Fitness for pregnant women in trimesters. Is it possible to play sports for pregnant women and gymnastics at home. Home fitness for pregnant women: the best exercises Fitness for pregnant women 2 trimester at home

They differ in the nature and intensity of the loads. In order to feel good during pregnancy, and not lose good shape, you need to do gymnastics. There is a specially designed sports coaches and gynecologists in trimesters.

Fitness for pregnant women 1 trimester

For the development of the embryo, the most dangerous is the first trimester (the first 14 weeks). Therefore, the load during this period should be limited. Can't download press. Breathing exercises and a small workout on the hips are allowed.

So, here are the allowed exercises in the first trimester.

You will need a chair. Holding on to the back, squat slowly and shallowly, while spreading your legs apart.
In order not to lose a good breast shape, you need to do the following. Bring your hands together near your chest and join your palms. Press firmly with your palms against each other, so that you feel the tension of the chest muscles.
Holding on to the back of the chair, lift your leg obliquely forward, then to the side, then back. This exercise is a good prevention of stretch marks and an excellent preparation for childbirth.
Spread your legs apart, bend your knees and perform circular rotational movements with your pelvis in one direction or the other.
Rotation of the feet will help to avoid cramps and varicose veins. Do this exercise as often as you like.

Fitness for pregnant women 2 trimester

The second trimester of pregnancy is the most successful period for physical activity, as it is the safest period during the entire pregnancy. The threat of miscarriage is now minimal.

A large concentration of exercise is now in the pelvic region. If you do them constantly, you can protect yourself from such an unpleasant phenomenon as urinary incontinence. This is especially true for women over 35.

Do not do exercises that involve the load on one leg. It is not recommended to perform exercises while lying on your back, as this can compress the vena cava and provoke a lack of oxygen in the child. Try to do exercises on your side.

First exercise. Sit with your legs crossed in front of you. First, turn your head to both sides. Then, spread your arms to the sides and smoothly turn the body.
Inhale, stretch your hand up, exhale - put your hand behind your head.
Lie on your side, arms on top of each other and extended forward in front of you. Expand with body movement upper hand 180 degrees. Bring her back.
Exercises for the pectoral muscles are the same as in the first trimester.
Sit with your buttocks on your heels. Stretch your arms in front of you and gently try to touch the floor with your forehead. This exercise is very relaxing. To make it easier, the legs can be spread apart at the knees.

Fitness for pregnant women 3rd trimester

The abdomen is enlarged. The birth is getting closer and closer. Doing even the most basic exercise is already difficult. Therefore, it is worth using a fitball specially designed for pregnant women.

Sitting on the ball, take dumbbells (no more than one kilogram) and bend your arms in turn.
Sit on the floor with your legs crossed in front of you, and sharply squeeze the ball with your hands. This is how the chest is trained.
If you feel comfortable, then lie on your back and roll the ball back and forth with your foot for one to two minutes.

It is worth remembering that exercises in the third trimester can cause uterine tone. If this happened, then it is worth limiting breathing exercises.

Contraindications for pregnancy fitness

Also, if you have medical contraindications, then exercises for pregnant women cannot be performed. These are such as:

chronic diseases;
severe toxicosis;
bloody issues;
polyhydramnios.

Fitness of pregnant women, as mentioned earlier, includes and. If during pregnancy you learn to breathe correctly, then in childbirth you can reduce your pain.

Diaphragm breathing. One hand on the stomach, the other on the chest. Inhales and exhales are deep. It is necessary to ensure that during inhalation the chest remains in place, and the stomach rises. Breathing takes place through the nose.
Breathing through the chest.
Chest breathing.
- Palms on the ribs, elbows apart. Inhale - elbows slide to the sides;
- One hand is on the stomach, the other is on the chest. Inhale - and the chest rises. The abdomen does not move.

Important condition: during breathing exercises, you can not hold your breath, otherwise the child will receive hypoxia. The duration of the exercises is about half an hour.

Greetings, gentlemen and especially ladies! As you probably already guessed from the title of the note, today we will dedicate it to young mothers and their correct physical activity while in an interesting position. To be honest, this article might not exist if it were not for the readers of the project, who are familiar with the interesting situation firsthand. And exercises for pregnant women are just the topic that worries them. It was they, you, my dear ones, who asked to shed light on the issues of keeping yourself in shape during pregnancy. What came out of this casting of light, we will soon find out.

So, take your seats, it will be interesting, let's go.

