Exercises during pregnancy 1st trimester. The benefits and harms of physical exercise in the early stages, or gymnastics for pregnant women in the first trimester. Breathing exercises for pregnant women. Is it needed and what can it give?

Exist special complexes simple and simple exercises for pregnant women, which are called “gymnastics for pregnant women”. To such sports loads This includes breathing exercises, yoga for pregnant women, exercises with a fitball and many others. The purpose of such gymnastics complexes is to make the birth process easier for expectant mothers, raise their morale, help them psychologically adjust and, most importantly, not worry about the upcoming event in their lives.

Gymnastics for pregnant women has the following advantages:

Muscles that are not subject to sufficient stress during pregnancy (abdominal, back and perineal muscles) are strengthened. The gymnastics complex is designed so that a pregnant girl does not overwork.
Improves blood circulation and the cardiovascular system as a whole. The body is supplied with oxygen, which has a beneficial effect on mother and baby.
Helps improve lymphatic drainage in the pelvis and legs, which helps avoid the appearance of varicose veins and hemorrhoids, and also prevents the development of edema. Thanks to active training muscles of the perineum, the process of the baby coming out during childbirth will be much easier, faster and less painful.
Moderate physical activity by a woman during pregnancy contributes to the normal development of the baby’s nervous and cardiovascular systems. This is because at runtime gymnastic exercises There is an active blood supply to all internal organs. Since the blood flow of the child and mother is common, all organs and tissues of the baby are also much better supplied with oxygen, which helps prevent hypoxia.
If a mother devotes at least half an hour a day to gymnastics for pregnant women, then her likelihood of giving birth to a healthy baby increases significantly, compared to those women who ignore sports activities while carrying a baby.

Gymnastics for pregnant women: 1st trimester

The first trimester is the most dangerous and critical, since any intense physical activity can provoke a miscarriage. Abdominal exercises are excluded in the first trimester. It is recommended to strengthen the thigh muscles and do breathing exercises.

Perform shallow squats using the back of a chair as support. Legs should be spread apart.
Bring your palms together in front of you at chest level.
Support yourself on the back of the chair, move your leg forward, then to the side and back. This exercise helps facilitate the birth process.
Performing movements of the pelvis in a circle, alternately in different directions. The legs are at shoulder width.
Circular movements of the feet with lifting on the toes.

Gymnastics for pregnant women in the first trimester - Video:

Gymnastics for pregnant women: 2nd trimester

This trimester is the most favorable and safe for physical activity: women feel good both physically and psychologically. Toxicosis no longer torments expectant mothers, and the risk of miscarriage is extremely low. All that remains is to enjoy your situation and wait to meet the baby.

The exercises needed in the second trimester are aimed at the pelvic area to prevent problems with urinary incontinence. It is recommended to use a bandage.

Warm up. You need to sit on the floor, cross your legs in front of you. Turn your head in different directions.
Smooth body turns. Hands are spread to the sides.
Little mermaid pose. Inhaling air, we stretch our arm up, and while exhaling, we move it behind our head.
We lie down on our sides. The arms are extended forward and are one on top of the other. Top hand with the help of the body it turns 180 degrees and then returns to its original position.

Gymnastics for pregnant women in the second trimester - Video:

Gymnastics for pregnant women: 3rd trimester

You can do a little stretching: you need to press your palms on your knees so that they lower as much as possible. The exercise should not cause pain or discomfort.
The case may be twisted. It is performed both sitting and standing. Spread your arms to the sides and turn left and right. The pelvis should remain motionless.
It is very useful in the third trimester to perform Kegel exercises, which give the vaginal muscles elasticity and make them stronger. It is necessary to rhythmically tense the muscles of the perineum, as if you are trying to hold back urination. After a couple of seconds, relax them.

Gymnastics for pregnant women in the third trimester - Video:

