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Exercise in early pregnancy. Exercise during pregnancy

Modern married couples are increasingly taking a responsible approach to the issue of future parenthood, preferring to plan a pregnancy. This fact testifies to the awareness of partners, and also makes it possible to physically and emotionally prepare for the upcoming expectation and meeting of the baby.

Gynecologists recommend expectant mothers to strengthen the body in any way possible - dancing, swimming, aerobic complex, yoga and even regular walking (at least 2 hours) for fresh air. Exercises to prepare for pregnancy should be aimed at working out the muscles that undergo maximum stress during the gestation period - the press, back, legs, shoulder girdle. Do not interfere with the development of breathing exercises. Experts recommend putting your thoughts and emotions in order. Reach peace of mind and harmony to the expectant mother helps the technique of yoga, meditation, turning inward. For many women, a difficult, sometimes impossible task is the ability to relax, which will certainly be needed in the birth process. Therefore, in parallel with strengthening, you should learn muscle relaxation.

Exercises to prepare for pregnancy include working the pelvic floor muscles. Eliminate blood stasis in the pelvic area, strengthen the area of the perineum and vaginal muscles allow:

famous Kegel exercises;
also yoga practices “uddiyana” (standing with support on bent knees: on exhalation, pulling the diaphragm to the back and up under the ribs) and “nauli” (also pushing the transverse abdominal muscle forward and rolling the resulting tourniquet to the sides).

The latest technique, supplemented by the suction process, helps women who are trying to conceive long time get pregnant unsuccessfully.

What exercises to do during pregnancy?

According to obstetrician-gynecologists, if a woman did not engage in physical training before pregnancy, then it is never too late to start. Any gymnastics complex in anticipation of a baby should be based on the basic rules:

increase the load should be gradual and appropriate to your own feelings of comfort. When exercising at a calm pace without krepatura and overstrain, the desire to continue doing exercises during pregnancy will not disappear;
training should always begin with a general warm-up to reduce the risk of injuring the joints and muscles;
pick your rhythm, especially group lessons and the desire to keep up (remember the principle of non-violence: it is important how you feel, your body, how pleasant and comfortable you are, and not just how fast and how much others do the exercise);
after classes, cheerfulness, joy, activity should come. Feeling overwhelmed, tired will be clear signs of excessive zeal or the wrong approach;
any practice should end with relaxation.

To the question, what exercises to do during pregnancy? - gynecologists recommend the following complexes:

developing the habit of correct posture - throughout the day we stretch with the top up, our gaze is fixed in front of us, we do not raise our chin, we slightly move the pelvis forward, we straighten our shoulders back and relax, our knees are half bent. This position of the body will avoid pain in the spine;
strengthening the press - push-ups from the wall or lying on your back (the back and lower back are firmly pressed to the floor, the arms are located along the body), lower the bent knees to the right and left;
stretching the perineum - while sitting in Turkish, alternately lift the left and right hand above your head or do squats with a straight back and feet firmly pressed to the floor;
track the tension and relaxation of different muscle groups, such focusing of attention will teach you to control your own body.

A set of exercises during pregnancy

Before starting active training, you should consult a gynecologist for women with cardiovascular pathologies, diabetes, hypertension and colds.

Exercise during pregnancy is prohibited for the following contraindications:

there is a risk of miscarriage or premature labor activity;
a painful condition (even a slight cold, slight malaise, etc.);
pain in the lower abdomen and lower back, especially of a pulling nature;
identified weakness of the cervix;
refrain from physical activity on days corresponding to menstrual bleeding;
placental presentation by ultrasound.

Perform a set of exercises during pregnancy in the absence of contraindications to physical activity should be within an hour, if desired, two to three times a week. Regular exercises serve as an excellent prevention of constipation, pain syndromes in various parts of the spine, varicose veins, etc.

The training complex should consist of exercises:

on the cervical spine - these are slow turns and head rotations;
correcting posture and developing flexibility - good helper there will be a gymnastic stick, which is held in front of you in straight arms, and then pulled back over your head. The exercise is complicated by reducing the distance between the grip of the hands;
rotation with straight arms and with hands on the shoulders - they perfectly develop the forearm area;
training the pelvic area - bringing the hips forward, backward, to the sides, describing the pelvis in a semicircle in front / behind and rotating in a circle;
strengthening the legs and buttocks - squats with feet firmly pressed to the floor (knees laid to the sides, the angle between the thigh and lower leg is at least 90 degrees);
stretching the perineum - sitting on the floor with a straight back, bend your knees, press your heels to the pelvis and try to put your knees on the floor as much as possible;
working out the upper and lower press (for example, performing a "bike") - care should be taken on later dates pregnancy, so as not to provoke hypoxia in the fetus;
stretching of all muscle groups.

The described set of exercises during pregnancy is best compiled in consultation with the doctor, based on the characteristics of your body and individual needs.

Exercise in early pregnancy

The beginning of gestation is a period of colossal restructuring in female body, often bringing ailments in the form of nausea, discomfort in the lower abdomen and lower back, weakness, etc. Physically train your body general weakness not all of the fair sex are capable. Expectant mothers with poor health or who did not train at all before pregnancy are advised by doctors to limit themselves to breathing practices.

Why active exercise is not allowed early dates pregnancy? The fact is that more miscarriages occur early. Load even absolutely healthy body after conception should be gradual: start with 15 minutes, and then gradually increase the training time, focusing on your own feelings and positive emotions. At the beginning of gestation, Pilates and yoga are ideal. Women who exercised before pregnancy will also have to adapt the exercises to the new position in order to eliminate the slightest stress and discomfort.

Prohibited exercises during pregnancy during the formation of the placenta and attachment of the fetal egg:

use of a vibration platform;
dance ligaments with "shaking";
jumps, jumps, etc.;
exhausting running and strength fitness;
the use of weighting agents.

Already at the beginning of pregnancy, you can enroll in a group for preparing for childbirth, where, under the guidance of an instructor, you will be offered a light aerobic complex combined with stretching, tonic movements and breathing techniques. Swimming in the pool can be a good alternative.

Exercise during pregnancy in the 1st trimester

In the first trimester, it is necessary to exclude movements that create strong tension in the abdomen. Women practicing yoga can do most asanas, but without deep backbends with arms, without raising both legs, without holding the breath. Some experts recommend avoiding inverted positions from the first weeks of gestation.

Exercises during pregnancy in the 1st trimester approximate complex:

strengthening the inner thighs - not a deep squat against a wall or back of a chair (it is important to keep your back straight and your heels pressed to the floor; knees are laid apart);
improvement of blood supply to the small pelvis, muscle stretching - circles with the pelvis on half-bent legs;
prevention of varicose veins - walking on toes, heels, outer / inner side of the foot, rotation of the feet in a sitting position, lifting small objects with toes;
strengthening of the mammary glands - the palms are connected at chest level, with inhalation we press the palm on the palm as much as possible, while exhaling - we relax;
strengthening the oblique muscles of the abdomen - from a standing position, legs together, arms to the sides, the working leg should be taken forward / to the side / back (i.e. the legs will cross). In this case, the body is motionless.

