What kind of exercise can you do before a normal birth to help you have a quick birth? What can you eat before a normal birth to help you have a quick birth?

During pregnancy, expectant mothers should start doing some proper exercise to prepare for the birth. So what kind of exercise can help you give birth faster? What can you eat before giving birth to help you give birth? Let's take a look~

What kind of exercise can you do before giving birth to help you have a quick birth?

1. Take a walk in the morning and evening

Walking can help the fetus descend into the pelvis, relax the pelvic ligaments, and prepare for delivery. When walking, it is best for the mother to walk, massage, and talk to the baby. Walking can be arranged twice a day, morning and evening, each time for about 30 minutes, or three times a day, morning, noon, and evening, each time for 20 minutes. It is best to choose a quiet environment for walking, without pollutants around, and do not walk on the roadside.

2. Pony Stance

Hold the edge of the table with your hands, stand steadily with your feet, slowly bend your knees, lower your pelvis, and naturally separate your legs and knees until they are completely bent. Then, slowly stand up and push up with your feet until your legs and pelvis are upright. Repeat several times.

3. Leg rowing

Hold the back of the chair with your hands, fix your right leg, and make circles with your left leg. When you are done, return to the original position, then switch legs and continue. Do this 5-6 times in the morning and evening.

4. Waist exercise

Hold the back of the chair with your hands, inhale slowly, use your arms to exert force, stand on tiptoe, straighten your waist, and keep your lower abdomen close to the back of the chair. Then exhale slowly, relax your arms, and return your feet to their original position. Do this 5-6 times in the morning and evening.

5. Climb stairs

Many doctors will tell expectant mothers who have passed their due date but have not had any labor yet: "Go climb the stairs!" That's right, climbing stairs can exercise the muscles of the thighs and buttocks, and help the fetus enter the pelvis, so that the first stage of labor can come as soon as possible. Mothers can climb the stairs in the apartment building at home on weekdays, and find a small hill to walk in the afternoon. If you feel tired, you should take a rest in time, and pay attention to your feet when going down the stairs and pay attention to safety.

6. Pelvic Exercise

Get on your hands and knees, inhale and arch your back, exhale, raise your head and lift your upper body as high as possible, repeat 10 times.

7. Sit cross-legged with your feet facing each other

Keep your back straight, put your feet together, pull your heels inward, and slowly lower your knees. This can stretch the thigh and pelvic muscles, improve the position during childbirth, maintain pelvic flexibility, and enhance blood circulation in the lower body.

Tips: If it is difficult to complete this posture, you can lean against a wall to support your back, or put a cushion under your thighs, but remember to keep your back straight.

8. Rock your pelvis up and down

Support your body on your hands and knees, with your head and torso at the same level. Pull in your abdomen and hold this position for a few seconds while gently rocking your back. Then relax your abdomen and back, lower your back, try to keep your back level, and repeat the above movements. This can strengthen the waist muscles and help relieve back pain during labor.

9. Wall Slide

Stand with your back against a wall, feet apart, shoulder-width apart, and slowly slide down the wall until you are in a sitting position. Hold the sitting position for a few seconds, then slide up to stand. Repeat this action 10 times. This action helps open the pelvic opening to give the fetus more space to enter the birth canal.

Tips: To reduce the pressure on your knees, you can put a small ball on your back to reduce the resistance during sliding. You can also do this without leaning against the wall, and you also need to keep your back straight and your feet shoulder-width apart.

What to eat before giving birth

The diet before delivery should be rich in sugar, protein, vitamins, and easy to digest. According to the mother's own preferences, she can choose a variety of foods such as cakes, noodle soup, porridge, meat porridge, lotus root starch, snacks, milk, juice, apples, watermelons, oranges, bananas, chocolate, etc. Eat 4-5 times a day, eat small meals frequently. The water needed by the body can be supplemented by juice, fruit, sugar water and boiled water. Be careful not to be too hungry or overeat. The following foods are recommended for expectant mothers to eat before delivery:

1. Banana

Experts suggest that mothers should eat more bananas before giving birth, because bananas are rich in fiber and iron, which have the effect of laxative and blood-tonifying. Most mothers like to stay in bed during pregnancy, which leads to poor gastrointestinal motility and induces constipation.

It is easy to lose blood during childbirth, so a lot of blood supplements are needed after childbirth, but it is impossible to replenish sufficient blood in a short period of time. Therefore, eating more bananas before childbirth can prevent extreme anemia after childbirth.

2. Oranges

In order to avoid heavy bleeding during childbirth, it is necessary to enhance the elasticity and toughness of blood vessels, and at the same time prevent continued heavy bleeding after childbirth. After giving birth, the mother's endometrium has a large wound surface and heavy bleeding, but eating oranges can prevent it well.

