The best fitness for pregnant women. All about aerobics for pregnant women: what is it and can you do it at home? Changes in a woman's body during pregnancy

When a woman finds out about pregnancy and registers at the clinic, the first recommendation she hears from the doctor is to limit and reduce to a minimum physical exercise and refuse.

But this does not mean at all that you do not need to take care of your body. There are several types of exercise that will not only be harmful, but will even benefit any pregnant woman. And, if you engage in fitness throughout the entire period of pregnancy, you will keep your body in good condition. beautiful shape will not be difficult even after childbirth.

Can pregnant women do fitness?

The answer to the question is very simple and confident - of course, it is possible, and even in many cases it is simply necessary. The only remark in this case will be that during the period of bearing the baby it is necessary to adjust the classes, supplement them with more gentle exercises of a general strengthening and warm-up nature.

The main inspiring fact for doing fitness during pregnancy is that it has already been established that if a woman has been doing fitness for nine months, her childbirth will be several times easier and simpler. The expectant mother will have a trained heart, lungs, and entire muscular system. All this will help both during labor and during childbirth. Moderate physical activity will also help the body accumulate a hormone such as endorphin for childbirth, which subsequently acts as a natural pain reliever.

Of course, fitness for pregnant women is different from fitness for women who are not pregnant at this time. And before you start your classes, you should definitely get recommendations from a doctor who monitors and manages the pregnancy. You need to be convinced that there are no contraindications for exercise in your case.

Then you should seriously consider the issue of choosing a place for fitness classes and a trainer. The ideal option would be a place not far from home and a person who has experience working with pregnant women and medical education.

But you cannot completely entrust all monitoring of your health to the trainer. The doctor and you yourself must be responsible for both your own and your child’s health.

For training to be effective, you should adhere to the following recommendations and follow these rules:

You can’t “give all your best” during training. It will be enough to exercise with moderate and low intensity;
You can't be lazy and skip classes. Attendance at fitness classes must be at least three times a week;
It is important to remember that during pregnancy, any woman will experience difficulty breathing. This point must be taken into account during training, without being afraid to reduce the intensity;
Very important for effective classes and normal child development, eat right. During exercise during pregnancy, the goal cannot be to reset extra pounds. The goal of fitness for pregnant women is to strengthen the muscular system;
During fitness activities during pregnancy, it is necessary to consume the right amount of fluid. In addition, you should not wear clothes that tightly tighten your chest and stomach;
During physical exercise, you should not hold your breath so as not to cause stress on the pelvis and dizziness;
During fitness classes, you need to monitor your pulse and also give your body enough rest.

Fitness for pregnant women: 1st trimester

It is worth paying attention to the selection of exercises for fitness during pregnancy. After all, many physical exercises are not only not recommended for pregnant women, but are downright strictly prohibited. For example, they cannot perform various bends and twists. This is especially dangerous in the first months of pregnancy. A couple of such exercises can lead to spontaneous miscarriage or uterine hypertonicity.

Many women in the first trimester of pregnancy complain of merciless morning sickness, poor health, and irresistible drowsiness. Of course, at such moments you don’t feel like doing fitness at all. But here it’s worth pulling yourself together and forcing yourself to do twenty minutes of restorative exercises. Such exercises will help cope with the manifestations of toxicosis, and even reduce their intensity.

You just have to start, and the result will not keep you waiting.

General strengthening exercises for pregnant women

Stand exactly behind the back of the chair, spread your feet shoulder-width apart, hold onto the chair, and slowly rise onto your tiptoes. While lifting, take a deep breath, lowering to the starting position - exhale. This exercise should be done at least ten times.
Move away from the chair, stand with your feet shoulder-width apart, clasp your hands with your palms in front of your chest, and spread your elbows horizontally. Start squeezing your palms and count to five, then release the pressure. And so ten times in a row.
Stand with your feet shoulder-width apart, straight back, hands on your waist. The exercise involves rotational movements of the pelvis. Rotate your pelvis ten times in one direction, ten times in the other.
Swing your legs. Stand straight, holding the back of the chair with one hand, swing your leg forward, then to the side, then back. Each leg should be made ten swings in each direction.
We take a sitting position on the floor, cross our legs in Turkish style, relax our arms and lower them so that our fingers touch the floor. We do stretching: lifting right hand, lean to the left until the elbow of your left hand touches the floor. We also do stretches in the other direction, ten times in each direction.

Fitness for pregnant women: 2nd trimester

With the onset of the second trimester of pregnancy, it is necessary to abandon exercises that are performed while lying on your back. The fact is that performing such exercises greatly increases the risk of developing oxygen deficiency in a child. In addition, such exercises can cause a deterioration in blood supply to the brain. An excellent replacement for this body position for fitness would be a kneeling position with emphasis on your hands.

In the second trimester, fitness comes much easier. This can be explained by the fact that toxicosis has already ended, strength has increased, energy is replenished every day with the help of proper nutrition and vitamins. This makes playing sports more enjoyable.

In the second trimester, due to the good health of the expectant mother, additional exercises are included in the complex, the purpose of which is to strengthen the muscles of the back, legs, and abs. In the later stages of pregnancy, the strong muscles of these sections will serve faithfully, relieving pain and fatigue from constant stress on them. During childbirth, you also need strong leg, back and abdominal muscles.