Exercise for Pregnancy: Everything you need to know about fitness during pregnancy

And so it happened ... One day you found two stripes. Please accept my congratulations - you will soon become a mother, there will be replenishment in your kingdom! Motherhood - the main objective, the mission of a woman on this planet, it is through him that she is realized as a person and personality. A lady who did not give birth of her own free will can hardly be called a full-fledged woman. They live for themselves, take care of themselves, keep the figure in its original form, but let's be honest, no matter how rude it may sound, they are selfish. Of course, every woman decides and chooses her own life path, the main thing is that he be conscious, and at the end of his life he did not have to regret the wrong choice of pill. Well, closer to the topic...

Pregnancy is the process of sacrificing health, and sometimes physical beauty and attractiveness, of a woman in favor of another new person. It is during childbirth that ladies lose their pristine youth, beauty and collect all the additional things that are not good at all, such as: excess weight, stretch marks, diastasis, cellulite and other byaki. Here you were thin and sonorous, but passed 9 months, and your valiant forms fell off, and your beauty faded. However, what are our women good for? The fact that a certain percentage of them are not ready to put up with “deception” and in every possible way want to keep themselves in shape even during pregnancy. It was from such “form holders” that applications were received with a request to tell about the correct process of organizing physical activity for women in labor, in particular, exercises for pregnant women. All the details in a few seconds...

Of course, we will start our article from afar, from Kamchatka, because there is little useful information on the Internet for ladies in position, and the number of the latter is growing every day. Therefore, get ready for the theory, we will pour water :).

Note:
For better assimilation of the material, all further narration will be divided into subchapters.

Pregnancy stages: every woman should know

Below we describe the course of the entire pregnancy process, which on average lasts 40 weeks grouped into three trimesters. This way you will have an idea of what is happening with your child at each of the three stages. So let's start with...

First trimester (1-12 weeks)

The most eventful period during which a woman's body undergoes many changes. The most important hormonal changes affect almost every organ of a woman in labor. The main changes include:

increased fatigue, rapid fatigue;
swollen mammary glands, protruding nipples;
indigestion, morning sickness;
strong craving/aversion to certain foods;
increase in body weight (fat mass);
headache, mood swings.

As you enter the trimesters, your body, the state of the body will change, so you need to quickly make changes to your current pregnant life schedule. These include - earlier bedtime, daytime sleep, an increase in calorie intake (average for 250-300 kcal), the number of meals and a reduction in the volume of single servings. During this period, if there are no contraindications, a woman can perform special exercises for pregnant.

Second trimester (13-28 weeks)

Usually it proceeds easier than the first, although everyone is individual. Some symptoms (nausea, fatigue) recede, but there are noticeable physical changes in your body, in particular, your stomach expands in volume and begins to bulge forward strongly. Your body (and especially the belly) inflates to provide the necessary space inside you for the growing fetus. The main changes include:

body aches - back, stomach, groin, hip pain;
stretch marks on the abdomen, chest, thighs, buttocks;
tingling of the hands, carpal tunnel syndrome;
itching of the abdomen, palms, soles of the feet;
swelling of the ankles, fingers, face.

Third trimester (29-40 weeks)

The finish line, it remains quite a bit to be patient. The child gains its final output mass, which makes it more difficult for a woman to breathe during this period, she has to run to the restroom more often. The latter occurs due to a critical increase in the fetus and greater pressure on the organs of the woman in labor. The main changes include:

shortness of breath, difficulty breathing;
heartburn;
haemorrhoids;
enlarged breasts, from which a water-milk fluid (colostrum) may leak;
enlargement of the navel and its protrusion;
the child begins to actively push or move down the abdomen;
the appearance of contractions;
the cervix becomes thinner and softer, which contributes to the opening of the birth canal.

Note:
In general, the course of pregnancy and the change in the composition of a woman's body can be compared to pumping air into a rubber doll. Visually (outwardly) everything is the same, only a bunch of internal bonuses are added, from which the inflatable woman is spared.

In the picture version, the process of changing the body of a woman by trimester looks like this:

Visually you will change in the following way:

So, now you know what to expect and in what trimester and, so to speak, prepared mentally :).

Now let's slowly get to the practical side of the issue, namely, physical activity in this “interesting” period. And let's start with...

Physical activity and exercise during pregnancy: is it worth the bother?

It is no secret that the process of being in an interesting position for the vast majority of women goes differently. Someone on maternity leave rushes into all serious:

late rise;
leaning on sweets;
constant stress and depression;
minimal physical activity - shopping, home cooking, walking domestic animals (not husband:) ;
sticking to serials;
constant communication with friends on the phone.

