Is it possible for pregnant women to exercise on a fitball? Fitball is a wonderful ball for pregnant women. A set of exercises for pregnant women

Gymnastics for pregnant women is very popular among expectant mothers who want to remain active and vigorous throughout the nine months. Pregnancy is not a reason to give up moderate physical activity. On the contrary, thanks to simple exercises designed specifically for pregnant women, a woman can make pregnancy easier and prepare her body for childbirth. Exercises for pregnant women can be easily performed at home; they are aimed at strengthening and maintaining muscle tone, combating swelling, overweight, teach relaxation and proper breathing. Read this article about what exercises pregnant women can do at home by trimester.

Everyone knows about the benefits of physical activity. It has long been proven that regular and moderate exercise during pregnancy has a positive effect on the body, relieves stress, improves mood, and gives a feeling of joy and confidence. Some pregnant women refuse physical activity, mistakenly believing that by loading their body, they can harm the baby. This is wrong. Regular physical exercise, correctly selected for each trimester, help a woman feel beautiful, cheerful, as well as alleviate toxicosis, normalize weight and prepare the body for labor.

Pregnant women who have done gymnastics in an interesting position recover their previous shape more easily and quickly after childbirth. Moderate physical activity will benefit both mother and her baby. Those women who chose a passive lifestyle during pregnancy and refused physical activities, more often suffer from excess weight, hormonal fluctuations, accompanied by bad mood and depression. A sedentary lifestyle leads to sleep disturbances, dizziness, chronic fatigue, and lumbar pain. It is more difficult for the expectant mother to move, shortness of breath, swelling and varicose veins appear. To avoid unpleasant symptoms, pregnant women should take time for regular and moderate exercise, the benefits of which are invaluable:

Physical activity not only makes the body toned and the skin smooth, but also helps strengthen the immune system, increasing the body's resistance to stress and infectious diseases.
With the help of available and effective exercises muscles are strengthened, tension in the back muscles is removed, the spinal column and lower back are unloaded, and correct, beautiful posture is formed.
By performing a set of physical exercises for pregnant women for all 9 months, a woman will quickly regain her slim figure after the baby is born.
Gymnastics has a positive effect on the emotional and psychological health of the expectant mother. Scientists have proven that after physical activity, the body produces adrenaline and the hormone of happiness in the blood, which effectively fights depression and bad mood. Active expectant mothers are not afraid of postpartum depression.
Exercises for pregnant women perfectly prepare for childbirth, help you learn proper breathing and control of your own body. Strong, trained muscles combined with rhythmic breathing are the key to an easy birth, reducing discomfort and pain during contractions.
By doing gymnastics, you quickly burn calories and normalize pregnancy weight. Exercises for the buttocks, thighs, and legs during pregnancy will help avoid the accumulation of fat deposits in problem areas.
The cardiovascular system is strengthened, blood circulation improves, which is an excellent prevention of edema - a frequent companion of pregnant women in the 3rd trimester. Acceleration of blood flow leads to the supply of a sufficient amount of oxygen to the pelvic organs.
Regular exercise normalizes the gastrointestinal tract and prevents hemorrhoids.

Contraindications for exercise during pregnancy

However, physical activity is not beneficial in all cases; there are a number of contraindications in which expectant mothers should refrain from exercising and must be under the supervision of a doctor. Such contraindications include:

Miscarriage, the possibility of spontaneous miscarriage, especially if self-abortion has been observed in the past.
Presence of toxicosis, gestosis.
Pathology of pregnancy: low presentation of the fetus, placental abruption, bleeding, uterine hypertonicity.
Exacerbation of chronic diseases or the presence of an inflammatory process in the body, fever, general weakness and well-being.
Blood pressure surges.
Anemia (anemia).
If a woman is carrying twins or triplets.

What exercises can pregnant women do: rules and recommendations

All exercises should bring only pleasure to the pregnant woman. The first rule of any activity during pregnancy, be it yoga, exercise with a fitball or a set of physical exercises, is to stop the activity if pain, discomfort and unpleasant sensations appear in the body. Alarm signals include:

Sharp pain in the lower abdomen, especially if there is discharge.
Dizziness, weakness in the body, darkening of the eyes.
Difficulty breathing, which is accompanied by increased blood pressure or increased heart rate.
Excessive activity or prolonged quietness of the child during classes.

Exist sports activities And gymnastics complexes, which contain elements prohibited for pregnant women and are strictly contraindicated for expectant mothers.

Pregnant women are prohibited:

Game and contact sports, as well as roller skating and skating, which can lead to injury to a woman.
You cannot include abdominal exercises, exercise machines, or perform jumps and somersaults in your classes.

Recommendations for exercising at home during pregnancy

Before you start exercising, ask your doctor for advice. He must select a suitable set of exercises that corresponds to the duration and course of pregnancy.

