Exercises for pregnant women at 3 months. What exercises can you do during pregnancy? Basic breathing exercises for expectant mothers at any stage of pregnancy

Exercise for pregnant women is not just an attribute healthy image life, and required condition for the full development and health of the fetus, as well as maintaining good physical shape of the pregnant woman, although many neglect exercise while carrying a child, and are even afraid that physical activity can harm the baby. In fact, specially selected physical activity, taking into account the duration of pregnancy and the woman’s condition, not only does not harm, but will be beneficial, because doing exercises is beneficial easy birth and quick recovery.

The importance of charging for pregnant women

Morning exercises for pregnant women strengthen muscles, reduce the likelihood of gaining excess weight and prevent the appearance of stretch marks. Everyone also knows that great importance during labor has the use of the correct breathing techniques, and breathing is excellently trained while performing exercises. Exercises for pregnant women give a woman a positive attitude and a boost of energy, which has a good effect on her mental and emotional state.

The benefits of warming up for pregnant girls are undeniable and have been repeatedly proven by various researchers and practice. The main thing is to overcome laziness and fear, in which case you will soon notice the result.

Also, when doing exercises, the functioning of the gastrointestinal tract is normalized, headaches and back pain are reduced, and a sense of balance, both physical and spiritual, is achieved.

Before starting regular exercise, you should consult your doctor; if there are contraindications, it is better to avoid them. But you can replace exercise by visiting the pool, this great way take care of yourself and do not harm the fetus.

Rules for exercising during pregnancy

Whatever exercises for pregnant women you choose, you should always follow these simple rules:

Mode. You should always exercise no earlier than 2 hours after a meal, or 2 hours before it. It is preferable to choose one time period for exercise, and devote at least half an hour to exercise every day.
Karimat. For safety reasons, it is better to use a non-slip gymnastics mat. And the room should be well ventilated.
Smoothness. None sudden movements While charging, you need to move smoothly and get up smoothly. You also need to increase the intensity of the load and the number of approaches when performing exercises smoothly and gradually.
Mobility. Exercise during pregnancy improves blood circulation, increases tissue elasticity and improves sleep. So don't forget to move more throughout your pregnancy.
Well-being. Listen carefully to your body's response to training. An elevated pulse, nagging pain in the abdomen, headaches and dizziness are a sign that you should stop exercising and report the symptoms to your doctor.

Just exercise for pregnant women is definitely not suitable. After all, when selecting exercises, be sure to take into account the duration of pregnancy and physiological changes in the girl’s body. Therefore, doctors and exercise therapy specialists recommend using sets of physical exercises developed taking into account the characteristics of each period of pregnancy.

Morning exercises for pregnant women in the 1st trimester

Exercises for pregnant women in the 1st trimester are based on mastering breathing techniques and the ability to relax. The big belly is not yet visible, so not all young mothers think about the fact that now they need to start avoiding unnecessary stress, because this can cause the threat of termination of pregnancy. Therefore, it is better not to allow intensive training.

To warm up at the beginning of exercises for pregnant women in the 1st trimester, exercises such as cross-walking, bending forward while exhaling - 5-6 times, tilting the body to the right and left, and bending back are perfect. It is recommended to complete the exercises for pregnant women in the first trimester by rotating the feet in a circle and lifting on the tiptoes; these exercises are the prevention of varicose veins and leg cramps.

It takes about twenty minutes every day to do this gymnastics.

Exercises for pregnant women in the 2nd trimester

During this period, the possibility of miscarriage decreases, so you can begin more serious exercise, for example, strengthening the pelvic muscles and abdominal muscles. When performing exercises at this stage, the pregnant woman will no longer be bothered by toxicosis, and she will be able to derive pleasure and positive emotions from them.

