bend your torso forward. Hold the position for a few seconds.
- Slowly lower your left leg to its starting position.
- Repeat steps with the other leg. Keep alternating between the two legs until they have not repeated the same for about 15 times with each leg.
- Take a break and then repeat the process to complete a series of 8 to 15 repetitions with each leg alternative
. [Read: Kegel exercises during pregnancy ]
4. Stretch the knee to relieve hip pain:
This is one of the best hip stretches during pregnancy, that you must try. Use the exercise to relax the hip muscles and ease any pain you may experience in the fashionable area.
- Sit on the floor by putting both hands and knees on the ground.
- Let your side both in the air for some time. Now slowly bring your head toward the floor. Make sure you do not do it too quickly, as it can increase pain or cause a stretching of the round ligament. A sudden movement in place can also make the blood rush suddenly your head and make you feel dizzy or lose your balance.
- Repeat the stretch a couple of times and every time you feel the pain. your hip area
[Read: stretching exercises for pregnant women ]
5. Sit Down Stretch:
Use the simple sit exercise that can help remove any discomfort in the hip area during pregnancy
- sit down on the floor .. Place knees apart and feet together in a classic butterfly sitting pose.
- bring the feet inward toward you as far as you comfortably can. Slowly lean forward until you feel a gentle stretch in your hip area.
- Remain in position for about five seconds. Sit up straight and repeat for about 20 times.
Remember to take your doctor's approval before doing any exercise during pregnancy, and stop if you feel the slightest discomfort.
So what are you waiting for, try these hip exercises during pregnancy today? What did you do hip exercises during pregnancy? Do share them below
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- 8 simple steps to make butterfly Exercise during pregnancy
- 7 precautions for an effective workout Pilates during pregnancy
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