Performing exercises during pregnancy, you should not rush, do a large number of approaches. Watch your feelings, changes in the body, enjoy physical training. Passing every movement through yourself, self-correction is an integral part of every lesson for a future mother to achieve excellent health, stay in good shape and in a great mood.

Exercise during pregnancy in the 2nd trimester

The second period of gestation is characterized by an improvement in the general condition, a surge of strength, stabilization of the hormonal background and the formation of a placenta that reliably protects the baby. Physical activity, which has a beneficial effect on the quality of sleep, and prevents the development of edema and diabetes, will come in handy.

Exercise during 2nd trimester pregnancy should not include prolonged lying on your back due to the possibility oxygen starvation in the fetus, resulting from the pressure of the uterus on large vessels. Exercises on the back, as well as squats, should be avoided due to the adverse effect on the circulation of the legs.

Exercises during pregnancy in the 2nd trimester according to sports:

Pilates and yoga - perfectly energize, relieve shortness of breath, gently stretch and strengthen muscles. Preference is given to asanas for opening the pelvis, maintaining posture, strengthening the spinal column. Centering movements on the side, squatting and using a fitball will eliminate pain in the spine, work out the muscles of the pelvic floor and the press;
dancing - the ideal option would be a belly dance, a Latin American direction without heels, a waltz. It is better to refuse flamenco, rock and roll, Irish dance;
power load - it is permissible to work with the muscles of the arms, abdomen, hips, chest and shoulder girdle without sharp attacks and movements, preferably under the supervision of a competent instructor. You should not be zealous and use heavy dumbbells;
aerobic training - excludes traumatic and active sports (snowboarding, skating, etc.). An alternative would be outdoor walking, exercise bike, water aerobics.

When choosing a section to your liking, do not forget about comfortable natural underwear and pulse counting (the norm is up to 130 beats / min).

Exercise during pregnancy in the 3rd trimester

In the absence of medical contraindications, the last months of gestation must be spent in the physical preparation of the body before childbirth. Features of gymnastics in this period:

attention is directed to the study of the pelvic muscles, actively involved in labor;
learning to breathe properly should be no later than the sixth month;
in the last trimester, exercises are performed while sitting, standing on all fours or in a standing position. Supports, rollers, etc. are actively used.

Exercises during pregnancy of the 3rd trimester exclude the complex for muscle stretching and intense training. Such a restriction is introduced to prevent the appearance of stretch marks or stretch marks on the skin, which develop under the influence of progesterone. Contraindications to physical activity will be:

toxicosis;
any acute inflammation;
polyhydramnios;
the risk of spontaneous abortion;
high arterial pressure;
multiple pregnancy.

It is advisable to choose exercises during pregnancy in the 3rd trimester individually, because the volume of the abdomen and well-being are different for everyone. The developed complex should be carried out under the supervision of an experienced instructor who will monitor the posture of the expectant mother and correct inaccuracies that can harm when moving. During this period, you may need an assistant partner for classes, as well as a fitball. On the ball, rotations of the pelvis are performed, rapid breathing open mouth(imitation of a breathless dog) and train the respiratory rhythm for contractions (in a relaxed state, take a deep breath, and then slowly exhale).

Exercises for swelling during pregnancy

A common problem when carrying a baby is swelling. To reduce swelling of the ankles, circular rotations are performed with the feet, and they also describe circles with their feet clockwise while pulling the socks towards themselves (when the sock is pulled away from you, it is possible to feel cramps).

Effective exercises for edema during pregnancy, performed in the pool. Water aerobics has a beneficial effect on the ligaments, gives a feeling of lightness and weightlessness, which is why many women in position like it so much.

Women prone to puffiness should unload their legs during the day. To do this, it is enough to put your legs on a hill in a supine position, lean against a wall, or simply lift them up. Exercises during pregnancy in case of edema:

regular walking;
swimming;
rolls with both feet from heel to toe for at least 2 minutes;
the “cat” pose on all fours (while inhaling, bend your back and lower your stomach down, while exhaling, make your back round and stretch your crown down);
static stay up to 15 minutes in the knee-elbow position.

Breathing exercises during pregnancy

The practice of breathing during pregnancy plays an important role in helping a woman to relax, learn to control her body, preparing for the upcoming labor activity. Proper breathing is the easiest way to relieve contractions and improve oxygenation of the placenta.

Breathing exercises during pregnancy include the development of the following techniques:

learn to separate chest (diaphragmatic) and belly (abdominal) breathing - you can train lying on your back or in a sitting position, to hone your skill, put one hand on your chest and the other on your stomach;
abdominal breathing with an extended exhalation - useful in the first and second stages of childbirth;
exhale with lips folded into a tube - such respiratory control helps the woman in labor in the most difficult period, when the baby's head is preparing to be born;
breathing-vibration with singing sounds - a kind of dynamic meditation, leading to relaxation of the whole body;
stepped / intermittent breathing - inhalation is carried out in jerks in two stages, exhalation is single and prolonged;
dog-like breathing - wide open mouth with outstretched tongue.

You should learn breathing techniques for no more than 10 minutes a day, so as not to reduce the concentration of carbon dioxide and not provoke dizziness.

Exercises for weight loss during pregnancy

Recent medical studies claim that it is possible and necessary to get rid of excess weight during gestation. Of course, if your body weight was normal before conception, then there is absolutely no reason to think about losing weight, it is enough to control the weight gain during pregnancy.

It is possible to reduce weight during the gestation period only for medical reasons, strictly under medical supervision and in compliance with all precautions. Positive aspects of weight loss during pregnancy:

consumption of the maximum amount of vegetables and fruits provides all the vitamins, and also eliminates extra pounds;
exercises during pregnancy give muscle tone, improve sleep quality and general psycho-emotional state;
playing sports prevents the development of gestational diabetes, which often complicates the process of childbirth.

Women whose weight before pregnancy corresponded to the norm or hardly reached the required indicators are strongly discouraged from losing weight, which can deprive the baby of vital nutrients.

Exercises for weight loss during pregnancy combine the principles of strength and aerobic exercise. For achievement desired result it is desirable to break the training complex into two power and two aerobic classes per week. Before starting training, a consultation with a doctor is required. The ideal option would be to perform physical exercises under the guidance of an experienced instructor.

Exercises for the buttocks during pregnancy

The following exercises for the buttocks during pregnancy will help strengthen the hips:

squats - feet shoulder-width apart, feet firmly pressed to the floor. It is important that the knees do not form an acute angle and do not protrude beyond the toes. We keep our back straight, we reach forward for our hands;
squat with one leg forward - bring one leg forward 20 cm. In the process of squatting, the front leg forms an angle of 90 degrees, the knee of the back leg reaches for the floor. Important: the back is straight, the weight of the body is on the leg in front, i.e. the foot does not come off the floor;
side lunges - legs shoulder-width apart, feet parallel, socks "look" forward. Step to the side and sit down at the same time;
rises to a platform up to 30 cm high - standing facing the platform, step with one foot on its surface and pull up the second leg, lower yourself to the floor and repeat the exercise with the other working leg;
side swings - lying on your side, legs extended. Raise the upper straight leg up, fix the position for 10 seconds. For convenience, rest your head on your elbow.