The first exercise is turning your head to the sides; you can do them while sitting with your legs crossed. Being in the same position, you can move on to the second element of charging - turning the body, arms spread to the sides when turning.
For correct execution For the next element, you need to sit with your buttocks on your heels, and spread your knees slightly to the sides. Stretch your arms in front of you and bend over, your forehead touching the floor.
To work on the chest muscles, you can bring your arms together at chest level and try to bring your palms together as tightly as possible. This exercise It won't hurt to do it earlier. This exercise is suitable for women and early stages pregnancy.
An excellent way to end the warm-up is to rotate your torso; it is important that your pelvis does not move.

Morning exercises for pregnant women in the 2nd trimester should not last longer than 35 minutes.

Exercises for pregnant women in the 3rd trimester

At this stage of pregnancy physical abilities girls are reduced, so it is recommended to resort to exercises for pregnant women on a fitball. The gymnastic ball will become best assistant in performing exercises to reduce venous stagnation, these techniques also increase joint mobility and well stimulate intestinal activity. And most importantly, their implementation is safe for mother and baby.

Exercise 1. Smooth swings from side to side while sitting on the ball. In the same position, you can take light weights, such as small dumbbells, and bend your arms one at a time.
Exercise 2. To strengthen the chest muscles, you need to sit on the floor cross-legged, pick up a fitball and rhythmically squeeze it with your hands.
Exercise 3. Stretching the back muscles. Sitting on the fitball, turns to the sides. When turning left, you need to start right hand behind the left knee, and vice versa, you should fix the position with each turn for one to two minutes.
Exercise 4. To relieve tension from shoulder girdle You need to place your feet shoulder-width apart, bend over and roll the ball back and forth with your hands.
Exercise 5. To strengthen the leg muscles, you need to lie on your back on a fitball, place your feet shoulder-width apart and roll back and forth on the ball.

Exercising for pregnant women on a fitball helps lower blood pressure and normalize blood circulation. Besides, gymnastic ball can be used to perform exercises on all muscle groups while having fun.

What exercises can pregnant women do at any stage?

There are also exercises that will be useful to perform throughout pregnancy:

Kegel exercise. Kegel exercises for pregnant women are based on squeezing and relaxing the vaginal muscles. Take any comfortable position, tense and relax your muscles, holding them in tension for 10 seconds, do not forget to breathe properly evenly. To begin with, five approaches are enough, then they can be increased to 10 times, at least twice a day.
Squats. Also throughout pregnancy, exercises aimed at working the muscles of the hips and pelvis are relevant. The main ones are, of course, squats, but not ordinary ones - smooth squats with your heels lifting off the floor will be safer and more productive, while it is better to lean against the wall and not lift your back from it. Lower yourself as far as you can and hold this position for a minute.
Swaying. For next exercise Take a position, standing facing the wall at a distance of a meter, resting your hands on the wall. With your legs wide apart, begin swaying your hips left and right. The exercise is performed for one minute.
Butterfly. To stretch the muscles of the inner thigh, the “Butterfly” is suitable - sitting on the floor, bring your feet together, spread your knees to the sides and gradually try to reach the floor with them. This exercise belongs to the elements of positional gymnastics.
Kitty. Another classic positional gymnastics exercise is called “Pussycat”. The name speaks for itself, we depict the movements of a cat - standing on all fours, bend your back down while inhaling, exhale, return to the starting position. Then you need to lower your head, raise your back up, and pull in your stomach. This exercise will relieve tension from the spine and strengthen the abdominal muscles.

Breathing exercises for pregnant women

From the first days of pregnancy, expectant mothers need to start learning to breathe correctly. It would seem that what is so difficult here? But a sufficient supply of oxygen to the child’s body during pregnancy and at the time of birth depends on the ability of a pregnant woman to breathe correctly.

Breathing exercises for pregnant women reduce the load on the cardiovascular system, reduce toxicosis at the beginning of pregnancy, help to relax and take your mind off pain in the head.

