Abstract: Many people think that it is better to rest more and exercise less during pregnancy. In fact, this is not the case. Nowadays, various pregnant women’s exercise programs are popular among expectant mothers. Such as dance. Pregnancy dance is a dance specially designed for pregnant women. The movements are gentle and even, and the amount of exercise is not particularly large. An appropriate amount of pregnant dance can relax the pelvis of pregnant women, which is conducive to the delivery of the baby. How to dance during pregnancy? What precautions should be taken when pregnant women dance? Benefits of dance for pregnant women

1. The different steps and movements in dance can enhance the body's flexibility.

2. Dancing can relax the pelvis of pregnant women, which is conducive to the birth of the child.

3. Dance practice can help pregnant women master the rhythm of their own labor pains as soon as possible and accept delivery positions that they are not used to.

4. The experience of body control gained from dancing can be applied to the delivery process to make the delivery smoother.

5. When dancing, the energy is concentrated on body movements and music. It can not only maintain a good mood, but also a good way of prenatal education; it also has a group effect. Everyone can attend class, laugh and move together. Can reduce the chance of depression.

6. Appropriate dancing during pregnancy can also relieve uncomfortable symptoms, enhance the physical strength of pregnant women and the toughness of muscles in various parts of the body, and help pregnant women give birth smoothly. It is also beneficial to postpartum recovery.

How to dance during pregnancy

1. Dancing time

Pregnant women dance usually in the second trimester, usually after 4 months of pregnancy, when the fetus is stable. Pregnant mothers can try to dance the maternity dance. Do it for half an hour to an hour every day. If you feel tired in the middle, you should take a break in time.

2. How long to dance?

It is best for pregnant women to dance for half an hour to an hour every day. If you feel tired during the dance, you should take a break in time. A big taboo for pregnant women in dancing is fatigue. , must not be overtired. For pregnant women, the limit of maternity dance is that it is not tiring, relaxed and comfortable.

3. Types of dance

During pregnancy, pregnant women can choose from: soothing folk dance, rumba, cha cha, belly dance or snake dance. Pregnant women can choose the dance that suits them and interests them based on their physical condition.

Precautions for dancing during pregnancy

1. Find a professional dance teacher

For inexperienced pregnant mothers, it is best to find a professional dance teacher during pregnancy. Or there will be a specially trained dance teacher to lead you. Because professional teachers will know better how to perform dance for pregnant women which is the safest. Moreover, experienced teachers will consult your physical condition before training to adjust the training activities for the day.

2. Supplement sufficient energy and nutrition

Dancing also consumes energy, so pregnant mothers should replenish sufficient water and take in adequate amounts before, during and after training. Amount of calories and nutrients to replenish the part consumed by dancing.

3. Choose appropriate postures and movements

For early pregnant mothers, it is best to be careful not to reduce the blood flow through the uterus, thus affecting the normal blood supply to the fetus. It is necessary to avoid maintaining the same posture or movement for a long time. Therefore, when dancing, try to avoid back movements, standing and stretching for long periods of time.

4. Choose appropriate clothes and shoes