The room where the classes will take place should be well ventilated; physical exercises are also useful. fresh air, depending on the season.
You should not perform gymnastics immediately after eating, on a full stomach. It is better to start classes an hour or two before meals.
Choose the optimal amount of time to perform a set of exercises and the number of repetitions, taking into account your physical fitness. Do not overexert yourself, watch your breathing, and do not make sudden jerks.
For exercise, choose clothes made from natural fabrics that do not restrict movement.

Exercises for pregnant women at home by trimester

Since a woman feels differently depending on the stage of pregnancy, she should select a set of home exercises based on the trimester of pregnancy. All exercises, regardless of trimester, should begin with a warm-up, which includes circular rotations shoulders and head, tilting the head to the sides. After a light warm-up, you can start exercising.

Exercises for pregnant women 1st trimester, photo

The first trimester, as a rule, is accompanied by toxicosis and poor health. When performing any load you should be especially careful. An ill-chosen set of exercises can lead to unpleasant consequences and harm the fetus. Before starting sports, a mandatory consultation with a gynecologist is necessary, who, after tests and examination, will give his permission to exercise.

First trimester exercises are designed to relieve fatigue, strengthen muscles and keep the body toned. Breathing exercises are also useful. A set of home exercises in the first trimester should include:

Walk in place for a minute, first on your full foot, then on your toes.
Torso rotation. Standing still, make smooth circular rotations with your pelvis - in a circle in different directions.
Shallow squats. The back is straight. You can use the back of a chair for balance.

Strengthening exercises pectoral muscles. With your arms at chest level, spread them one by one, bringing your palms together.
The cat is one of the most useful exercises, helps strengthen your back. Get on all fours. When inhaling, you need to smoothly and slowly arch your back like a cat, tuck your stomach, and lower your head. As you exhale, bend slightly, raising your head up.

Bridge with hip lift. Lying on your back, bending your knees, lift your hips up without lifting your shoulder blades off the floor. Stay in this position for 1 minute.

Yoga exercises for pregnant women in the 1st trimester: video

In addition to the complex gymnastic exercises, in the first months of pregnancy, you can do yoga, which will not only strengthen the body, but also energize and normalize blood pressure.

Exercises for pregnant women 2nd trimester

The second trimester is the calmest period of pregnancy, favorable for doing gymnastics. The physical complex during this period is aimed at toning and stretching the muscles. pelvic floor, hips and legs.

Rotations from a sitting position. Sit on the floor with your back straight and legs crossed. As you exhale, you need to turn your torso, while trying to touch your chin to your shoulder, first to the left, then to the right.
Reach your feet with your hands. Sit comfortably on the floor, legs should be straight and extended forward. Try to reach your feet with your palms.
Perform side bends from a standing position.
Raising your legs from a position on all fours, make springy swings with a straight leg.

Fitball exercises for pregnant women

In the second half of pregnancy, exercise on a fitball is useful. Exercises with a ball relieve discomfort and pain in lumbar region, strengthen the back muscles. A few exercises you can do at home:

Rocking your pelvis to the sides while sitting on a ball.
Sit on the ball, turning your torso, reaching for the opposite leg.
Sliding the ball while standing against the wall. Hold the ball between the wall and your back. Do shallow squats, the ball should slide along the wall.
Find a comfortable position, sitting on the floor. Spread your knees to the sides. Hold the ball between your knees and tense your muscles.
Lean your chest on the ball, arms crossed under your chin. Do alternate leg swings.
Rest your shoulder blades on the ball, bend your knees at a right angle, place your hands behind your head. Do not lift your body suddenly.

Exercises for pregnant women 3rd trimester

Physical activity before childbirth should be as gentle as possible. Do not make sudden movements or perform heavy loads. The set of exercises includes exercises on a fitball, as well as exercises for intimate muscles, thanks to which the intimate and pelvic muscles are trained.

The complex for the 3rd trimester may include the following exercises:

Shallow slow squats.
Butterfly. Sitting position, spread your hips wide and put your feet together. Perform a springy hip extension, imitating the flight of a butterfly's wings. Ideally, your knees should touch the floor.
Twisting. Position: sitting. Spread your hips, feet together. Slowly turn your body first to the left, then to the right.
Pelvic rotations while sitting on a ball.
Turns on the ball. Sit on the ball with your feet shoulder-width apart. Turn around and touch your left hand to your right knee and vice versa.

Kegel exercises during pregnancy

The purpose of the exercises is to train and prepare the intimate muscles for labor.

Basic exercises:

Sit down on bent legs, legs slightly to the sides, hands on your knees. Inhaling, draw in bottom part stomach, straining intimate muscles. Inhale - relax.
Position – standing slightly bent knees, feet shoulder-width apart, hands on the belt. Make circular, smooth movements with your hips to the sides, as in belly dancing.
Sit on a chair and completely relax. Inhale and gradually draw in your intimate muscles, simulating an elevator going up. As you exhale, relax your vaginal muscles.

Breathing exercises during pregnancy

Pregnant women can do exercises for proper breathing from the first trimester with the permission of the gynecologist, and in the 3rd trimester it is wonderful relaxation and relaxation. The correct breathing rhythm is the most natural and in a simple way ease contractions when the baby is born. By doing simple breathing exercises just 10 minutes a day, you can learn to breathe correctly.

