What exercises should pregnant women do in the 1st trimester? How should a pregnant woman do exercises? Sports during pregnancy: main rules

Moderate exercise for pregnant women in the first trimester is the best thing you can do for yourself. future mom. When the body just gets used to its new state, sudden mood swings, headaches and nausea often appear. Light gymnastics will help deal with these unpleasant symptoms accompanying pregnancy.

The benefits of exercise during pregnancy in the 1st trimester

There is an opinion that playing sports in early pregnancy is very harmful to a woman’s health and can cause a miscarriage. In reality, things are not quite like that. Of course, if you put a lot of physical stress on yourself in the gym with dumbbells and playing tennis, then this is fraught with consequences. But moderate exercise for pregnant women in the first trimester will only bring benefits.

Regular exercise during pregnancy affects the body in the following way:

help cope with sudden mood swings;
teach you to abstract yourself, resist stressful situations and relax;
prevent constipation;
prepare muscles for the upcoming birth;
teach proper breathing;
saturate the body with oxygen;
promote better metabolism;
effectively combat swelling.

Exercises for pregnant women 1st trimester: contraindications

Very important point Before starting training, you should consult with a doctor who is managing your pregnancy. You should not exercise if you have at least one of the following factors:

possible threat of miscarriage and termination of pregnancy (high uterine tone, bleeding from the vagina);
multiple pregnancy;
kidney and cardiovascular diseases;
threat of internal bleeding;
anemia;
any infectious diseases and inflammatory processes in the mother’s body;
intrauterine growth retardation;
maternal high blood pressure.

If there are no contraindications, then you can start light physical exercise.

Gymnastics for pregnant women 1st trimester: basic precautions

While much exercise is safe, there are some that involve certain positions and movements that may be harmful during the first trimester of pregnancy.

That is why you should follow these rules during classes:

Avoid excessive sweating. Exercise only in well-ventilated areas and do not engage in strenuous physical activity.
Don't exercise to the point of exhaustion. Take breaks between exercises, give your body a little rest, and be sure to drink water.
Avoid heavy lifting as this can cause the muscles of the uterus to contract, leading to involuntary miscarriage.
Take your body's desires into account. If you don't want to get any physical activity on a particular day, don't! You need to listen to your body to avoid unnecessary depletion of energy reserves.
Don't increase the intensity of your sports program. The body must get used to training. This is especially true in cases where there was no sports training before pregnancy.
Don't skip your warm-up. Go for a walk in the park or do 10-15 minutes of breathing exercises at home to prepare for the upcoming physical activity.

What exercises can pregnant women do in the 1st trimester?

Let's look at a set of exercises that can be performed in the 1st trimester of pregnancy. First of all, you need to do a warm-up - breathing exercises.

Warm-up:

Take a deep breath while raising your shoulders up. As you exhale, your shoulders should gently lower.
In the same way, when inhaling, you should move your shoulders slightly back, and while exhaling, you should return to the starting position.
Make light circular movements with your neck, alternately tilting your head first forward, then sideways and back.

Now let's move on to the main complex.

Exercise 1:

Starting position: feet should be shoulder-width apart, hands on the waist.
Now we tilt first in right side. The right hand reaches towards the toes (as far as possible). The left arm needs to be bent in elbow joint at head level.
We repeat similar movements to the left side.
You need to repeat the exercise 3-4 times.

Exercise 2:

Starting position: lying on your back.
Lie face up, knees bent and feet touching the floor.
Raise your buttocks so that they are in a straight line with your shoulders.
Freeze for 2-3 seconds, keeping your body in the upper position, and carefully lower yourself.
The exercise should be performed 4-5 times.

Exercise 3:

Starting position: sitting.
Sit on an exercise ball. To better feel your balance, place your palms at pelvic level.
The right hand needs to be extended diagonally to the left and up, and smoothly lowered. The same movement must be repeated with the left hand in the other direction.
Repeat the exercise 4-5 times.

Exercise 4:

Starting position: standing on the floor on all fours.
Take the starting position, your arms should be bent at the elbows.
The right leg must be raised without straightening the knee. Then lower your leg.
Repeat the same movements with the other leg.
You need to perform the exercise 3-4 times.

When performing exercises, you must carefully monitor your well-being and heart rate. The total duration of the load complex should not exceed 10-15 minutes. Exercise should be stopped immediately if you feel:

stomach ache;
any outflow of fluid from the vagina;
excessive fatigue and shortness of breath;
dizziness or lightheadedness;
painful contractions of the uterus;
headache.

The presence of at least one symptom requires emergency cessation of any power loads and consultation with a physiotherapist or obstetrician.

To summarize, I would like to emphasize that pregnancy is not a disease and should not be spent lying on the sofa. Moderate fitness for pregnant women in the 1st trimester will be beneficial for the health of the expectant mother and will help prepare the body for the upcoming birth. However, we should not forget that the question of the possibility of playing sports is decided for each woman individually.

Even realizing the benefits of physical activity, pregnant women often underestimate the importance of dividing the load by trimester.

the site offered advice on exercises and gymnastics for pregnant women in the 1st trimester.