This is what a set of exercises will look like in the second trimester of pregnancy:

Stand up straight, holding the back of a chair, with your feet shoulder-width apart. Exhaling, we do a squat, hold in this position for three to five seconds, then slowly rise and inhale.
During a squat, the stomach should be relaxed, and the muscles of the buttocks and perineum, on the contrary, should be tense. The exercise is done at least ten times.
Swing your legs, but in a position lying on your side. We swing first forward, up, back. Then we turn over to the other side and do the same with the other leg. And so on ten times each.
Kneel down and place your hands on the floor. We bend our back upward, in an arc, hold the position for three to five seconds, relax in the starting position. The exercise is done ten times.

Fitness for pregnant women: 3rd trimester

During the last three months of pregnancy, stretching exercises must be performed very slowly and with great care. If you do not do them carefully, you can provoke a dislocation, since this is a period of work special hormone, which makes all the joints of the female body more pliable. This hormone is called relaxin.

All movements that the doctor and trainer allowed to be done are performed slowly, taking into account the growing tummy. During this period, fitness for pregnant women is more like general strengthening exercises or a way of preparing, morally and physically, for the upcoming birth.

The ideal fitness option for pregnant women in the third trimester is exercise with big ball- fitball. This ball can be replaced with an ottoman.

The exercises will be something like this:

Sit on a fitball or ottoman, spread your legs wider. The exercise will be on breathing. You need to breathe shallowly, like a dog on a hot day. After counting and taking ten breaths, switch to normal breathing. After one minute, repeat the exercise. This breathing exercise is performed up to five times.
While continuing to sit on the ottoman or fitball, you need to fold your arms across your chest and very slowly and carefully perform circular movements pelvis in both directions ten times.
We change position, squat down, spreading our legs hip-width apart. We spread our knees and rest our hands on the floor. As if we are rolling from one side to the other, alternately straightening the leg to the side, the left one - the right one, and so on with each leg ten times.

By doing all the exercises correctly and devoting some time to fitness every day, your birth will be easy and without complications, and your baby will be healthy and strong. Below are the rules that must be strictly followed during the fitness activities of pregnant women throughout pregnancy.

Fitness for pregnant women: “14 rules you can and should”

Rule one: mandatory consultation with a doctor, obstetrician, fitness specialist. Without receiving clear instructions from these specialists, you cannot begin to perform exercises, so as not to provoke unwanted complications of pregnancy and not to disrupt its normal course, as well as not to harm the development of your child.
Rule two: wearing loose clothing made from natural, breathable fabrics. The bra should be simply supportive, but not constrictive. Shoes should be comfortable, without heels, and not slippery.
To avoid overheating during fitness activities, you can wear lined clothing that can be easily removed. If your feet are swollen, you can purchase larger sports shoes, but the shoes must support your foot and ankle.
Rule three: regularity of fitness activities. In order to stay in shape throughout the nine months of your pregnancy, fitness classes should be regular, with moderate load, and lasting at least half an hour a day. Classes can be held every day or every other day.
Rule four: mandatory monitoring of heart function, avoidance of overexertion. Excessive tension during a pregnant woman's fitness classes can provoke very sad consequences.
The main rule of pregnancy is more rest and relaxation. This also applies to fitness classes. Exercise should tone muscular system body, but not cause discomfort and fatigue. The heart rate should not be higher during exercise than one hundred and forty to one hundred and fifty beats per minute.
Rule five: remember the effect of relaxin. Relaxin is produced in the body of a pregnant woman, the more, the higher the term. This hormone actively acts to relax ligaments and all joints.
Therefore, all stretching exercises should be performed under the supervision of a fitness trainer, with extreme caution. And in the second and third trimesters of pregnancy, contact sports should be excluded.
Rule six: mandatory exercises that strengthen the pelvic floor. The muscles of the pelvic day need to be constantly strengthened, since the load on it constantly increases throughout pregnancy, because the fetus develops and grows, gaining weight. To do this, you need to perform Kegel exercises, specially designed to strengthen muscles. pelvic floor.
Rule seven: control of the rectus abdominis muscles. To do this, you need to lie on your back, bend your knees, with your feet on the floor. Place your fingers above and below your navel. Slowly lift your upper body while pressing your fingers on your stomach. In this case, you can feel the separation of the abdominal muscles.
If the discrepancy exceeds the size of two fingers, all other exercises should be done with great care, without overexertion.
Rule eight: watch your posture. During fitness classes, a pregnant woman must monitor her posture. So that all joints are in correct position, you should consult with your doctor and fitness trainer and get clear recommendations from them regarding such exercises.
Rule nine: be sure to drink sugary drinks during class. This rule will help to implement the following two rules, that is, maintain normal blood sugar levels and drink enough fluids to prevent dehydration.
Rule ten: before exercising, eat a little more and consume carbohydrates. During pregnancy, a woman's blood sugar levels may change dramatically. To avoid an attack of sugar deficiency during class, just eat more carbohydrates an hour before it, and take a sweet drink with you.
During exercise, you should gradually reduce the intensity to avoid dizziness and other unpleasant symptoms.
Rule eleven: drink plenty of fluids. In this case, liquid means pure non-carbonated mineral water, juices. Two hours before fitness classes, you need to drink at least two glasses of water.
Rule twelve: take the time to warm up. It is during pregnancy that you should not neglect warming up (warming up before exercise). You should spend enough time warming up; this can prevent blood stagnation and leg cramps.
Rule thirteen: Lifting from the floor should be slow and careful. As a rule, the center of gravity is located in the sacrum, that is, at the level of the second vertebra of the sacrum, just below the navel. But, with the onset of pregnancy, it shifts, and the further the pregnancy develops, the further the displacement.
Therefore, when a pregnant woman wants to change her body position during fitness classes, it is important to do this very slowly and carefully so as not to harm herself or her unborn child.
Rule fourteen: Avoid pain during training. Of course, mild muscle soreness and fatigue are normal sensations after training.

