What exercises are useful for pregnant women. Exercises for pregnant women before childbirth

Our translator got it, translated and added at the request of the referee's readers the text on how to train during pregnancy. To confess, there is no one here, so we will adhere to our corporate reasonable approach to science according to our tradition.

How to train during pregnancy: scientific approach and links

On the Internet, you can find various opinions about training during pregnancy: Some are offered not particularly soaring about the situation and recommend almost competitive loads, other on the contrary - they are advised to immobilize almost to paralysis, placing cautious pugs.

But, since the question is very serious, it is better to contact a true scientist, for example, to the publication of ACSM Certified News, in the issues of 21 (original articles) and 22 (another original) of which for 2015 an article on aerobic loads and training with burdens in the period was published in the period pregnancy. Materials of the magazine are not the official position of the American College of Sports Medicine (ACSM), but still we are somehow visible and approved.

The original of the text and the fullest list of these studies see the above links, and we will provide you with abbreviated and lightweight retelling, supplemented by practical recommendations.

Author - Linda May, Candidate of Science, Associate Professor of Kansas University of Medical Sciences, Lecturer of Histology, Anatomy and Physiology, researcher of the influence of training during pregnancy for the development of the fetus.

Part 1: Aerobic loads during pregnancy

Everyone is well aware of how useful workouts, but not always decide to continue classes during pregnancy. Scientists, conducting research and collecting more and more data, find out that, subject to certain conditions, you can continue to train for your health.

It is important to understand that every woman should get permission from his doctor And the coach must suggest it to fill out a special questionnaire (for example, Parmed-X, accessible to the address). Since American fitness coaches and instructors take place annual advanced training and confirm the license (unlike Russia), they are obliged to know.

To absolute contraindications For classes include: influencing hemodynamics of heart disease, restrictive diseases of the lungs, inconsistency of the cervix, constant bleeding in the second and third trimesters, multiple pregnancy with risk of premature births, placenta prediction after 26 weeks of hatching, premature birth, late toxicosis.

Relative contraindications : Strong anemia, chronic bronchitis, unclear nature arrhythmia, extreme obesity, extreme weight lack, orthopedic limitations, uncontrolled type 1 diabetes, extremely low-wear lifestyle before pregnancy, delay of intrauterine development, weakly controlled hypertension, epilepsy, hyperfunction of the thyroid gland, smoking.

There are also manifestations in which workouts should be immediately terminated: Vaginal bleeding, dizziness, headache, chest pain, caviar sweep, shortness of breath before applying, muscle weakness, pain or ICR swelling (it is necessary to eliminate the possibility of thrombophlebitis), premature birth other.

In the presence of permission and the absence of restrictions, you can proceed to classes, but the coach must constantly monitor the ward.

Positive effects of aerobic loads during pregnancy

Regular training helps a future mother to maintain good health, strengthen the health of the cardiovascular system, accumulate less fat when weight gain and experience less painful sensations associated with pregnancy.

A good physical form makes it easier for themselves. Studies show that the training more often give birth in a normal period, childbirth and recovery are faster. Positive effects and for a child were noticed: he also has better heart activities, children of sports parents are slimmer and have more abilities for sports and studies (compared to children of parents who do not engaged fitness).

Dosage and intensity of aerobic workouts during pregnancy

The American Society of Gynecologists (ACOG) and American College of Sports Medicine (ACSM) recommend aerobic loads of medium intensity or energetic within 30 minutes, at least three times a week.

However, it is necessary to start carefully, in the first trimester it is recommended to exercise 45-74 minutes per week ( for just up to 74 minutes, and not up to 75 - for us a mystery, but we will be accurately translated from the source - the approx of the roe).

Separate studies showed that frequent workouts (\u003e 5 per week) and rare (<2 в неделю) приносят мало пользы, так что лучше ориентироваться на 3-5 раз в неделю.

For those who have not engaged in sports before pregnancy, it is recommended to start with 3 workouts for 5 minutes, moderate intensity up to 12 out of 20 on a scale of perceived effort (when it turns out to speak during the exercise). If no negative sensations appear, then add 5 minutes a week, bringing the duration of the lesson to 30 minutes, then add training on another day if desired. Each occupation is preceded by a warm-up and ends with a clinch (light stretch, slow walking).