Considering the specifics of the 1st trimester, it can be assumed that the woman is not yet fully aware of herself as pregnant. This is because no obvious physical changes have yet occurred. It often happens that girls do not know about the fact of pregnancy. All these examples are manifested in women continuing their usual lifestyle.

Taking these facts into account, we must understand that the first trimester is dangerous for a woman. And it should not be underestimated - it is during the first 16 weeks that miscarriages often occur. To avoid such misfortunes, you still need to limit the load.

A set of exercises for pregnant women during the 1st trimester

It is important to remember that every body is individual. Therefore, before deciding to use the following set of exercises, you should consult your doctor. However, on average, for most women such gymnastics is suitable and brings only benefits.

Among the specific exercises that are contraindicated are abdominal swings. It is better to be a happy owner of a “life preserver” around your belly than an unhappy woman who has lost her baby.

So, what is it like, gymnastics for pregnant women in the 1st trimester:

1. Every expectant mother worries about the condition of her breasts during this period, as well as during the feeding period, because the breasts change shape and become heavier. To save yourself or at least reduce the undesirable effect, you need to train the chest muscles that “hold” the mammary glands.

Place your palms together in front of you in a praying position. The line connecting the hands should be smooth and strictly horizontal. Then make a force and squeeze, directing all the energy of your hands against each other. You will feel your muscles.

2. The second exercise must be performed with a chair with a backrest. You need to lean on the back of the chair with your hands and squat, but not too deeply. The legs should be spread apart during this exercise.

3. For stretching and general tone, it doesn’t hurt to “twist” your pelvis. First in one direction, then in the opposite direction. The position of the legs is shoulder width apart and slightly bent

4. To prevent varicose veins and cramps, so typical for pregnant women, you should perform next exercise gymnastics for pregnant women in the 1st trimester - Circular movements of one foot or two.

5. Another useful exercise: Keep your feet shoulder-width apart and your hands on your waist. We perform body turns to the right and left.

6. Abduction of the elbows bent behind the head. First in a straight line with your shoulders, then in front of you.

7.Lying on your side, rest your palm on the floor with one hand perpendicular to your body, and stretch the other up. Slowly pull your knees (together and one at a time) towards your stomach.

In addition to the complex for pregnant women in the first trimester mentioned above, you can perform walking in place. And breathing exercises are a must.

Having learned about her new position, every woman experiences a storm of emotions. When the first influx of feelings subsides, an irresistible desire comes to change something in your life: start eating right, reading smart books, playing sports. In the last question the best solution there will be gymnastics for pregnant women, 1st trimester - perfect time to get to know her. You should approach exercise carefully and only if the expectant mother has no restrictions on physical activity.

The need for gymnastics in the 1st trimester

Everyone around us endlessly talks about the importance of playing sports. But as soon as the topic of pregnant women comes up, sport sharply transforms into physical education for seriously ill pensioners. This is completely wrong! A pregnant woman must be active, otherwise it will be very difficult for her to get back into shape after childbirth, and the birth itself can be difficult.

So what are the benefits of sports for a pregnant woman? Let's try to figure it out.

Maintaining muscle tone. By the end of the term, the weight should increase by more than 10 kilograms, which will place an additional burden on the lower back and leg muscles. The stronger it will be muscular frame, the less impact will be on bones and joints. It is known that after childbirth, changes in the spine (disc displacement, pinched nerves, hernias) are observed in most women.
Constant training of blood vessels and heart muscle. This will become extremely important in the later stages, when the load on the heart increases significantly and the risk of varicose veins increases. It would be good to prepare for this period in advance.
Training the respiratory system will increase lung capacity, which will help with pushing. And special breathing techniques learned in class will ease the flow of contractions.
An important fact - after childbirth you will really need Strong arms and durable shoulder girdle. The weight of the newborn will be about three kilograms, but in a month it will approach four. And be that as it may, the baby will constantly ask for his mother’s hug.
A woman should remain desirable. Gymnastics is not only preparation for childbirth, but also keeping yourself in beautiful, fit shape.

Important! Sports are allowed only in case of a normal healthy pregnancy! All pathological conditions are a contraindication to physical activity of any intensity.

The level of preparation of the expectant mother also plays an important role.

If a pregnant woman has never played sports, then it is better for her to choose stretching classes, moderate exercise fitball, yoga, pilates. An important criterion is well-being - the loads should be pleasant, not exhausting.
If sports are a common thing for a pregnant woman, then in the first trimester you can do absolutely everything. The weight of weights should be reduced and the range of movements that strengthen the abs should be reduced.

Pregnancy, as they say, is not a disease, but it may well make a woman sick after the birth of the child. Haemorrhoids, overweight, stretch marks, problems with the spine, constipation, perineal tears during childbirth, diastasis, depression, low self-esteem - a familiar set of problems for a young mother. Moderate physical activity before birth solves them all.

Contraindications

Despite the undeniable benefits of gymnastics for pregnant women, it is important not to do harm in this matter. The first trimester is the most dangerous in terms of spontaneous abortions and threats of termination.