In addition, oranges also have the function of promoting lactation. When the mammary ducts are blocked, eating oranges in moderation can solve the problem of too little milk and prevent acute mastitis.

3. Hawthorn

Eating hawthorn in moderation also has a certain conditioning effect for pregnant women. Hawthorn contains a large amount of hawthorn acid and citric acid, which can promote the production of body fluids and quench thirst, and disperse blood stasis and activate blood circulation. Most pregnant women will experience excessive fatigue, loss of appetite, and dry mouth and tongue after giving birth. Eating hawthorn properly can not only improve appetite, but also disperse blood stasis and activate blood circulation, and can also discharge blood stasis in the uterus.

4. Longan

Longan is a fruit that is extremely nutritious. Chinese medicine believes that longan is sweet, mild, non-toxic, and enters the spleen and heart meridians. It is a good fruit for nourishing blood and benefiting the spleen. Especially for those who are weak after childbirth, eating some fresh longan or dried longan meat in moderation can not only replenish the qi of the spleen and stomach, but also replenish the insufficient heart blood.

What not to eat before giving birth

It is not advisable to eat too many vegetables and fruits with too much crude fiber before childbirth. Crude fiber will produce more feces, and when you start to hold your breath, you may hold the feces out together, which will make you very embarrassed. For the same reason, it is best to eat less spicy or strong-smelling garlic, leeks, etc., otherwise it will make the doctors and nurses suffer and yourself embarrassed.

What preparations should be made before giving birth?

1. Clean the room

Before the wife gives birth, the expectant father and his family should clean the room, ensure good lighting and ventilation, and try to make the room warm and comfortable, so that the mother and child can happily spend the delivery period in a clean, safe and comfortable environment.

2. Wash bedding and clothing

In the late pregnancy, the expectant mother has difficulty moving around, so the expectant father and family members should take the initiative to wash the clothes, quilts, sheets, pillowcases, and pillows in the house, and expose them to the sun for disinfection before use.

3. Buying Food

The expectant father should go to the supermarket to buy noodles or longxu noodles, millet, rice, red dates, flour, brown sugar and other essential foods for pregnant women. You should also prepare fresh eggs, vegetable oil, dried shrimps, day lily, fungus, peanuts, black rice, sesame, kelp, walnuts and other foods. >>> Extended reading: Recommended essential foods before delivery

4. Prepare production supplies

1. Two large washbasins and four towels, used for wiping the face, feet, wiping the lower body after giving birth, and wiping the breasts.

2. Postpartum care pads. If you want to be more economical, you can use large sanitary napkins or adult diapers.

3. Prepare more toilet paper and wet wipes for expectant mothers to wipe their hands.

4. 20 bags or 1 roll of medical gauze, cut into small pieces by yourself, as big as a pad, or buy pre-cut pieces directly. For example, when scrubbing the baby's delicate skin, it is not suitable to use a towel, but medical gauze can be used.

5. Washing utensils or special mouthwash for the mother. The mother cannot use cold water after giving birth. She can use warm water to brush her teeth and mouthwash after meals, which is very convenient.

6. 2 sets of pajamas. Mothers will sweat a lot after giving birth, so pajamas must be made of breathable and cool cotton. New pajamas should be washed before wearing.

7. Two small washbasins for washing the baby’s face and butt.

8. Prepare a few more packs of diapers and diaper pads. In the first two days, the baby will pass meconium, and diapers are more expensive. It is best to change them every 2 hours. You can change the diaper pad first to avoid red buttocks.

9. Diaper cream: Apply some on your baby’s buttocks after cleaning to prevent diaper rash.

10. Moisturizing cream for babies. Choose a good brand that can moisturize the baby's tender skin and will not harm the baby's eyes, respiratory tract and reproductive system.

11. Baby wipes.

12. Baby bottle.

13. Baby's clothes. Most hospitals now put hospital clothes on babies as soon as they are born. Prepare 2-3 sets of baby clothes, which are basically enough for the confinement period. Buy a few more pairs of baby socks and a hat, because the feet and head are most afraid of cold.

14. Bathtub, bath bed and water thermometer. Buy a large bathtub, otherwise the baby will grow very fast and it will not be usable soon. Buy a cross-shaped bath bed for stability. When you first start bathing your baby, it is easy to make the water too hot or too cold, so it is safer to use a water thermometer.

Although natural childbirth is a great test of the pain tolerance and willpower of expectant mothers, don't panic when this moment comes. You can make full preparations before childbirth and do everything to assist in natural childbirth. This will more or less play a certain role during childbirth~