But when symptoms occur such as: dizziness, fainting, headaches, nausea, vomiting, blurred vision, discomfort, fatigue after certain exercises, numbness of some parts of the body, cramping pain, vaginal bleeding or even just bleeding, pain in the lower abdomen, leakage amniotic fluid, passivity of fetal movements, exercises should be stopped immediately and consult a doctor. If necessary, the doctor will prescribe an additional examination of the body in order to identify possible pathologies.

Expectant mothers subtly sense changes in their figure, feel unprecedented muscle weakness, constant shortness of breath and the desire to lie on the sofa all day. This condition is dangerous because it causes muscle atrophy, including those involved in labor. We will look at the following questions: is it possible to exercise during pregnancy? Is it possible to do squats during pregnancy? aerobics for pregnant women at home.

Basic physical training will have a beneficial effect on the health of mother and baby.

The need for physical activity for pregnant women

All doctors agree that fitness during pregnancy helps alleviate unpleasant symptoms, physically prepares the body for childbirth and promotes rational weight gain.

Pregnant women with a sedentary lifestyle feel muscle aches, chronic fatigue, suffer from sleep disturbances and excessive appetite, which leads to rapid weight gain. Any exertion causes shortness of breath, the limbs become swollen and heavy, and the head feels dizzy. In the case of a “passive” pregnancy, a woman is more likely to suffer from depression, bad mood, hormonal fluctuations, there is a deterioration in memory and concentration.

A well-chosen training regimen agreed with your doctor will help correct the situation. Fitness promotes the production of hormones of happiness and pleasure (serotonin, endorphin), which allows you to remain in a good mood and notice only the positive aspects of pregnancy.

Systematic exercises help cope with toxicosis and alleviate the symptoms of this period. Also, breathing exercises and cardio exercise reduce the risk of fetal hypoxia (oxygen starvation).

Unfortunately, many patients justify their inactivity, weakness and laziness, as well as reckless and chaotic activities, with myths found on the pages of women's magazines.

Myth No. 1. Fitness on early stages pregnancy (as well as in the third trimester) is contraindicated. During these periods, the formation, formation and development of important organs and internal systems baby, skeleton. Many patients make the erroneous assumption that any stress during this period increases the risk of miscarriage, intrauterine fetal death, or frozen pregnancy, however, scientific facts prove the opposite. According to research, moderate exercise promotes natural stimulation of the heart and lungs, due to which the fetus receives enough oxygen and nutrients, and blood supply improves. Also, training helps maintain muscles in natural tension, which we will need in the last stages and directly during childbirth.

Myth No. 2. You should adjust your workouts as your belly grows. This is not entirely true. Despite the absence of a belly in the early stages, the woman is already responsible for the life she has created, so all exercise should be coordinated with a doctor, even swimming and yoga. In some cases, a woman may not be aware of the pathologies of pregnancy and the existing risks, so any careless movement or fall from the exercise machine can cause sad irreversible consequences. Starting from the first months, women should refuse " big sport”, even if they had significant achievements in one category or another. It is not recommended to get involved in strength and cardio exercises, abdominal exercises, jumping, it is also necessary to exclude running and traumatic species sports

Myth No. 3. Expectant mothers should prefer calm yoga to aerobics for pregnant women. Yes, relaxing yoga really helps to strengthen some muscle groups without the need to strain the body, and there are complexes developed for pregnant women. However, most asanas are contraindicated for initial practice without the required level of training and can cause harm. There are cases where yoga lovers damaged ligaments and muscles, injured joints, which caused premature birth or early miscarriage.

Myth No. 4. If you increase the frequency of visiting the gym and the duration of training, your health will improve. Unfortunately, this statement is not relevant to pregnancy, where the rule of “little by little” applies. Doctors consider the optimal load to include breathing exercises, stretching exercises and light aerobic dance movements. You should devote time to physical education no more than 3-4 times a week for 30 minutes, gradually increasing to 45. You should start exercising with walking and swimming to prepare your muscles for further stress.

Fitness for pregnant women: 1st trimester

Since the first trimester is considered the most responsible and dangerous, you should start with light loads, gradually preparing the body for constant and varied training.

First of all, start walking in at a relaxed pace 30 minutes a day, trying to breathe deeply and evenly.

At the next stage, we sign up for the pool (visit 2-3 times a week) and, if possible, find a water aerobics section.

If you tolerate the above activities well, you can sign up for more active activities, for example, dancing. Positive influence provide oriental belly dancing, designed specifically for expectant mothers. At the same stage, you can begin yoga asanas “for beginners” and light exercise Pilates

Be sure to do it every day breathing exercises, devoting at least 10-15 minutes to it.

In the 1st trimester, we perform the exercises slowly and carefully, adjusting only to our own pace, without trying to keep up with the instructor or the rhythm of the music. Be sure to alternate loads with relaxation and stretching of muscles, which will help avoid injuries and severe soreness.

As for strength exercises, it is better to put dumbbells, body bars and especially barbells aside. Work with your own weight, learn to perform the exercises correctly and to the end.

Expectant mothers are wondering if it is possible to do squats during pregnancy. Of course, it is possible and necessary. Your own weight allows you to provide the necessary load on the quadriceps and hamstrings, making your legs strong and beautiful and able to withstand long walks and household chores.