To increase the effectiveness of exercises during pregnancy, you can perform with dumbbells and weights on your legs up to 2 kg. In some cases, it is convenient to use a support - a chair, a wall, etc.

leg exercises during pregnancy

Strengthening the legs before and during pregnancy is given Special attention. To support the weight of a baby growing monthly in the womb, after birth to rock him in her arms and take daily walks, mother's legs will need a lot of endurance.

Leg exercises during pregnancy should not only be of a strengthening nature, but also include stretching. Physical activity on the legs during pregnancy prevents the occurrence of cramps, relieves heaviness and fatigue. To complete the complex, 10 minutes a day is enough:

working out the muscles of the calves and ankle - lying on your side, rest your head on your hand, passive leg bent at the knee at 90 degrees. Raise the active leg vertically up and make circular movements with the foot clockwise / counterclockwise;
working out the arch of the foot, ankle and calves - sitting on the floor, legs extended forward, emphasis on the hands behind. We squeeze our toes as if we were holding a pencil, and then we try to reach the floor with the tips;
working out the calf muscle - we keep ourselves standing facing the wall or holding on to the back of the chair. We rise on our toes (shoulders and body are relaxed), fix the position for 10 seconds and lower ourselves without touching the floor with our heels.

Simple exercises during pregnancy for the legs will allow you to feel great throughout the entire gestation period.

Exercises for the hips during pregnancy

leg swings from a lying position on your side (if possible, it is good to hold the leg in the maximum position for 10-15 seconds). Bend the non-working leg at the knee at a right angle, rest your head on your hand;
raising the pelvis while lying on your back with legs bent at the knees;
standing side swings are performed with support (a chair, chair back, etc.), we take the leg as far as possible to the side and fix the position for a few seconds;
not ideal deep squats with a straight back in an amount of up to 8 repetitions (do not tear off the heels from the floor);
lying with bent legs - we spread our legs to the sides, tearing our socks off the floor, hold it as low as possible to the floor (to complicate this exercise you can straighten your legs);
lunge forward - one leg is located in front, socks "look" straight. We perform squats, the front leg bends to 90 degrees, the knee of the back leg stretches to the floor;
we sit on the left / right thigh from a kneeling position, hands are located at the waist;
in the knee-wrist position - tear one leg off the floor and pull the heel up, while the bending angle of the working leg remains 90 degrees, straighten the leg to the side and touch the floor. Make sure your back doesn't arch.

Abs exercises during pregnancy

Tightened abdominal muscles help in childbirth, but they should be pumped long before the onset of conception. Even if before pregnancy you regularly strengthened the press, then during gestation, you should continue the lesson in a lightweight version.

The ability to perform abdominal exercises during pregnancy depends on medical recommendations and the health of the expectant mother. In the first trimester, it is not worth strengthening the muscle corset in order to avoid spontaneous abortion. After the formation of the placenta (approximately the third or fourth month), you can start exercising in the absence of obvious contraindications. It should be noted that working with the lower press in horizontal position on the back is prohibited. An alternative option would be to raise your legs while sitting on a chair with support.

Intense training is also a kind of stress for the body, especially in the process of prenatal restructuring. Therefore, if you feel an increased heartbeat, shortness of breath, increased physical exhaustion, etc., stop trying to catch up on lost cubes and replace exhausting exercises with daily walks.

Strengthening exercises during pregnancy for the abdominal muscles are prohibited:

with the threat of miscarriage;
in case of increased uterine tone;
in the presence of spotting, bloody discharge from the vagina;
if there is pain in the lower abdomen.

Breast exercises during pregnancy

To prevent sagging breasts in the postpartum period, it is important to strengthen the muscular corset in the process of bearing a baby. The following chest exercises during pregnancy allow you to keep your muscles in good shape:

squeeze with force the palms closed at chest level;
push-ups from the wall;
push-ups from the floor (kneeling, back straight);
squeezing a small ball - sitting on the floor with a straight spine, squeeze the ball as hard as possible at the level of the navel, chest and above the head;
swing your arms up, to the sides;
circular movements of the hands;
in a standing position, feet shoulder-width apart, bend your arms at the elbows and raise them until right angle(i.e., the hands are perpendicular and the forearm is parallel to the floor);
standing on your feet with a straight back, stretch your arms to the sides with clenched fists. Make circular movements with your hands, describing a small circle;
lying on your back with legs bent at the knees - straighten your arms up (you can take dumbbells) and spread them apart without touching the floor;
while sitting, raise your hands with dumbbells up, put them behind your head, slowly bending your arms (elbows as close to the body as possible).

Birch exercise during pregnancy

Inverted postures, which include a birch, are not advisable to perform in the later stages of gestation. When the uterus becomes heavy, some women experience lowering when doing a shoulder stand or back rest. blood pressure which reduces blood flow to the fetus. For this reason, the birch pose should be abandoned from the fourth month of gestation.

Birch exercise during pregnancy can interrupt the natural downward flow of subtle energy, which is necessary for normal childbirth. A number of experts are categorically against inverted poses.

However, there is a strong indication for performing this exercise during pregnancy - this is the wrong position of the fetus. In order to turn the baby in the mother's womb, they practice a cat, a birch. The main thing is not to train for the coming sleep, so as not to increase the activity of your child.

Exercises for the spine during pregnancy

Few of the fair sex can boast of perfect posture. With the onset of pregnancy, the load on the muscles, ligaments, and spinal column increases significantly. A woman in position notes a change in the center of gravity, a kind of “knocking off” the buttocks back (“duck gait”), rounding of the chest forward. Such changes in the body often give pain in various parts of the spine.

“cat” is probably the most popular movement from childhood. On inspiration, we arch our back upwards (the cat is angry), on exhalation we bend the lower back (the cat is kind);
child yoga pose - helps to relax the lumbar region as much as possible. Suitable for a period when the stomach is still small. From a kneeling position, lower the body and head down. The arms are relaxed along the body, palms up;
tilting/rotating the head - helps to develop the cervical region and get rid of discomfort. Do not make a large amplitude of movements and do not throw your head back to avoid dizziness;
placing straight arms (take a stick or a towel) behind the head and further behind the line of the shoulders eliminates discomfort in the thoracic region.

As for exercises during pregnancy with twists of any part of the spine, they can be performed in the absence of contraindications.

Exercises for the lower back during pregnancy

With the appearance of pain in the lower back, the expectant mother should consult a gynecologist. Such discomfort, of course, can be caused by an increase in load (especially relevant for late gestation periods) or softening of the ligaments. However, this symptom often indicates problems with the kidneys, pancreas and other pathologies.

