Exercises during pregnancy 1st trimester. Fitness for pregnant women by trimester. Is it possible for pregnant women to play sports and gymnastics at home. Experience matters

A photo that excites minds - a barbell and a pregnant woman. The trimester is not important. This load is suitable for few people. Every woman is individual, and every body reacts differently to pregnancy.

Is it possible for pregnant women to exercise?

Exercise has a positive effect on a child's development, which has been proven by research. They reduce the risk of hypoxia, improve the fetal heartbeat, reduce the risk of stress and even the tendency to obesity. So why not dedicate nine months of your life to living a healthy lifestyle?

The expectant mother experiences benefits at every turn:

And what is especially important for many is that they quickly return to their slim shape after childbirth!

Physical education program for pregnant women in the 1st trimester

“I’ll study!”– if a woman who has never squatted suddenly decides to plunge into fitness after conception, this is commendable, but also dangerous. The ligamentous apparatus relaxes under the influence of the hormone relaxin. The body of a pregnant woman in the first trimester is “slightly loose” and tender. You can harm yourself by not knowing the technology.

The body of a pregnant woman experiences changes from the first days, which is expressed by fatigue, a feeling of painful weakness, heartburn, constipation, and pain in the mammary glands. Physical activity will give you more energy. The first trimester changes the body slightly, so you need to take advantage of it.

Beginners should start with walking and swimming, and the second trimester can be devoted to moderate exercise.

To begin with, you can get acquainted with the transverse abdominal muscle, which lies deep under the “cubes” and is responsible for the strength of the muscle corset. It is activated by deep breathing, when the chest expands as you inhale, and the stomach tightens as you exhale and is held tight for several seconds.

It is important to breathe deeply and slowly to fully control the transverse abdominis muscle. Repeat 50 times a day, regardless of what trimester of pregnancy you are in.

The pelvic floor muscles are located in the groin, extending from the front of the pubic bone to the base of the spine. They provide bladder control and often loosen after childbirth.

The muscles are strengthened with simple exercises: you need to put one hand on your stomach, the other on your buttocks, breathe normally, relax your whole body.

To find the muscles, try to imagine stopping the flow of urine. You can strain and contract your muscles at work, on the bus, or while sitting in front of the TV 50 times a day.

A more difficult but effective way is to practice deep squats to strengthen the buttocks and stretch the ligaments. You can squat, placing a thin rolled towel under your heels so that your shin remains in a vertical position and your pelvis does not twist.

Then the load will go to the buttocks, which need to be strengthened.

Workout in the first trimester: basic exercises

Squats with a turn. Stand up straight, take 2-3 kg dumbbells in your hands. Bend your elbows so that the dumbbells are at chest level. Tighten your abdominal muscles, move your pelvis back and lower yourself as if there was a chair behind you. Keep your chin straight, chest open, and shoulder blades pulled together. Slowly rise up and turn around, as if looking over your shoulder. Repeat 15-20 times, do two approaches.

You can simplify the exercise in several ways: squat on a chair and get up from it, do not pick up dumbbells, squat with a slight amplitude.

Raising bent arms to the sides with dumbbells. The expectant mother needs strong arms and shoulders to lift and carry her baby. Take dumbbells in your hands, bent at the elbows and pressed to the ribs. Stand straight, place your feet shoulder-width apart. Raise your arms to the sides, pointing your elbows up. Slowly lower, trying not to bend your back and perform the movements measuredly and deliberately without jerking. Repeat 15-20 times, do two approaches. To simplify the exercise, you need to take less weight. To make it more difficult, add a second movement – the press up.

Work on the abs occurs on all fours to engage the transverse muscle and pelvic floor. Stand with your palms under your shoulders and your knees under your hips. The back should be straight, without bending, the top of the head stretches forward and does not tilt upward. Inhale deeply and expand your chest, squeezing your shoulder blades closer together, and as you exhale, tighten your abdominal and pelvic floor muscles. Hold for 10-15 seconds without arching your back. Repeat 15-20 times, do two approaches.

Each trimester, weight increases and shades appear, so it is useful for women to do calf raises to train their calves and prevent varicose veins.

Physical education program for pregnant women in the 2nd trimester

The second trimester is considered the most favorable for a woman, since toxicosis passes, health improves, and the fetus has not yet become so large as to interfere with movements.

What can you do?

Swimming, walking, yoga adapted for pregnant women, excluding strong bending and bending. It is useful to work out the back muscles and muscle corset.

Superman on all fours is a useful exercise that activates the transverse abdominis and pelvic floor muscles. Performed with a neutral back, with the tailbone tucked toward the navel and the shoulder blades pressed against the spine.

Alternately, you need to tear off and extend your right arm and left leg parallel to the floor, and vice versa, maintaining balance and not allowing the pelvis to deviate. Do 15-20 repetitions, alternating hands, two approaches.