However, there are also more conscious citizens (and I still think they are reading these lines now), who want to be active and keep their shape as much as possible, however, they do not quite know exactly how and what to do in such a situation. That's what we'll talk about now. The main criterion for all the actions of a woman in labor during an interesting period should be the preservation of common sense, the expediency of actions and the avoidance of extremes - this also applies to such a topic as exercises for pregnant women. A few words about the last incarnation ...

Fitness and physical exercise during pregnancy - hyperactivity, which in the limit can lead to abortion and premature birth. In turn, low activity and amoebicity of a woman can lead to complications and complications of childbirth. Thus, in everything you need to look for the golden mean, namely, the optimal level of loads corresponding to your state of the body and its degree of fitness.

Note:
Numerous studies show that women who exercise moderately during pregnancy have healthier, stronger babies later on than inactive mothers.

So, the first step after you have made the decision to go to fitness (or practice at home), is the consultation of a professional gynecologist. It is his competence to assess your condition, the course of pregnancy and give the green light to a particular physical activity. Attention! Only his positive decision is a pass to self-employment. Not the advice of acquaintances, girlfriends, not your own opinion, namely medical professional.

Actually, you visited a specialist, he said that everything is fine and does not see any obstacles for your fitness classes.

And here are the cards for you. And the second step is some understanding of the benefits and dangers of certain exercises and physical activity in general during pregnancy.

Performing special exercises, a woman in labor receives the following positive effects:

the optimal level of pregnancy and the simplification of childbirth;
subsequent (after the birth of a child) effective fight against overweight;
increase in the level of endorphins (hormone of happiness) in the blood and improve mood / well-being;
lowering the pain threshold;
increased regeneration of body tissues after childbirth and a faster process of getting into shape;
increased muscle strength and endurance, which will allow you to better cope with the newborn;
exercise can prevent gestational diabetes, which develops during pregnancy;
exercises develop not only the strength of the mother's muscles, but also the child's brain, as a result, the child of a practicing mother may be smarter than the child of an inactive mother;
babies of active moms are less prone to colic, sleep better and are therefore more calm (long live good nights!);
during training, babies in the womb of an active mother are stimulated by the sounds and vibrations during her training, which positively affects their development inside;
important point! In active mothers who were physically active during pregnancy, childbirth proceeds without third-party intervention. (incl. caesarean section) . Statistics show that the average probability of a favorable birth increases by 40 %.

Not many mothers know, but during pregnancy, blood sugar levels jump in their body. This extra sugar is passed through the placenta to the baby, and he may gain more weight than he should.

It has been scientifically proven that physical activity and exercise during pregnancy do not give “free rein” to gestational diabetes, and the baby of such mothers is born with a normal weight for themselves.

It is also useful for young mothers to know about the other side of the coin, namely:

for its full development, the fetus requires more generation / consumption of water, oxygen, energy / calories by you;
hormones produced during pregnancy affect ligaments, joints and muscles (especially lower back/pelvis), as a result of which there is a greater risk of injury to them;
growth of the uterus leads to;
excess weight and its uneven distribution shifts the center of gravity of the body;
increased pressure and heart rate;
excessive loads (both in intensity and time) provide blood flow to the muscles, which reduces blood flow to the uterus and deprives it. This can negatively affect the condition of the fetus and the health of the baby;
holding your breath and various fitness belts lead to an increase in intra-abdominal pressure, which can also negatively affect the fetus;
too much intensive loads can cause disruption of the rhythm of breathing, oxygen starvation, dizziness and fainting;
excessive sweating, salt release and insufficient drinking during exercise lead to thickening of the blood and impaired delivery of nutrients / oxygen to the fetus.

: timing of classes and a list of prohibited exercises

Young fitness moms should also remember the following important gynecological instructions.

Rule number 1.

The first and third trimesters are periods when physical activity should be limited, i.e. they have a place to be, but the character must be “super lite” (both in terms of time and degree of load). Loads in the first weeks of pregnancy can lead to its termination due to the fact that the fetus is still extremely small, and the placenta has not completed its formation. In the third trimester, preparations are underway for childbirth, which is associated with a careful and careful behavior of the mother.

Thus, the following optimal time frames for incorporating exercise into your pregnant activity schedule can be outlined. Start - 4-5 week of the first trimester and before 30-31 weeks of the third trimester.

all exercises in the supine/prone position. For example, abdominal crunches, plank, reverse hyperextensions. The supine position leads to compression of the vena cava and a decrease in blood flow to the uterus and brain;
exercises that twist the waist, for example, a press on the block, cable side crunches;
shoulder/chest squat, jump squat, jump rope, regular jump jack (including from side to side), swing legs up / sideways, leg abduction in the crossover from the lower block;
cardio exercises (running on the track, ellipsoid, stepper).