List of exercises for the first trimester:

We march in place for one minute, followed by 30 seconds on toes and heels. We do it 3 times. This exercise helps to stretch and warm up the ankle.

In a standing position, we spread our arms to the sides. As we inhale we lift up left hand and lower the right leg while exhaling. We alternate legs and arms. Perform 10 times.

From a standing position (feet shoulder-width apart), we squat back until parallel to the floor, as if sitting on a chair. At the same time, we connect our hands behind our backs and move them as far back as possible. Repeat 8 times. Squats during pregnancy work the buttocks and back surface thighs, providing blood flow to the pelvic area.

In a standing or sitting position, we join our palms in front of us at chest level (as during prayer, only we move our elbows to the side). As you inhale, squeeze your palms with force to feel the tension in pectoral muscles. As you exhale, relax (do not unclench your palms). Perform 10 times.

Exercise "Cat".

We take a pose “on all fours”, lowering our head down. As you exhale, we bend at the waist and pull our head back (the cat is caressing), holding the position for 3 seconds. After this, we inhale and round our back, reaching our chin towards our chest (the cat hisses). Do it 8 times.

Standing position, back straightened. For five counts we take a deep breath and for seven counts we exhale slowly and evenly. We do it 10 times.

Aerobics for pregnant women at home is not complete without a fitball - a special elastic ball that allows you to warm up some muscles, isolating and relieving the load on others.

Sit on the ball, spread your legs to the sides and rotate your pelvis over a wide amplitude. The exercise perfectly trains the back and abs without the need for flexion-extension exercises.

Place the fitball between your legs and squeeze it forcefully with your inner thigh muscles.

We lie down on the ball with our stomach and perform neat rolls from pelvic area to the chest. The exercise is permissible until the appearance of a tummy. You can also turn on your back and roll along the entire length of your spine.

Jump lightly on the ball, sometimes moving your knees, sometimes spreading them apart.

Classes in the 2nd trimester

So, the important trimester of pregnancy is over, and now our goal is to provide the body with regular and high-quality exercise.

Since the risk of pregnancy pathologies is sharply reduced, and also does not suffer from toxicosis, you can add to light gymnastics and walks aerobic exercise and the first power loads.

Fitness for pregnant women in the second trimester should include the following workouts:

race walking on fresh air;
swimming;
dynamic sports (dancing, aerobics, cycling);
cardio loads ( treadmill, breathing exercises);
stretching (yoga, Pilates, stretch);
elementary strength training using light dumbbells and body bars (up to 3 kg), bosu, fitball, elastic bands.

You should also focus on exercises in the pelvic area, which will help ensure good blood flow to the necessary organs and alleviate the troubles of pregnant women (urinary incontinence, bloating, cramps, etc.). It is useful during this period to get acquainted with Kegel exercises, which will help you during labor and allow you to quickly regain tone intimate muscles after childbirth.

From the 18th week, when the tummy is already noticeably growing, a special support bandage should be used. Exercises that involve moving weight from one side (legs, sides) to the other are also excluded.

It is forbidden to take a lying position on your back, only on your side, otherwise the swollen uterus can compress the vena cava, which supplies oxygen to the baby.

Sports for pregnant women at home in the 2nd trimester (you can use exercises from the 1st trimester, adding new ones).

We work every muscle. We perform head turns to the left and right, circular movements of the shoulders forward and backward, body tilts, warm up the hands and ankles, and do warm-up half-squats (6 times).

Exercise for the oblique abdominal muscles.

We take a position lying on our side, join our hands and stretch forward. Using the body, we move the upper arm to the side 180°, hold for 3 seconds and return to the starting position. Repeat 10 times with each hand.

An exercise known since school times that helps to work out the quadriceps femoris well. Do 8 lunges with each leg, making sure there is a 90° angle between each knee.

We hang on the horizontal bar.

An excellent exercise to help relax the spine and relieve pain syndrome from the lower back. Choose a low bar so that your fingertips touch the ground for safety. Hang as long as you can, gradually increasing the time.

We sit with our buttocks on our heels.

Slowly stretch your arms in front of you until your forehead touches the floor. This exercise Helps relax muscles after another workout.

Exercises 3 trimesters

Fitness for pregnant women in the third trimester again becomes careful and extremely careful, because the volume of the abdomen has increased significantly, as well as body weight. The body physiologically begins to prepare for childbirth, so all exercises should be aimed at helping it in this difficult task.

Great emphasis should be placed on a variety of breathing exercises and asanas.

Because easy charging becomes exhausting and monotonous, then we shift all our attention to fitball and water aerobics.

The ball will help you stay in shape at home, and some of the exercises from the first trimester and a few new ones will do.

We sit on the fitball and pick up light dumbbells (weighing up to 2 kg each). We bend our elbows and straighten them (biceps exercises). Perform 10 times.

In the same position, we move our arms straight back and perform up and down movements (load on the triceps).

We sit on the mat, cross-legged, and place the ball directly in front of us. We quickly and rhythmically squeeze it with our palms or our whole hand, which allows us to work the pectoral muscles.

Gently lie down on your side and place a pillow under your stomach. We place our foot on the fitball and roll it in different directions, sideways and in a circle. Perform each leg alternately for 2-3 minutes. This exercise will help prevent varicose veins.