If the disease is excluded, the doctor may recommend exercises for the lower back during pregnancy:

standing on all fours, arms and legs shoulder-width apart, while inhaling we bend in the shoulder blades and stretch the lower back / “tail” up, and on the exhale we relax;
wagging the "tail" in the knee-elbow position;
from a position on all fours, we move our hands to the side, the body moves closer to the hips, we try to see the “tail”;
in a handstand on all fours, we relax the upper body and lower back (all the load is concentrated on the legs), swing ourselves from side to side, leaving the knees motionless. We breathe smoothly without jerks, the stomach is relaxed;
in the knee-elbow position, we take the leg bent at the knee as far as possible to the side. Do not strain the shin.

It is good to perform exercises during pregnancy to strengthen and unload lumbar in the pool, where training takes place without additional pressure on the joints.

Exercises for constipation during pregnancy

A common nuisance during gestation is constipation. Special exercises for constipation during pregnancy help to cope with this problem:

sit down with your back against the wall, bend your legs at the knees, connect your feet. Spread your knees to the sides, hands at the level of the navel. We inhale through the stomach (the chest is motionless) and exhale through the stomach. Repeat three minutes twice a day;
in the supine position with straight legs, when inhaling, bend one leg and pull the knee to the shoulder of the same side. We take the thigh a little to the side and help ourselves with our hand. Repeat up to 20 times with each leg;
sitting on a towel roll (back at some distance from the wall), legs bent at the knees and laid aside, feet together. The hands are on the knees. We take a deep breath. On the exhale, we turn to the right along with the head, while the left hand rests on the right knee. Inhale and return to starting position. Perform up to 20 times in each direction;
lie on your back with knees bent (feet on the floor slightly wider than shoulders), hands palms up to the sides. While inhaling, we spread our knees and try to reach them to the floor. Do up to 20 times.

The described exercises during pregnancy from constipation can be a good substitute for drug stimulation and become an excellent preventive workout.

Exercises for the kidneys during pregnancy

Physiologically correctly developing pregnancy has a beneficial effect on the physical, mental state of a woman. Among the complications, the first place is occupied by problems of the urinary system, manifested in the form of edema, an increase in protein in the urine, and impaired urine outflow. The cause of frequent urge to urinate is not only pressure from the growing uterus and impaired venous circulation in the pelvic organs, but also the action of pregnancy hormones - progesterone and estrogen.

Methods for preventing the pathology of the urinary system are exercises for the kidneys during pregnancy, which are recommended to be performed daily:

pose on all fours - allows you to reduce pressure on the bladder, completely relax the whole body. Stay in it for up to 15 minutes;
lying on your back - hands are behind the head, bend the legs at the knees and pull them to the stomach for a few seconds;
sitting on the carpet - inhale to spread your legs to the sides and raise your arms up, as you exhale, lean forward and try to reach the toe with a straight back;
in the supine position (hands under the head) - raise one leg 45 degrees from the floor and perform circular rotations clockwise / counterclockwise;
standing on all fours - stretch one straight leg and describe a small circle with it;
standing on straight legs (use a chair as a side support) - feet together, hold on to the back of the chair with one hand, while exhaling, push the opposite arm and leg forward at the same time.

When mastering and performing exercises during pregnancy to prevent kidney pathologies, avoid sudden movements, do not rush, listen to your body.

Contraindicated exercises during pregnancy

Physical education during gestation may be prohibited only in cases that threaten the health or life of the mother and baby. These conditions include a number of pathologies of pregnancy itself (weak cervix, placental presentation, etc.), bad feeling mothers (pressure surges, fatigue, etc.). Before performing any training complex, it is recommended to consult a specialist.

Contraindicated exercises during pregnancy:

active movements that can lead to injury - running, jumping, jumping, swinging, excessively deep squats;
twisting, tilting - can provoke an increased uterine tone;
diving, scuba diving - are the cause of oxygen starvation of the baby;
inverted asanas and stretching are considered factors influencing premature birth or miscarriage;
swimming with sharp movements (butterfly, breaststroke);
with lifting weights.

You should stop exercising during pregnancy immediately if one of the following symptoms is detected:

pain of any nature and localization, including headache;
the appearance of shortness of breath;
state before fainting;
the appearance of bleeding;
difficulties with movement;
lumbar pain syndrome;
the beginning of fights;
detection of prolonged fading of the fetus (during the physical activity of the mother, the baby most often subsides).

It is better to discuss the appearance of any discomfort with a gynecologist, and train under the supervision of an experienced and competent instructor.

Abortion Exercises

Unwanted termination of pregnancy can be triggered by heavy physical exertion, enhanced strength training, injuries, active or dynamic movements, as well as the use of weights in fitness.

The following abortion exercises are at risk:

with vibration and shaking of the body (for example, sports dancing);
accompanied by a blow, a possible fall (equestrian sport, mountaineering, etc.);
any kind of struggle;
sports with weight lifting.

Pregnant women should physically load themselves based on the gestation period, individual characteristics of the body and medical recommendations. That is why it is better to attend special classes for pregnant women, where all of the above factors are taken into account and they can form an individual training program.

A woman should monitor the resulting discomfort in the process of practicing exercises. Physical activity should bring only a surge of strength and positive emotions, otherwise it will not give a positive result.

Kegel exercises during pregnancy

Kegel exercises have gained their popularity as an affordable practice that helps in labor and improves muscle tone after the baby is born.

What is the secret of easy childbirth? As it turned out in the ability to control the muscles of the pelvic floor, namely: to alternately strain and relax the perineum. When moving into practice, it is important to ensure that no other muscles are involved in the workout (i.e. no tension in the legs, buttocks and abdomen). On initial stage Kegel exercises during pregnancy are mastered in the supine position. Take a pose with bent knees, slightly spread your legs to the sides. Tighten and hold the muscles of the perineum (similar to what you experience with forced interruption of urination) for up to 15 seconds. Learn to separate the work of the muscles surrounding the anus and the vagina (perform alternate tension-relaxation of these zones). Between sets, do not forget about complete muscle relaxation, which will be no less important during childbirth.

The most important thing in training is their regularity. When practicing skills, do not rush, do not rush, cover the whole body with attention, do not allow clamps and tension even on the face. From a lying position, move to a knee-elbow position, then squatting. Having brought the exercises to perfection, you can train anywhere - in line, on a walk, sitting in transport.

Exercises for pregnant women in trimesters differ in their intensity and nature of the loads. If you want to keep in good shape and well-being for all 9 months and easily survive childbirth, do not forget about simple gymnastics. Consider the exercises recommended by gynecologists and sports trainers for a particular period of pregnancy.

1 trimester

The first 12-14 weeks of embryo development are the most dangerous for it. That is why it is recommended to limit physical activity during this period. In no case should you put a load on the press, this can provoke spontaneous miscarriage. But you can train your hips and perform breathing exercises that are very useful and necessary for expectant mothers.

So, exercises for pregnant women 1 trimester are simple and effective.