Breathing exercises:

Diaphragmatic and chest breathing techniques - the right hand lies on chest, left on the stomach, inhale deeply and exhale, the hand that is on the chest will rise, the one on the stomach does not move. Take a second breath through your nose, but you need to draw air into your stomach, not into your lungs, the hand on your chest remains motionless, and the one on your stomach rises. Hold your breath as long as you can and exhale slowly.
Breathing with delay. Inhale through your nose and hold your breath for about ten seconds, then quickly exhale through your mouth. The number of repetitions must be slowly increased from five to twenty times.
Intermittent breathing. Quick sharp inhalations and exhalations should be performed with your mouth slightly open and your tongue sticking out slightly, just like dogs breathe. The duration of the exercise is gradually increased to one minute.

Do breathing exercises every day, forget about laziness. Daily exercise will reduce pain during childbirth, ease contractions, and generally have a positive effect on the health of mother and child.

When carrying a baby, every mother tries to think not only about herself. She is constantly worried about the health of her unborn baby. During this period, women reconsider their habits, fearing any threats to the child. It becomes their priority proper nutrition and leisurely walks on fresh air. Many mothers also think about maintaining physical fitness, so they are interested in what exercises pregnant women can do to strengthen muscles and prepare the body for the upcoming birth.

The benefits of physical education

Some women think that after conception any physical activity is dangerous and stop doing exercises or fitness. But this is far from true. Exercise for pregnant women is incredibly beneficial.

They help prevent excessive weight gain, prevent stretch marks on the stomach and chest, and have a positive effect on the mental state of women. After exercise, future mothers feel less tired, their mood and general well-being improve.
Special exercises for pregnant women develop muscles and prepare the body for the process of childbirth. According to statistics, those women who did gymnastics and exercises during pregnancy give birth quickly and without complications.

Good physical training of the mother has a positive effect on the fetus. During regular training blood circulates faster in the body. Thanks to this, the supply of oxygen and other valuable substances to the baby improves.

Physical exercise during pregnancy serves as a good prevention of edema, has a positive effect on the functioning of all organs, tightens the chest muscles, preventing loss of beautiful shape after childbirth.

Contraindications and precautions

Most experts firmly believe that physical activity is necessary for the expectant mother throughout the entire pregnancy. For it to be beneficial, it is important to correctly distribute the load and take into account the general condition of the woman. Therefore, before starting training, you should definitely consult your doctor. In rare cases, a pregnant woman may have contraindications to sports activities, which only a gynecologist can notice.

The doctor may prohibit any exercise in case of severe toxicosis, increased tone of the uterus, or painful sensations in the abdomen, which are accompanied by discharge.
In the later stages, you should refrain from physical education high blood pressure, pronounced gestosis. There are a lot of contraindications, so it is important to trust your doctor and not violate his instructions.

When experts have no reason to prohibit it, they strongly recommend doing light exercises. Physical exercises during pregnancy should be selected taking into account the individual characteristics of the woman and what trimester she is in. Typically, the expectant mother uses several complexes.

The first is calculated from the moment of conception to 16 weeks of gestation.
The second is from 16 weeks to 24 weeks.
The third is from 24 to 32 weeks.

The main criterion for classes is that while performing them, women should not overexert themselves. A set of exercises for pregnant women cannot include sudden movements, intense jumping and excessive stress on the body. abdominal Press. Exercise should bring joy and positive emotions to the expectant mother. If during this exercise you experience discomfort in the abdomen, dizziness or other discomfort, you must immediately stop exercising and rest for a few minutes. When alarming symptoms continue to bother you, you must, without wasting time, call a doctor for an examination.

Set of exercises

In the first trimester, important processes take place in the body of the expectant mother. During this period, the formation of the baby's organs occurs. Now a woman needs breathing exercises and exercises to promote relaxation. different groups muscles. Doctors recommend doing light exercises immediately after waking up and not spending more than 20 minutes on it.

It is advisable to start your workout with the ideal warm-up exercise - the cross step. Continue this specific walking for several minutes.
Then you need to move on to the second exercise - body bends. Spread your legs slightly and lean alternately to the right and left. 5-6 approaches are enough.
The third exercise is forward bends. First, exhale all the air from your lungs, then bend over. Inhalation must be done by returning to the starting position.
For next lesson you will need a chair. Place your feet shoulder-width apart, grab your back with your hands and slowly do 5-6 squats.
At the end of your workout it is useful to do a few circular movements feet. They relax the leg muscles well and prevent cramps in pregnant women.