Power and intensive training during pregnancy can increase the tone of the uterus. If you suddenly feel discomfort, cramps or pain in the abdomen, and your pulse increases greatly, you should immediately stop exercising and, just in case, go to the doctor. Most likely, in the last trimester you will have to limit yourself to breathing exercises.

Controlling the load

Regardless of the stage of pregnancy and health, every woman should strictly monitor her condition while playing sports.

First of all, you need to monitor your heart rate. For each age a certain amount is allowed maximum value. To calculate it, subtract your age in years from the number 220. Pregnant women should focus on an indicator that is 75% of the maximum.

As a rule, the average acceptable heart rate for patients of childbearing age is 120-140 beats per minute. In this case, after only 5 minutes of break between approaches, the pulse should fully recover to normal 60-80 beats. If the indicator does not return to normal, then your load was excessive and may lead to complications in the future.

During training, monitor the level of strength load, taking into account certain risk factors.

And, of course, training should be stopped immediately if the following symptoms appear:

vaginal bleeding or abnormal discharge;
dizziness, darkening of the eyes, spasms in the temples;
lack of coordination;
chest pain, muscle pain;
shortness of breath, breathing problems;
swelling of the calves (possible thrombophlebitis);
false contractions and spasms in the area, nagging pain;
tachycardia, pressure surges, strong pulse acceleration;
movement of the fetus in the uterus;
increased uterine tone.

Whether it is possible to engage in fitness during pregnancy is decided by each woman independently, in consultation with her doctor and instructor. In the absence of physical contraindications and the normal course of pregnancy, regular aerobics will help keep fit and provide good mood to the expectant mother.

You found out that you are pregnant, and your first emotions are joy mixed with excitement. Many different questions arise in my head (especially if this is the first pregnancy): what is happening in my body, what is possible, what is not, how to maintain my health and give birth to a healthy baby, how not to gain a lot of excess weight, how to eat, how to breathe, how to sleep, who to listen to, who not to listen to, and so on.

Relax, take a deep breath and calm down. Today we will answer some of your questions and cover the topic of health and fitness for pregnant women, tell you what you should pay attention to Special attention and how to modify exercises to suit your new condition.

Changes in a woman's body during pregnancy

During pregnancy, a woman's body experiences many transformations, ranging from mood to changes in the hormonal system, metabolic rate and weight gain.

All these changes are natural, and don't worry about extra pounds on the scale. Maintaining healthy image life: a complete balanced diet and exercise or special gymnastics for pregnant women.

Even if you have never played sports before, now is the time to start!
Exercise during pregnancy have a number of advantages:

training will have a beneficial effect on both your health and the health of your unborn baby;
when gaining weight, excess fat will not accumulate;
after childbirth, you will quickly return to your prenatal form;
The pregnancy will be easier and the birth itself will be easier;
pain will decrease;
during training, blood circulation will improve, the body will be enriched with oxygen;
hormones that improve mood are released;
Overall, you will feel better, and your baby will be healthier, more active, and more capable in sports and academics in the future.

Features and contraindications for exercise during pregnancy (1st trimester)

Pregnancy is divided into three trimesters. In the first trimester, the fetus is very sensitive to negative external stimuli; all vital systems and organs are formed.

Before you start training, be sure to consult a doctor, do an ultrasound, all kinds of tests - make sure you have no absolute contraindications, which may be asymptomatic and not bother you in any way. Such contraindications include:

heart disease affecting hemodynamics;
decreased lung compliance due to restrictive diseases;
multiple pregnancy.

In addition to absolute ones, there are also relative contraindications, which should also be considered carefully. It could be:

sedentary lifestyle before pregnancy;
smoking;
anemia;
arrhythmia;
extreme obesity or underweight;

orthopedic restrictions;
uncontrolled hypertension;
uncontrolled type 1 diabetes;
hyperfunction of the thyroid gland;
epilepsy.

Should stop immediately if At this time something happened to you:

bleeding;
headache or dizziness;

chest pain;
any discomfort.

Recommendations for training in the first trimester of pregnancy

If all medical indicators are normal, provide yourself with the support of a trainer and start exercising.

Exercises in the first trimester of pregnancy

You can often hear the opinion that physical exercise is contraindicated for pregnant women in the first trimester, and the expectant mother needs to lie down and fold her legs.

This is a big misconception: pregnancy is not a disease, and The more active the mother’s lifestyle, the easier the birth will be and the healthier the child will be. Useful exercises include stretching, walking, etc.

Start your morning with breathing exercises,do exercises for pregnant women on a fitball at home. Pay special attention to strengthening your back - this will come in handy over the next nine months.

A set of exercises for pregnant women in the first trimester

This simple set of exercises will help you keep your muscles toned, your weight normal, and your mood elevated.

Inhale to the count of 5;
Pause for count 3;
Exhale on a count of 5;
Pause for the count of 3.

Then close the left nostril with the index finger of your right hand, inhale with your right, exhale through your left nostril, blocking the right with the thumb of your right hand. Take six such inhalations and exhalations, change hands and repeat the manipulations: inhale through the left nostril, and exhale through the right.

This breathing will help you better open your lungs, fill them with oxygen, and also distract you from routine activities and tune in to training.

Joint warm-up

After breathing exercises, you should do a warm-up. This can be walking in place for one minute, bending the body to the sides, forward and bending backwards, rotating the legs at the hip, knee and ankle joints, rotation of the arms in the shoulders, elbow joints and brushes. Approximately ten repetitions on each side.

This exercise will help strengthen your leg muscles and open your pelvis.