It is advisable to avoid certain types of sports, including hockey, ball games, gymnastics, horse riding, martial arts and other potentially dangerous types of pastime. It is better to transfer workouts from the street into the room, for example, bike shops on the highway replace the exercise bike. Of course, experienced athletes can afford more, but beginners should prefer comfortable and pleasant loads: swimming, walking, aerobic simulators (staircase, elliptical, rowing and others); Although it is necessary to avoid simulators that can break the blood circulation, squeezing the lower hollow vein, like Crossrobics.

Clothing for training should not be too tightening and limiting. Instead of a sports bra, you need to use a special support for pregnant women; You may also need a bandage for a growing abdomen. It should be remembered about the consumption of fluid during the class. Ideally, training should only bring pleasure without any discomfort.

Part 2: Power loads during pregnancy

During pregnancy, such loads are also extremely important, since they maintain muscle strength, reduce painful sensations and help the labor process. Before starting, you should also get the permission of the doctor, pass the survey and find out contraindications and restrictions .

Basic restrictions in power training during pregnancy

There are 4 main risk factor in training during pregnancy.

1. First, the possibility of obtaining abdominal injury when using a rod or dumbbells. Therefore, pregnant women are not recommended to train with free weights, especially if they do not have enough training experience. Even experienced athletes need to be extremely attentive to completely avoid the risk to drop the shell of themselves or hurt them the stomach.

2. The second complication is to restrict respiration when performing the exercise. This can lead to an increased load on the cardiovascular system and the possible damage to the fetus, so that intense exercises should be avoided, requiring breathing delay.

3. Third, due to the hypertension of the joints during pregnancy, high-intensity and power (explosive) loads should be eliminated. Wear weights should be selected more carefully, and movement to perform slowly, under control to avoid potential damage.

4. And the latter - to maintain a normal venous inflow after the 13th week, it is advisable to avoid exercises performed lying on the back. Such exercises can be modified and carried out on an inclined bench (up) or sitting.

Positive effects of power loads during pregnancy

Power workouts together with a reasonable diet help to gain less weight, maintain strength, flexibility and well-being, reducing unpleasant symptoms.

The last three studies have shown that exercises with a small resistance for the "tone" did not affect childbirth, while the combination of power and aerobic loads reduced the likelihood of cesarean sections. Reasonable power training just as aerobic, do not harm and even improve health and mother, and baby.

Dosage and intensity of strength training

Since the subject of power training is still being studied by the American ACG and ACSM societies, recommendations proposed by the Canadian Socusher-Gynecologists (SOGC) and Canadian Society of Physical Exercise (CSEP) are used.

Power training is advisable to spend 2-3 times a week, and each occupation should include four components.

1. Workout for 5-10 minutes, for example, slow walking.

2. Main part of resistance exercises, duration 20-45 minutes. The number of exercises from 4 to 12, with a load on major muscle groups: quadriceps, hips biceps, back muscles, deltoid, chest, triceps, biceps, calf. With the number of approaches 1-3, most studies recommended the repetition range of 10-15 with an average intensity (13 of 20 on the scale of the Borg's perceived effort).

3. In the third component, some researchers highlight exercises for the press and stabilizers of the middle of the body ("Cora"). For pregnant women, the abdomen area is especially important, so these exercises cannot be neglected. They can be performed on a sloping bench, lying on the side, sitting or standing. This part of the lesson lasts about 20 minutes, in the exercises it is recommended to make 1-2 approaches of 8-12 repetitions, the movement smooth and controlled, normal breathing is maintained without delays.

4. And the final component is a hitch, for example, slow walking and stretching. The hint lasts at least 5-10 minutes until the mother's pulse returns to the norm (as before the training).

As in the case of aerobic training, the situation should be comfortable, use free clothing and special support for underwear, consume enough fluid before, during and after classes, as well as comply with a full, balanced diet. It is advisable to perform power exercises under the supervision or using a coach.

conclusions

Power training are an important component of a healthy lifestyle even during pregnancy. During this period, of course, it should be treated with increased caution, modify the exercises and closely monitor the reaction of the body.