1. To perform, you will need a chair with a back. Leaning your hands on the back of a chair, perform not very deep squats with your legs apart. It is recommended to alternate this exercise with lifting on the toes.

2. We strengthen the muscles of the chest and improve its shape. It is no secret that during the period of bearing a child and after childbirth, in many women, the breasts lose their shape. This is unlikely to happen if this simple exercise. Bring your hands together at chest level, close your palms. The exercise is to try to close your palms as much as possible, during the execution you can feel how the pectoral muscles work.

3. Exercise for the oblique muscles of the abdomen. Leaning on the back of the chair, cross your leg forward, then sideways and back. This serves as a prevention of stretch marks and a good preparation for childbirth.

4. Rotation of the pelvis. Everything is very simple - perform circular movements with the pelvis in one direction and in the other. Feet shoulder-width apart and slightly bent at the knees.

5. And this exercise can be performed in any quantity, at any time and almost anywhere. Perform circular rotations with your feet. Get up on your toes, you can even sit. This helps to avoid varicose veins and leg cramps. Especially recommended for women who spend a lot of time in a sitting position.

2 trimester

Let's continue our short review and consider the recommended exercises for pregnant women in the 2nd trimester. It is this period that is the safest during pregnancy and favorable for physical activity. The risk of a threatened miscarriage is quite low, and women feel good - the symptoms of early toxicosis have already disappeared, and the psychological state has improved due to awareness of their situation and all the joy that lies ahead.

Exercises for the second trimester are aimed primarily at the pelvic area. Their regular implementation helps to avoid such a nuisance as urinary incontinence, which often occurs in women who give birth again over the age of 30-35 years. The result will be most effective if, along with the following, perform Kegel exercises.

It is recommended to exclude exercises where the load falls on one leg and engage in a bandage, starting from 16-18 weeks, when the uterus is already growing significantly, and the expectant mother becomes less agile. Lying on your back, it is also not recommended to do exercises, only on your side, so that the uterus does not squeeze the vena cava and does not provoke a lack of oxygen in the fetus.

1. We start with a warm-up. Sit on a hard surface and cross your legs in front of you. Perform head turns to one side and the other. The next exercise is smooth body turns with arms spread apart.

2. The next exercise - sit in the pose of a little mermaid and stretch your hand up as you inhale, as you exhale, put it behind your head.

3. For the oblique muscles of the abdomen in the second trimester, the exercise is somewhat different. It is performed lying on its side, hands lie on top of each other and stretched forward. You need to turn the upper arm 180 degrees by moving the body, then return it to its original position.

4. Exercise for the muscles of the chest (see the first trimester).

5. Sit in such a way that the buttocks are on the heels. Stretch your arms forward and touch your forehead to the floor. This has a great relaxing effect. The legs at the knees can be slightly apart so that the tummy lies between them.

3rd trimester

Childbirth is approaching, weight is growing, even the simplest exercises become boring and hard. But here exercises for pregnant women on a fitball come to the rescue - on a special gymnastic ball. You can perform them yourself at home (you just have to purchase a ball first), or in a pregnancy center. Why fitball, and not the usual exercises. It can also be performed, but fitball exercises are more effective and interesting. In addition, classes on the gymnastic ball are very convenient and comfortable for expectant mothers during long periods of pregnancy. The recommended exercises can be figuratively divided into three categories: for the buttocks and thighs, for the arms, for the chest.

1. You will need light dumbbells, weighing no more than 1 kilogram. Sitting on the ball, you need to alternately bend your arms.

2. Sitting on the floor in a Turkish style, squeeze the ball lightly and rhythmically with your hands - this is an excellent simple exercise for the pectoral muscles.

3. If you are not too uncomfortable to lie on your back, then you can try to do this exercise for 1-2 minutes, this is an excellent prevention of varicose veins. Lying on your back, you need to put your foot on the ball and roll it back and forth or make circular movements.

Do not forget that exercises for pregnant women in the 3rd trimester very often cause uterine tone, such is physiology. If you feel pain, pulse quickened, immediately stop warming up. In this case, it is better to do breathing exercises, we will talk about it below. There are also medical contraindications to any type of physical activity, they should always be remembered.

1. Some chronic diseases (therefore, before starting training, you should talk to your doctor).

2. With pronounced early toxicosis.

3. When spotting from the vagina.

4. With late toxicosis (preeclampsia).

5. With polyhydramnios.

And finally, breathing exercises. They serve as a kind of relaxation. If you breathe correctly at all stages in childbirth, you can significantly reduce the pain effect. But without regular training and concentration, this is almost impossible.

1. Diaphragmatic breathing. Place one hand on your stomach and the other on your chest and take deep breaths in and out. Make sure that when you inhale, only the stomach rises, and the chest remains motionless. Breathe through your nose.

2. Chest breathing.

a) Put your palms on your ribs, spread your elbows to the sides. When breathing, the elbows should slide to the sides, while the stomach and chest remain in the same position.

b) Place one hand on the chest, the other on the stomach. When inhaling, the chest rises, the stomach is motionless.

It is very important, when performing breathing exercises, not to hold your breath, otherwise the child may experience hypoxia. The duration of the lessons is 30-40 minutes.

Pregnancy is a very important moment in the life of every woman. After all, she should worry not only about herself, but also about the unborn baby. Everyone knows that a pregnant woman needs to eat well and eat right and spend more time outdoors. But what not to do during pregnancy, so as not to harm your baby, is of interest to many expectant mothers.

It is recommended to exclude exercises where the load falls on one leg and engage in a bandage, starting from 16-18 weeks, when the uterus already grows significantly and becomes less agile. Lying on your back, it is also not recommended to do exercises, only on your side, so that the uterus does not squeeze the vena cava and does not provoke a lack of oxygen in the fetus.

1. We start with a warm-up. Sit on a hard surface and cross your legs in front of you. Perform head turns to one side and the other. The next exercise is smooth body turns with arms spread apart.

2. The next exercise - sit in the pose of a little mermaid and stretch your hand up as you inhale, as you exhale, put it behind your head.

4. Exercise for the muscles of the chest (see the first trimester).

1. You will need light dumbbells, weighing no more than 1 kilogram. Sitting on the ball, you need to alternately bend your arms.

2. Sitting on the floor in a Turkish style, squeeze the ball lightly and rhythmically with your hands - this is an excellent simple exercise for the pectoral muscles.

1. Some chronic diseases (therefore, before starting training, you should talk to your doctor).

2. With pronounced early toxicosis.

3. With bloody discharge from.

4. With late toxicosis (preeclampsia).

5. With polyhydramnios.

2. Chest breathing.

a) Put your palms on your ribs, spread your elbows to the sides. When breathing, the elbows should slide to the sides, while the stomach and chest remain in the same position.

b) Place one hand on the chest, the other on the stomach. When inhaling, the chest rises, the stomach is motionless.

It is very important, when performing breathing exercises, not to hold your breath, otherwise you may experience hypoxia. The duration of the lessons is 30-40 minutes.