Raises the pelvis to the table position. Sit on the floor, bend your knees and place your feet on the floor. Place your palms behind you, fingers pointing to the sides. Raise your pelvis until your back and hamstrings form a straight line. Tuck your tailbone, squeeze your buttocks. Do 15-20 repetitions, two approaches.

Supported plie squats. Place your feet slightly wider than your shoulders, with your toes turned slightly to the sides. Squat down, keeping your torso straight, spreading your knees to the sides. Slowly and as deeply as the stretch allows. Return to a standing position, repeat 15-20 times, do two approaches.

Reverse push-ups on the floor. Sit on the floor, bend your knees and place your feet on the floor. Place your palms behind you, fingers facing forward. Bend your elbows, lean your back to the floor, and straighten your arms to return to a sitting position. Repeat 15-20 times, two sets, to prepare your hands for the stress of motherhood.

Physical education rules for pregnant women for the 3rd trimester

The third trimester is a time to reduce stress, as the body becomes heavier and more clumsy due to the growing belly. You can do simplified yoga without complex exercises that require flexibility in the lower back.

Mountain pose - stand up straight, bend your knees slightly, tuck your tailbone to tighten the abdominal area. As you inhale, stretch your arms up, and as you exhale, fold them over your chest in a namaste greeting.

Triangle pose. Stand straight with your feet more than shoulder-width apart. The toe of the right foot looks straight, the foot of the left foot is turned to the left. Bend your left leg, placing your hand on your thigh to support you in a lunge, and stretch your right arm up. Hold the pose for five cycles of inhalation and exhalation.

Get on all fours, and while inhaling, carefully arch your back, lifting your tailbone higher. Exhale, round your back as much as possible, tucking your chin to your chest and your tailbone to your navel. Repeat 5-10 times.

Pregnant women can and should take care of their posture, as it suffers due to a shift in the center of gravity. Sitting on a chair with a straight back, bring your shoulder blades together 10 times in three approaches. Then clasp your hands and stretch them in front of you, lift them up, slightly arching your upper back, return to the starting position and repeat 10 times. Stand against the wall, slightly bending your knees so that your lower back and shoulders are pressed to the surface. Bend your elbows, sliding along the wall, straighten them above your head. Repeat 5-10 times.

Physical activity during pregnancy is a source of heated debate. And it cannot be said that representatives of the anti-sports side are absolutely wrong. There is a grain of truth in their statements. The problem is that many people treat absolutely all pregnant women with the same brush, while a small percentage of women fall under the actual ban on exercise. Gymnastics for pregnant women (1st trimester) is not only allowed, but also recommended! Let's look at everything in order.

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Why play sports

You need to exercise during pregnancy. In the gym, in the pool, in the fitness center.

Anywhere where there are courses for pregnant women. No courses - you can go to the park.

Exercises for pregnant women in the early stages it is:

reducing the likelihood of ruptures during childbirth;
relief of the current condition of the pregnant woman through certain exercises;
oxygen enrichment of the fetus improves (if the mother does not have shortness of breath);
overall metabolism improves (both for mother and baby);
nervous stress decreases;
organism easier to bear childbirth;
restoration to its previous shape after childbirth will occur faster;
the likelihood of gaining excess weight during pregnancy is reduced.

Regarding nervous stress. The human body has a simple scheme that works for everyone, without exception: if you are mentally tired - tense up physically, physically tired - switch to mental activity and the tension will subside. Pregnant women are constantly in a state close to hysteria. Physical exercise for pregnant women is vitally and morally necessary.

When can you exercise?

If sports activities accompanied the pregnant woman up to two stripes, it is not recommended to quit. You just need to reduce the speed, removing the load from certain zones and moderating the rhythm to relaxation, and not to wear.

Note! Pregnant women can always exercise if there are no contraindications from the leading obstetrician-gynecologist

If your last acquaintance with sports took place at a school desk, it’s time to remember your youth. Slowly, carefully, 15 minutes a day, under the guidance of a trainer.

Gymnastics for pregnant women (1st trimester) is a mandatory course in all self-respecting sports centers.

Specialized programs and morally stable instructors are included in every lesson.

Whether it’s training for pregnant women in the gym, water aerobics, or overseas Pilates for pregnant women - everywhere the situation is treated with understanding and due responsibility.

The first trimester for a pregnant woman is the most alarming. The formation of systems and organs in the fetus occurs, and the female body is actively transformed. As a result, there is a high probability of miscarriage. You cannot postpone training until the 2nd trimester. It will only be harder to start training muscles. You need to come and tell everything as it is, and the coach will prepare the necessary program.

What can you do while pregnant?

Physical exercise for pregnant women can be found in the following sports areas:

yoga;
fitness;
Pilates;
dancing;
pool;
gym;
breathing exercises;
exercise and walking.

Regardless of what sport a pregnant woman wants to do, her program should be designed specifically for pregnant women. Even if the woman is an experienced athlete, inform the coach and it is necessary to create a new gentle program!