Therefore, under no circumstances should you attend training in the following conditions:

inflammatory processes of any localization;
fever, acute respiratory infections;
threat of miscarriage;
hypertonicity of the uterus;
breakdowns on early stages in the anamnesis;
any other conditions not typical for a healthy pregnancy.

You will still have enough time to get your body in shape and prepare it for childbirth, so the first trimester, if it is difficult, can be gentle in terms of physical activity or completely free from it.

Breathing exercises for pregnant women in the first trimester

A pregnant woman will need the ability to breathe correctly during childbirth. Special techniques will help you “breathe out” the contraction, avoid clenching your jaw (this slows down the dilation of the cervix), and avoid screaming, taking away your strength. Now, in the first trimester, it’s too early to think about it. Breathing exercises for now it is a way of calming down and relaxing. Towards the end of the trimester, when the placenta has formed, deep, even breathing will help provide oxygen to the growing fetus.

Spend a few minutes daily doing breathing exercises. Sit back, lie down and close your eyes. Inhale evenly and deeply through your nose until you feel that there is no more free space in your chest. Then, just as calmly exhale.

There is also a technique of diaphragmatic breathing. With each inhalation, try to lower your diaphragm and stick out your belly. A short inhalation and a longer exhalation are carried out through the nose. However, you can also exhale through your mouth.

Positional gymnastics for pregnant women

Such exercises are suitable for independent home workouts for women who have never exercised. They are ineffective, but completely safe. And it's still better than nothing.

Exercise "cat". Get on all fours and arch your back like angry cats do. Then bend over like they do after a sweet dream. Such stretches are good for relaxing your back.
The butterfly exercise is familiar to everyone from school. Sit on the floor, pull your knees to your chest, place your feet together. Open your knees like a butterfly's wings. Using springy movements, try to lower them to the floor. You can press them with your hands.
"Tumbler." Sit on the floor with your legs and arms spread wide apart. Tilt your body alternately towards your left and right legs.

Such exercises for pregnant women are welcome during the 1st trimester. They are simple and we remember them from childhood. But if your pregnancy proceeds without pathologies, you can easily afford more interesting and effective fitness.

Fitness for pregnant women, exercises

It is worth repeating that fitness classes are indicated only in the absence of any contraindications. If the pregnancy is in danger of failure, then the only exercise that the expectant mother can afford is walking.

Abdominal strengthening exercises

There is a completely unfounded claim that you can’t pump up your abs during pregnancy. It comes from ignorance of physiology and is based on the most common fear. The press can and should be pumped, but carefully.

Throughout pregnancy, you should not do a fold (full twisting, involving the upper and lower parts of the body simultaneously).

But strengthen and maintain muscle tone abdominals Necessarily. This will make pushing easier and prevent diastasis (muscle separation along the white line).

How to safely tone your abdominal muscles?

It is best to do regular crunches on a fitball. Their amplitude should not be large; it is enough to just tear off the shoulder blades a little. Calculate the number of approaches yourself, according to your feelings. You don't want your abs to burn, but you should feel tension in them.
You can also perform crunches on the floor with your knees bent. If you have strong abs, then leg lifts, scissors, and a bicycle are acceptable. But do such exercises without lifting your shoulder blades from the floor. If this is too tough for you, then now is not the time for records - limit yourself to the first exercise.

Back strengthening exercises

During pregnancy, the back gets the most pain and the most “sore” place is the lower back. There are several ways to strengthen these muscles.

Bend forward. There are a lot of stupid bans on the Internet about performing bending exercises during the specified period. Put aside your ignorance - during a healthy pregnancy, bending is a must! Especially in the first trimester, to prepare the lower back for the third. Place your feet hip-width apart, the pose should be stable. Raise your arms vertically. Lean forward so that your body is parallel to the floor. Perform upward springing movements with a small amplitude, straining only the lower back.
Exercises on a fitball for pregnant women are great for working out the lower back, but already in the second trimester this will not be available to you. Take advantage of the moment before your belly appears. Lie with your abs on the ball (not your chest, not your hips), with your legs straight against the wall, your hands can be behind your head, at your chest, or even leaning on the ball. On the count of “one”, raise your body, on the count of “two”, lower yourself to the starting position. There is no need to do a strong bend in the lower back. The “boat” exercise has the same effect, but in your position it is better to avoid it.
The shoulder girdle needs to be given special attention. Take a stable standing position. Take kilogram (or the ones you are used to) weights and lift them, spreading your arms to the sides until parallel with the floor. Another exercise: lower the dumbbells in front of you, palms facing you. Pull the dumbbells along your body to your chin, moving your elbows to the sides and up towards your ears.

Strengthening turns

To strengthen the lateral muscles, pregnant women can perform various turns and bends.