Gymnastics for expectant mothers

Life in motion is the key to health and longevity. You understand this very well and try to include physical exercises and sports in your daily routine. But when pregnancy occurs, every woman wonders what pace of physical activity is acceptable in an “interesting position”. First of all, let's figure out whether sport is a danger or a boon for you. Can pregnant women exercise?

During the normal course of pregnancy, changes occur in the woman's body, which are the result of the adaptation of the mother's body to the new conditions of existence associated with the development of the fetus. During pregnancy, all organs function normally, but with increased stress. Physical education is of great importance for maintaining and strengthening the health of a pregnant woman. Observations have shown that in women who are engaged in special gymnastics during pregnancy, childbirth proceeds faster and easier. And in the postpartum period, they are less likely to experience complications.

In the antenatal clinic, they always warn that you can go in for sports only in cases where the pregnancy proceeds without complications. Physical exercise for pregnant women help to strengthen nervous system, improving breathing and heart function, developing abdominal muscles. They are especially useful for those women who lead a sedentary and sedentary lifestyle.
Physical exercise for pregnant women is best done in the morning, shortly after sleep. A special method of physical therapy has been developed, which contains a set of physical exercises for pregnant women with different gestation periods: up to 16 weeks, from 16 to 24, from 24 to 32, from 32 to 36 weeks, as well as in periods of the second-third, fourth-fifth and sixth to seventh weeks postpartum.

Fitness classes for pregnant women can be carried out by a group method or independently at home. With the latter method, a woman should periodically visit a physiotherapy doctor.

What exercises can be done during pregnancy?

Here are some useful exercises for pregnant women:

Exercise number 1. Feet shoulder-width apart, arms raised up, sit down a little - inhale and lower your hands down. We straighten up - and exhale. Repeat the exercise three times.
Exercise number 2. Feet shoulder-width apart, arms extended back into the lock. We make tilts of the head: up-down, right-left. All 6-8 times.
Exercise number 3. Feet shoulder-width apart, perform half-squats with half-rotation of the shoulders - back (semicircle of the shoulders).
Exercise number 4. Feet shoulder width apart, socks forward. Squatting, raise your arms up, bending at the elbows. Repeat 8-10 times. This is an exercise for the muscles of the shoulders, hips and buttocks for pregnant women.
Exercise number 5. Legs together. We do lunges back alternately with each leg, bring our hands in front in front of the chest, stretching forward. At the same time, you can hold on to a support (for example, a chair) with one hand. Repeat 8-10 times. This exercise is for the back of the thigh and chest.
Exercise number 6. Push-ups from the wall on the palms (3-6 times). This is an exercise for the chest muscles.
Exercise number 7. Feet shoulder-width apart, slightly bent at the knees. Bend at the waist, keep your hands on your knees and round your back, linger a little, and so on three times. Then put your feet together and do the same. This exercise for pregnant women for the back helps to relax the muscles of the lower back, where the load is greatest.
Exercise number 8. Lie on the floor so that the lower back is pressed to the floor, stretch your arms along the body, bend your legs at the knees. And alternately pull one or the other leg to the stomach, while touching the stomach with the knee. Repeat 8-10 times. This is an abs exercise for pregnant women.
Exercise number 9. Hands on the belt. Rotation of the pelvis alternately in one direction and the other.
Exercise number 10. Lie on the floor and pull your legs up, touch your toes with your fingers and spread your legs apart. This is a stretching exercise (stretching exercise) - relaxation, stretching and breathing recovery.

These exercises for pregnant women can be done at home. Before you start doing gymnastic exercises for pregnant women, you should consult your doctor if there are any warnings. Fitness for pregnant women at home should be daily. If you are limited in time, try to exercise at least three times a week. The room where you will perform the exercises must be ventilated, it is advisable to leave the window open for the duration of the gymnastics.

Apart from sports exercises walking is very useful for pregnant women. It is safe and indicated in any month of pregnancy. At the beginning of pregnancy, a bicycle is allowed, but it is better to refrain from cycling. Pregnant women should pay attention to swimming. This sport can be practiced without restrictions until the end of pregnancy.

What exercises should not be done while pregnant?

Do not make sudden movements, jumps, dismounts, strength exercises. It is not recommended to strain a lot, to participate in sports competitions. When doing sports for pregnant women keyword there must be moderation. Too active sports (water or mountain skiing, diving, wrestling, tennis) should be forgotten.

If you regularly perform permissible physical activity, then soon take away the result. Your well-being and mood will improve significantly, and you will be happy to expect the appearance of a baby.

Classes for pregnant women in the water

The practice of water exercises in preparing pregnant women for childbirth has existed since the beginning of the 80s. Moreover, obstetricians insist on the obligatory attendance of such classes.

As for our traditional opinion about swimming for pregnant women, it comes from some very erroneous assumptions.
The first assumption concerns the attitude to a woman as to a patient with numerous "impossible" imposed on her accordingly. Pregnancy is not a contraindication to stay in the water!

The second assumption relates to the very concept of "swimming", which is usually associated with intense movements and great physical exertion. In our case we are talking about not about sports swimming, but about specially designed exercises for pregnant women, carried out in the water, including special swimming movements, strictly dosed according to the load and of a general strengthening character. Such activities allow any woman at any stage of pregnancy to benefit from water activities.

Swimming in the pool is one of the most effective aspects of preparing for childbirth, and the most beloved by women. You can verify this by looking at a woman leaving after a water workout. Her eyes glow, she gains confidence in her health, beauty and her strength. Because water has, above all, a relaxing effect. With the growth of the child, not only the weight and size of the abdomen increases, but the whole body becomes heavy for movement. And in water, it becomes weightless, movements are facilitated, and swelling decreases or disappears altogether. It is very important to give your body a rest at least once a week. In addition, your baby during classes in the pool is also preparing for childbirth when you perform exercises in the water to hold your breath.

You already know about the benefits of physical activity during pregnancy. And what kind of exercises to do during pregnancy during each trimester? To keep the body of expectant mothers in good shape, a number of complexes have been developed, including breathing exercises, exercises in water, and special training for the pelvis. Equally useful are classes according to the method of Alice Stockham and Arnold Kegel.

Gymnastics for pregnant women in the early stages in pictures

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

This set of exercises during pregnancy includes special exercises for training abdominal and thoracic breathing, pelvic floor muscles and abdominal muscles, exercises for muscle tension and relaxation in the supine position, back, in the knee-elbow position.

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

1. Starting position (ip): standing. Turns of the body to the left and to the right. Repeat 6-8 times.

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

3. I. p .: standing, hands up - inhale, tilt forward - exhale. Repeat 3-6 times.

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

5. I. p.: standing. Body tilts left and right. Repeat 6-8 times.

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

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

8. I. p.: standing. Alternate abduction of the legs back. Repeat 6-8 times.

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

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

11. Walking in place for 20-30 seconds.

And now pay attention to the selection "Gymnastics for pregnant women in pictures" to better imagine how the exercises are performed:

What exercises can be done during pregnancy from 13 to 16 weeks

Here you will find out what exercises you can do during pregnancy from 13 to 16 weeks.