All of these exercises/activities can increase fetal oxygen deprivation, tone the uterus and contribute to miscarriage.

As for the picture option, the indicative atlas of avoidable exercises during pregnancy looks like this.

Rule number 3.

The most optimal activities for a pregnant woman are:

swimming (including backstroke);
aqua aerobics;
stretching / stretching;
movements from yoga and Pilates;
group lessons with an instructor (including fitballs);
low-intensity cardiovascular activity;
walks up to 45 minutes;
walking on a treadmill (including with a slope);
stationary exercise bike.

Water has a relaxing effect on the body and has a calming effect on the fetus. Walking on fresh air(especially outside the city) saturate the mother's body and, as a result, the baby with oxygen. What is especially important during this period.

Rule number 4.

In practicing yourself during this period, it is important not to overdo it, and as soon as you find the following symptoms in yourself, immediately stop the current workout. These include:

pain in the lower abdomen, pelvis;
dizziness and light fainting;
difficulty breathing, vaginal bleeding, and fluid loss;
difficulty walking;
contraction urges.

Strength exercises for pregnant women: is it possible?

We all considered light types of loads, but there are probably active mothers who want to work with dumbbells, weights and exercise machines. That's just for such "active-phytonies" we will analyze the training program called "Come on, baby!".

The technical parameters of the training are as follows:

3 power, 2 aerobic training in Week;
type of training - separation muscle groups, split;
moderate-light weights;
number of approaches 3 , repetitions 15 ;
rest time m / y approaches 1,5-2 minutes;
post workout muscle exercises pelvic floor () ;
total training time 50-60 minutes minutes = 5 minutes of stretching+ 5 minutes of brisk walking on the track + 5 minutes hitch;
medium-moderate intensity (at the end of the approach, you can talk without breathing);

Note:
Performing on an ongoing basis before pregnancy and early pregnancy (first 4-7 weeks) pelvic floor exercises, in particular Kegel, will allow childbirth to proceed like clockwork. The fact is that the strengthening / development of deep pelvic muscles contributes to a more effective expulsion of the fetus. In other words, performing the Kegel exercise (and its variations) you do not have to tear your veins and push until you lose your pulse. As soon as the obstetrician gives the command, after a while you will see the result :).

The perfect workout plan for pregnant moms

Now we will analyze a specific example of a training program that takes place for a young mother who received permission for physical activity and exercises for pregnant women from her obstetrician-gynecologist

Myself training split as follows.

Monday - chest, arms;
Tuesday - aerobic activity (swimming, 1 session in the pool;
Wednesday - legs;
Thursday - aerobic activity (swimming, 1 session in the pool;
Friday - back, shoulders;
Saturday / Sunday - rest.

In the schematic version, the training program for pregnant women looks like this.

Afterword

Today we have devoted time to ladies who are in an interesting position. I am sure that now you have a general picture of what loads and what exercises can be performed by pregnant women, which means that you can devote some time to working on your charms. Therefore, we finish reading these lines, collect belongings and ... success!

PS. Girls, how can you be in an interesting position, I wonder? Are you going to the gym or are you shy?

P.P.S. Attention! 07.06 it became possible to send questionnaires for food and drink. I will be glad to our joint work!

With respect and gratitude, Dmitry Protasov.

If you are expecting a baby, we sincerely congratulate you! You are now developing new life. And what it will be depends entirely on you. During pregnancy, the whole world revolves around and is painted with new colors. You are the center of the universe. In the first trimester, you probably studied special literature and watched educational video for pregnant. After that, they understood the basic rules - the future mother should:

eat right and balanced;
keep calm and be positive;
prepare for the upcoming birth.

What does it mean? It is necessary to master a set of exercises designed specifically for pregnant women. It is best to do this in the 2nd trimester.

Bent legs should form a right angle

We warn you right away - we are not talking about the fight against excess weight. All physical exercises recommended during pregnancy have a single goal - to strengthen certain muscle groups. This is the kind of gymnastics you need.

Specialists in the field of gynecology and obstetrics advise starting classes in the 2nd trimester of pregnancy. This is due to the fact that if you have this trimester, then at that time the threat of miscarriage has practically disappeared and, as a rule, toxicosis has passed. And the body, due to a significant increase in mass, begins to experience discomfort.

In particular, pregnant women begin to ache back. So you need gymnastics. To eliminate this condition, there are exercises on a sports ball - fitball. First of all, you need to choose the right one. To get started, just sit on the ball. If bent legs form a right angle (as shown in the photo) - this is your option.