The simplest thing is lateral tilts. Take a 2 kg dumbbell or perform the movement without weights. Place your feet shoulder-width apart, fix your pelvis (hips remain motionless). Bend toward your hand with the dumbbell. It should slide along your leg.
Diagonal turns. Take the same position, take a fitball, dumbbell, or leave your hands free. On the count of “one”, turn your body to the left, moving both arms down-left-back. On the count of two, turn your body to the right, and stretch your arms up, to the right, and forward. Try to perform turns with your body, and only add amplitude with your hands.

Strengthening the feet

The load on your feet also increases. To avoid problems, first put your heels in your closet. Her time will come.

Don’t forget to stretch your ankle after exercise and just in the evening.

Rotate your foot clockwise and then in the other direction.
Stretch your toes, as they do in ballet, and then, holding them with your hands, pull them well towards you.
Get on your knees with your toes on the floor. Lower your buttocks onto your heels, pressing your weight into your feet. This exercise will stretch the foot and improve blood circulation.

Hip joints

It is important to stretch the pelvic ligaments well, open and make the hip joints mobile, and strengthen the muscles of the perineum.

To solve the first two problems, it is good to perform the already described “butterfly” and “tumbler”.
You can do deep side lunges alternately on one leg and the other. Exercise "spider" (roll from bent right to bent left leg and vice versa) will also come in handy.
This exercise also copes with the task. Spread your legs as wide as you can, placing your palms on the floor between them. If possible, lower yourself onto your elbows. Move your pelvis as far back as possible, you can use a spring.
To strengthen the muscles of the perineum, you can do Kegel exercises for pregnant women. To do this, tense and relax your pelvic muscles, as if you were trying to hold back urination.
A fitball can be used for the same purposes. Sit on the floor and squeeze the ball between your knees. Bring them together as if trying to burst it. Spring your hips and knees, and then fix them as close as possible. Relax and repeat again.

Pay attention to your feet

There are a great many exercises for the legs and absolutely everything is available to you.

All types of squats are in your arsenal. At least with narrow setting legs (feet parallel), at least with two shoulder widths (toes turned outward).
You can lunge forward, alternating your legs.
To strengthen your hips, swing your straight leg to the side. This can be done standing at a support, lying on your side or on all fours.
For elastic buttocks in a pose on all fours, perform leg raises with your knee bent.

Relaxation

Be sure to complete your gymnastics with a short stretch of the working muscles and pleasant relaxation.

Turn on relaxing music or sounds of nature. Lie on your back, stretched out. Close your eyes, breathe evenly, inhaling air through your nose and exhaling through your mouth.
Place one leg bent on the floor and lift the other straight vertically. Grab your ankle or toes and pull your leg toward you. Do not spring back, but slowly stretch tired muscles. Do the same with the second leg.
Raise both legs vertically, as you exhale, grab your feet and smoothly lower your straight legs behind your head, folded like a book. Try to lower your pelvis to stretch as much as possible. rear end hips.
Open up and take your starting position. Pull your knees to your chest and rock back and forth, rolling. This exercise perfectly relaxes your back, gives you confidence and calms you down.
Sit with your knees pulled up to your chest, place your palms on the floor and gently rise up. Spread your legs hip-width apart, grab your hands crossed under your knees and stretch your round back upward, like a cat.
Relax your arms, lower them down, bend low and swing left and right. Give your lower back and buttocks a rest.
Rise up slowly, inhaling deeply.

Very important in the first trimester, in this way the woman remains in good mood, because at the beginning of pregnancy she may be highly irritable and her mood changes dramatically. It is important to start mastering breathing exercises from the first trimester - chest breathing, diaphragmatic breathing and full breath. Also pay attention to relaxation techniques, they help during childbirth. In the first trimester of pregnancy you should not perform intense loads so that there is no miscarriage.

Remember, when you jump, pump your abs, you strain your abdominal muscles, because of this, it increases, it begins to contract quickly, and in the early stages this threatens to terminate the pregnancy.

The main thing is to do everything correctly, in the first three months the baby’s main organs are formed, competent gymnastics will help get rid of dizziness and will definitely benefit the baby.

Previously, doctors said that you should not shake a child, but now modern experts convince us of the exact opposite, that with the help of reasonable exercise, you can, on the contrary, make pregnancy easier and have a positive effect on both the health of the child and the mother. There will be a positive effect when mom leads active image life from the very beginning of pregnancy.

Rules of gymnastics for pregnant women in the first trimester

1. You cannot perform heavy cardio exercises, because in the first trimester the pulse quickens and the pressure may increase, the heart begins to work at double capacity.

2. You should not overuse stretches, because due to relaxin, the ligaments begin to soften and stretch, which can lead to serious injuries.

3. It is advisable not to overheat, because this will disrupt the blood supply to the fetus. Remember that gymnastics in the first trimester of pregnancy should be thoughtful.

4. It is best to exercise in a cold and dry room, drink enough water and choose the optimal breathing for yourself.

5. There is no need to rely on your well-being, in the first trimester it is not an indicator, a pregnant woman does not feel any changes, it is better to be on the safe side and do gymnastics after being examined by a doctor, having tests done and performed.