Not every city has yoga centers, and not every center has qualified specialists for pregnant visitors. Before choosing yoga, you should test the waters to see if there is a trainer in the city. There is no such? Move to the next point.

Fitness is considered a very active sport. But it has such a special branch as classes on a fitness ball. The set of exercises for pregnant women is quite wide and covers all trimesters.

Pilates for pregnant women is a modern and young sport, if you can call it that. Under the guidance of a trainer, you can easily feel graceful even in the 8th month of pregnancy.

Dancing. Oriental ones are suitable for dancing during pregnancy. Minimum physical activity, running splits, stretching and bridges.

Suitable for any build and age. Bonus – moderate and correct load on the abdominal muscles.

Pool. If you're feeling lazy, swimming is the best sport for pregnant women.

Water is soothing, “weightlessness” takes the load off the lower back, which aches throughout the 9 months of pregnancy, especially in the 3rd trimester, the muscles of the back, arms and legs are involved in the work, and the abdominal muscles are almost not included. You can not only swim, but also do water aerobics.

The gym is not prohibited. Training for pregnant women in the gym has long become commonplace. You can easily create a convenient load program for all muscles except the abs.

Breathing exercises are performed both during classes and at home, in a store, in line to see a doctor, or while watching a movie. It is important not to overdo it and not cause the body to faint from excess oxygen.

Pregnant women's clothing for sports should be natural and comfortable. Cotton T-shirts and shorts are best.

Set of exercises

Workouts for pregnant women (1st trimester) at home. Each exercise will be performed no more than 10 times contract.

Belly breathing.
Neck. Smooth turns and tilts, but without sudden movements.
Arms and shoulders - smooth swings, circular movements, raise and lower.
The arms are bent at the elbows, the palms are connected at chest level, the forearm is parallel to the floor. Press your palms against each other with force.
Torso bends. From a sitting position (Turkish style or on a chair), bend your torso to the sides, raising your arms up.
Swing your legs. It is recommended to hold on to a chair or bar. Movements slow, blurry, aimed at developing joints and warming muscles.
Walking on toes and rolling from heel to toe.
Raising the pelvis. Lie on the floor, bend your knees, place your feet on the floor, arms extended along your body. Raise your pelvis, freeze for 3 seconds, lower your pelvis.
Cat. Standing on all fours, while taking a deep, slow breath, bend your back up, and while exhaling, bend your back down.
Standing on all fours, taking a deep, slow breath, raise your left arm and leg to a position horizontal to the floor, freeze in position for 2-3 seconds. As you exhale slowly, lower your limbs. On the next inhalation, raise your right arm and leg.
Stretching. Kneel down, sit with your butt on your heels. Stretch your hands forward along the floor, bending your torso after them. Final position - arms extended straight above your head, forehead touching the floor, stomach on your knees.
Vis. It's nice and useful to just hang out on a horizontal bar or crossbar. Do not tuck your legs or pull yourself up.

Fitball exercises

If you have a fitball, do a home warm-up course you can enable:

Bend to the sides on the fitball, legs spread wide.
Sitting on a chair, hold the fitball between your knees and squeeze and unclench the ball, without letting go.
Rolls on a fitball. Sit on the ball and, holding onto it with your hands, “stomp” your feet forward. At this time, the body is lowered along the fitball behind the legs. Lower yourself to the level of your shoulder blades and return to the starting position in the same way - slowly “stomping” your feet and rolling your body on the fitball.

Kegel exercises

Warm up. Squeeze and unclench the vaginal muscles in any convenient sequence.
Contract the muscles as if you stop urinating.
Elevator. At the beginning, squeeze the muscles closest to the edge, and successively contract other muscles, as if pushing something into yourself.

What is prohibited during pregnancy

List unacceptable exercises and states:

press loads;
lifting weights;
intense training;
stretches and splits (if a woman knows how to do them, she should stop; if she doesn’t know how, don’t start);
sudden movements;
dyspnea;
rapid pulse.

Attention! All points contribute to miscarriages and early births.

When the first trimester smoothly flows into the second, small strength loads will be included in the list of acceptable ones, as the risk of miscarriage decreases.

Who is prohibited from playing sports?

An obstetrician-gynecologist, by definition, must inform a woman if for any reason she cannot exercise. It's better to ask him about it yourself.

List of most common contraindications to training:

history of miscarriages and/or abortions;
increased uterine tone;
problems in the cardiovascular system and kidneys;
heavily leaking;
danger of miscarriage;
lower abdominal pain;
current infectious or inflammatory diseases;
multiple pregnancy;
anemia.

The pregnant woman is constantly limited in her movements. This becomes a reason for depression and a feeling of worthlessness. Such thoughts and feelings are strictly contraindicated, and playing sports is useful and enjoyable.