Precautions when performing gymnastics for pregnant women

Before you start doing gymnastics, you should consult your doctor to rule out complications and pathologies. Only a doctor can determine the permissible degree of load and select a more optimal set of exercises for the expectant mother.
Before starting gymnastics, instructors explain to a pregnant girl that she must listen very carefully to her inner feelings and the state of her health. It is the maternal instinct and sense of self-preservation that will be able to tell you what is good for the body and what exercise should be abandoned so as not to harm either yourself or the baby.
Each trimester has its own exercises, which differ in postures and the strength of the load on the muscles and internal organs. After all, the size of the abdomen is constantly increasing, and there are exercises that will not be entirely convenient and safe to perform. For example, in the third trimester you should not perform exercises on your back, as they interfere with blood flow to the baby.
Avoiding exercises that put stress on the abs. In particular, you should not jump or give yourself too intense force loads.
If during training a pregnant woman suddenly feels unwell or weak, she must immediately stop exercising. A woman may feel pain in the abdomen, rapid pulse, difficulty breathing, dizziness, and spotting. You cannot perform exercises if the woman’s body temperature is 38 degrees or higher. In this case, you need to reduce the frequency of training or its intensity, and also seek help from a specialist.
When performing exercises, all movements should be smooth and gradual. Classes need to be done regularly. There must be a bottle of water next to the pregnant woman. mineral water without gas.
Clothing for classes should be spacious, comfortable and practical. In order to carry personal items, you can use a small backpack.

Contraindications to gymnastics during pregnancy

Gymnastics for pregnant women is not useful in all cases. Physical education classes are prohibited in the following cases:

Risk of miscarriage.
The presence of pregnancy complications, such as toxicosis and gestosis.
Unstable blood pressure.
Exacerbation of all chronic diseases.
Acute inflammatory processes.
Premature birth in the past.
Bloody issues.
Polyhydramnios.

Breathing exercises during pregnancy

This type of gymnastics is incredibly useful for expectant mothers. First of all, gymnastics for pregnant women promotes female relaxation, helps to calm nervous system, forget about worries and stress for a while.

Another important advantage of breathing exercises is that they serve as a kind of training before the upcoming birth. It is proper breathing that has an analgesic effect and provides the baby with a sufficient supply of oxygen during childbirth as a result of normal blood circulation of the placenta. And this is very important to avoid various complications in the child’s health. Therefore, any courses for expectant mothers include breathing exercises.

Chest breathing training. Inhale through the nose, placing your hands on your ribs. Breathing should be done only from the chest. Exhale very slowly.
Breathing training using the diaphragm. One hand is placed on the ribs, and the second is placed on the stomach. It is necessary to take a quick breath through the nose, lower the diaphragm down, and stick out the stomach. Exhalation is done either through the nose or mouth. There should be an interval of one second between each breath.
Four-phase breathing training. To begin, you need to inhale through your nose six times. After this, hold your breath for three seconds, and then exhale for five seconds and hold your breath again for three seconds. You need to breathe like this for about three minutes.
Breathing “like a dog.” You need to stand up like a dog, sticking out your tongue. Then you need to start breathing like a dog: through your mouth and as often as possible.

In the first classes, you need to limit the number of cycles performed in one lesson - to a maximum of three cycles of repetitions. Gradually, the duration of classes must be increased. In general, a set of breathing exercises will take about ten minutes a day.

Yoga for pregnant women

Today, yoga is considered a very fashionable technique. Expectant mothers will benefit from yoga from both a physical and psychological point of view. Yoga helps to avoid such unpleasant consequences of childbirth as perineal tears, stitches and postpartum depression. It is also very useful for a child: unusual exercises help better accommodation fetus

If a woman practices yoga during pregnancy, she feels better and becomes more optimistic. The body of such women is very flexible and ready to take any position during labor. Asanas (yoga exercises) have an analgesic effect, both during pregnancy and during childbirth.

Yoga also helps to cleanse the body spiritually, strengthen the body, relax, teach you to breathe correctly, and also find positivity in any unpleasant situation.