6. In no case should you do gymnastics if a pregnant woman has anemia, multiple pregnancy, threat of miscarriage, bleeding, or nagging pain in the lower abdomen.

7. Remember the safety rules; you can’t get hypothermic during a street workout; when there’s a flu epidemic, you can’t go to the gym. Because in the first trimester, a woman’s immunity is very much reduced, and all diseases negatively affect the baby. Moreover, you can’t take many medications, so it’s better to do gymnastics at home.

8. Physical activity that has a high risk of falling or injury is prohibited - horse riding, basketball, skiing, snowboarding.

9. Be sure to consult your doctor to see if gymnastics is contraindicated for you.

If a woman did gymnastics before pregnancy

You do not have the goal of keeping your body in good shape, then it is best to harmoniously prepare your body for pregnancy and childbirth. Remember that if you start doing gymnastics during pregnancy, it can be stressful for your body, which is being rebuilt. Therefore, it is important to first only warm up the muscles; do gentle stretching for your arms and legs. Rotate your head in different directions and tilt your body. Walking is useful in the first trimester; it can help you overcome nausea. If a woman did gymnastics before pregnancy, such women are not afraid of the load in the first trimester.

The ideal sport for pregnant women is yoga, but here you need to be extremely careful, because many asanas are prohibited; it is best to focus on kundalini and hatha yoga, Chinese gymnastics and qigong. It is best to practice under the supervision of a trainer; he will help you choose asanas that will help you open your pelvis, and will also suggest breathing exercises that will help you relax completely.

Simple gymnastics exercises for pregnant women in the first trimester

1. Squats will help keep your body in good shape, legs, inner part hips when performing this exercise, find support - a wall or a chair. Stand with your feet apart, point your toes outward, spread your arms to the side, breathing should be natural. Slowly you need to squat down, bend your knees and spread them just a little to the side. There is no need to lift your heels off the floor. The back should be straight, knees apart. Tighten your stomach and slowly straighten your knees. Then, you need to rest your toes on the floor and very slowly lift your heels up. Keep your body balanced, your back should be straight. Under no circumstances should you bend your knees. Lower your heels to the floor and return to the starting position.

2. Strengthening the chest muscles. You need to hold your hands at chest level, join your palms, and press on each other. Then relax. Do ten repetitions.

3. Rotation of the pelvis helps to stretch the muscles of the body, improve blood circulation in pelvic area and stretch your muscles. Your feet should be shoulder-width apart, your knees bent, your hands should be placed on the front of your thighs, the position should be stable. Rotate your pelvis first to the right, then to the left. Repeat 4 times.

4. Strengthening the oblique abdominal muscles, they are important for the growing uterus, if training them does not put a strong load on the lower back. You need to put your feet together, spread your arms to the side. Stand on your left foot and move your right foot first forward, then to the side, and back. Do the same for the left leg. Repeat 4 times. Breathing should be voluntary.

5. Prevention. Fulfill circular movements foot, walk and rise on toes, then on heels, on outside feet, try to lift an object from the floor with your foot.

6. Strengthening the muscles of the arms, chest and back. Sit in a Turkish pose, your back should be straight, stretch your arms forward, then raise left hand up and lean to the right, your right palm should rest on the floor. And as you inhale, tighten your abdominal muscles and return to the starting position. Do the same in the other direction.

So, gymnastics for pregnant women is useful if there are no contraindications and it is performed correctly.

You already know about the benefits of physical activity during pregnancy. What kind of exercises should you do during pregnancy during each trimester? To keep the body of expectant mothers in good shape, a number of complexes have been developed, including breathing exercises, exercises in water, and special training for the pelvis. Classes using the methods of Alice Stockham and Arnold Kegel bring no less benefit.

Gymnastics for pregnant women in the early stages in pictures

The goal of gymnastics for pregnant women in the early stages is to learn full breathing and voluntary muscle tension and relaxation.

This set of exercises during pregnancy includes special exercises for training abdominal and thoracic breathing, muscles pelvic floor and abdominal muscles, exercises for tensing and relaxing muscles in a lying position on your side, back, or in a knee-elbow position.

When performing gymnastics for pregnant women at home, caution is required in the dosage of physical activity and when performing exercises that sharply increase intra-abdominal pressure - raising straight legs, moving from a lying position to a sitting position, sudden bending and bending of the body, as this can lead to a threat termination of pregnancy. Particular care is required during periods corresponding to expected menstruation. During home gymnastics for pregnant women, it is necessary to eliminate difficult exercises, reduce the number of repetitions of each exercise and reduce the time of training.

1. Starting position (i.p.): standing. Turns the body left and right. Repeat 6-8 times.

2. P.p.: standing. Alternately moving your legs back, arms up - inhale, arms down - exhale. Repeat this exercise from the complex for pregnant women 4-7 times.

3. I. p.: standing, arms up - inhale, bend forward - exhale. Repeat 3-6 times.

4. I. p.: standing. Bend over, move your arms back - inhale, arms forward, straighten up - exhale. Repeat 4-6 times.

5. I. p.: standing. Tilts of the body left and right. Repeat 6-8 times.

6. I. p.: standing. Squats. Repeat 5-7 times.

7. I. p.: standing at a table (chair), alternately moving the legs and arms of the same name to the side. Repeat 4-6 times.