Both themselves and in combination with aerobic, reasonable power loads are safe and useful to the future mother and child. Get the permission of your doctor, read the contraindications and follow the prescribed frequency, duration and intensity of loads to get only positive effects from training.

Read on the roe:

So, what effect, in addition to well-known to all increase the tone, is able to give gymnastics for pregnant women?

Regular exercises during pregnancy make it possible to achieve a number of results useful for future mom:

Strengthen and train the muscles involved in the process of childbirth.
They contribute to the elimination of pain in the back, constipation and edema that are associated with the deterioration of blood outflow and lymphs on the veins of the legs, the pelvis.
Charge energy and improve mood.
Reduce discomfort associated with pregnancy.
Improve sleep and reduce fatigue.

Why and how does it happen? The fact is that during pregnancy, the training of three muscular groups - muscles of the back, pelvis and abdomen becomes very important.

First, the strengthening of the abdominal muscles contributes to the fulfillment of their function to maintain the growing fetus and increasing the uterus. In addition, it contributes to more efficient sweeps - arbitrary contractions of the abdominal muscles and muscles of the pelvic bottom, thanks to which the baby is born. Speakers are necessary at the end of childbirth and largely depend on the physical abdominal muscles.

Secondly, the strengthening of the muscles of the pelvis and the perineum will avoid problems associated with incontinence of urine, which is sometimes developing after delivery.

Thirdly, the strengthening of the back muscles improves posture and reduces the stress in the lower back, contributes to the prevention of pain in the lower back.

Fourth, exercises, training and developing diaphragmal respiration, allow you to properly breathe during the bouts, thanks to which the mother and the kid most favorably transfer this period of birth.

Agree, for such achievements it is worth paying a simple gymnastics.

What is the difference between gymnastics for pregnant women from just gymnastics?

To achieve the effect described above, a technique of gymnastics for pregnant women was specifically developed. In the selection of exercises, attention is drawn to the preparation of a group of muscles, as well as for the term of pregnancy, because in each of the trimesters, the goal of gymnastic exercises differ, and physiological changes dictate their rules of conduct. Doctors and medical professional specialists have compiled complexes of exercises for women with various labors of pregnancy: 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 - Seventh weeks after childbirth.

IN first trimesterit is best to learn how to relax and respiratory gymnastics. Despite the lack of belly, the load should not be intense: the first trimester is replete with critical terms in the threat of abortion. In the second trimesterit is advisable to engage in strengthening the muscles of the pelvic bottom and the abdominal press. In the third, the exercise complex is aimed at reducing venous stagnation, increasing the mobility of the joints, stimulating the intestinal activity.

As an example, we give several exercises useful in all respects at different stages of pregnancy. This is the "classic" of gymnastic complexes for pregnant women - the exercise of Kegel and the "kitty".

Kegel's exercisebuilt on the reduction and relaxation of the muscles of the pelvic bottom and tribal pathways, will prepare labor paths to childbirth and make them more elastic. You can perform it in different positions - sitting on a chair, lying, lying with a raised pelvis, squatting. Squeeze the muscles of the vagina, pulling them up and inside. Hold the muscles in such a position of 10 seconds, without delaying with breathing, then slowly relax the muscles. Start from 5 times, gradually bring the number of repetitions to 10. Perform the exercise two or three times in time.

"Nature"strengthens the abdominal muscles and facilitates the burden on the spine. Stand on all fours, leaning on the palms and knees. On the breath, lower the back down, not much fighting it in the lower back, keep my head neutrally. Then, after the exhalation, return to the starting position: Lower the head, bring back up, draw your stomach.

These exercises help the poverty pelvic and the pelvis required at the time of birth:

Squats.Enroll your back on the wall, start squinting, slowly flexing the legs in the knees and slightly raising the heels from the floor. The critic must be as deep as possible, which only you can do without tearing back from the wall. Draw in this position 1 minute, breathe deep and relax the pelvis. Rise back using support.

Shacking.Stand up to the wall at a distance of about 1 m, the legs are arranged on a width of 60 cm. Enact about the wall with hands, slightly leaning forward and shake the hips from the side to the side for 1 minute.

Butterfly.Sit on the floor, connecting the feet and knees outside. Stretch the muscles of the groin and the inner surface of the hip, trying to touch the floor knees. Hold one minute.