Holding the back of a chair, spread your feet wider than shoulder-width apart, with your toes pointing outward. Moving your pelvis back, slowly do ten maximum deep squats. Concentrate on doing and breathing. IN lowest point inhale and exhale at the top.

This exercise will help strengthen your pelvic and oblique muscles.

Holding the back of the chair with your left hand, swing your right leg back, then move your leg back right side and move your leg diagonally forward to the left. Return the leg to the starting position, repeat ten times, rest, repeat the same with the other leg. Concentrate as much as possible on muscle work, avoid inertia.

Exercise will help strengthen gluteal muscles And inner side hips.

Lying on your side, legs straight (the lower leg can be bent at the knee), lean on your elbow. As you exhale, slowly lift your leg up, and as you inhale, slowly lower it down. Perform 10 times on each side.

Side plank

This exercise will strengthen your oblique abdominal muscles.

Lying on your side, bend your knees and lean top part body on the elbow. Top hand behind the head or at the waist. As you exhale, lift your pelvis off the floor a few centimeters, and as you inhale, return to the starting position. Repeat ten times on each side.

This exercise will help strengthen your pectoral muscles.

Take a knee-wrist position on the floor. The knees are located exactly under the pelvis, the hands are slightly in front and wider than the shoulders. Take a breath. As you exhale, bend your elbows to the sides and try to touch your chest to the floor. Repeat ten times.

Exercise will help strengthen your back muscles.

Starting position: standing on all fours. Inhale, and as you exhale, pull your right leg back and your left arm forward, without bending your lower back and try not to lean too much towards your supporting leg. Return to the starting position. Do ten reps on each side.

Cat

This exercise will relieve tension and fatigue from the back and make the spine more flexible.

Take a knee-wrist position on the floor. The knees are directly under the pelvis, the hands are under the shoulders, the back is in a neutral position. Inhale, bend, stretch your chest and chin up.

Don't bend too much lumbar region, do not allow pain. As you exhale, round your back as much as possible and pull your chin towards your chest. Do ten such repetitions.

The exercise will help relax your calves and ankles, and can be performed in any convenient place and at any time.

Sitting on a chair, lift your feet off the floor. Pull your socks towards you, away from you. Perform rotational movements left and right. Place your feet on the floor and lift your heels off the floor as much as possible, standing on your tiptoes. Perform 10 repetitions for each exercise.

Exercises for pregnant women on a fitball (1st trimester)

Fitball has become very popular among pregnant women because it makes it possible to perform many exercises, helps relieve pain symptoms in the spine, and can become a faithful assistant in preparing for childbirth.

Exercises during pregnancy on a fitball (1st trimester) have almost no contraindications, but before you start training, you should ask your doctor for permission.

Here are some exercises:

Feet shoulder-width apart, keep the ball straight outstretched arms. Bend forward and to the sides.
While sitting on the ball, make rotational movements with your pelvis in one direction and the other.
Lying on the floor, place the ball between your legs. Squeeze the ball using pulsating movements.
Lying on the floor, place one foot on the ball, the other bent at the knee and firmly planted on the floor. Slowly roll the ball back and forth.
Use the ball as a chair while watching TV. Rotate your pelvis while doing this.
Be sure to do exercises to relax your back. To do this, on your knees, lie with your chest on the ball, hug it with your arms and sway slightly from side to side.

Follow moderation, do not overexert yourself, perform three to four repetitions of each exercise. Remember - you should not feel discomfort of any kind.

Stretching

After training, it is important to stretch your muscles at a calm pace. This will help relax them and return their heart rate to their pre-workout state.

Sitting on the floor, cross your legs in Turkish style, resting your right hand on the floor, stretch your left hand to the right and in the other direction. Repeat ten times, pausing at the maximum stretch point.
While in the same position, place your right hand between your shoulder blades, and with your left try to reach your right hand, stay in this position.
Stretch your legs forward, straighten your back, bend slightly at the lower back and bend over.
Holding the back of a chair, grab the ankle of your right foot and pull your heel toward your buttock.

Exercises for pregnant women (1st trimester) video

Check out the exercises during pregnancy (1st trimester) in the video provided. You will learn how to warm up better and more effectively, look at correct technique performing exercises, breathing and the number of repetitions.

Pregnancy is a difficult and responsible period in the life of every woman. Follow our recommendations, and your pregnancy will be smoother, the birth itself will be easier and your return to prenatal form will be faster. Enjoy this period, meet every day with a smile and love.

What exercises do you include in your workouts? Share your impressions in the comments.

Reading time: 6 minutes

Fitness during pregnancy is a guaranteed way to keep yourself in great shape and feel good throughout the nine months of pregnancy. We are offering to you top best workouts and programs specially designed for pregnant women leading experts in the field of healthy lifestyle.

The Best Fitness Workouts for Pregnant Women

1. Tracy Anderson – The Pregnancy Project

Tracy offers a complex for keeping yourself in excellent condition physical fitness during pregnancy. The video program consists of 9 workouts, each of which you will perform for one month. The trainer takes into account all the physical changes occurring in the woman’s body for nine months, and builds classes in accordance with them. The workouts last between 35 and 50 minutes and require light dumbbells and a chair. Tracy Anderson demonstrates the program from her own experience: she was also pregnant during filming.

2. Leah Sarago – Prenatal Physique

One of the most pleasant and effective programs fitness during pregnancy was developed by Lia Sarago. Its complex consists of 5 diverse workouts to form beautiful figure and eliminating problem areas. Classes last 15 minutes: you can combine them as you wish, or you can follow the ready-made calendar from the trainer. For the program you will need a chair and a pair of dumbbells, most of the exercises are taken from Pilates and ballet training. Leah demonstrates the complex also being in a special position.