8. I. p.: standing. Alternately moving the legs back. Repeat 6-8 times.

9. I. p.: sitting. Bend forward. Repeat 3-5 times.

10. i. p.: lying down. Alternate straight leg abduction. Repeat 4-6 times.

11. Walk in place for 20-30 seconds.

Now pay attention to the selection “Gymnastics for pregnant women in pictures” to better imagine how the exercises are performed:

What exercises can pregnant women do from 13 to 16 weeks?

Here you will find out what exercises can be done by pregnant women from 13 to 16 weeks.

1. Walk in place for 30-40 seconds.

2. I. p.: standing. Bend towards the right and left legs alternately. Repeat 4-7 times.

3. I. p.: kneeling. When performing this exercise from the complex for pregnant women, you need to squat, touching the floor with your buttocks between your heels. Repeat 4-6 times.

4. I. p.: standing. Alternately raise your legs forward, arms to the side. Repeat 4-6 times.

5. I. p.: lying on your back. Perform the “Bicycle” exercise. Repeat 5-10 times.

6. I. p.: lying down, legs bent at the knees. Spread your legs apart and bring them together. Repeat 6-8 times.

7. I. p.: lying down, legs bent at the knees. Raise your pelvis up, lower it. Repeat 4-6 times.

8. I. p.: lying on your side. Alternately moving your legs to the sides. Repeat 6-8 times.

9. I. p.: sitting. Bend your legs, straighten. Repeat 6-8 times.

10. I. p.: lying on your back. Sit down, stretch your hands to your toes, lie down. Repeat 3-5 times.

11. Walking in a half-squat for 20-30 seconds.

12. I. p.: lying down. Alternating straight leg raises. Repeat 4-6 times.

13. Walk in place for 20-30 seconds.

Watch the video " Home gymnastics for pregnant women" and perform the exercises as shown in the video:

A set of physical exercises for pregnant women from 17 to 31 weeks

In the second trimester of pregnancy, good blood supply and oxygen delivery to the fetus should be ensured, and adaptation of the cardiovascular system to physical activity, strengthen the abdominal press and increase the elasticity of the pelvic floor muscles, help maintain and develop flexibility of the spine, increase the mobility of the pelvic joints, begin training the back muscles, muscles of the feet and legs.

From 17th to 31st week Special attention When performing physical exercises for pregnant women, training is given to chest breathing, abdominal muscles, pelvic floor, and thigh muscles. When performing physical exercises, it is possible to use all starting positions, except for the position lying on your stomach.

A set of exercises that can be done by pregnant women from 17 to 31 weeks:

1. Walk in place for 30-60 seconds.

2. I. p.: standing. Turn the torso to the sides. Repeat 5-6 times.

3. I. p.: standing. Side bends. Repeat 4-6 times.

4. I. p.: standing. Tilts to the right and left leg. Repeat 3-5 times.

5. I. p.: standing, hands to shoulders. Rotate your neck left and right. Repeat 4-8 times.

6. I. p.: standing. Step left (right), squat deeply, spring on one leg, return to i. n. Repeat in each direction 4-6 times.

7. I. p.: standing, hands on the belt, feet shoulder-width apart. Squat deeply - exhale, return to the starting position - inhale. Repeat 4-6 times.

8. I. p.: standing. Hands up (2 counts) and down. Repeat 3-6 times.

9. I. p.: lying on your side. Alternately raising your legs up - inhale, return to the starting position - exhale. Repeat 4-6 times.

10. I. p.: lying on your back. “Bicycle”, perform circular movements with each leg 5-10 times.

11. I. p.: lying down, legs bent at the knees. Turn your legs left and right. Repeat 4-7 times.

12. I. p.: standing on all fours. Move your right leg and left arm up, return to i. p., then move your left leg and right hand. Repeat 4-6 times.

13. I. p.: lying down, legs bent. Raise your pelvis up, lower it. Repeat 3-5 times.

14. I. p.: lying down. Raise your right and left legs in turn. Repeat 5-6 times.

15. I. p.: sitting. Bend the torso forward. Repeat 4-6 times.

16. I. p.: sitting Raise your legs, arms to the sides. Repeat 5-7 times.

A set of exercises during pregnancy according to Alice Stockham's method

In her book “Tocology,” American doctor and writer Alice Stockham proposed a set of exercises for pregnant women suitable for the second trimester.

A set of physical exercises for pregnant women according to Alice Stockham’s method is as follows:

1. I. p.: standing. On a count of 1-4, move your entire body forward and then back as far as possible, without lifting your heels or bending your knees. Repeat 4-6 times.

2. I. p.: standing. Tilt your torso left and right. Do not bend your knees and feet. Repeat 4-6 times.

3. I. p.: standing. Place your hands lightly on your hips (fingers forward), lean your body slowly forward, then slowly rise and lean back, keeping your head in line with your body. Repeat 3-5 times.