In any case, before starting to engage, you must consult with your doctor.

Contraindication to physical education classes are:

acute stages of diseases of the cardiovascular system with circulatory disorder,
pulmonary tuberculosis in the aggravation phase,
all acute inflammatory diseases
diseases of the kidneys and bladder,
pregnant toxicosis
bleeding during pregnancy
the threat of interrupting pregnancy.

What should be the regularity and intensity of classes?

Perhaps it is in this matter "pregnant" gymnastics as close as possible with "non-empty".

First, classes must be regular - at least 3 times a week for 15-20 minutes. By the way, one or two classes can be replaced with aquaeerobics or swimming in the pool.

Secondly, to achieve the maximum effect of the exercise, it is necessary to perform for a long time, best throughout the pregnancy, changing the program on trimesters.

Thirdly, each exercise should be repeated 4-8 times; Exercises performed standing, you must finish walking and deep breathing. Any exercise complex consists of three parts:

The introductory part is breathing exercises, preparing the soot to load and increasing the pulse.
The main part is the exercises that strengthen large muscle groups of the body, the muscles of the pelvic bottom, which increase the mobility of the joints.
Final part - breathing exercises, relaxation.

Fourthly, the load should be increased gradually. At first, the distribution in time should be about it: 10 minutes - for warming up, 5 minutes the main part (power and static exercises) and 5 minutes of relaxation exercises. After a couple of days, you can extend the intense period of exercises to 15 minutes.

Fifth, during the fulfillment of the exercise complex, it is necessary to constantly monitor its well-being, it should not deteriorate, you should not have discomfort, not to mention the pain. Exercises should not cause a sense of fatigue, shortness of breath, heartbeat. If the specified symptoms appear, the classes should stop and consult with the doctor.

Sixth, from the exercise complex should be excluded, significant tension and sharp movements, as all this can lead to the threat of abortion.

Follow limit the loadand with special attention to refer to the choice of exercises, if:

you suffer from diseases of the cardiovascular system;
you have an increased or reduced blood pressure;
you have very low weight or obesity;
you suffer from muscle and / or joint diseases;
premature birth took earlier;
you expect twins (triples, etc.);
you had (eat) Eastic-cervical insufficiency (the situation, when the cervix, during pregnancy, the cervix begins to reveal, which leads to the threat of abortion);
the position of the placenta does not correspond to the norm (low position, prediction, etc.) or there are other factors that cause the threat of miscarriage.

Need to stop immediatelyexercise, if:

you got sick or sick head;
the surrounding items suddenly became unclearly visible;
a shortness of breath appeared;
the uterus has begun;
you feel a strong heartbeat (usually the pulse frequency in a pregnant woman in rest is up to 100 ° C. / min, during exercise in the norm of the pulse, up to 140 wt / min).

When and what to do?

You need to do exercises in the morning hours before meals or 1-2 hours after breakfast. It is not recommended to make exercises on an empty stomach - it is better to eat something light no later than 15 minutes before the start of heating.
Sportswear should be sewn from a breathable air, material. In addition, it is necessary that it be comfortable, broad and gave the opportunity to make free movements. Comfortable sports shoes will protect the foot and joints.
The floor should not be slippery, otherwise the risk of injury is significantly increasing. You can use special rubber mats.

If, yielding to a sporty bearer, you decide that you can do anything and pregnancy in this no interference, remember the existence of strict prohibitions. Here they are:

horseback riding;
water skiing;
diving in the pool and jumping into the water;
deep diving (oxygen apparatus may cause circulatory disruption, which is a threat to the fetus);
sprint run;
skiing (very dangerous falls);
bicycling;
group games (for example, football), threatening injuries;
exercises reinforcing the burden on the spine (for example, a deep tilt back), as well as require significant bending and straightening joints (jumping, sharp movements or change the direction of movement, balancing).

Pregnancy is a very responsible moment in the life of every woman. After all, she must worry not only about themselves, but also about the future child. The fact that a pregnant woman needs to be good and easily eaten and more in the fresh air know everything. But, which cannot be done during pregnancy, so as not to harm your baby, interests many future mothers.

