To prevent the mother from feeling uncomfortable, sore, or unwell, attention should be paid to various postures throughout the day, such as:

When standing, keep your back straight, do not hunch your shoulders, and put your weight on your heels.
When sitting, keep your back straight and lean against the chair back occasionally to relax your back. You can also prop both feet up to the level of your body.
The most comfortable and suitable position for pregnant women is lying on the side with a body pillow.
Exercise should begin when 5-6 months pregnant. Wear comfortable clothes that allow easy movement and exercise in a well-ventilated room. The first time, exercise for only 10-15 minutes to allow the body to adjust, then increase to 30-40 minutes per day. Stop immediately if you feel tired.

Exercise for Hip, Thigh, and Ankle Muscles

This posture helps improve blood circulation in the legs, hips, and feet.

Sit leaning back, stretch your legs straight, place your hands beside your body, and alternately flex your feet up and down while keeping your heels on the ground when flexing your feet up. Breathe in deeply and breathe out when pressing your toes down. Do 8-10 times daily.
Sit leaning back, stretch your legs straight, place your hands beside your body, press your toes down, and rotate your toes and ankles in circles while keeping your heels on the ground without bending your knees. Rotate your toes inward toward yourself; after a full circle, your toes will be flexed up. Then rotate your toes outward; after a full circle, your toes will be pressed down. Alternate 8-10 times.

Exercise for Thigh Muscles

This posture helps stretch and strengthen the thigh muscles.

Sit cross-legged, place your palms on your knees, breathe in with a straight back, and breathe out. Do 8-10 times.
Sit cross-legged, bring the soles of your feet together, pull your heels close to your body, place both hands under your knees, push your knees up while inhaling, then slowly press your knees down with your palms while breathing in and out. Do 8-10 times.

Helps reduce tension in the side muscles, strengthens the muscles, and improves breathing.

Sit cross-legged, raise your right hand above your head as high as possible, stretch your back, lean your body to the left as far as possible while inhaling, return to sitting straight and exhale. Alternate sides by raising your left hand and doing the same as the right side. Do 8-10 times.

Contract and relax the muscles around the vagina, anus, and urethra. Breathe in while contracting and breathe out while relaxing.

Helps strengthen muscles and relieve back pain.

Kneel in a crawling position with arms and feet on the floor, stretch straight, breathe in, lower your head while arching your back up, breathe out while arching your back down and lifting your head.

This posture is beneficial for childbirth as it helps stretch and increase flexibility in the lower muscles and also reduces back pain effectively.

Lie on your back on the floor, bend your knees, spread your legs slightly apart, place both arms close to your body, inhale, hold your breath while tightening the muscles of the hips, thighs, and abdomen, arch your back with shoulders and hips touching the floor, exhale slowly while pressing your back to the floor again.