A set of simple exercises

The complex is best to start with a warm-up. Sitting on the ball, gently tilt your head to one side and the other. Spread your arms and gently turn your torso to the right and left. Do each of the exercises several times and proceed to the main part.

The main part of the exercises for pregnant women is designed taking into account the fact that in the 2nd trimester the fetus begins to grow actively, and the woman experiences stress on the spine. Gymnastics on a fitball will reduce them.

Sit on the ball, back straight, stretch your arms horizontally in front of you. Inhale - left hand, bend at the elbow and pull back, trying to press against the spine with a shoulder blade. Exhale - hands in the starting position. Inhale - do the same with your right hand. Exhale - starting position. Be careful - none sudden movements during pregnancy!
Sitting with a straight back on the fitball, bend your elbows, turn your palms up. Inhale - take your hands to the sides, trying to bring the shoulder blades together. Exhale - starting position.
Starting position - as described for the first exercise. Exhale - bending your elbows, bend down (no more than 45 degrees!). Inhale - straighten and take your arms back, connecting the shoulder blades. Exhale - straighten up. Inhale - stretch your arms forward.

Such simple gymnastics(including warm-up) for pregnant women is about 30 minutes. No need to try to do more - the 2nd trimester is not the time for experiments.

To strengthen the muscles of the chest from the whole variety of exercises, we suggest that you familiarize yourself with the one shown in the photo. It is performed as follows - bring your hands together on your chest, join your palms and press them with force on each other.

The 2nd trimester of pregnancy is considered a safe period. And appropriate gymnastics will minimize physical problems.

For greater clarity, you can purchase a video with a set of exercises recommended during pregnancy. Or find out where gymnastics is taught for pregnant women.

Eastern practices

The complex of exercises that yoga offers develops the muscles of the uterus. 2nd trimester - just the time when it's time to think about it and pick up desired complex exercises.

It is preferable to study under the guidance of an experienced instructor. If you do not have such an opportunity - do not be discouraged.

Yoga gymnastics describes several simple exercises, which you can do on your own in the second trimester.

Fish pose. Sit on the floor with your knees bent and your feet crossed. Raise your arms above your head. Slowly lower yourself onto your back until you touch the floor. For pregnant women, yoga recommends staying in this position for up to 3 minutes.
Butterfly. Sit comfortably on the floor with your legs apart. Then bend your knees, pull them towards you and lower them. The feet touch each other (as shown in the photo). Then press your palms on your knees, pressing them to the floor. At the same time, pull your heels towards your perineum. This exercise stretches the pelvic muscles, which is very important during pregnancy. Therefore, yoga suggests devoting the 2nd trimester of pregnancy to such an asana.

Yoga. Pose "Butterflies"

More full complex You can study by video for pregnant women. Yoga claims that such gymnastics during pregnancy will help strengthen the muscles of the small pelvis, hips and abs. This is very helpful during childbirth.

If you are in the 2nd trimester of pregnancy, and you choose such a complex for classes, then remember the basic rules that yoga dictates:

exercise regularly;
yoga in general and during pregnancy in particular, requires a relaxed state (so do not overload yourself);
The best time for pregnant women is early morning, before breakfast.

Then gymnastics will bring you benefit and pleasure, and the 2nd trimester will be colored with pleasant emotions.

Yoga, for its part, tries to help all women prepare for the upcoming birth with practical exercises during pregnancy.

Summarize

All pregnant women are characterized by hesitations and doubts. Each gymnastics considered in the pictures above (classes on a fitball or yoga) has its adherents. Your choice is entirely up to you. But! Make the final decision only after consulting a doctor! Even if it seems to you that the pregnancy is proceeding safely, and the 2nd trimester is completely safe for you and your baby.

Sports are good for everyone, and during pregnancy it is doubly useful. Today we offer you a set of physical exercises for pregnant women in the second trimester.

We will talk about the advantages of this complex, give recommendations for implementation, and also dwell on contraindications, in which any physical activity is strictly prohibited at this stage of pregnancy.

To begin with, let's figure out what changes occur in the female body in the second trimester of pregnancy.

Anatomy

The second trimester is rightly called the most enjoyable period of pregnancy. Toxicosis is already behind, the stomach is not very big yet and absolutely does not interfere with moving and living a full life. It is during this period that you will first feel the movements of your baby.

Exercise during pregnancy in the 2nd trimester useful for the following reasons:

allow you to maintain muscle tone;
after childbirth it will be much easier to return to shape;
contribute to better saturation of cells and tissues with oxygen;
prevent the appearance of stretch marks;
invigorate, uplifting and help to cope with mood swings.

