Playing sports during pregnancy not only serves to keep the line, but it helps the well-being of the future mother and baby. The important thing is to do it at your own pace and without exaggerating. Specifically, the buttocks are among the muscles that are most affected by the belly. Tone the side B during pregnancy it is not only a question of aesthetics but it is also decisive for health. These muscles, in fact, are the ones that support the back, put to the test when you are pregnant.
Furthermore, research from the University of Montreal shows that practicing sports three times a week for 20 minutes accelerates the development of the child’s brain and improves their mental performance. For this reason, we have consulted Daim Francesco D’andrea, personal trainer of the gym GetFIT in via Falcone in Milan who recommended two exercises to do during pregnancy and two after childbirth, when you need to get back in shape.
- Pelvis lifts
- Side leg opening
The starting position for this exercise is: knees bent with feet flat on the ground, hip-width apart and arms outstretched. Following the movements with breathing, exhale by lifting the pelvis from the ground as much as possible and tighten the buttocks tightly. Maintain the contraction for 15 seconds, then slowly return to the starting position.
Perform 3 sets of 25 repetitions each.
Side leg opening
With your forearms and elbows flat on the ground, open your knees hip-width apart, relax your back, and keep your abs contracted. At this point, inhale and exhale, lift the right leg sideways keeping it bent and bringing it to ninety degrees.
Lower and repeat the movement 30 times per leg.
- Buttocks on your knees
Buttocks on your knees
The starting position is on your knees with your back straight, shoulders relaxed and arms extended forward. Inhale by contracting the buttocks and, from this position, exhale, moving the body as far back as possible, drawing a sort of “Z”, without resting the buttocks on the legs. Maintain the position for 20 seconds and raise your torso.
Repeat for 25 times.
With your legs shoulder-width apart, your back straight and your abs contracted, inhale by doing a leg push-up and keeping your thighs parallel to the floor. Your knees should be in line with your toes and your heels on the ground. Finally, return to the starting position.
Perform 3 sets of 25 repetitions.