Utkatasana. To perform the exercise, you need to bend your knees and spread them wide, balancing on your toes. Keep your heels close and place your palms in front of your chest. At first, it may be difficult to maintain balance: you may lean on someone or grab onto furniture. This pose will help strengthen the leg muscles and improve blood circulation throughout the body.
Malasana. Start doing squats slowly. The distance between the heels is 50 centimeters. The back is straight. Palms together in front of the chest. With the help of your elbows, your knees are slightly moved apart. You need to stay in this position for half a minute. Your heels should touch the floor. Breathing is even. The pelvic area relaxes. The asana increases the mobility of the pelvic ligaments. Performing this exercise is very useful during difficult periods of labor.
Katuspadasana. We kneel down and place our hands on the floor. They should be exactly under the shoulders. Knees level with hips. During inhalation, the head and tailbone rise, and the lower back bends. As you exhale, we tuck the tailbone under ourselves. The back arches. As we inhale, we feel movement from the beginning of the back to the top of the head. Pull your navel towards your spine, straighten your shoulder blades and concentrate on the feeling that your back is lengthening. Repeat the exercise a couple of times. The asana helps improve the elasticity of the back muscles. The load of the uterus on the spine is weakened.
Dandasana. You need to sit on the floor with your legs extended and joined together. Toes point towards the ceiling. The palms are on the floor near the hips. Inhaling, we raise our spine. This exercise helps you do good stretching leg muscles, promotes massaging abdominal organs and strengthening the muscles of the lower back. It helps to tone the kidneys and trains you to sit with a straight spine.
Baddhakonasana. The exercise must be performed while sitting on the floor. You need to keep your back straight and your stomach raised. Next, the feet are pulled as close to you as possible. Their outer surface is pressed against the floor. We clasp our feet with our palms. The spine stretches upward. Interior the hips stretch and the knees slowly sink to the floor. Having fixed the asana, you need to breathe deeply. If the exercise doesn’t work out the first time, don’t despair. Over time, your knees will be able to move completely to the floor. You only need to pull them apart using the strength of your leg muscles. Otherwise, there is a risk of injury in the form of a sprained ligament. If you regularly perform this asana, the birth process will be much easier: it helps strengthen the muscles of the uterus, improve the condition of the bladder, eliminate problems with menstruation, and help relieve pain and cramps during menstruation. Good exercise for kidney problems.
Upavishta konasana is an obtuse angle pose. You need to sit down on the floor. Hands are behind your back and spread to the sides. The back straightens and the arms move forward. There is no need to strain, all movements should be performed calmly and smoothly. You must remain in this position for 15 seconds. The exercise helps to gently and slowly stretch the pelvic area and the inner surface of the legs. The asana also helps strengthen the spine and regulates the balance of hormones in the body.

Greetings, gentlemen and especially ladies! As you probably already guessed from the title of the note, today we will dedicate it to young mothers and their correct physical activity while in an interesting position. To be honest, this article might not 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 collect all the additional not-so-good 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 for 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 have their place, 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. Walking on fresh air(especially outside the city) saturate the mother’s body and, as a result, the baby with oxygen. What is especially important during this period.

Rule #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 in 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;
post-workout muscle exercises pelvic floor () ;
total training time 50-60 minutes minutes = 5 minutes of stretching+ 5 minutes 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.

Carrying a child is an extraordinary and very important period in a woman’s life, when she is forced to take care not only of her well-being, but also of the health of the baby. However, this does not mean that the expectant mother should remain completely at rest. There are special exercises that strengthen the body during pregnancy from the very first trimester.

What are the benefits of classes

The second trimester is the most favorable for classes. During this period, the formation of the internal organs of the embryo is completed, the woman’s health is normalized, and the stomach has not yet grown enough to significantly limit motor activity, as happens in the third trimester. Gymnastics in the 2nd trimester of pregnancy is aimed at training the muscles of the pelvic floor, hips and back.

The first trimester also has its own characteristics that impose certain restrictions on exercise therapy.

Features and contraindications for exercise during pregnancy, 1st trimester

The exercise therapy complex during the 1st trimester of pregnancy involves light physical activity that strengthens the muscles of the pelvic floor, gluteal and thigh muscles, diaphragm, transverse muscle belly. If you plan to do exercises at home, then try to follow some rules that will increase the effectiveness of your training:

in a well-ventilated area or, if possible, in the fresh air;
For classes, you need to choose loose clothes made from natural fabrics that do not restrict movement;
It is better to start training 1-2 hours before meals;
The duration and intensity of the exercise depends on how you feel and your initial physical training women.

Perform only those exercises that you can do, and do not overwork yourself.

You need to stop classes in the following cases:

Pain appeared in the lower abdomen;
Discharge from the genital tract began;
My head began to spin, my vision darkened;
Significantly increased blood pressure or increased heart rate;
Severe shortness of breath appeared;
During training, the child began to move too actively or, conversely, froze.

Keep in mind that there are exercises that are strictly contraindicated regardless of the stage of pregnancy:

Any abdominal tension;
Strength training, weight lifting;
Traumatic sports;
Jumping, sudden movements, bumps and falls.

There are also relative and absolute contraindications to physical activity during gestation:

Low position or placenta previa;
Risk of miscarriage, previous miscarriage;
Danger of bleeding;
Increased tone of the uterine wall;
Severe toxicosis and gestosis;
Severe and moderate anemia;
High or low blood pressure;
Acute diseases or exacerbations of chronic pathological processes;
Multiple pregnancy;
Polyhydramnios.

Note!