There are several techniques breathing exercises for pregnant:

Abdominal breathing. Place your right palm on your chest and your left palm on your stomach. Start breathing smoothly and slowly. When breathing right hand must be motionless. This breathing technique will allow you to relax between contractions.
Chest breathing. Hands are located on the ribs. It is necessary to inhale as much as possible through the nose, filling the lungs with the chest. As soon as rib cage completely fill with air, exhale slowly, while keeping your stomach motionless.
Intermittent breathing (canine panting). Open your mouth slightly, sticking out your tongue slightly. We breathe through our mouths - often and quickly. This breathing technique will allow the body to prepare during pushing, when it is too early to push and strength is required.
Four-phase breathing. Inhale through your nose and hold the air for 4-6 seconds, exhale and hold your breath for 4-6 seconds. Repeat again. The duration of four-phase breathing is 2-3 minutes.

What exercises can pregnant women do to strengthen their buttocks, legs and back?

Exercises for the buttocks during pregnancy

Squats help strengthen weak muscles in the thighs and buttocks. Squats are performed with a straight back. You can add load by doing squats with your leg straight out.
Thanks to side lunges, not only the buttocks, but also the legs will be strengthened. To perform the exercise, you need to place your feet shoulder-width apart and take a step to the side while squatting. Repeat the lunge on the other side.
Lateral leg swings. Position: lying on your left side with your legs extended. Raise your leg, performing springy swings for 10 seconds. Repeat the exercise on the opposite side.

Leg exercises during pregnancy

The load on the legs helps relieve fatigue, heaviness, and prevent cramps.

Lie on your side, rest your head on your hand, one leg is bent, the other should be straight. Lift your straight leg up and rotate your foot in a circle.
To work on the arch of the foot, squeezing your toes as if holding a pencil is helpful.
To strengthen your calves, lifting on your toes, resting against the back of a chair, is useful.

Exercises for the back and spine during pregnancy

Ideal posture is the dream of every woman. During pregnancy, with increasing load on the back and spine, the center of gravity shifts and posture does not look the best.

The “cat” exercise, as well as the “yoga pose”, are useful for the back - sit in the lotus position, lower your body down, trying to reach your heels.
Rotating the head and bending in different directions helps to relax the spine.
You can strengthen your back muscles by moving your arms straight out to the sides behind your shoulders while holding a stick or towel.

Pregnancy is a great time for gymnastics, which will only benefit mother and baby. Simple exercises should not tire or cause discomfort, but only bring joy and pleasure. Regular classes will maintain muscle tone and will not allow fat deposits to accumulate in problem areas, which are sometimes so difficult to get rid of after the birth of a baby, will strengthen immune system, will give strength, activity and vigor throughout pregnancy.

Exercises on the ball strengthen the pelvic floor muscles, which will undoubtedly help as the baby passes through the birth canal.

Therefore, many women who do not have pregnancy complications or chronic diseases are recommended to exercise on a fitball. This is the best option for physical activity, which does not involve strength training and excessive overexertion.

From the 27th week of pregnancy, you should pay attention to a set of Kegel exercises on a ball, because it is thanks to it that the muscles are prepared for childbirth and it will be possible to avoid ruptures or episiotomy. Moreover, fitball is actively used in the birth process at the stage of contractions.

Correctly performed exercises help relieve pain in the lower back, which is the most common occurrence in women in labor.

And soft jumping helps to open the cervix by increasing blood circulation in the pelvic organs.

What's the benefit?

The benefits for the expectant mother’s body from exercises on the ball are as follows::

back muscles relax;
blood flow in organs improves;
the muscles of the abdominal wall are strengthened;
metabolism accelerates;
the vestibular apparatus is trained;
exercise helps avoid gaining extra pounds;
the cardiovascular system is toned;
exercise relieves stress;
the pelvic floor muscles become stronger.

Fitball exercises will also be beneficial for your child:

blood circulation in the pelvic organs increases, due to which the baby receives more oxygen;
The mother's good mood has a beneficial effect on the well-being of the fetus.

Possible harm

Any sports training may cause injury. Although exercising on a fitball does not involve dangerous or overly active exercises, the risk of falling from the ball is quite high.

Especially if the woman has no prior sports training and only in the last trimester I decided to take up gymnastics.

To minimize the possibility of falling from a fitball, you should choose the right ball. The ball must be designed for the weight of the pregnant woman and selected according to height. Exercising on a fitball can harm the expectant mother only if she does not follow safety precautions and invents the exercises herself.

If you fall, you can get a hematoma, dislocation, or fracture of a limb if you fall without grouping yourself (and this is quite big belly almost impossible to do). From the point of view of harm from a fitball for a child, it cannot be unless the mother is injured.

Contraindications

Despite the fact that fitball is a safe form of gymnastics, there are a number of contraindications for practicing it:

first weeks of pregnancy;
increased uterine tone;
isthmic-cervical insufficiency, the presence of an obstetric pessary on the cervix;
incorrect presentation of the fetus - pelvic, transverse;
threat of premature birth;
history of miscarriage and antenatal fetal death.