Useful video: gymnastics during pregnancy, 1st trimester

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Having learned about her new position, every woman experiences a storm of emotions. When the first influx of feelings subsides, an irresistible desire comes to change something in your life: start eating right, reading smart books, playing sports. In the last question, the best solution would be gymnastics for pregnant women; the 1st trimester is the ideal time to get acquainted with it. You should approach exercise carefully and only if the expectant mother has no restrictions on physical activity.

The need for gymnastics in the 1st trimester

Everyone around us endlessly talks about the importance of playing sports. But as soon as the topic of pregnant women comes up, sport sharply transforms into physical education for seriously ill pensioners. This is completely wrong! A pregnant woman must be active, otherwise it will be very difficult for her to get back into shape after childbirth, and the birth itself can be difficult.

So what are the benefits of sports for a pregnant woman? Let's try to figure it out.

Maintaining muscle tone. By the end of the term, the weight should increase by more than 10 kilograms, which will place an additional burden on the lower back and leg muscles. The stronger the muscle frame, the less impact it will have on bones and joints. It is known that after childbirth, changes in the spine (disc displacement, pinched nerves, hernias) are observed in most women.
Constant training of blood vessels and heart muscle. This will become extremely important in the later stages, when the load on the heart increases significantly and the risk of varicose veins increases. It would be good to prepare for this period in advance.
Training the respiratory system will increase lung capacity, which will help with pushing. And special breathing techniques learned in class will ease the flow of contractions.
An important fact is that after giving birth you will really need strong arms and a strong shoulder girdle. The weight of the newborn will be about three kilograms, but in a month it will approach four. And be that as it may, the baby will constantly ask for his mother’s hug.
A woman should remain desirable. Gymnastics is not only preparation for childbirth, but also keeping yourself in beautiful, fit shape.

Important! Sports are allowed only in case of a normal healthy pregnancy! All pathological conditions are a contraindication to physical activity of any intensity.

The level of preparation of the expectant mother also plays an important role.

If a pregnant woman has never played sports, then it is better for her to choose stretching classes, moderate exercises on a fitball, yoga, and Pilates. An important criterion is well-being - the loads should be pleasant, not exhausting.
If sports are a common thing for a pregnant woman, then in the first trimester you can do absolutely everything. The weight of weights should be reduced and the range of movements that strengthen the abs should be reduced.

Pregnancy, as they say, is not a disease, but it may well make a woman sick after the birth of the child. Hemorrhoids, excess weight, stretch marks, spinal problems, constipation, perineal tears during childbirth, diastasis, depression, low self-esteem - a common set of problems for a young mother. Moderate physical activity before birth solves them all.

Contraindications

Despite the undeniable benefits of gymnastics for pregnant women, it is important not to do harm in this matter. The first trimester is the most dangerous in terms of spontaneous abortions and threats of termination.

Therefore, under no circumstances should you attend training in the following conditions:

inflammatory processes of any localization;
fever, acute respiratory infections;
threat of miscarriage;
hypertonicity of the uterus;
history of early breakdowns;
any other conditions not typical for a healthy pregnancy.

You will still have enough time to get your body in shape and prepare it for childbirth, so the first trimester, if it is difficult, can be gentle in terms of physical activity or completely free from it.

Breathing exercises for pregnant women in the first trimester

A pregnant woman will need the ability to breathe correctly during childbirth. Special techniques will help you “breathe out” the contraction, avoid clenching your jaw (this slows down the dilation of the cervix), and avoid screaming, taking away your strength. Now, in the first trimester, it’s too early to think about it. Breathing exercises are still a way to calm and relax. Towards the end of the trimester, when the placenta has formed, deep, even breathing will help provide oxygen to the growing fetus.

Spend a few minutes daily doing breathing exercises. Sit back, lie down and close your eyes. Inhale evenly and deeply through your nose until you feel that there is no more free space in your chest. Then, just as calmly exhale.

There is also a technique of diaphragmatic breathing. Try to lower your diaphragm and stick out your belly with each inhalation. A short inhalation and a longer exhalation are carried out through the nose. However, you can also exhale through your mouth.

Positional gymnastics for pregnant women

Such exercises are suitable for independent home workouts for women who have never exercised. They are ineffective, but completely safe. And it's still better than nothing.

Exercise "cat". Get on all fours and arch your back like angry cats do. Then bend over like they do after a sweet dream. Such stretches are good for relaxing your back.
The butterfly exercise is familiar to everyone from school. Sit on the floor, pull your knees to your chest, place your feet together. Open your knees like a butterfly's wings. Using springy movements, try to lower them to the floor. You can press them with your hands.
"Tumbler." Sit on the floor with your legs and arms spread wide apart. Tilt your body alternately towards your left and right legs.

Such exercises for pregnant women are welcome during the 1st trimester. They are simple and we remember them from childhood. But if your pregnancy proceeds without pathologies, you can easily afford more interesting and effective fitness.