In the second trimester you need to pay attention Special attention strengthening the hip muscles. To make exercise comfortable, it is advisable for the expectant mother to wear a bandage to support her growing tummy and not continue exercise for more than 30 minutes.

Sit on the mat, cross your legs, make 6 turns of your neck alternately in different directions.
Then spread your arms to the sides and perform several turns of your torso.
The third exercise is useful for strengthening pectoral muscles. Stretch your arms forward, bend your elbows, connect your palms with each other and begin to squeeze them forcefully for a minute.
The “Cat” exercise has a beneficial effect on women in the second trimester. Get down on your knees and place your palms on the floor. As you inhale, try to stretch upward as much as possible, arching your back at the lower back. As you exhale, you need to lower your back down and return to the starting position.

Useful exercises for pregnant women in the second trimester can be significantly diversified and used for training: a chair, a bench or a special gymnastic ball - a fitball.

Late charging

In the third trimester, a woman becomes clumsy, so it is dangerous for her to perform complex exercises. The best solution it becomes a fitball for her. Calm, smooth movements on the ball strengthen gluteal muscles, hips and perfectly relax.

Exercises during pregnancy on a fitball are allowed after the approval of a doctor. At a later date, it is advisable for a loved one to be present at the training session to help if the need arises.

Sit comfortably on the fitball and begin to gently swing on it from side to side. Continue the exercise for a couple of minutes.
Then sit firmly on the ball and turn your torso in right side. Fix yourself in this position. Reach out left hand and take it behind your right leg. You will immediately feel your back muscles stretching. After a couple of seconds, change position and perform the exercise by turning to the left.
Sit on the floor, clasp the fitball with your palms and squeeze it rhythmically for 2 minutes. It is useful for strengthening the muscles of the arms and chest.
Finally, you can stand up, bend your back and roll the ball around the room, smoothly moving your palms. Such movements relax the shoulder joints well.

If exercises cause discomfort and severe fatigue, it is better not to take risks and abandon them. Gymnastics can be replaced by breathing exercises, which are allowed at any stage of pregnancy.

Breathing exercises

Study proper breathing it is necessary immediately after you have managed to get pregnant. Having mastered the technique, you can significantly reduce the load on the heart, improve the functioning of the kidneys and other organs, and reduce pain during contractions.

Breathing exercises should be performed lying down, placing a small pillow under your head. It is important to master belly breathing. To do this, you need to slowly inhale and exhale air through your nose, placing one palm on your chest and the other on your abdomen. This will help control that when breathing only the tummy rises and the chest remains motionless.
No less useful is chest breathing, during which the chest, on the contrary, should move and the tummy should remain motionless. It is useful to conduct classes in a calm environment, listening to pleasant music.

Properly selected gymnastics helps maintain a feminine figure and improves well-being throughout pregnancy. A minimal load in the absence of contraindications will only bring benefits, because it prepares the body of the expectant mother for a joyful and important event - the birth of a baby.

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

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

Changes in a woman's body during pregnancy

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

All these changes are natural, and don't worry about extra pounds on the scales. Maintaining a healthy lifestyle will make it easier to endure ongoing changes in the body and general emotional state: a nutritious, balanced diet and exercise or special gymnastics for pregnant.

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

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

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

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

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

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

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

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

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

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

bleeding;
headache or dizziness;

chest pain;
any discomfort.

Recommendations for training in the first trimester of pregnancy

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

Exercises in the first trimester of pregnancy

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

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

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

A set of exercises for pregnant women in the first trimester

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

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

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

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

Joint warm-up

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

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

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

This exercise will help strengthen your pelvic and oblique muscles.

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

This exercise will help strengthen your gluteal muscles and inner side hips.

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

Side plank

This exercise will strengthen your oblique abdominal muscles.

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

This exercise will help strengthen your pectoral muscles.

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

Exercise will help strengthen your back muscles.