3. Denise Austin - Fitness during pregnancy

Denise Austin created a program that includes both aerobic and power load . An easy cardio workout lasts 20 minutes and is suitable for any stage of pregnancy. Duration power complex also 20 minutes, but it is presented in two versions: for the first-second trimester and for the third trimester. In addition, Denise included in the course short workout For correct breathing, which will help you endure childbirth more easily. For classes you will need a pair of dumbbells, a chair, several pillows and a towel. Together with Denise, the program is demonstrated by 2 pregnant girls.

4. Tracy Mallett – 3 in 1

Tracy Mallett offers pregnancy fitness based on a combination of yoga and Pilates. This complex will help you strengthen the muscles of the whole body and learn proper deep breathing. The program consists of three parts: for the upper body, for the lower body and for strengthening the corset muscles. Classes are held at a calm, measured pace; you will be focused on the quality of the exercises, and not on their quantity. For training you will need a pair of dumbbells, a towel and pillows. Partner stretching is offered as a bonus activity.

5. Suzanne Bowen – Slim & Toned Prenatal Barre

Suzanne Bowen, another master of ballet training, also created effective complex workouts for pregnant women. The program consists of three 20-minute videos: for upper body and core, for legs and buttocks and cardio classes. You can alternate segments or combine them at your discretion. Suzanne Bowen uses elements from ballet, yoga and Pilates in her courses, so her training takes place in a gentle, gentle manner. To practice, you will need a chair and a pair of light dumbbells.

6. Yoga during pregnancy: options from different trainers

One of the best options for fitness during pregnancy is yoga. With its help, you will tone your muscles, improve stretching, reduce cellulite and sagging. In addition, you will learn to control your breathing, which will certainly contribute to easy birth. After practicing yoga for nine months, you will get rid of stress, calm your mind and put your thoughts in order. We offer you a selection of video yoga programs for pregnant women, among which everyone can find a suitable option for themselves.

You can choose one program from all those offered, or you can combine several, choosing the workouts you like best. Fitness during pregnancy is key excellent health for nine months and a beautiful figure after childbirth.

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 proper physical activity while in an interesting position. To be honest, this article might not have existed if it weren’t for the readers of the project, who are familiar with this interesting situation firsthand. And exercises for pregnant women are exactly the topic that worries them. It was they, my dear friends, who asked to shed light on the issues of keeping fit during pregnancy. We will soon find out what came out of this casting of light.

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

Exercises for pregnant women: everything you need to know about fitness during pregnancy

So it happened...One fine day you discovered two stripes. Please accept my congratulations - you will soon become a mother, there will be a new addition to 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, maintain their 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 it is conscious, and at the end of life you will not have to regret the wrong choice of pill. Well, closer to the topic...

Pregnancy is the process of sacrificing the 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 accumulate all the additional bad things, such as: excess weight, stretch marks, diastasis, cellulite and other problems. You were thin and loud, but it passed 9 months, and your youthful forms have fallen, and your beauty has faded. However, what are our women good for? The fact that a certain percentage of them are not ready to put up with “getting fat” and want to keep themselves in shape in every possible way even during pregnancy. It was from these “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 pregnant women, and the number of the latter is growing every day. So get ready for theory, let's pour water :).

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

Stages of pregnancy: every woman should know this

Below we will 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 intense period during which a woman’s body undergoes many changes. The most important hormonal changes affect almost every organ of the woman in labor. The main changes include:

increased fatigue, fatigue;
swollen mammary glands, protruding nipples;
upset stomach, morning sickness;
strong cravings/aversions to certain foods;
increase in body weight (fat mass);
headache, mood swings.

As you enter trimesters, your body and body condition will change, so you need to quickly make changes to your current pregnant life schedule. These include: going to bed earlier at night, taking naps during the day, increasing caloric intake (on average per 250-300 kcal), number of meals and reduction in the volume of single servings. During this period, if there are no contraindications, the woman can perform special exercises for pregnant.

Second trimester (13-28 weeks)

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

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

Third trimester (29-40 weeks)

The finish line, just a little patience left. The baby gains its final weight, which makes it harder for the woman to breathe during this period and she has to run to the restroom more often. The latter occurs due to critical enlargement of 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 water-milk fluid (colostrum) may leak;
navel enlargement and protrusion;
the child begins to actively push or move down the abdomen;
the appearance of contractions;
the cervix becomes thinner and softer, which helps open the birth canal.

Note:
In general, the course of pregnancy and changes in a woman’s body composition can be compared to pumping air into a rubber doll. Visually (externally), 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 a woman’s body 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, you are mentally prepared :).

Now let's get closer to practical side issue, namely physical activity during this “interesting” period. And let's start with...

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

It's no secret that the process of finding an interesting position goes differently for the vast majority of women. Someone on maternity leave throws himself into all seriousness:

getting up late;
indulgence in sweets;
constant stress and depression;
minimal physical activity - shopping, cooking at home, walking livestock (not husband:);
getting stuck on TV shows;
Constantly communicating with friends on the phone.

However, there are also more conscientious citizens (and I think they are reading these lines now) who want to be active and stay in shape as much as possible, although they don’t know exactly how and what to do in this situation. This is what we will talk about now. The main criterion for all actions taken by a woman in labor during an interesting period should be the preservation of common sense, the appropriateness of actions and the avoidance of extremes - this also applies to such topics as exercises for pregnant women. A few words about the last incarnation...