Despite the many benefits of exercise, there are some conditions in which exercise is strictly prohibited.

Contraindications

toxicosis;
low placenta;
spontaneous abortions in the past;
swelling;

uterine tone;
period of infectious diseases or exacerbation of chronic;
any abnormalities in the development of the fetus.

When choosing exercises for classes, preference should be given to the following sports:

swimming;
any classes marked "for pregnant women";
walks in the open air.

There are also several exercises, the implementation of which at this stage of pregnancy Absolutely forbidden. These exercises include:

press exercises;
dancing;

jumping;
any exercises and sports that have a high risk of falls and injury.

Before proceeding directly to the exercises, we advise you to familiarize yourself with the recommendations that will help you make your workouts comfortable and enjoyable.

A set of exercises for pregnant women - 2nd trimester

Exercise 1

As your tummy grows, your center of gravity shifts forward, causing lower back pain.
Place your feet hip-width apart, bend your legs slightly knee joint and move your pelvis forward. At the same time, you will reduce the load on the lower back and be able to get rid of pain in this area.

Exercise 2

In a standing position, raise your arms up and slowly reach for your hands. At the same time, swing your hips to the side. Don't forget about the slow pace of execution.

Exercise 3

Sit on the floor, cross your legs in front of you. Stretch your spine by straightening your back. Perform turns to the sides, forward and backward. At the same time, hands can be spread apart and also perform rotational movements in the joints. Concentrate on your feelings, get rid of extraneous thoughts. Breathe deeply. Imagine how every cell in your body is saturated with oxygen.

Exercise 4

This exercise will keep your pectoral muscles in good shape.
In a sitting position, place your hands in front of you, palms together, elbows raised. Press your palms against each other and linger in this position for up to 10 seconds.

Exercise 5

Lie on your side, bend your legs at the knees. Put your hands in front of you one on top of the other. Perform a smooth turn of the body to the side, while trying to get the hand that is located on top as far as possible behind the back.

Exercise 6

There is the best back exercise for pregnant women, which is recommended not only in the 2nd trimester, but throughout the entire pregnancy.

Get into a knee-elbow position. As you inhale, bend your back, aiming for the crown of the head to the ceiling, while exhaling, round your back, lowering your head as much as possible. In this position, it is even useful to periodically just stand. It also helps with lower back pain.

Exercise 7

From the same position, take your right hand forward parallel to the floor, while left leg must be taken back. Stay in this position for a while. Then switch arms and legs and repeat the exercise again.

Exercise 8

Lie on your back, place your hands along the body, palms down. Bend your legs at the knees, placing your feet as close to your hips as possible. As you exhale, lift your pelvis up, creating one line with your torso and hips. Hold this position for a few seconds and then return to the starting position.

Exercise 9

Sit on the floor, spread your legs wide, bend your right leg at the knee, placing the foot next to you. Grab the toe of your left foot with your left hand. Right hand stretch up. Hold for a few seconds, then change hands, bending your left leg and straightening your right leg.

Exercise 10

Stay on the floor, spread both legs wide, pull the toe towards you. Extend your arms to the sides. Perform smooth turns of the body, first to the right, then to the left.

Next, we will tell you what fitball exercises are recommended for pregnant women in the 2nd trimester.

Exercise 11

Sit on the fitball, put your feet shoulder-width apart, bending them at the knee at a right angle. By the way, if you have chosen a fitball of a diameter suitable for you, in this position the feet will stand firmly on the floor.
Alternately raise your legs to parallel with the floor. At the extreme point, linger and do circular motions foot.

Lie on the fitball with your back, resting your elbows. Feet on the floor. Try to bend at the waist, tilting your head back. Stretch your back well. Don't try to bend over as much as possible. It will be difficult for you to get up.

So that you can choose the exercises to your liking, we have selected the following video for you, which will help diversify your workouts.

Exercises for pregnant women 2 trimester - video

This video shows the technique of performing exercises that are recommended to be performed during pregnancy in the 2nd trimester.

In conclusion, I would like to remind you that pregnancy is not a disease, but the most wonderful time of your life. And do not deny yourself physical exercises, if there are no contraindications. And exercises on the ball for pregnant women in the 2nd trimester will not only allow you to keep yourself in shape, but also help get rid of pain in the lower back.

What exercises have you chosen for yourself? What difficulties did you face? How has your health changed since you started? Share your thoughts on this in the comments.

"Interesting position" is not a disease. If the gestation period proceeds without complications, then expectant mother activity is shown. Best time for this, it starts from the 14th week: there is no toxicosis anymore, the stomach is still small, the risks of abortion are minimal. Exercise during pregnancy in the 2nd trimester will help restore vigor, improve well-being. The main thing is to know how to do it right and not overdo it with loads.