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

Cat

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

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

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

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

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

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

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

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

Here are some exercises:

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

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

Stretching

After training it is important to at a relaxed pace pull the muscles. This will help relax them and return their heart rate to their pre-workout state.

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

Exercises for pregnant women (1st trimester) video

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

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

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

During pregnancy, in order to physically prepare your body for the process of childbirth, it is necessary to perform special physical exercises. And start physical training follows from the first days of pregnancy. It is advisable to perform exercises daily, which will help you not only maintain good physical shape, but also significantly improve your emotional balance.

Can pregnant women do exercises?

Is it possible to do exercises during pregnancy? It is not only possible, but also necessary: sports, of course, taking into account the timing, well-being, sets of exercises correctly selected according to the individual characteristics of the body will allow you to maintain shape, relieve stress and stress, will ensure the release of endorphins and, accordingly, improve your mood.

As for the positive effect of exercise on the body of a pregnant woman, several aspects can be noted here. Let's start with the fact that when doing exercises for pregnant women, the muscles of the whole body are involved, which means the risk of stretch marks is minimized. In addition, by performing simple exercises, you train your breathing, which has a very beneficial effect not only on the body of the expectant mother, but also on the child. Thus, by doing exercises, you will not only improve your physical fitness, but also recharge yourself with energy and good mood for the whole day.

The health and well-being of the expectant mother plays a very important role in exercise for pregnant women. So, if you have other diseases that accompany pregnancy, you can postpone exercise for this time, so as not to harm yourself and the unborn baby. Also, before you do physical culture, be sure to undergo an examination by a gynecologist to rule out any pathology and be sure that your physical activity will not harm anyone.

As for the set of exercises for pregnant women, they are often designed taking into account the duration of pregnancy. Thus, sets of exercises for daily exercise are designed for periods: from the moment of conception to 16 weeks; from 16 weeks to 24 weeks; from 24 weeks to 32, that is, immediately before birth.

When choosing a set of exercises that can be found on the Internet, books and other resources, pay attention to the fact that the exercises should not be complex. It is important that the movements are smooth, without sudden movements, unnecessary stress on abdominal cavity and without exercises involving jumping.

When doing exercises, you should feel comfortable and easy. If painful sensations occur, exercise should be stopped immediately. Well, so that the exercises bring not only benefits, but also contribute to a good mood - perform them to the accompaniment of your favorite music at a time convenient for you.

Exercise for pregnant women at home:

- 1st trimester

Usually in the first trimester the greatest “delights” of the new condition occur in the form of morning sickness, toxicosis, constant fatigue and a feeling of weakness, chronic “lack of sleep.” Does it seem to you that the exercises in this case are impossible to perform? And you are very much mistaken: exercise in the 1st trimester of pregnancy, on the contrary, can, if not eliminate, then certainly significantly reduce the above-mentioned unpleasant symptoms pregnancy.

Of course, at first you will have to do the exercises, overpowering yourself: yes. Working out when you can’t think about anything other than an extra half hour of sleep is quite difficult. But, believe me, already in the first few days of such “overpowering” you will definitely feel positive effect sports, which cannot but strengthen the correctness of the chosen path and give strength for the future.

Without stopping your studies when pregnancy occurs, however, remember: the first trimester of pregnancy is a very important and even somewhat dangerous period of bearing a child. Therefore, do not be overzealous: loads must be moderate, movements must be performed smoothly, intense loads excluded. Also, you should not resort to exercises that involve sudden jumps or significant stress on the abdominal muscles - infatuation with exercises of this nature contributes to the appearance of uterine tone and, accordingly, increases the threat of spontaneous abortion.

Please also note that the hormone relaxin, which is responsible for softening the ligaments, is now in full swing in your body. Therefore, be careful with stretching exercises so as not to harm yourself. And do not forget: in any case, it is always better to be on the safe side before performing any physical exercise to consult a doctor. For example, any, even small, loads are strictly prohibited during a multiple pregnancy, if there is a threat of miscarriage, if there is nagging pain in the lower abdomen or bleeding, if anemia has been diagnosed.