Fitness for pregnant women, exercises

It is worth repeating that fitness classes are indicated only in the absence of any contraindications. If the pregnancy is in danger of failure, then the only exercise that the expectant mother can afford is walking.

Abdominal strengthening exercises

There is a completely unfounded claim that you can’t pump up your abs during pregnancy. It comes from ignorance of physiology and is based on the most common fear. The press can and should be pumped, but carefully.

Throughout pregnancy, you should not do a fold (full twisting, involving the upper and lower parts of the body simultaneously).

But it is imperative to strengthen and tone the abdominal muscles. This will make pushing easier and prevent diastasis (muscle separation along the white line).

How to safely tone your abdominal muscles?

It is best to do regular crunches on a fitball. Their amplitude should not be large; it is enough to just tear off the shoulder blades a little. Calculate the number of approaches yourself, according to your feelings. You don't want your abs to burn, but you should feel tension in them.
You can also perform crunches on the floor with your knees bent. If you have strong abs, then leg lifts, scissors, and a bicycle are acceptable. But do such exercises without lifting your shoulder blades from the floor. If this is too tough for you, then now is not the time for records - limit yourself to the first exercise.

Back strengthening exercises

During pregnancy, the back gets the most pain and the most “sore” place is the lower back. There are several ways to strengthen these muscles.

Bend forward. There are a lot of stupid bans on the Internet about performing bending exercises during the specified period. Put aside your ignorance - during a healthy pregnancy, bending is a must! Especially in the first trimester, to prepare the lower back for the third. Place your feet hip-width apart, the pose should be stable. Raise your arms vertically. Lean forward so that your body is parallel to the floor. Perform upward springing movements with a small amplitude, straining only the lower back.
Exercises on a fitball for pregnant women are great for working out the lower back, but already in the second trimester this will not be available to you. Take advantage of the moment before your belly appears. Lie with your abs on the ball (not your chest, not your hips), with your legs straight against the wall, your hands can be behind your head, at your chest, or even leaning on the ball. On the count of “one”, raise your body, on the count of “two”, lower yourself to the starting position. There is no need to do a strong bend in the lower back. The “boat” exercise has the same effect, but in your position it is better to avoid it.
The shoulder girdle needs to be given special attention. Take a stable standing position. Take kilogram (or the ones you are used to) weights and lift them, spreading your arms to the sides until parallel with the floor. Another exercise: lower the dumbbells in front of you, palms facing you. Pull the dumbbells along your body to your chin, moving your elbows to the sides and up towards your ears.

Strengthening turns

To strengthen the lateral muscles, pregnant women can perform various turns and bends.

The simplest thing is lateral tilts. Take a 2 kg dumbbell or perform the movement without weights. Place your feet shoulder-width apart, fix your pelvis (hips remain motionless). Bend toward your hand with the dumbbell. It should slide along your leg.
Diagonal turns. Take the same position, take a fitball, dumbbell, or leave your hands free. On the count of “one”, turn your body to the left, moving both arms down-left-back. On the count of two, turn your body to the right, and stretch your arms up, to the right, and forward. Try to perform turns with your body, and only add amplitude with your hands.

Strengthening the feet

The load on your feet also increases. To avoid problems, first put your heels in your closet. Her time will come.

Don’t forget to stretch your ankle after exercise and just in the evening.

Rotate your foot clockwise and then in the other direction.
Stretch your toes, as they do in ballet, and then, holding them with your hands, pull them well towards you.
Get on your knees with your toes on the floor. Lower your buttocks onto your heels, pressing your weight into your feet. This exercise will stretch the foot and improve blood circulation.

Hip joints

It is important to stretch the pelvic ligaments well, open and make the hip joints mobile, and strengthen the muscles of the perineum.

To solve the first two problems, it is good to perform the already described “butterfly” and “tumbler”.
You can do deep side lunges alternately on one leg and the other. The “spider” exercise (rolling from a bent right leg to a bent left leg and back) will also come in handy.
This exercise also copes with the task. Spread your legs as wide as you can, placing your palms on the floor between them. If possible, lower yourself onto your elbows. Move your pelvis as far back as possible, you can use a spring.
To strengthen the muscles of the perineum, you can do Kegel exercises for pregnant women. To do this, tense and relax your pelvic muscles, as if you were trying to hold back urination.
A fitball can be used for the same purposes. Sit on the floor and squeeze the ball between your knees. Bring them together as if trying to burst it. Spring your hips and knees, and then fix them as close as possible. Relax and repeat again.

Pay attention to your feet

There are a great many exercises for the legs and absolutely everything is available to you.

All types of squats are in your arsenal. Either with a narrow stance of the legs (feet parallel), or with a stance two shoulder widths apart (toes turned outward).
You can lunge forward, alternating your legs.
To strengthen your hips, swing your straight leg to the side. This can be done standing at a support, lying on your side or on all fours.
For elastic buttocks in a pose on all fours, perform leg raises with your knee bent.