Before you start exercising on the ball, you should consult a gynecologist., to avoid negative consequences.

Restrictions

There are no special restrictions during exercises on the ball. You just have to be mindful of your pregnancy and don't lean on your stomach.

It must be remembered that the position on the fitball should be comfortable, so that the center of gravity does not shift and there is constant support on the feet.

Swinging on the ball should be done with low amplitude and very slowly, because regularity is the main principle of any gymnastics during pregnancy.

If you experience any discomfort, you should immediately stop exercising.(if there is nagging pain in the lower abdomen, your back hurts or bleeding begins). These symptoms may be the beginning of labor, so it is better to call an ambulance and go to the maternity hospital.

Exercises with the ball, which involve lying on your back for a long time, are contraindicated in the third trimester, because The vena cava may be compressed. In this case, the child does not receive additional oxygen, and the expectant mother experiences dizziness. If such a situation arises, to alleviate the condition, you should turn on your left side and lie on it for 10 minutes.

Gymnastics at home

Before childbirth, it is worth giving a small load not only to the pelvic muscles, but also to all the others - arms, legs, lower back and abs. The body must be in shape for the birth process to proceed without delay.. The complex is designed for half an hour, maximum 40 minutes.

It should be performed twice a week on an empty (but not empty) stomach. Best time for sports - before lunch, it is in the first half that a surge of strength and energy is noted. Let's imagine a set of exercises on a ball from 27 to 40 weeks of pregnancy:

For hands: sit on a fitball, place your feet shoulder-width apart, your back should be straight - stretch the top of your head up. You can take small dumbbells or 500 g bottles of water in your hands. Your arms should be bent and unbent at the elbows, you can do this simultaneously or alternately. Number of repetitions – 5-6 times.
For the chest: Without changing the starting position, you should bend your arms with dumbbells at chest level in front of you. Spread your limbs apart and return to the beginning of the exercise. Repeat 8 times.
For the buttocks: lie down on a gymnastics mat, bend your left leg at the knee, place it on the ball. The right leg should rest completely on the foot. You need to slightly straighten your left leg and roll the fitball forward. Do the same exercise on the other leg. Repeat 15 times.
For the back: you need to stand in a knee-elbow position, your back should be rounded, then lean on the ball with both hands, your head can be bowed on your hands. Stand like this for 5 minutes.
For balance: while sitting on the ball, you should do light rocking left and right and back and forth, there is no need to lift your buttocks off the fitball! 15 times on each side will be enough.
For the pelvic floor muscles - Kegel exercises: you need to sit on the ball, spread your legs wider, but there should be support on your feet.
The vaginal muscles should be “pulled in” to the maximum, and then held for 4 seconds at the peak.

Slowly relax and lower the muscles, as if pressing them into a fitball. Repeat 5-10 times.

Each lesson should end with breathing exercises. The inhalation should be deep and slow, and the exhalation should be gradual. To improve blood circulation, you should raise your arms up while taking in air and lower them as you exhale.

This straightens the chest and gives the baby extra space. During breathing exercises, you should pay attention to your posture.– the back should be straight, but not tense.

If you experience nausea, dark vision, or dizziness while performing any exercise, you should stop exercising on the ball and consult your gynecologist.

Useful video

We invite you to watch a video that presents a set of exercises for a pregnant woman in the trimester of pregnancy:

Conclusion

Fitball classes in the last trimester are not only a good option keeping yourself in shape, but also excellent preparation for childbirth. Exercises on the ball help relieve back tension, prepare the cervix for dilation, improve mood.

Plus, a woman who became acquainted with a fitball during pregnancy will know how to correctly take a comfortable and most relaxing position during contractions. And this is an invaluable benefit in facilitating the birth process.

With gymnastic ball for pregnant women classes are more interesting and effective, since in order to maintain balance, you have to strain those muscles that are not used when performing regular exercises. In addition, it is convenient for a pregnant woman to perform exercises while sitting on a fitball.

IN I trimester when performing exercises on a fitball - ball for pregnant women- Maximum caution must be observed, although many mistakenly believe that while the pregnancy is short, you can continue to exercise with the same load. If you did not exercise before pregnancy, it is better to postpone the start of exercise until the safest trimester - the second. In the first half of the third trimester, loads gradually decrease to a minimum; in the second half it is better to limit yourself to walking and breathing exercises. Remember that during pregnancy you can only exercise according to the program for pregnant women. Individual training more effective and safer than group ones, because depending on trimester, age and physical fitness women, the optimal set of exercises is selected.

Before starting classes and during each visit to the antenatal clinic, check with your obstetrician-gynecologist whether you can exercise gymnastics during pregnancy. As a rule, exercise is recommended only for women with uncomplicated pregnancies.