- 2nd trimester

By the second trimester, all unpleasant sensations and “troubles” are a thing of the past: the hormonal and emotional background stabilizes, the tormenting nausea goes away, and a surge of strength and energy is observed. But this does not mean at all that you can immediately, forgetting about precautions, rush headlong into fulfilling difficult exercises. Exercise, as before, remains a way to keep fit, shake yourself up, help the body prepare for childbirth and provide for yourself good mood and well-being.

Exercises can be practiced in a variety of ways: using a fitball, using benches or chairs, or on an ottoman. Exercising for pregnant women in the 2nd trimester will help “control” weight, which is very important during pregnancy, prevent the development of edema and improve sleep. In addition, regular exercise is the key to good blood circulation, which means that the baby will receive oxygen and nutrients in the right quantities. Well, don’t forget that even short, daily physical activity is an excellent means of preparing the body for the upcoming birth.

As for the warnings regarding exercise in the second trimester of pregnancy: under no circumstances practice physical activity if your health leaves much to be desired. Experts call placenta previa, anemia and the threat of miscarriage absolute contraindications to playing any sport. It is recommended to stop doing the exercises if you experience pain in the abdomen or lower back, if you experience bloody or spotting brown discharge, if you experience severe fatigue, nausea, shortness of breath or headache.

Yes, and one more important point: even though the tummy is not very big yet, however, now it is better to give up exercises performed while lying on your back or on your stomach. In the first case, you risk squeezing the vena cava, causing dizziness for yourself and hypoxia for the baby; in the second case, there is a high risk of circulatory disorders with subsequent miscarriage.

- 3rd trimester

By the third trimester, a woman probably begins to feel more and more the emerging slowness and clumsiness, the pace of life slows down, activity and “lively” give way to regularity and unhurriedness. Physical activity is now very difficult - big belly makes itself felt more and more strongly. But this is not at all a reason to refuse regular exercise, which, on the contrary, will help maintain physical fitness and add strength.

Definitely, the set of exercises in late pregnancy will have to be reconsidered: excessive intensity in performing exercises and excessive activity are now not only difficult, but also contraindicated. Exercises for pregnant women 3rd trimester - that's all more exercise, providing mastery breathing techniques, exercises designed to prepare muscles and ligaments for an early birth. The starting positions for performing exercises in this period are from a sitting position, standing with support, on all fours. It would be nice to buy a fitball by this time: with this special ball and now doing the exercises will be easier, and in the future it can serve a good purpose more than once, both for the woman and for the child.

Performing exercises when the stomach is already quite large is not only difficult, but also unsafe. This means that the ban on physical activity while lying on the stomach, introduced in the last trimester, is still relevant today. Again, there remains a taboo against performing exercises from a supine position. A new ban also appears: to practice exercises while lying on the wrong side - so as not to increase the already existing pressure of the uterus on the liver.

Remember that at this time any, even the most insignificant, loads are contraindicated if the threat of premature birth has been voiced or placenta previa has been diagnosed. But, even if without these conditions, during exercise, painful sensations appear in the abdomen or lower back, or bloody vaginal discharge is observed, albeit in small quantities - contact your doctor without delay!

If the pregnancy is proceeding well, the specialist has not voiced any threats or concerns, but do not forget about regular physical activity. After exercise - at any time - always do light stretching to consolidate the results and not provoke muscle strain. You can also drink a glass of fortified juice after class.

And in conclusion, we note that sport is a pregnant woman’s best friend. So don't neglect easy charging, but on the contrary, keep yourself in good physical fitness, increase your immunity through sports and simply be healthy!

Especially for- Ira Romaniy

Maintaining a healthy lifestyle (morning and evening walks in the fresh air, eating healthy products, refusal bad habits, performing simple physical exercises) will help you endure pregnancy without complications and give birth to a healthy child. Exercise will help you feel light in your body and give you a good mood during pregnancy. After all, every future mom wants the birth to be easy and to maintain a beautiful figure.