Even if you feel well and do not see any contraindications to exercise therapy, you still need to consult a gynecologist before starting classes, since many pathological conditions may be asymptomatic and not manifest themselves for some time.

Physical education program for pregnant women in the 1st trimester

It is better to do exercise therapy in the first half of the day, or, in extreme cases, no later than 2 hours before bedtime. Otherwise, increased physical activity in the evening may disrupt sleep. On initial stages Charging can be done for no more than a quarter of an hour. Then the duration gradually increases to 45 minutes.

Try to load evenly different groups muscles. It is important not only correct technique performing individual elements, but also measured, deep breathing throughout the entire workout. On average, each element should be repeated 6-10 times. Start doing exercises from simple to more complex. If any movement causes discomfort, then do not try to perform it at all costs - move on to other exercises.

Before starting the main lesson, you need to do a warm-up:

We walk in place for 1 minute. First on the entire surface of the foot, then on the toes.
With your feet shoulder-width apart and your knees slightly bent, do circular movements pelvis, first clockwise, then counterclockwise.
Lifting your legs alternately, rotate your feet in different directions. This will help prevent thrombosis and varicose veins veins of the lower extremities.

Workout in the first trimester, basic exercises

Performing the following exercises is the main gymnastics complex for pregnant:

While sitting or standing, clasp your palms at sternum level and spread your elbows to the sides. Squeeze your palms sharply and forcefully, feeling the chest muscles tense. In the future, this will help maintain beautiful shape breasts after gaining weight and.
To maintain balance while standing, lean on the back of a chair with your feet shoulder-width apart. Walk your right leg crosswise in front of your left, then cross it to the side. Repeat on the other leg.
From the same starting position, perform shallow squats, spreading your knees to the sides. This exercise is necessary to train the muscles of the thighs and perineum.
Maintaining the same position, slowly rise onto your toes and lower onto your full foot.
Standing on all fours, inhale and arch your spine upward, lowering your head and tucking your tailbone inward - imitate the movements of an angry cat. As you exhale, bend your back slightly in the opposite direction. This movement will help you train your back at home.
In a horizontal position, bend your legs slightly and place your arms along your body. Raise your hips and pelvis above the floor. The shoulder blades should remain motionless.

Useful video - Exercises for pregnant women from 1 to 20 weeks

Basic breathing exercises for expectant mothers at any stage of pregnancy

During gestation, it puts pressure on the diaphragm from below, limiting the mobility of the lungs during inhalation. Therefore, a woman’s breathing becomes shallow and ineffective: she is forced to inhale more often, but still receives less oxygen than required. Breathing exercises are needed during pregnancy to fully saturate the body of the mother and fetus with oxygen, as well as to learn the correct breathing movements necessary during childbirth.

For pregnant women it is allowed at any stage. It can be done even for pregnant women for whom classical exercise therapy is contraindicated. Classes are recommended to be carried out immediately before or immediately after physical exercise. The duration of breathing exercises should not exceed half an hour, so as not to provoke hyperventilation and dizziness. Here's an example base complex breathing exercises:

Make yourself comfortable lying on the floor with your legs slightly bent. Place one palm on your chest, the other on the front abdominal wall. Take a deep breath through your nose, trying to breathe not from your chest, but from your stomach, then exhale. Your hands will help you control this process. Only the hand lying on the stomach should rise and fall.
Leave the body and limbs in the same position. As you inhale, slightly raise your head and shoulders above the floor, but your stomach should not move. As you inhale, lower yourself back down. Then repeat, switching hands.
Sitting in a comfortable position, take frequent, shallow breaths for 60 seconds, like a panting dog. This will help you breathe properly during contractions.
Inhale smoothly for 4 seconds, at the height of inhalation, hold your breath for 4 seconds. Also exhale slowly for a count of four, and again hold your breath for the same period of time.
Sit cross-legged on a horizontal surface, cross-legged, and lower your arms freely downwards. As you inhale, lift your forearms up, bending your arms into elbow joints, so that the hands are at chest level. The body remains motionless. As you exhale, slowly lower your arms.

Health expectant mother largely depends on her mood, vital energy and general physical condition. If everything is fine with a woman, then this has a positive effect on the condition of the baby. Physiotherapy is an integral part of well-being during pregnancy, significantly facilitating the process of bearing a child and subsequent delivery.