It is recommended to exclude exercises, where the load falls on one leg and engage in the bandage, starting from 16-18 weeks, when the uterus is already growing significantly, and it becomes less turning. Lying on the back charging is also not recommended, only on the side so that the uterus does not comprehend the hollow vein and did not provoke the lack of oxygen in the fetus.

1. We start with a workout. Sit on a solid surface and cross legs in front of you. Perform head turns into one and the other way. The following exercise is smooth turns with a body diluted with hands.

2. Next exercise - sit in the pose of the little mermaid and pull your hand up on the breath, on the exhale, get her head.

3. For oblique muscles in the second trimester, the exercise is somewhat different. It is performed lying on his side, hands lie on each other and stretched forward. You need the top hand with the movement of the housing to deploy 180 degrees, then return to its original position.

4. Exercise for breast muscles (see first trimester).

5. Sit so that the buttocks are on the heels. Pull your hands forward and tap the floor forehead. This has an excellent relaxing effect. Legs in the knees can be slightly pushing to the tummy lay between them.
3 trimester

Birth is approaching, weight grows, even the simplest charging becomes boring and hard. But here the exercises for pregnant women on phytball come to the rescue - on a special gymnastic ball. You can fulfill them yourself at home (only you have to first buy the ball), or in the center for pregnant women. Why it is the phytball, and not an ordinary charge. It can also be performed, but the fitball exercises are more effective, interesting. In addition, classes on the gymnastic ball are very comfortable and comfortable for future mothers at large more pregnancy. Recommended exercises can be figuratively divided into three categories: for the buttocks and hips, for hands, for the chest.

1. Easy dumbbells will be required, weighing no more than 1 kilogram. Sitting on the ball, you must alternately bend your hands.

2. Sitting on the floor in Turkish easily and rhythmically compress the ball with hands - this is a great simple exercise for breasting muscles.

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

Do not forget that the exercises for pregnant women 3 trimester very often cause tone of the uterus, such is physiology. If you felt painful sensations, the pulse is frequent, stop the workout immediately. In this case, it is better to do with respiratory gymnastics, we will tell about it below. There are medical contraindications to any types of physical activity, you need to always remember.

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

2. With pronounced early toxicosis.

3. With bleeding out of.

4. With late toxicosis (GuestRose).

5. With multi-way.

And finally, breathing exercises. They serve as a kind of relaxation. If you properly breathe at all stages in childbirth, you can noticeably reduce the pain effect. But without regular workouts and the concentration of attention, this is practically not possible.

1. Diaphragm breathing. Put one palm on the stomach, the other - on the chest and make deep breaths and exhalations. Watch that when inhaling only the stomach is raised, and the chest remained fixed. Breathe nose.

2. Breast breathing.

a) Put the palms on the ribs, divert the elbows to the sides. With the breath of the elbows, should slide on the sides, and the stomach and the chest remain in the same position.

b) Put one hand on the chest, another on the stomach. When inhaling the chest rises, the stomach is still.

It is very important, performing breathing exercises, not to make breathing delays, otherwise you can experience hypoxia. The duration of occupations is 30-40 minutes.

Gymnastics for future mothers

Life in motion is a guarantee of health and longevity. You understand this perfectly and try to include physical exercises and sports activities in your routine. But upon the occurrence of pregnancy, every woman wonders as a tempo of physical activity, let's say in the "interesting situation". First of all, let's deal with whether the sport is danger to you or good. Is it possible to practice fitness?

With the normal course of pregnancy in the body of a woman, changes occur, which are a consequence of the adaptation of the parent organism to the new conditions of existence associated with the development of the fetus. During pregnancy, all organs function normally, but with an increased load. To preserve and strengthen the health of a pregnant woman, physical education is of great importance. Observations have shown that women who during pregnancy are engaged in special gymnastics, childbirth flow faster and easier. And in the postpartum period they are less likely there are complications.

In women's consultation, you always warn that you can only play sports when pregnancy proceeds without complications. Exercise for pregnant women contribute to strengthening the nervous system, improving the breath and heart work, the development of abdominal muscles. Especially they are useful to those women who lead a sedentary and low-wear lifestyle.
Exercise for pregnant women is best to spend in the morning, shortly after sleep. A special methodology of therapeutic physical education has been developed, which contains a complex of physical exercises for pregnant women with various labors of pregnancy: 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 the sixth seventh weeks after childbirth.