The essence and benefits of training

Not all pregnant girls do exercises, fearing harm to the baby and not even realizing that exercise stress in their situation it only benefits them.

How does exercise help during pregnancy:

But still, before performing physical exercises, you need to consult with a gynecologist who is monitoring the progress of your pregnancy. There may be restrictions that must be adhered to.

Contraindications for physical activity

You should not do physical activity:

If you feel well and have no restrictions, you can start exercising. But still, if you suddenly feel some discomfort, then give up gymnastics for a while and listen to your body. Perhaps this is a muscle reaction to an unusual load. If everything goes away, return to the exercises, but, most importantly, do not overdo it.

All movements should be performed smoothly, without sudden movements. Jumping, vigorous squatting, and heavy lifting should be avoided. If you feel unwell during exercise, you need to take a break, since overwork is contraindicated for pregnant women. Spend more time training your breathing.

At any stage of pregnancy, the following rules must be followed:

When doing gymnastics, you don’t need to strive to lose weight, because the main task- maintaining muscle tone and preparing for childbirth.

If you do not have the time or funds to visit a special center for pregnant women, then you can perform gymnastics yourself.

All periods of pregnancy are unique. In the first weeks after conception, you can start exercising.

It is necessary to start gymnastics in the 1st trimester with breathing exercises and warm-up, but not very actively, in order to eliminate the risk of interruption at an early stage. Besides breathing exercises(bodyflex) will help alleviate the condition of toxicosis.

The second trimester of pregnancy is the most favorable for a woman. Just during this period, the complex simple exercises will help get rid of heaviness in the lower back, back pain due to the increased weight of the fetus.

The 3rd trimester of pregnancy is the most difficult and a woman’s well-being changes for the worse. Clumsiness appears due to weight gain, resulting in heaviness in the legs. Pain in the back and lower back is also characteristic, belching and swelling are bothersome. This condition can be alleviated with the help of gymnastics for pregnant women.

Pregnancy periods are divided into 3 parts: 1st, 2nd and 3rd trimesters. Each of them proceeds differently, therefore, the sets of exercises will differ.

For 1st trimester of pregnancy

The beginning of fetal development is the most dangerous period. Therefore, at this time it is better to limit physical activity. There is no need to perform abdominal exercises in the first 12 weeks, so as not to expose yourself to the threat of miscarriage. During this period, breathing exercises for pregnant women are useful. Exercise in the 1st trimester will help keep the muscles of the legs and hips in good shape.

Complex for 1st trimester:

During the 2nd trimester

The second trimester is the safest for exercise. You can begin to increase the load and strengthen the pelvic muscles.

If urinary incontinence occurs during this period, exercises will help restore muscle tone. Kegel exercises are good - you need to tense and relax pelvic muscles. The exercise should be performed up to three approaches a day, 20 times.

During this period, a woman may feel awkward as the uterus gradually enlarges. To prevent such sensations, it is recommended to perform gymnastics in a bandage.

It is necessary to temporarily exclude exercises with loads on one leg. You should also not lie on your back for a long time, so that the heavy uterus does not put pressure on the vena cava, and the fetus does not experience a lack of oxygen.

Exercises:

Exercises for the 3rd trimester

In the late 3rd trimester of pregnancy, the belly has increased significantly and it becomes difficult for a woman to climb stairs, turn around and sleep at night. Simple charging it becomes difficult to do. During this period, you can feel more graceful and lighter with the help of gymnastics on a ball - fitball.

Gymnastics for the third trimester of pregnancy are of two types: for all muscle groups and breathing exercises. In addition to the ball, you need dumbbells up to 1 kg or plastic bottles(volume 500 ml) with sand.

Exercises for expectant mothers:

Regular respiratory complex will help you calm down after gymnastics, and during childbirth - reduce pain.

Breathing exercises:

You need to perform breathing exercises daily for no more than 10 minutes. This will saturate your blood with oxygen. Holding your breath is strictly prohibited, since the child may suffer from a lack of oxygen because of this. The duration of the entire set of exercises should not exceed 30 minutes every day, including warm-up and bodyflex.

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