Video - Gymnastics for pregnant women 1st trimester

Many pregnant women are frightened by the prospect of gaining a lot of weight while carrying a child.Extra pounds sometimes frighten expectant mothers so much that they begin to go to extremes: sit on strict diet or train very actively. However, such actions can negatively affect the health of the mother and the well-being of the baby. So what to do?

First, exercise, but in moderation. Physical activity during pregnancy is not only not contraindicated (except in special cases), but is also necessary for the well-being and mood of the expectant mother. In addition, it will help you not gain excess weight, feel normal during childbirth and recover faster after it.

Secondly, you need to choose exercises that will not harm the fetus. Therefore, before starting any physical activity, it is necessary to consult an obstetrician-gynecologist in charge of pregnancy. Only he will tell you whether you can exercise and what level of load is optimal.

If everything is fine and there are no contraindications, you can safely start training. To help you figure out which better exercise choose depending on the trimester, we asked our friends from the School perfect body create a clear guide for expectant mothers who do not have sports categories and Olympic medals.

I trimester

At this time, all the baby’s organs and the placenta are formed. Often, it is during this period that the pregnancy is not yet completely stable, and unusual excessive physical activity can create a threat of interruption. Therefore, the need for exercise during this period is determined strictly individually and only together with the doctor managing the pregnancy.

Physical activity during pregnancy is good prevention circulatory disorders in lower limbs, swelling, shortness of breath and even depression. Studies have shown that physically active mothers are less likely to experience toxicosis, fetal growth retardation, and complications during childbirth. Good blood supply throughout pregnancy will help the baby more easily endure the difficult process of childbirth and quickly adapt to his new environment.

Some doctors are against any physical activity for up to 13 weeks, counting optimal time to start classes – 13-15th week of pregnancy. Most often, such a limitation of the load is recommended for women who did not exercise before pregnancy. For those who previously trained actively, it is recommended to reduce the load by 70-80 percent of the usual.

It is important to note that the first trimester of pregnancy is not best time to start something completely new for yourself. If you have not done strength training, cardio training, yoga or Pilates before, you should not include these classes in your routine. training plan in this period.

If you feel well, and the doctor leading the pregnancy sees no reason to limit your activity, you can walk, swim, perform special exercises for breathing and strengthening the pelvic floor muscles - this is the type of exercise recommended in the first trimester.

Walking

Walk in at a relaxed pace outdoors, try to choose a smooth road surface. Before your walk, be sure to warm up a little, wear comfortable sports shoes and loose clothing that does not restrict movement, and take a bottle of water with you. If you have the opportunity, use a fitness bracelet to monitor your heart rate: it should not exceed 120 - 130 beats per minute. Walk for at least 30 minutes.

Swimming

Experts from the American Pregnancy Association call swimming the safest sport during pregnancy. This type of physical activity involves almost all muscle groups, and the load on the spine and joints remains minimal.

In the first trimester, the duration of your swimming or water aerobics classes should not exceed 40-50 minutes, including warm-up and cool-down.

Special exercises

Special exercises help you feel better during pregnancy and make it easier to cope with childbirth.

Exercises to strengthen the pelvic floor muscles

It is these muscles that support the pelvic organs in correct position and prevent the prolapse of internal organs. Like any other muscles, they need training. The exercise system developed by American gynecologist and MD Arnold Kegel is perhaps the most popular today. The technique involves alternately tensing and relaxing the pelvic floor muscles.

Breathing exercises

Proper breathing is important throughout pregnancy and is simply vital during childbirth. The sooner you start working with breathing, the easier it will be for you in the later stages and at the most crucial moment.

Exercises for correct breathing– start performing in the first trimester:

Diaphragmatic breathing- These are deep inhalations and exhalations through the nose, during which only the stomach should move. To do this, you need to place one palm on your chest and the other on your stomach. Make sure that your chest does not rise and remain motionless as you inhale.
Chest breathing- performed by analogy with the previous one, but now the chest should “breathe” and the stomach should remain motionless. When breathing through your chest, try to open your ribs to the sides and back, as if expanding chest by increasing the space between the ribs.

In the second trimester to those already mastered breathing exercises Canadd two more:

Breathing training “doggy style” during contractions.You need to breathe through your mouth, imitating the rapid breathing of a dog on a hot day. Keep it quick and superficial. And then switch to deep breaths and exhalations.

Push breathing training.You will need to inhale slowly and as deeply as possible, then hold your breath for a few seconds and exhale smoothly. Then try alternating one deep exhalation and two or three short inhalations. Learn to relax and unwind so that later you can rest between contractions, gaining strength for the most crucial moment.