1. Walking in place for 30-40 seconds.

2. I. p.: standing. Lean to the right and left leg alternately. Repeat 4-7 times.

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

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

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

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

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

8. I. p .: lying on your side. Alternate abduction of the legs to the sides. Repeat 6-8 times.

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

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

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

12. I. p.: lying down. Alternately lifting straight legs. Repeat 4-6 times.

13. Walking in place for 20-30 seconds.

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

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

In the second trimester of pregnancy, it is necessary to ensure good blood supply and oxygen delivery to the fetus, continue the adaptation of the cardiovascular system to physical activity, strengthen the abdominal press and increase the elasticity of the pelvic floor muscles, help maintain and develop the flexibility of the spine, increase the mobility of the pelvic joints, start training the back muscles, foot and leg muscles.

From the 17th to the 31st week, when performing physical exercises for pregnant women, special attention is paid to training chest breathing, abdominal muscles, pelvic floor, and femoral muscles. When performing physical exercises, it is possible to use all initial positions, except for the position lying on the stomach.

A set of exercises that pregnant women can do from 17 to 31 weeks:

1. Walking in place for 30-60 seconds.

2. I. p.: standing. Turns of the body to the side. Repeat 5-6 times.

3. I. p.: standing. Tilts to the side. Repeat 4-6 times.

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

5. I. p.: standing, hands to shoulders. Neck rotation left and right. Repeat 4-8 times.

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

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

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

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

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

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

12. I. p.: standing on all fours. Take the right leg and left arm up, return to and. n., then take the left leg and right arm. Repeat 4-6 times.

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

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

15. I. p.: sitting. Body tilt forward. Repeat 4-6 times.

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

A set of exercises during pregnancy according to the method of Alice Stockham

In her book Tokology, American physician and writer Alice Stockham proposed a set of exercises for pregnant women suitable for the second trimester.

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

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

2. I. p.: standing. Tilt your body to the left and right. Don't bend your knees and feet. Repeat 4-6 times.

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

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

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

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

7. I. p.: lying on your back. Swing with bent knees from side to side. Repeat 6-8 times.

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

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

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

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

What exercise to do during pregnancy from 32 to 40 weeks

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

Overall exercise load during pregnancy remains somewhat reduced from weeks 32 to 36. During this period, the nature of the load on the muscles changes: a greater number of exercises should be done on the arms and shoulder girdle, and a smaller number on the muscles of the legs. It is necessary to limit the range of motion of the lower extremities, especially flexion in the hip joints, tilts of the body to the sides and turns.

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

From the 36th week until the end of pregnancy general state the pregnant woman improves a little. Gymnastic exercises are used to relax and stretch the muscles of the pelvic floor, increase the mobility of the joints of the hip joints and the lumbar spine, strengthen the muscles of the arch of the foot in the initial sitting and lying position. A pregnant woman learns to take different starting positions and move from one to another without special efforts and high energy costs. The skill of deep rhythmic breathing continues to improve with simultaneous relaxation of the muscle groups necessary for childbirth.

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

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

A set of exercises for the pelvis during pregnancy

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

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

1. I. p .: standing, sitting or lying down. Compress the input muscles of the vagina with force (as with urinary retention), hold them in this state for a while (from a few seconds to 4-5 minutes). Performing this exercise for the pelvis during pregnancy, you should try to breathe evenly, do not hold your breath.

2. I. p .: standing, sitting or lying down. Alternately compress the sphincter muscles (near the anus) and the vaginal inlet. Quickly tense and relax the sphincter muscles, then the vaginal muscles.

3. I. p.: standing, sitting or lying down. Exhale, hold your breath, squeeze the inlet vaginal muscles, inhale without relaxing the muscles, relax the muscles, exhale. This exercise is aimed at the simultaneous training of intimate muscles and breathing. Then you can proceed to their simultaneous training.

As you can see in the photo "Gymnastics for pregnant women", it is possible to perform these exercises in different poses - lying, sitting, standing:

They must be done at least 20 times a day.

Breathing exercises for pregnant women: exercises with video

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

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

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

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

On the video " Breathing exercises for pregnant women ”shows how to properly perform the exercises:

A set of Kegel exercises for pregnant women at home

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

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

The main Kkegel exercise for pregnant women is consistent tension various groups muscles, and then their complete relaxation. Starting position - sitting on a chair with legs wide apart and a straight spine. With a slow breath, you need to imagine that the breath is accompanied by the retraction of the muscles of the perineum, the tension of the muscles of the buttocks and the retraction of the anus. Next, tighten the abdominal muscles, lower back, and then the rectus muscles of the spine. Press the chin to the chest. Press your hands (elbows) to the body, clench your fists. Hold your breath as much as possible. The duration of the Kegel exercise for pregnant women is 5-7 minutes, until a feeling of sustained warmth appears in the lower abdomen, lower back, and legs. Then exhale smoothly, at the same time relaxing all the muscles and feeling a surge of warmth throughout the body.

Water exercises for pregnant women

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

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

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

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

3. I. p.: the same. Sharply bend both legs, pull your knees to your stomach and slowly straighten. Repeat 12-15 times.

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

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

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

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

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

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

Exercises for legs and buttocks for pregnant women

1. I. p .: standing, legs parallel to each other. Get up on your toes and down. Repeat 5-10 times.

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

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

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

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

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

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

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For every woman, pregnancy is a magical state of expectation of a miracle, an extraordinary, joyful period. Future mom completely changes her lifestyle and tries to do everything so that the birth is successful and the baby is born healthy and strong. Wholesome nutrition, taking vitamins, avoiding bad habits, healthy sleep and, of course, useful gymnastics for pregnant women - all this should be included in the regimen.

Movement is the key to health

Thanks to all of the above points, the chances of having a healthy baby are greatly increased. To date, it has been proven that gymnastics is simply necessary for expectant mothers. With moderate physical activity metabolic processes in the body are accelerated, blood flow improves in the capillaries of the placenta, and this helps to increase the supply of oxygen to the fetus.

For those who doubt whether it is possible for pregnant women to do gymnastics, gynecologists from all over the world cite many facts of the positive effect of moderate exercise on the body of a future woman in labor. To easily overcome such a physical test as childbirth, you need to strengthen the muscles and constantly keep them in good shape. A prepared body will recover quickly and easily.

Where and how to do gymnastics

Modern facilities allow you to do gymnastics at home. There are many courses for pregnant women on the Internet. Lots of video tutorials, photos, pictures, detailed instructions make it possible to select the desired orientation. It is only important to know that each stage needs its own gymnastics for pregnant women, the 1st trimester will be different from the next. If you decide to study in a polyclinic, knowledgeable specialists will advise which exercise stress your body needs. For each trimester, special exercises have been developed.