Fitness and physical activity during pregnancy is hyperactivity, which in the extreme can lead to miscarriage and premature birth. In turn, a woman’s low activity and amoebic state can lead to complications and complications of childbirth. Thus, in everything you need to look for the golden mean, namely, the optimal level of stress that corresponds to your state of the body and its degree of fitness.

Note:
Numerous studies show that women who exercise moderately during pregnancy subsequently give birth to healthier and stronger children than inactive mothers.

So, the first step, after you have decided to go to fitness (or study at home), is a consultation with a professional gynecologist. It is his competence that includes assessing your condition, the course of pregnancy and giving the green light to this or that physical activity. Attention! Only his positive decision is a pass to self-care. Not the advice of acquaintances, girlfriends, not your own opinion, but a professional medical opinion.

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

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

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

optimal level of pregnancy and simplification of childbirth;
subsequent (after the birth of the child) effective fight against excess weight;
increasing the level of endorphins (happiness hormone) in the blood and improving mood/well-being;
decreased pain threshold;
increased regeneration of body tissues after childbirth and a faster process of getting into shape;
increasing muscle strength and endurance, which will allow you to better cope with a newborn;
exercise can prevent gestational diabetes, which develops during pregnancy;
exercises develop not only the mother’s muscle strength, but also the child’s brain; as a result, the child of an active mother may be smarter than the child of an inactive mother;
babies of active mothers are less colicky, sleep better and are therefore calmer (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 has a positive effect on their internal development;
important point! In active mothers who were physically active during pregnancy, childbirth proceeds without outside intervention (incl. caesarean section) . Statistics say that the average probability of a favorable birth increases by 40 %.

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

It has been scientifically proven that physical activity and exercise during pregnancy do not give rise to gestational diabetes, and the baby of such mothers is born at a normal weight.

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;
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;
growth of the uterus leads to;
excess weight and its uneven distribution shifts the center of gravity of the body;
increased blood 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 intense loads can cause irregular breathing, oxygen starvation, dizziness and fainting;
increased sweating, release of salts and insufficient drinking during exercise lead to thickening of the blood and disruption of the delivery of nutrients/oxygen to the fetus.

: timing of classes and list of prohibited exercises

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

Rule #1.

The first and third trimesters are periods when physical activity should be limited, i.e. they do exist, but their character must be “super lite” (both in terms of time and degree of load). Stress 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 careful and careful behavior of the mother.

Thus, we can outline the following optimal time frame for including exercise in your pregnant activity schedule. Start - 4-5 week of first trimester and up 30-31 weeks of the third trimester.

All exercises are done in a lying position on your back/stomach. For example, abdominal crunches, planks, reverse hyperextensions. The supine position causes compression of the vena cava and reduced blood flow to the uterus and brain;
exercises that twist the waist, for example, pulley presses, cable side crunches;
squats with a barbell on the shoulders/chest, jump squats, jumping rope, ordinary jumping jacks (including from side to side), swinging your legs up/sideways, abducting your legs in a crossover from the lower block;
Cardio exercises (treadmill running, elliptical, stepper).

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

As for the picture version, the approximate atlas of avoidable exercises during pregnancy looks like this.

Rule #3.

The most optimal types of activity for a pregnant woman are:

swimming (including on the back);
aqua aerobics;
stretching/stretching;
yoga and pilates movements;
group lessons with an instructor (including on fitballs);
low intensity cardiovascular activity;
walking distances up to 45 minutes;
walking on a treadmill (including with an incline);
stationary exercise bike.

Water has a relaxing effect on the body and has a calming effect on the fetus. Walks in the open 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 #4.

When exercising yourself during this period, it is important not to overdo it, and as soon as you notice the following symptoms, immediately stop your current workout. These include:

pain in the lower abdomen, pelvis;
dizziness and slight fainting;
difficulty breathing, vaginal bleeding and fluid loss;
difficulty walking;
cramping 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. It is precisely for such “active fitness girls” that we will analyze a training program called “Come on, baby!”

The technical parameters of the training are as follows:

3 power, 2 aerobic training per week;
type of training - division muscle groups, split;
moderate-light weights;
number of approaches 3 , reps 15 ;
rest time m/b approaches 1,5-2 minutes;
after training, exercises for the pelvic floor muscles ();
total training time 50-60 minutes minutes = 5 minutes of stretching+ 5 minutes of brisk walking on the track+ 5 minutes cool down;
intensity medium-moderate (on completion of the approach you can talk without gasping);

Note:
Performed on an ongoing basis before pregnancy and early in pregnancy (first 4-7 weeks) exercises on the pelvic floor muscles, in particular Kegels, will allow labor to proceed like clockwork. The point is that strengthening/developing deep pelvic muscles promotes more efficient fetal expulsion. In other words, by doing the Kegel exercise (and its variations) you won't 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 Ideal Workout Plan for Pregnant Moms

Now we will look at a specific example of a training program that takes place for a young mother who has 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 schematic form, the training program for pregnant women looks like this.

Afterword

Today we 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 you can spend a little time working on your charms. Therefore, let’s finish reading these lines, collect our money and... success!

PS. Girls, how do you feel about being in an interesting position? I wonder? Will you go to the gym or are you shy?

P.P.S. Attention! 07.06 the ability to send questionnaires for and food became available. I will be glad to see you working together!

With respect and gratitude, Dmitry Protasov.