4. I. p.: standing. Take a deep breath, touch your shoulders with your fingertips. Slowly bring your elbows together in front of your chest so that they come together, raise them as high as possible, throw your elbows back and up, continuing to touch your shoulders with your fingers. Return to the starting position - exhale. Repeat 4-6 times.

5. I. p.: stand with your knees on the pillow, spreading them wide, stretch your arms up above your head, slowly lean back as far as possible, then forward, without changing the position of your knees and feet. Repeat 5-6 times.

6. I. p.: the same. Stretch your arms forward at shoulder level, throw them back as far as possible. Repeat 4-6 times. This exercise can be done quickly or at a slow pace as if carrying a weight.

7. I. p.: lying on your back. Bend your knees and swing from side to side. Repeat 6-8 times.

8. I. p.: lying on your back. Bend and straighten your legs up alternately. Repeat 5-6 times.

9. I. p.: lying on your back (perform with the help of a methodologist). Bend and extend your legs, providing resistance. Repeat 5-6 times.

10. I. p.: lying on your back. Leaning on your elbows, swing your legs with knees bent right left. Repeat 5-6 times.

11. I. p.: lying on your back. Rise up gradually, using only your toes and elbows. Repeat 4 times.

What physical exercises to do during pregnancy from 32 to 40 weeks

Exercises during pregnancy, which can be done in the third trimester (32-40 weeks), are aimed at stimulating breathing, blood circulation, and activating intestinal activity. They are also designed to reduce congestion, increase the elasticity of the pelvic floor muscles, mobility hip joints and spine, maintain the tone of the abdominal wall muscles, train rhythmic breathing, and consolidate the skill of distributing forces in the upcoming birth.

Total load at physical exercise during pregnancy from the 32nd to the 36th week it remains slightly reduced. During this period, the nature of the load on the muscles changes: more exercises should be performed on the arms and shoulder girdle, less on the leg muscles. Range of motion should be limited lower limbs, especially bending at the hip joints, bending the body to the sides and turning.

When performing home exercises for pregnant women during this period, bending the body forward is completely excluded. Gymnastics should not cause discomfort in a pregnant woman. All standing exercises are performed with the hand resting on the bar. gymnastic wall, chair or bed. Particular emphasis is placed on strengthening skills necessary during childbirth, such as breathing with tense abdominals, volitional tension and relaxation of the abdominal wall, and further strengthening the elasticity of the pelvic floor. General strengthening and special exercises alternate with breathing exercises to relax all muscles and rest pauses.

From the 36th week until the end of pregnancy, the general condition of the pregnant woman improves somewhat. Gymnastic exercises used to relax and stretch the pelvic floor muscles, increase the mobility of the hip joints and lumbar region spine, strengthening the muscles of the arch of the foot in the starting position, sitting and lying down. A pregnant woman learns to accept different starting positions and move from one to another without special effort and high energy costs. The skill of deep rhythmic breathing continues to improve while simultaneously relaxing the muscle groups necessary for childbirth.

Exercise "Pendulum". This exercise helps strengthen the muscles of the back, lower back, abdomen and pelvis. Starting position - standing, legs straight. Without lifting your feet off the floor, begin rocking back and forth for 30 seconds. This exercise allows you to strengthen the muscular and ligamentous apparatus of the legs, balance coordination of movements, and relieve emotional tension. Repeat the same exercise several times, but standing on widely spaced knees with your arms bent behind your head, without changing the position of your feet and knees.

This video “Gymnastics for pregnant women at home” is dedicated to exercises recommended in the last trimester:

A set of exercises for the pelvis during pregnancy

The eighth month of pregnancy is the best time for exercises that will help control the muscles of the perineum and abdominal muscles during childbirth. At natural childbirth the greatest load falls on the muscles of the perineum, which include the entrance and internal muscles vagina and sphincter muscles. The more elastic they are, the easier and more painless the birth will be.

In order to prepare the muscles for such a test, the following exercises are suitable.

1. I. p.: standing, sitting or lying down. Squeeze the entrance muscles of the vagina with force (as when holding urination), hold them in this state for some time (from a few seconds to 4-5 minutes). When performing this exercise for the pelvis during pregnancy, you should try to breathe evenly and not hold your breath.

2. I. p.: standing, sitting or lying down. Alternately squeeze the sphincter muscles (in the area of the anus) and the vaginal entrance muscles. Quickly tense and relax the sphincter muscles, then - vaginal muscles.

3. I. p.: standing, sitting or lying down. Exhale, hold your breath, squeeze the entrance vaginal muscles, inhale without relaxing the muscles, relax the muscles, exhale. This exercise is aimed at simultaneously training intimate muscles and breathing. Then you can move on to training them simultaneously.

As you can see in the photo “Gymnastics for pregnant women”, these exercises can be performed in different positions - lying, sitting, standing:

They must be done at least 20 times a day.

Breathing exercises for pregnant women: exercises with video

1. I. p.: lying on your back, put your hands on your stomach. Abdominal breathing. Inhale through the nose, raise the stomach, lightly press on it with your hands, providing slight resistance. Repeat this breathing exercise for pregnant women 6-8 times.