Exercise caution while exercising

Training is the key to the well-being of the expectant mother. It is recommended to start practicing from the fourth month. By this time, the body got used to the loads associated with bearing, toxicosis disappeared, hormones stabilized. No wonder the middle of pregnancy is called the “golden time”. A woman expecting a baby has strength for new achievements. A pregnant woman may not be afraid for her baby: from the 14th week, the risks of miscarriage are reduced. It's time for training that will help improve well-being and prepare for childbirth.

Simple physical activity eliminates many problems. Doctors note positive impact training for the whole body of the expectant mother. From moderate loads, all organs and systems begin to work better. Training triggers the mechanisms responsible for metabolism, increases the protective functions of the body. Special exercises:

learn to breathe correctly;
prepare the skin for the upcoming stretching due to the growth of the abdomen;
help keep weight under control;
strengthen the muscles involved in labor;
improve the functioning of the cardiovascular system;
normalize pressure;
relieve the load from the spine and reduce pain in the back;
relieve swelling of the legs.

Women who did not forget about gymnastics, being in an "interesting position", quickly returned to prenatal form after the birth of a baby. Training allows you to get rid of unrest, exclude the possibility of developing prenatal depression.

Contraindications to physical activity

Although gymnastics for pregnant women in the second trimester is useful, however, it is not shown to every woman. Exercise should be avoided if:

It is worth excluding stress if past pregnancies ended in miscarriage. You can not do gymnastics with severe swelling. The presence of alarming discharge is a reason to postpone classes until the cause of their appearance is clarified. With hemorrhoids, varicose veins, anemia and pressure problems, some exercises are prohibited - they can aggravate the situation. In this case, the complex is selected together with a specialist.

It is best to talk to your doctor about the possibility of training. In the absence of complications, the doctor will support the desire of the expectant mother to do gymnastics: often doctors themselves insist on moderate exercise if there are no contraindications.

Permitted and prohibited types of training

yoga classes;
fitball exercises;
special gymnastics;
fitness for pregnant women;
Pilates;
breathing exercises;
water aerobics.

Water aerobics is very useful

When choosing the type of training, you need to focus on the characteristics of the course of pregnancy, the presence / absence of chronic diseases, the general well-being of a woman. Classes should not last more than half an hour. If the state of health allows, training should be supplemented with long walks in the fresh air. This will only improve the well-being of the expectant mother.

There are a number of exercises that are prohibited in an "interesting position". These include those where required:

jump intensely;
download the press;
balance on one leg;
run;
lift weights.

Pregnancy (even its “golden period”) is not a time for extreme sports. Risky sports will have to be abandoned before childbirth. The main rule of classes is maximum safety and maximum benefit.

We do it right

Choosing an activity is only the first step. You need to know how to properly perform exercises for pregnant women, because the “interesting position” entails a lot of nuances. Regardless of the type of training chosen, you must not forget about the smoothness of movements. Many exercises for pregnant women involve twisting and swinging the limbs. But future mothers often forget that active dynamics and sharpness are prohibited. As well as lifting weights is prohibited, which must be taken into account when using equipment.

To make training comfortable and safe, you should follow these recommendations:

Put on a bandage. The abdomen after the 14th week noticeably rounds, and towards the end of the second trimester it is difficult to do without support.
Pick up sportswear. It will provide support for the forms, which will increase by this time, and guarantee comfort.
Follow the pulse. With a rapid heartbeat, the supply of oxygen to the fetus decreases.
At a minimum, perform exercises where you need to lie on your back. With this position, the vena cava is clamped, which limits the baby's oxygen.
Take a break between sets.

You don't have to force yourself to exercise. Classes should evoke positive emotions. If you feel unwell, training should be postponed until a better time.

Feeling unwell directly during the exercise, you need to stop training.

Simple home gymnastics

A pregnant woman can ensure her well-being by doing simple home gymnastics. It is better to do it in the morning, it will give strength for the whole day. Before training, be sure to warm up. You can do it like this:

Each element of the warm-up must be repeated several times. After the preparatory stage, it is important to take a break (a minute's rest is enough), and then perform a simple set of exercises for pregnant women, aimed at working out different muscles:

Sit down. Place one hand on the other. Align the location of the elbows according to the level pectoral muscles. Press one hand on the other. Change pressing and "passive" hands.
Lie on your side, stretch your arms forward in a folded position on top of each other. Slowly make body turns, moving the arm located on top one hundred and eighty degrees.
IN sitting position bend your legs under you, place your buttocks on them. You need to spread your knees so that your stomach is comfortably placed between them. Gently do deep forward bends.
Sit on the floor with your legs extended. Bring your hands back, lean on them. Repeat: bending the legs at the knees - breeding to the sides - straightening - bringing together.
Standing on all fours, tilt your head back. Inhaling, gently bend your back; exhaling - bend, tilting your head parallel to the floor.