Relaxation

Be sure to complete your gymnastics with a short stretch of the working muscles and pleasant relaxation.

Turn on relaxing music or sounds of nature. Lie on your back, stretched out. Close your eyes, breathe evenly, inhaling air through your nose and exhaling through your mouth.
Place one leg bent on the floor and lift the other straight vertically. Grab your ankle or toes and pull your leg toward you. Do not spring, but slowly stretch tired muscles. Do the same with the second leg.
Raise both legs vertically, as you exhale, grab your feet and smoothly lower your straight legs behind your head, folded like a book. Try to lower your pelvis so that the back of your thigh stretches as much as possible.
Open up and take your starting position. Pull your knees to your chest and rock back and forth, rolling. This exercise perfectly relaxes your back, gives you confidence and calms you down.
Sit with your knees pulled up to your chest, place your palms on the floor and gently rise up. Spread your legs hip-width apart, grab your hands crossed under your knees and stretch your round back upward, like a cat.
Relax your arms, lower them down, bend low and swing left and right. Give your lower back and buttocks a rest.
Rise up slowly, inhaling deeply.

Yoga during pregnancy

Yoga should not be taken lightly. In advertising, “yozhiki” look relaxed and at ease, but this does not mean that the exercises are easy to perform. This type of physical activity is also contraindicated in cases of threatened failure and pathological pregnancies.

If you have never done yoga, you should start carefully during pregnancy. Spare no expense and sign up for a specialized group.

Professional instructor only:

will select a safe but effective set of asanas;
will clearly explain how to perform them correctly;
will correct your mistakes and this is most important.

If you are familiar with yoga but practice at home, then balancing asanas should be avoided in your position. You should not perform twisting asanas. All positions should be comfortable and not cause pain.

For a healthy woman whose pregnancy is going well, moderate exercise brings only benefits and positive emotions. Exercise easily, without exhaustion, with pleasure and your body will thank you. And you can only say thank you to yourself during childbirth and even more so after it.

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Maria Sokolova

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Pregnancy is not a disease, and therefore expectant mothers can and should engage in feasible sports and experience moderate physical activity. Every pregnant woman should consult her gynecologist about the type of exercise and intensity of exercise.

We will present the most popular and useful exercises for the 1st, 2nd and 3rd trimesters of pregnancy.

The benefits of gymnastics for pregnant women - indications and contraindications

The benefits of gymnastics for pregnant women can hardly be overestimated, so doctors recommend that almost every expectant mother perform it daily.

The expectant mother can be introduced to effective exercises at.

The strong restorative effect of gymnastics on the entire body of a pregnant woman as a whole is known. The functioning of all organs and systems improves, metabolic mechanisms are actively launched, and the body’s protective resources are increased.
Physical exercise improves mood and allows the expectant mother to overcome depression.
The cardiovascular system is strengthened.
With the help of physical exercise, you can avoid swelling, which worries almost all expectant mothers, especially in the third trimester of pregnancy.
Physical exercises help relieve tension and tension in the muscles, unload the spine and stabilize posture.
Regular gymnastics during pregnancy will allow a woman to quickly return to her previous shape after childbirth.
Exercises prepare the body of expectant mothers for childbirth.
Burning calories through physical activity allows pregnant women to avoid gaining excess weight and prevent fat deposits on the abdomen and thighs.
Doing exercises will greatly help the expectant mother learn to control her own breathing and control her body during childbirth.
Strong muscles and proper breathing are the key to a significant reduction in pain during childbirth.
Getting rid of is another positive property of regular gymnastics.

This list can be continued endlessly. Surely every woman who is expecting a child or has previously been pregnant will tell you about the benefits of the exercises that she performed during pregnancy.

Video: All about gymnastics for pregnant women

Are there any contraindications or restrictions for gymnastics during pregnancy?

With placenta previa physical activity and exercise are prohibited!
It is prohibited for women with disabilities to engage in sports and exercise. threat of miscarriage.
With uterine hypertonicity Gymnastics should also be postponed for a quieter time.
You should stop exercising at risk of bleeding .
For varicose veins or hemorrhoids Do not perform exercises that increase the load on your legs.
Any strength exercises , as well as exercises involving jumping, sharp turns, impacts and falls are prohibited throughout the entire period of pregnancy!
For hypertension, hypotension, anemia The expectant mother needs to get a doctor’s recommendations for performing certain exercises.
Physical activity of the expectant mother is prohibited with toxicosis in the last months of pregnancy .

Even if you feel great and see no contraindications for performing exercises, it would be a good idea to consult a doctor who is observing you, and, ideally, undergo an examination.

It is worth noting that there are special exercises that can be performed by pregnant women at any stage and even those who have contraindications to other exercises - these are breathing exercises for expectant mothers.

Basic breathing exercises for expectant mothers at any stage of pregnancy

Perform breathing exercises daily for half an hour, before or after basic gymnastics.

These exercises can also be done during the day, at any time.