2. I. p.: lying on your back. Place your hands under your ribs, fingertips touching each other. Chest breathing. Inhale evenly through the nose, exhale through the mouth. Doing this breathing exercise for pregnant women, you need to feel the movement of the ribs with your fingers. Repeat 6-8 times.

3. I. p.: lying on your back, one hand on your neck. With a half-open mouth, breathe shallowly and quickly (about the way a dog breathes after a long run or when it’s hot).

4. I. p.: lying on your back. Breathing according to the yoga system. Long breath through the nose, first lift chest, then the stomach, then lower the chest. Repeat 5-6 times.

The video “Breathing exercises for pregnant women” shows how to perform the exercises correctly:

A set of Kegel exercises for pregnant women at home

Back in the middle of the last century, professor of medicine Arnold Kegel developed a system of exercises for women to treat urinary incontinence in women after childbirth due to weakness of the pelvic floor muscles.

Kegel exercises for pregnant women, performed at home, allow you to properly organize your attention during the period of pushing. When performed, excessive static tension is removed from the muscles of the body, which subsequently leads to deeper relaxation and productive work during childbirth. During pregnancy, these exercises will help you learn how to manage your energy through muscle tension and relaxation.

The main Kkegel exercise for pregnant women consists of sequentially tensing various muscle groups and then completely relaxing them. Starting position - sitting on a chair with legs wide apart and spine straight. When inhaling slowly, you need to imagine that the inhalation is accompanied by retraction of the muscles of the perineum, tension of the muscles of the buttocks and retraction of the anus. Next, tighten the abdominal muscles, lower back, and then the rectus spinal muscles. Press your chin to your chest. Press your hands (elbows) to your body, clench your fists. Hold your breath as much as possible. The duration of the Kegel exercise for pregnant women is 5-7 minutes, until a feeling of stable warmth appears in the lower abdomen, lower back, and legs. Then exhale smoothly, simultaneously relaxing all the muscles and feeling a surge of warmth throughout the body.

Exercises in water for pregnant women

Exercises in water for pregnant women have a good therapeutic effect. They are performed at a water temperature of at least 18 °C.

Water has a tonic effect on the body. Body weight is reduced, fetal tremors during exercise are dampened by water, lower back pain is reduced, pressure on the joints is reduced, blood flow to the heart is facilitated, which lowers blood pressure. Due to the outflow of tissue fluid into the circulatory system and its removal through the kidneys, edema decreases. Breath-holding exercises are possible in water even during physical exertion. After water exercises sleep is normalized.

1. I. p.: standing in the water, legs apart, arms forward with hands down. Sharply spread your arms to the sides, throw your head back. Slowly return to the starting position. Repeat 6-8 times.

2. I. p.: the same. Join your hands behind your back and quickly raise them. Repeat 8-10 times.

3. I. p.: the same. Bend both legs sharply, pull your knees towards your stomach and slowly straighten them. Repeat 12-15 times.

4. I. p.: sitting, legs straightened. Perform circular movements with your feet. Repeat 5-6 times.

5. I. p.: standing, hands on the belt. Make circular movements with your pelvis, gradually increasing the amplitude. Repeat 6-8 times.

6. I. p.: standing, hands down. Tilt your torso to the side and press down on the water with your hands. Repeat 5-6 times in each direction.

7. I. p.: standing. Raise your arms up, palms down. Suddenly release your hands down and slowly raise them again (you can use a rubber ball). Repeat 8-10 times.

8. I. p.: standing. Make circular movements with your arms in one direction, after 15-20 seconds repeat the exercise in the other direction. Repeat 8-10 times in each direction.

9. I. p.: standing. Extend your arms to the sides, palms up. Sharply bring your arms above your head and slowly spread them apart. Repeat 6-8 times.

Exercises for legs and buttocks for pregnant women

1. I. p.: standing, legs parallel to each other. Rise onto your toes and lower yourself. Repeat 5-10 times.

2. I. p.: standing. Rise on your toes and walk along an imaginary line on your toes 10 steps there and 10 steps back.

3. I. p.: standing. Stand up straight and “roll”, moving the weight of the body alternately to the external and inner side soles, and then from toe to heel. Pregnant women need to repeat this leg exercise 4-6 times.

4. I. p.: sitting on the floor, legs stretched out. Pull your toes forward and then upward with tension, while not moving your heels. Repeat 4-6 times.

5. I. p.: sitting on the floor, legs bent at the knees, feet on the floor. Squeeze and tuck your toes under you, move your soles along the floor like a caterpillar, tensing and relaxing your legs, first forward, then back. Repeat 4-5 times.

6. I. p.: sitting on the floor. Having relaxed your legs, grab your toes with your hands and turn your foot in all directions, as if describing it in circles clockwise, then back, then change legs. Repeat 4-6 times.

And in conclusion, another video “Gymnastics for pregnant women”, which will help you better master the recommended sets of exercises:

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