Any lesson begins with a 5-minute warm-up. Warming up is necessary for the body to “get into work”: the heart begins to work more actively, blood circulation increases, the production of joint fluid in the joints increases, which reduces the risk of injury. For warming up, an exercise bike with a backrest or a series of simple steps from classical aerobics are suitable. Monitor your heart rate - this will help you avoid possible overloads. The pulse should not exceed 60% of the pulse of maximum oxygen consumption (P O2 max) in the first trimester of pregnancy and 65-70% in the second and third trimesters. P O2 max can be calculated using the formula 220 - age; for example, if you are 25 years old, then 220-25=195, 195x0.6 =117. This means that the pulse should not exceed 117 beats per minute in the first trimester in a 25-year-old woman. The warm-up is followed by the main part of the lesson.

Ball for pregnant women: exercises for arm muscles

1. Starting position - sitting on a fitball, legs wide apart, back straight, do not bend in the lower back. Hands are lowered down, palms facing forward, holding dumbbells (use dumbbells weighing no more than 1 kg). If you find it difficult to maintain balance on the ball, deflate it slightly: it will become more stable. Bend both arms without lifting your elbows from your body, then lower them down. You can bend your arms alternately - first the right, then the left. Repeat the exercise 6-8 times.

2. The starting position is the same, but the hands are turned with the palmar surface towards the body, the elbows are slightly bent. Raise your arms to the sides up to shoulder level and lower them down. Repeat 6-8 times.

3. Starting position - sitting on a fitball, legs wide apart, body slightly tilted forward, one arm resting with the elbow on the thigh, the other, holding a dumbbell, bent at the elbow 90°, elbow and shoulder laid back. Straighten your arm in elbow joint (shoulder joint fixed, motionless) and return to the starting position. Repeat 6-8 times.

Ball for pregnant women: exercises for chest muscles

1. Starting position - sitting cross-legged, holding a fitball in your hands at chest level, elbows bent, directed strictly to the sides. Squeeze the ball toward the center with your palms. Repeat 10-15 times.

2. Starting position - sitting on a fitball, arms with dumbbells bent in front of the chest at a right angle. Stretch your arms to the sides, without straightening them at the elbows, return to the starting position. Repeat 10-15 times.

Ball for pregnant women: exercises for the muscles of the legs and buttocks

1. Starting position - lying on your back, right leg bent, lying on the ball, resting your foot on it, left leg bent, resting on the floor. Straightening your right leg, roll the ball forward and return to the starting position. The same thing - with the other leg. Alternatively, you can make a circular movement with your foot, rolling the ball around the circle. Repeat the exercise 6-8 times with each leg.

2. Starting position - the same. With your left foot, make a movement that imitates riding a bicycle, first in one direction, then in the other; change the position of your legs. Repeat the exercise 6-8 times with each leg.

3. Starting position - the same. Left leg bend at the knee and lift so that the shin is parallel to the floor. Follow circular movements foot in one direction or the other. Change the position of your legs.

These three exercises improve venous drainage and help with varicose veins veins and swelling during pregnancy.

If during these exercises you experience dizziness, weakness, rapid breathing, or discomfort, this may be inferior vena cava syndrome (compression of the inferior vena cava by the uterus). This happens if you lie on your back for a long time in the later stages - the uterus compresses a large vein, blood circulation is disrupted. Therefore, during the lesson it is necessary to alternate starting positions and not lie on your back for more than 5 minutes. If such symptoms are truly associated with the inferior vena cava, simply turn over on your side.

In the final part gymnastics for pregnant women and in between exercises, do breathing exercises to relax. Choose the most comfortable position:

sitting on a fitball;
lying on your back with legs bent;
lying on your side, bend your legs and bring them closer to your body.

How to breathe correctly

Breathing with delay for a count. Count to yourself: for four counts - inhale, for two counts - holding your breath while inhaling, for four counts - exhale, for two counts - pause (holding your breath as you exhale). If the 4:2:4:2 ratio is difficult for you, use 2:1:2:1. Inhalation and exhalation are lengthened, breathe through your nose, not too deeply. Repeat 6-8 times.
Diaphragmatic breathing. The palm of one hand is on the stomach, the other on the chest. As you inhale, air fills the lower sections of the lungs, the stomach inflates, and as you exhale, it descends. Make sure that as you inhale, your chest remains motionless and breathe through your stomach. Inhale and exhale through the nose. Repeat 6-8 times.
Medium chest breathing. The palms of both hands are on the side of the chest, on the ribs, elbows to the sides. As you inhale, air fills the middle sections of the lungs, the chest expands to the sides, like an accordion, and as you exhale, the ribs return to their original position. If you do everything correctly, then as you inhale, your elbows slide to the sides, your stomach and chest are motionless. Inhale and exhale through the nose. Repeat 6-8 times.
Upper breathing. The palm of one hand is on the stomach, the other on the chest. As you inhale, air fills the upper sections of the lungs, the chest rises up, and as you exhale, it descends; the stomach remains motionless. Inhale and exhale through the nose. Repeat 6-8 times.