Home gymnastics can be supplemented with any exercises recommended for expectant mothers. You should first find out if a particular exercise has any contraindications. If you have any doubts, you should consult your doctor.

Fitball exercises

During the 2nd trimester there is an active growth of the fetus. This leads to additional stress on the spine. With each week, the load is felt more and more. Therefore, it is important to include in the complex a special “unloading” exercise for pregnant women in the 2nd trimester.

Fitball helps with back problems

It is best to unload your back with fitball exercises. This inventory will become your best friend during the period of bearing the crumbs, and after childbirth. What exercises can be done on it? Fitball gymnastics consists mainly of such elements, where the starting position is “sitting on the ball”. Comfortably seated on a fitball, you can do:

tilting the head to the side;
torso twists with outstretched arms;
hand bends for connecting the shoulder blades.

Additionally, light dumbbells can be used. Exercises with such equipment work out the chest muscles well. For the legs and buttocks, you will have to change position: lie on the floor, legs on the fitball. The most popular exercise from this position is the circular rolling of the ball with the movement of the legs. This improves venous outflow. So you can get rid of the problems familiar to many pregnant women: discomfort caused by varicose veins, swelling of the legs.

To make classes on the fitball comfortable, you need to change the starting positions, take breaks between sets. Before starting a workout, you need to warm up.

Yoga in the second trimester

Being in an "interesting position", you can do yoga. Many yoga poses (asanas) are aimed at strengthening the pelvis, back, and abdomen, which is important for subsequent labor activity. In your training plan, the expectant mother should include exercises that increase the elasticity of the pelvic ligaments and muscles. Having trained them, you can hope for an easy birth.

If a woman did not practice yoga before conception, then it is better to practice asanas under the guidance of an instructor. However, if you approach this issue wisely, then you can choose simple poses that are safe to perform at home. For example, you can repeat the following exercises:

You need to sit on a hard surface, cross your feet, bend your knees. Keeping your arms above your head, lower yourself from this position onto your back until it stops.
Sitting on the floor, spread your legs to the sides. Bend them, pull them up to the buttocks, lower them.
Sit down, stretch your legs, connecting them. Palms - near the hips, pointing fingers to the heels. You need to raise the spine, keeping the head and neck straight.

Pregnant women should take a closer look at yoga also because when performing asanas, the emphasis is not only on movement, but also on breathing. This contributes to the productive work of the lungs, which improves blood circulation, the baby receives a sufficient amount of oxygen.

Breathing exercises

In combination with exercise you can do breathing. They are best done before the actual workout. Breathing exercises can become an alternative to traditional ones if there are contraindications to physical activity.

If you master breathing exercises, then the ability to breathe correctly will help with contractions. With the help of breathing, you can reduce pain from contractions, accelerate attempts, or vice versa, delay them.

Ideally, the trainer should show the basics of breathing practice. One lesson is enough, after the exercise it will be easy to repeat at home.

In the 2nd trimester, you can perform the following set of breathing exercises daily:

Imitate the breathing of a dog. To do this, breathe quickly through your mouth and nose at the same time. Should rise top part chest.
Chest breathing. You need to put your palms over your chest. The fingers should connect. As you begin to breathe, watch your fingers. With proper chest breathing, they should separate on inspiration (long) and return to their original position on exhalation (short).
Abdominal breathing. Lie on your back. Listen to your natural breathing rhythm. Change it so that the abdominal muscles are involved during inhalation and exhalation. However, it is important not to overexert them. Remember that it is not recommended for a future mother to lie on her back for a long time, so literally a minute is allotted for the exercise. After a while, you can repeat.

Having made the decision to engage in physical activity with the onset of the 2nd trimester, pregnant women should listen to useful tips:

Choose the exercises that are comfortable for you. There are a huge number of them, "yours" will definitely be found.
Work all muscle groups. If it is not possible to develop a complex on your own, an exercise therapy doctor will come to the rescue.
Do not overwork, do not experiment, safety comes first.
Always focus on your well-being.
Follow the doctor's recommendations: if the loads are not allowed, you should not take risks.

A balanced approach to the issue of physical activity will help a pregnant woman improve her well-being and cheer up. Training will also be beneficial when the day of childbirth arrives - everything will go easily.