Gymnastics for pregnant women. 1 trimester

In the first trimester, it is very important for pregnant women to maintain good mood, since it is at this stage that an unexpected change of mood, irritability, despondency is often observed. Gymnastics for pregnant women by week will help you smoothly, without unnecessary stress, go through all the stages of bearing a child. During this period, it is very important to study breathing exercises. In an “interesting” position, intrauterine pressure increases significantly, you need to learn how to restrain it with the elastic muscles of the abdomen, as well as the pelvic floor. This will help correct chest breathing with the help of the muscles of the diaphragm. It is worth noting that with such breathing, the supply of nutrients, as well as oxygen, to the fetus is stimulated.

In the first trimester, it is useful to perform the following exercises:

1. Stand in a knee-elbow position.

Raise and extend one leg, then slowly lower it down. Do the same with the other leg.

Stretch one arm forward, remaining at three points, slowly lower it. Identical - with the other hand.

2. While raising your right arm and left leg at the same time, stay on the two anchor points. Slowly return to the starting position. Repeat by raising your left arm and right leg.

3. Exercise "Cat".

For starters - "Affectionate Kitty". The body moves forward, the weight is smoothly transferred to the palms, the spine bends, starting from cervical, ending with the lumbar. At the beginning of the exercise, the head is lowered, towards the end it rises.

Then - "Angry cat". The back is arched, the head is lowered, the body begins to move back, then forward.

Each exercise is repeated four times.

What gymnastics can be done during pregnancy

Below we consider in more detail what types of gymnastic exercises can be used by pregnant women. Some types of gymnastics can be performed at any stage of pregnancy, and some - only in trimesters. What sets of exercises should be mastered during pregnancy?

Morning gymnastics.
Breathing exercises.
Ball gymnastics.
Water gymnastics (water aerobics).
Gymnastics in trimesters.
Therapeutic gymnastics, as well as decompression.
At certain stages, knee-elbow gymnastics, leg gymnastics for pregnant women are necessary.

morning exercises

For those who are used to performing daily, it will not be difficult to continue to do this in an “interesting” position. Pregnancy is not a reason to abandon the usual rhythm of life, including morning exercises. Is it different from the usual gymnastics for pregnant women? 1st trimester allows you to move even more actively if there is no threat of interruption. The instructor will help develop a suitable complex, which can include hands, exercises with the ball, turns, tilts of the head and torso, squats. The main condition is that all exercises should be performed without causing any discomfort, after classes you should feel a surge of vivacity. Regular morning walks in the fresh air are very useful.

Breathing exercises

Breathing exercises are recommended to be performed at all stages of pregnancy. She has no contraindications. She teaches to relieve tension, to completely relax. When emotions go off scale, there are constant mood swings, this is very useful.

A unique course is considered along Strelnikova. This course will be useful for all expectant mothers. Respiratory gymnastics enriches the blood with oxygen, increases immunity not only in the mother, but also in the child, and prepares the baby for proper breathing immediately after childbirth. Strelnikova's course is specially designed in such a way that pregnant women can do it at any stage, even with any deviations. These also apply to therapeutic exercises for pregnant women. Classes in the 1st trimester are a certain foundation, the key to a successful outcome and easy childbirth.

Gymnastics with a ball

Playing with the ball is much more interesting than, for example, just bending over, walking or swinging your legs and arms. Exercises train the necessary muscle groups, while the back is not loaded, and this is very important in late pregnancy. In the last trimester, you can just sit on a big ball, swaying a little, so your spine will get complete unloading and rest.

Aqua aerobics

Water gymnastics for pregnant women is perhaps the most enjoyable sport for pregnant women. It is a pity that swimming pools are not available everywhere and not for everyone. Water aerobics is indicated at any stage of pregnancy, has no contraindications. For the third trimester it is perfect option, since other types of gymnastics are no longer possible, because a huge belly restricts movement, and in the water, in a weightless state, this is not felt. Water aerobics calms well, improves well-being, mood, hardens. Some types of water exercises help turn the baby out of the breech position! Also, water gymnastics helps a lot in the fight against excess weight.

Training joints, ligaments, muscles

From the first days of pregnancy, you need to prepare the body for the upcoming stress. Training of joints, ligaments, muscles should include gymnastics for pregnant women, 1 trimester should be the base. At this time, it is necessary to train your body, since in the subsequent stages you will have to endure heavier loads for bearing the fetus. You must come to childbirth in good physical form, this will allow you to easily transfer this test.

Gymnastics by trimester

Pregnant women should do gymnastics strictly in trimesters. Do not look for separate exercises for the legs, arms, proper breathing. The best option is a whole balanced complex, designed for a specific trimester, it will already include all the necessary exercises and give instructions on which one to start with, which one to finish with, how many times to repeat. What types of gymnastics for pregnant women are better to do, your gynecologist and sports instructor will tell you.

Physiotherapy

This type of gymnastics for pregnant women is special. In no case should you choose a set of such exercises on your own, even if you think that you need these exercises. In this case, it is better to listen to the opinion of experts. In such a serious matter, doing amateur activities is simply dangerous not only for you, but also for the baby. You need to study in special groups, under the supervision of an experienced instructor. It is worth noting that such a complex is assigned not only to those women who experience some kind of health problems. promotes:

Acceleration of the processes of adaptation of the body to pregnancy.
Improving blood circulation in a woman, preventing fetal hypoxia.
Relieve pain in the lower back, back.
Improving bowel function.
Reducing the manifestations of early toxicosis and late gestosis.
Prevention of varicose veins of the extremities.

Especially necessary is therapeutic exercises for pregnant women with a fetus. Specially designed exercises allow in some cases to change the incorrect position of the child.

Decompression, drainage gymnastics

Decompression gymnastics for pregnant women, as well as drainage, plays an important role in preparing for childbirth. This view is mandatory in the third trimester. You can start earlier if you wish. What are these types of gymnastics for pregnant women? To be brief, drainage gymnastics is work with breathing, decompression gymnastics is strengthening, preparing the muscles of the perineum. These types of gymnastics are best done at the same time. A woman must learn to breathe correctly during contractions and at the same time work with the muscles of the perineum and vagina. If desired, classes can be started from the 12th week of pregnancy.

Knee-elbow gymnastics

The knee-elbow position is very often used in physiotherapy exercises. It is worth noting that many doctors recommend expectant mothers to take this position twice daily for five minutes. For even up to 30 minutes.

How to take the knee-elbow pose correctly? Get on all fours, stretch your arms from the wrist to the elbow on the mat, lower your head and shoulders below the level of the buttocks, put a soft roller or pillow under your chest. What happens in the body in this position?

The uterus does not put pressure on the lower intestines, kidneys, thus preventing the appearance of hemorrhoids, edema.
The load from the spine, abdominal cavity is completely removed.
Breathing becomes easier, well-being improves.
Large blood vessels are not squeezed due to the severity of the uterus, blood supply improves.
Such exercises contribute to the correct presentation of the fetus.

Remember that now you are not alone, inside you was born new life. It largely depends on you whether the baby is born healthy and strong. In anticipation of a miracle, do not forget about proper nutrition, daily routine and, of course, about gymnastics for pregnant women.

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