The duration of the lesson should not be more than 40 minutes. In its main part, it is not necessary to perform all the exercises for all muscle groups every time. If before pregnancy you occasionally exercised or did not exercise at all, focus on leg exercises (they improve venous outflow) and breathing exercises. Don't overuse strength exercises with dumbbells, choose the most a light weight- 0.5 kg. Avoid exercises that require you to hold your breath; this can lead to oxygen starvation of the fetus. If you experience shortness of breath, weakness or dizziness, nagging pain in the lower abdomen, spotting or any other unusual symptoms, you should stop the activity immediately and consult a doctor!

You cannot play sports if:

acute diseases and exacerbation of chronic diseases, for example, influenza, ARVI, exacerbation of gastritis;
increased tone of the uterus, bloody discharge from the genital tract, threat of miscarriage; in case of severe toxicosis (uncontrollable vomiting);
gestosis of pregnancy, manifested by increased blood pressure, the appearance of protein in the urine, edema;
presence of miscarriages in the past;
polyhydramnios;
systematically appearing cramping pain after exercise.

Gymnastics for pregnant women on fitball is effective way preparing the body for the upcoming labor. In the third trimester, many women complain of increased fatigue, back pain, and problems sleeping. To reduce the intensity of all problems, doctors recommend playing sports. Proper execution exercise will help a woman improve her overall well-being.

Sports are also important for children. If a woman gets tired during pregnancy, then the baby leads an active lifestyle. In the 3rd trimester, the fetus moves into the pelvis, turns its head towards the pubic bone and prepares for birth. Advance preparation of the body can help him with this.

There is a misconception that exercises with a ball for pregnant women in the third trimester can be harmful. This is wrong. Harm can be caused by improper training and non-compliance with doctor's recommendations.

Experts advise patients to exercise on a fitball for the following reasons:

increased elasticity muscular frame to childbirth;
increased blood circulation in the pelvis;
giving the child the correct position;
breathing technique training;
reducing the risk of ruptures during natural childbirth;
body weight support;
rapid recovery of the body after childbirth.

The main goal of gymnastics on a fitball is to increase the elasticity of the muscle frame. Before childbirth, the pelvic bones begin to move apart. This process is facilitated by the softening of cartilage tissue. If the muscles are not prepared enough, childbirth will be difficult. To facilitate this process, experts advise starting to train on a fitball in advance. Exercise helps increase the elasticity of all muscles involved in childbirth.

Gymnastics on a fitball allows you to speed up blood circulation in the pelvis. Fluid is involved in many important processes during pregnancy. Blood carries oxygen to the uterine cavity and fetus. Oxygen is needed for proper development child. The substance is also needed for normalization metabolic processes. These processes involve the formation of healthy cells involved in the construction of tissues. Performing a set of exercises on a fitball allows you to increase the supply of nutrients to your body. reproductive organs and placenta.

At the end of the third trimester, the baby must take a certain position. For a successful birth, the fetus must be placed with its head in the pelvis. But the child does not always take the desired position. To help the baby position himself correctly, experts advise patients to exercise special gymnastics. It helps eliminate cervical entanglement and change the position of the child.

In the third trimester, a pregnant woman must learn to breathe correctly. Breathing technique are taught in various schools for expectant mothers. Correct breathing allows you to maintain physical activity during contractions and reduces pain. Breathing also helps a woman push without getting hurt.

Additional benefit

Many pregnant women are afraid of tears and incisions during labor. Breaks occur for a variety of reasons. Injuries occur with low muscle elasticity, high fetal weight and rapid labor. But not all women know that breakups can be avoided. Doing gymnastics on a fitball helps with this. This quality is used by clinics. In maternity hospitals, it is recommended to sit on a ball during contractions.

Also, all doctors do not welcome sudden weight gain in the third trimester. Heavy weight complicates the course of labor. It is also necessary to maintain weight to alleviate the condition of the child in the uterine cavity. Gymnastics is needed for weight loss. Improves the effect of sports activities proper nutrition. The doctor gives all these recommendations at the beginning of the third trimester of pregnancy.

After the birth of the child, the patient needs to recover quickly. This process is accelerated by good physical training. Restoring the shape of the uterus and tightening tissue abdominal cavity occurs only with proper contraction of the muscle frame. If a pregnant woman does not do gymnastics and does not attend courses, returning to her former forms becomes impossible. Tissue laxity persists.

Prohibitions for sports during pregnancy

Not all pregnant women are allowed to perform gymnastics. There are various contraindications.

Exercises for pregnant women on the ball are prohibited if you have the following problems:

low position of the fetus in the womb;
development of chronic pathologies in history;
development of gestational lesions of the body;
difficult gestation;
the presence of previous miscarriages or missed pregnancies.

Gymnastics on a fitball is prohibited if the fetus is low in the womb. The low location is due to improper formation of the placenta. This feature is often observed in patients carrying girls. Pregnancy with a girl can occur at any stage of the fertile phase. In this case, the egg may move to the lower part of the uterus. Attachment of the fetus in the lower part of the cavity is dangerous for its health. Any increased exercise stress may cause tissue separation. To avoid premature birth, a patient with this feature is prohibited from doing gymnastics.