Exercise 1:

Lie on the floor with your knees slightly bent.

Place one hand on your chest, the other on your stomach. Slowly inhale air through your nose and then exhale.

You need to inhale as deeply as possible; when inhaling, try not to enlarge your chest, but breathe only with your diaphragm, raising and lowering your stomach.

Exercise 2:

In the same lying position, place your right hand on your chest and your left hand on your stomach.

Inhale deeply, slightly raising your shoulders and head, but trying not to change the position of your stomach. Switch hands and do the exercise again.

Repeat several times.

Exercise 3:

Sit cross-legged. Place your arms along your body.

Bend your elbows and lift them so that your fingers rest at chest level. At this time, inhale without changing the position of your abdomen and chest.

Slowly lower your arms while exhaling.

Gymnastics exercises in the 1st trimester of pregnancy

Although a woman’s body may not feel changes at the very beginning of pregnancy, very important and powerful processes of the birth of a new life are taking place in her universe.

An embryo, consisting of only a few cells, is very vulnerable to all external influences, so the 1st trimester of expecting a baby is the time to start taking care of it and learn to limit yourself from what can harm the course of pregnancy.

Video: Gymnastics for pregnant women in the 1st trimester of pregnancy

What exercises should not be performed in the 1st trimester of pregnancy?

First of all, you need to remove all abdominal exercises from your gymnastics - they can provoke uterine tone - and, as a result, bleeding and termination of pregnancy.
It's time to stop yourself from jumping and bending sharply.

Useful gymnastics exercises in the first months of pregnancy:

Exercises for the thighs and perineal muscles.

Lean on the back of the chair. Squat down slowly, spreading your knees wide. Hold in a half-squat, then slowly return to the starting position.

Perform the exercise 5-10 times.

Exercises for the calf muscles - prevention of swelling.

Position – standing, feet together, toes apart.

Holding the back of the chair, slowly rise onto your tiptoes. Feel the tension in your calf muscles, then slowly return to the starting position.

Perform 5-8 times at a slow pace.

Watch your posture!

Exercise for the muscles of the legs, perineum and abdomen.

Leaning on the back of the chair with both hands, the right leg must be extended forward, then slowly moved to the side, back, then to the left side (“swallow”, but move the leg strongly to the left). Do the same for the left leg.

Perform the exercise 3-4 times for each leg.

Exercise to maintain breast shape.

Clasp your palms in front of your chest, elbows parallel to the floor.

Squeeze your hands tightly in the lock, then slowly release the tension.

Make sure you breathe correctly and don’t hold it for too long!

Repeat the exercise 8-10 times at a slow pace.

Exercise for the hips, abdomen and sides.

Place your feet shoulder-width apart. Do a small squat, bending your knees, and slowly rotate your pelvis - first to the right, then to the left.

Perform the exercise without effort or discomfort.

Make sure your spine is straight!

A comment : I would not recommend Kegel exercises, except in the 1st and early 2nd trimester of pregnancy. Every second or third woman now has varicose veins even before giving birth, including hemorrhoids and varicose veins of the perineum, and Kegel exercises can aggravate this. Careful selection of patients for these exercises is required.

Gymnastics for pregnant women in the 2nd trimester - exercise video

If the expectant mother felt signs of toxicosis at the beginning of pregnancy, then in the second trimester these unpleasant sensations have already passed. The body begins to get used to the changes that occur in it, and the risk of miscarriage is already unlikely.

Video: Gymnastics in the second trimester of pregnancy

In the second trimester of pregnancy, attention should be paid to those exercises that strengthens the muscles of the pelvic floor, abdomen, back and hips – to prepare for even greater stresses that await you in the last months of pregnancy.

Helpful advice: In the 2nd trimester of pregnancy, it is better for the expectant mother to wear during exercise.

Kegel exercises - to strengthen the pelvic muscles and prevent urinary incontinence

Exercise sitting on the floor - for the muscles of the back and abdomen

Sit on the floor, spread your arms to the sides and slightly back, lean on them. Turn your torso and head first in one direction, then in the other.

Don't hold your breath, breathe evenly.

Repeat the exercise 4-5 times in each direction.

Side lying exercise

Lie on your left side. Stretch your left hand forward in front of you, place your right hand on it.

Slowly raise your right hand up and move it back to the maximum possible distance, without turning your body and head. Return your hand to its original position. Perform 3-4 such exercises, then do the same on the right side.

Exercise for the back and abdominal muscles.

Sit on the floor with your heels under your buttocks and your hips and knees pressed together. Stretch your arms in front of you.

Slowly tilt your head and body forward, trying to touch your forehead to the floor, then slowly return to the starting position.

Do not try to perform the exercise by force! If the exercise is difficult or your stomach is bothering you, spread your knees a little.

Exercise for proper breathing

In a sitting position, bend your legs at the knees and cross them slightly. The arms are straightened and palms rest on the hips.

