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Exercises for Controlling Excessive bulging of the Abdomen
Most pregnant women suffer from backache, especially in the lower regions of the spine. Some of them develop this complaint after delivery. The exercises described here will prove beneficial in such cases. The exercises should be performed five times a day, and then the frequency should be gradually increased to 20 a day.
- Frame yourself inside a doorway about 2.5 to 3 feet wide with the buttocks against one side of the door frame. Keep the ankles 4 inches apart. Press against the frame with the back. Tense up the muscles of the buttocks and the abdomen which will have the effect of bending legs a little at the knees, and of inclining the pelvis forwards.
Having done so, press against the doorframe behind you with the nape, and push against the frame of the door facing you with the palms. Now straighten the legs at the knees. Then relax your body muscles and take a break. In case you feel thirsty, wait for some time to normalise your breath and then have some lukewarm drink. Having fortified yourself, do it few more times without straining yourself unduly.
- Lie down face up on the floor. Bend the knees and let the soles of the feet rest flat on the floor. Raise one leg, grasp the knee, and pull it as near to the chest as you can. Hold this position for 5 seconds, and resume the initial position. Repeat with the other leg. Repeat the exercise ten times for each side.
- Lie down face up on the floor. Bend the knees and let the soles of the feet rest flat on the floor. Bend the arms at the elbows and place them under the head. Tighten the muscles of the waist and the abdomen in such a way that the lower part of the back presses on the floor. Hold the position for five seconds and relax all muscles. Repeat the exercise ten times.
- Lie on the floor in the same way as you did in the earlier exercise. Bend the knees and let the soles of the feet rest flat on the floor. Raise the legs, grasp both the knees with your hands and pull them as near to the chest as you can. Hold the position for five seconds and resume the initial position. Straighten the legs and repeat the movement for about 4 to 5 times.
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