An absolute contraindication to using a fitball for pregnant women is a history of chronic pathologies. A variety of diseases require constant treatment and monitoring. Such diseases do not allow additional training using a ball. In some cases, experts advise attending separate schools for future parents. Teachers suggest these patients perform exercises aimed at normalizing breathing.

A dangerous problem during pregnancy is gestosis. This lesion is considered a late type of toxicosis. With gestosis, any type of physical activity is prohibited. A pregnant woman with gestosis needs urgent hospitalization. The problem is dangerous for maintaining the viability of the fetus.

Pregnancy does not always go well and end in childbirth. There are dangers such as early miscarriage, spontaneous abortion, and late intrauterine fetal death. If you have a history of such complications, doctors do not recommend doing gymnastics. Excessive physical activity can lead to a recurrence of the unpleasant situation. These problems require careful monitoring of the child’s condition by doctors.

Fitball is not recommended when carrying multiple children. Multiple pregnancies often end at 35–36 weeks. In order for a woman to reach the appointed time, she must maintain physical rest and refuse active image life.

Reasons for stopping training

In some cases, you need to stop exercising during the workout itself. Refusals from further implementation of the complexes are indicated by the appearance of the following pathological phenomena:

sudden pain in the perineum or lower abdomen;
deterioration in general health;
the appearance of blood in the cervical mucus;
uncharacteristic behavior of the child in the womb.

You should not continue exercising if you experience sudden pain in the perineum or lower abdomen. The symptom may appear if the size of the fitball is incorrectly selected. Pain may also occur with sudden movements. Soreness should not be accompanied by further exercise. You need to stop exercising.

You should also stop training if you feel generally unwell. Headaches and tinnitus appear with increased blood pressure. If gymnastics leads to the development of arterial hypertension, you should stop doing it. High blood pressure is dangerous during natural labor.

Particular attention should be paid to cervical discharge. In the 1st trimester, secretion changes its characteristics. The volume of discharge becomes smaller. The secret thickens. This quality of mucus allows a plug to form correctly and quickly, protecting the bladder from leakage of water and infection. By the third trimester, vaginal discharge becomes minimal. They are white in color.

During gymnastics, the secretion volume may increase. This is not considered a pathology. Due to the acceleration of blood circulation, the secretory glands begin to work more intensely. But there is also a dangerous symptom. Detection of blood or brown fibers in the mucus indicates the development of a pathological process. Blood in the discharge may be a sign of early premature labor or spontaneous miscarriage. If blood appears in the vaginal secretion, you must stop training and consult a specialist.

Each child has an individual behavior in the mother's womb. A woman's attention should be drawn to the lack of movement or excessive activity of the baby during gymnastics. The reason for changes in fetal activity may be a lack of oxygen. Oxygen starvation that develops during gymnastics develops for a variety of reasons. A small amount of oxygen can cause the development of a variety of health problems for the child. There is a risk of death. If your child begins to behave uncharacteristically during gymnastics, you should stop doing exercises on the fitball.

Features of late training

Exercises on a fitball for pregnant women in the 3rd trimester need to be able to be performed correctly. During training, you must adhere to the following rules:

avoid sudden movements;
avoid exercises in a supine position;
monitor the number of heartbeats;
observe the duration of the workout;
perform complexes for stretching the muscle frame with caution.

The main condition during gymnastics on a fitball is the absence of sudden movements. It is also prohibited to bend over and swing your limbs. All the patient’s actions must be performed smoothly. This will avoid injury and the development of early labor.

In the third trimester, the baby begins to gain weight. This leads to increased pressure on internal organs. The baby's growth is accompanied by changes in the position of the stomach, bladder, liver and lungs. Adoption supine position accompanied by increased pressure. For this reason, doctors recommend giving preference to exercises in a sitting or standing position in late pregnancy. In this case, a fitball reduces the pressure and makes it easy to do gymnastics.

You need to carefully monitor your heart rate. Normally, gymnastics leads to an increase in heart rate to 145 beats per minute. If the pulse exceeds the permitted norms, this leads to myocardial exhaustion. Many trainers recommend performing a cardio complex for fitball in the third trimester. This gymnastics is not accompanied by a strong increase in blood pressure. To facilitate the process of tracking your pulse, a special device that can be purchased at any pharmacy helps.

At the end of pregnancy, prolonged exercise is prohibited. From the third trimester, you need to reduce your workout to 20-30 minutes. This will avoid overwork and the development of negative consequences. If this time is not enough for the patient, she needs to rest between approaches to the fitball. The break may be accompanied breathing technique or listening to relaxing music.

Fans of exercises for stretching the muscular frame need to be careful. Two months before childbirth, softening of the cartilaginous partitions is observed. This quality of cartilage allows the pelvic bones to gradually move apart. But improper muscle stretching can lead to rupture of soft cartilage. In this case, the woman is admitted to the hospital. Further recovery can be carried out over several months.

Choosing a training ball

A positive result depends on the right choice fitball for gymnastics. If the training is carried out in the gym, the fitball is selected by the trainer.