Slowly raise your hand and pull it up, while simultaneously taking a deep and slow breath, slightly throwing your head back. Then exhale just as slowly, lowering your arms to the starting position.

Perform the exercise with the other hand, a total of 4-7 times for each.

Chest exercise

Continue to perform the exercise for maintaining breast shape from the previous block for the 1st semester in the second.

Gymnastics exercises for the 3rd trimester of pregnancy, rules of execution

In the 3rd trimester of pregnancy, it becomes difficult to perform most of the previous exercises.

A fitball comes to the aid of expectant mothers. There are excellent exercises to prepare for the upcoming birth, which can be done well with the help of a fitball.

Exercise with dumbbells to strengthen the muscles of the back and abdomen

Sit on the ball. Lower your arms with dumbbells (0.5-1 kg) along your body.

Bend your elbows, lift the dumbbells to your armpits, then just as slowly lower them to the starting position. Do not tilt the body!

Then bend your elbows and lift the dumbbells to your shoulders - slowly lower them.

Alternate these movements. Don't forget to ensure proper breathing.

Exercise in a lying position - to strengthen the muscles of the thighs and perineum.

Lie down on the floor. Place one foot on a fitball. Try to roll the ball, moving your leg to the side, then return it to its original position. Repeat 3-4 times.

Roll the ball as well, bending your knee.

Do the same with the other leg.

Exercise for chest muscles

Holding the fitball in front of you with your arms extended forward, try to slowly squeeze it with your palms, then just as slowly relax your hands.

Make sure that there is no tension on your stomach while doing this exercise!

Perform 5 to 10 times.

All information in this article is provided for educational purposes only; it may not be relevant to your specific health circumstances and does not constitute medical advice. The website сolady.ru reminds you that you should never ignore a doctor’s consultation, especially during pregnancy!

Pregnancy is a time of change. The rhythm of life of the expectant mother changes, the environment changes. You have to prepare for the birth of a baby both mentally and physically. Moreover, experts advise preparing the body for childbirth almost from the first day of waiting for replenishment.

One of the most popular ways to tone yourself, strengthen muscles and learn to relax is gymnastics for pregnant women. The first trimester is a rather risky time for pregnant women - there is still a high probability of miscarriage in the early stages, the body is under stress from a sharp change in hormonal status, the expectant mother does not feel very well due to toxicosis and drowsiness.

Therefore, you should start gymnastics in the first three months only under the strict supervision of a gynecologist. Yes, and you need to select special exercises, included in the special “Gymnastics complexes for pregnant women by trimester.” For complete peace of mind, it is better to consult an experienced fitness trainer or discuss a self-selected set of exercises with your doctor. Then you will know for sure that your gymnastics will not harm either you or the unborn baby, but, on the contrary, will only bring benefit.

Squats - yes, jumping - no!

In general, it is almost impossible to overestimate the benefits of physical activity during pregnancy. Exercise not only helps you stay fit and tone your muscles and skin, but also lifts your spirits and relieves the feeling of fatigue that can plague an expectant mother at first.

Gymnastics also helps prepare the body for childbirth - strengthen the muscles and spine, teach the expectant mother to control her own body. The main thing is not to perform exercises that are not recommended for pregnant women. For example, jumping and doing press exercises is strictly contraindicated.
But squats are an excellent gymnastics exercise for pregnant women; the 1st trimester, as well as subsequent ones, are perfect for this simple but extremely useful physical activity. It is necessary to train your hips, because during childbirth these muscles will have to experience stress.

Correct Breathing for Miss Round Tummy

Another type of exercise that will not hurt the expectant mother to master is breathing exercises. It is proper breathing that helps maintain a good mood, teaches you to relax, and also helps saturate the blood with oxygen.

So, before you start performing a set of exercises called “Gymnastics for pregnant women 1st trimester,” learn to slowly perform breathing exercises. Having mastered chest, diaphragmatic, full breathing, you will feel much better and more confident.

Mom tries, baby gets stronger

A mother and her unborn child during pregnancy are one whole. Therefore, what is good for the mother is also good for her baby. Physical exercise, for example, not only helps strengthen the body of the expectant mother, but also has a beneficial effect on the health of the unborn child.
After all, gymnastics is a way to speed up blood circulation and ensure oxygen saturation of organs and tissues. And if the expectant mother regularly gives herself physical activity, she will protect her baby from the risk of hypoxia (oxygen starvation).

To love yourself is to love the whole world!

Gymnastics for pregnant women (1st trimester) is also very useful for a woman’s self-esteem. After all, by accustoming herself to regular physical activity from the very beginning of pregnancy, the expectant mother will be able to prevent the risk of such unpleasant companions of an “interesting situation” as excess weight, cellulite and stretch marks.

So, you decided to do gymnastics for pregnant women. The first trimester has just begun and today is the first day of classes. To begin, wear comfortable clothes that do not restrict movement.