II trimester

The second trimester is the safest period for playing sports: the condition of the expectant mother stabilizes, toxicosis passes, and the placenta begins to function. However, at the same time, due to the active enlargement of the uterus and a shift in the center of gravity, the load on the spine increases significantly. That's why Special attention It is worthwhile to devote exercises to strengthening the back muscles and unloading the legs, which also experience increased tension.

Even if you decide not to exercise, do not neglect such exercise asknee-elbow pose. In this position, the lower back is actively unloaded, the pressure of the uterus on neighboring organs is reduced, and the flow of oxygen to the fetus is improved. Stand in the knee-elbow position every day for three minutes in the morning and evening throughout your pregnancy.

In the second trimester, light cardio and exercises in an upright position are allowed. However, do not neglect your well-being and the recommendations of your doctor: if you feel unwell, stop training.

Below you will find a set of exercises from doctors and trainers of the Ideal Body School for Moms, which can be performed 2 to 4 times a week.

Complex for the second trimester:

1) Steps in place – 30 sec

2) Steps with arms at sides – 1 min.

3) Step + Kick forward – 1 min.

4) Step + Knee to the side – 1 min.

5) Dynamic squat – 1 min.

6) Overwhelm squat – 1 min.

7) Squat side step – 1 min.

8) Steps in place with breathing – 30 sec

Rest, water

9) Bent-over rows (dumbbells/bottles) – 15 times

10) On 4 support points - cat - 10 times

11) At 4 points of support - pushing the heel up, leg bent at 90 degrees (buttocks) - 15 times

12) Child’s pose, knees wide apart – 30 sec

From the 26th week, the period of maximum stress on the cardiovascular system begins, so if you decide to continue performing the recommended complex, halve the time you perform each exercise.

III trimester

(strength complex from Olga Marquez #3)

In the third trimester, the fetus is actively developing and growing, which in itself limits the physical activity of the expectant mother and increases the body's fatigue. During this period, you need to reduce the load, eliminate or significantly limit exercises that are performed standing and lying on your back.

Although big belly, possible swelling, shortness of breath, lower back pain and other discomfort may limit your movements; you should not completely give up physical activity. After all, it is she who, even in a minimal amount, can normalize blood pressure, help cope with back pain, avoid serious complications and avoid gaining excess weight.

If you feel well, perform the exercises at a slow pace, sitting or lying on your side. Exercises should not bring discomfort or pain. During this period it is especially important to train Various types breathing, pelvic floor muscles, perform relaxation exercises that will be useful during labor during the rest period between contractions.

In the third trimester, the level of the hormone relaxin increases, and, as a result, ligaments and tendons actively soften - this is how our body prepares the pelvic bones for expansion during childbirth. For this reason, it is not recommended to overuse lower body stretching exercises to avoid the risk of injury and tearing. Due to the increased load on the heart, cardio exercises are not recommended; the pulse during exercise should not exceed 110 - 120 beats per minute.

If during exercises you feel nagging pain in the lower abdomen and lower back, dizziness, or have spotting, you should immediately consult a doctor. You should absolutely not exercise if you have placenta previa and the threat of premature birth.

Complex for the third trimester “Strength” 1-2 circles, 9-18 min:

1) Plie squat with support – 1.5 min.

2) Rotation with a straight leg with support in both directions – 1 min.

3) Squeezing your palms in front of you dynamically in a half-squat – 1 min

4) Reduction of the shoulder blades while sitting on the heels, arms 90 degrees – 1.5 min

5) Sitting with your legs crossed in scissors with your hands in front of you – 1 min.

6) Knee push-ups – 1 min.

7) Work on the inner thigh while lying on your side – 1 min each

8) Triceps push-ups lying on your side (needs a pillow) – 1 minute each

So, we recommend that during pregnancy you treat your health consciously and wisely, adequately perceive the changes occurring in your body and not worry if you can no longer snowboard, ski jump, or simply stand on your head. Pay attention to special activities for pregnant women: yoga, Pilates or water aerobics. Perform Kegel exercises as often as possible, do not deny yourself squats - do them with support against the wall, actively use a fitball - it perfectly relieves your back and gently engages the whole body, learn to breathe correctly - such breathing will help you feel good during pregnancy and will preserve your health. strength during childbirth. Take regular walks in the fresh air, exercise in a comfortable environment, and don’t forget about your good health and mood.And the last piece of advice: do not hold your breath while performing the exercise; neither you nor the child need oxygen starvation at all.