In order to practice on the ball, you need to consider the following features:

patient's weight;
pregnant woman's height.

When purchasing a fitball, you need to study the attached label. All manufacturers prescribe the maximum permissible weight and size when inflating the ball. This data should not be ignored. The fitball is made of silicone material, which is subject to a certain stretch. If the patient's weight does not correspond to the maximum allowable level, the fitball may burst.

The diameter of the ball also matters. IN sitting position The pregnant woman's back should be in a straight position. Bent legs should form a right angle. The discrepancy between these features leads to incorrect training. This poses a risk of injury. If a woman cannot choose a fitball on her own, she needs to consult a specialist. The seller will tell you in detail about the features of each ball.

The third trimester is the final stage of pregnancy. During this period, the expectant mother should prepare for the upcoming birth. A good helper there will be fitball. If the gymnastics is successful, the ball can be taken to the maternity hospital.

For women who are in an interesting position, light physical activity is considered only a plus. One of the options for gymnastics for pregnant women is exercise with fitball, which is gaining popularity everywhere.

What options are there for exercising on a ball for pregnant women, and which fitball is better to choose? Read more in our article!

What is fitball

A fitball is a gymnastic ball that is designed for fitness and allows you to perform a variety of physical exercises. The ball has a comfortable shape, allows it to withstand heavy loads, you can safely lie down on it, sit astride it and even jump on it.

In essence, the ball is a universal fitness device, but is especially suitable for pregnant women who want to keep their body in good shape. And it also helps to cope with the load on the back and pain in it, which is the lot of pregnant women.

Undoubtedly, before you start exercising, you need to consult with a gynecologist who monitors expectant mother. Although, as practice and reviews from “experienced” people show, the ball for pregnant women has practically no contraindications, and many gynecologists recommend using it before childbirth.

In addition, exercises with a fitball do not cause muscle pain and, unlike strength training, do not increase muscle mass. All exercises should be done slowly and maintain a measured pace.

What do classes give?

Among the benefits that gymnastics on fitball provides are:

Relieving the spine from constant tension. Sitting on the ball, it is formed correct posture, the muscles surrounding the spinal column relax;
There are significant improvements in the functioning of the respiratory system, blood vessels are strengthened and the heart rate is normalized;
The circulatory system is activated, which avoids stagnation in blood circulation and supplies oxygen to all organs;
Thanks to exercises on the ball for pregnant women, you can develop the pelvic muscles, which will help avoid ruptures and injuries during childbirth;
Exercises on a fitball have positive effect for the prevention of diseases of the genitourinary system and kidneys, and also prevent uterine prolapse;
Significant muscle strengthening occurs abdominals and backs;
Exercises that are performed while standing on all fours allow you to improve blood circulation in the uteroplacental region and kidneys;
Good prevention of hemorrhoids, which is especially important for pregnant women.

Using a fitball as an alternative to a regular chair allows you to get a relaxing effect even when watching TV or reading a book. And you can cope with back pain with the help of regular rocking on a ball.

Fitball is also an excellent assistant during childbirth, it can significantly reduce pain during contractions and makes it possible to maintain strength. And short jumps on the ball cause additional blood flow to the pelvic organs and increase the dilatation of the cervix.

Basic exercises

To get an effective result, it is not necessary to perform complex gymnastic pirouettes, but rather master a few simple exercises. Moreover, you don’t need to do a lot of grueling repetitions and work yourself up to a sweat, but do each version of the exercise only 3 or 4 times.

Start studying at gymnastic ball for pregnant women it is necessary already early stages, gradually increasing the time to 10 minutes a day.

Before you start exercising, you need to stretch your muscles for 5 minutes to avoid sprains and prepare your body for the load. To do this, just make a couple of swings with your arms, walk in place, stretch from side to side and tilt your head.

If during the exercise you begin to feel discomfort in any area or pain appears, you need to interrupt the exercises and rest for a while.

Lying down;
Sitting;
Standing on all fours.

Let's note a couple simple exercises, which are basic and provide tangible benefits to the body.

“Spring” - performed while sitting and involves springing movements, keeping your feet on the floor. You can complicate the exercise by raising your arms up or adding body rotations.

“Butterfly” - performed lying down and serves to work with internal and external muscles hips From a position lying on its side, the ball is grasped with the legs, and at the same time squeezing movements are performed.

Contraindications

There is a threat of miscarriage or the onset of premature labor;
The baby is in a malpresentation position;
The woman suffers from chronic kidney disease, pneumonia, or has a heart defect.

How to choose a good ball?

When choosing a ball for practice, you must Special attention pay attention to the size and “try it on” for yourself. The ball is considered suitable if, in a sitting position, the angle between the thigh and shin forms approximately 100 degrees.

If you buy a ball online and you won’t be able to sit on it, then you need to focus on the ratio of height and size of the ball. So, for a height up to 152 cm, a 45 cm ball is suitable, up to 162 cm - a diameter of 55 cm, and for women up to 185 cm in height, you need to take a size of 65 cm.