Fitness classes for pregnant women can be carried out by a group method or independently at home. In the last way, a woman should periodically visit the doctor on therapeutic physical education.

What exercises can be done pregnant?

Here are some useful exercises for pregnant women:

Exercise number 1. Feet on the width of shoulders, hands raised up, slightly sit down - breathe and hands down down. Straighten - and exhale. Exercise repeat three times.
Exercise number 2. Legs on the width of shoulders, hands stretched back into folded into the castle. We produce head slopes: up-down, right-left. All 6-8 times.
Exercise number 3. Legs on the width of the shoulders, we perform semi-trades with a half-handing shoulders - back (semicircle shoulders).
Exercise number 4. Legs on the width of shoulders, socks forward. Sat, raising his hands up, bent in the elbows. Repeat 8-10 times. This is an exercise for the muscles shoulders, hips and buttocks for pregnant women.
Exercise number 5. Feet together. Making the baffles back alternately with each foot, we will reduce the hands in front of the breast, pulling forward. You can at the same time hold on with one hand for the support (for example, a chair). Repeat 8-10 times. This is an exercise for the rear surface of the hip and chest.
Exercise number 6. Pressing from the wall on the palms (3-6 times). This is an exercise for breast muscles.
Exercise number 7. Feet on the width of the shoulders, slightly bent in the knees. Run into the lower back, keep your hands on your knees and round up, slightly linger and so three times. Then put legs together and the same. This exercise for pregnant women for the back helps to relax the muscles of the lower back, where the most load.
Exercise number 8. To lie on the floor so that the loin is pressed to the floor, the hands stretch along the body, bend the legs in the knees. And alternately pull it out one one, then another leg to the stomach, with the knee touch the abdomen. Repeat 8-10 times. This is an exercise for the press for pregnant women.
Exercise number 9. Hands on the belt. Rotation of the pelvis alternately in the same side.
Exercise number 10. To lie on the floor and pull the legs up, touch your fingers to the toes of the legs and dilute the legs to the sides. This stretching exercise (stretching exercise) - relaxation, stretching and respiratory restoration.

These exercises for pregnant women can be done at home. Before you start performing gymnastic exercises for pregnant women, it is worth consulting with your doctor if there are any caution. Fitness for pregnant women should be daily. If you are limited in time, try to engage at least three times a week. The room where you will do exercises must be necessarily ventilated, it is desirable to leave the opening open at the time of the gymnastics.

In addition to sports exercises for pregnant women, walking is very useful. It is safe and shown on 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 engaged without restrictions until the end of pregnancy.

What exercises can not be done pregnant?

You can not do sharp movements, jumping, scroces, power exercises. It is not recommended to strain hard, participate in sports competitions. When practicing sports for pregnant women, a keyword should be moderation. About too active sports (water or skiing, jumping in water, struggle, tennis) must be forgotten.

If you regularly perform permissible physical exertion, then quickly avoided the result. Your well-being and mood improves significantly, and you will gladly expect the appearance of the baby.

Classes for pregnant women in water

The practice of water classes in the preparation of pregnant women to childbirth has already since since the beginning of the 80s. Moreover, obstetres insist on the obligation of visits to such classes.

As for the traditionally established opinion about the swimming for pregnant women, it comes from some very erroneous assumptions.
The first assumption concerns attitudes towards a woman as a patient with respectively superimposed on it numerous "impossible". Pregnancy is not a contraindication in the water!

The second assumption relates to the very concept of "swimming", with which intensive movements and high physical exertion are usually associated. In our case, we are not talking about sports swimming, but on specially designed exercises for pregnant women, conducted in water, including special swimming movements, strictly dosed on load and bearing a condatory nature. Such classes allow any woman on any pregnancy time to benefit from water classes.

Pool classes are one of the most effective aspects of preparing for childbirth, and the most beloved women. You can see for this, looking at the woman who leaves after the water workout. Her eyes are glowing, she has confidence in her health, beauty and in their abilities. Because water has, above all, a relaxing effect. With the growth of the child not only increases the weight and size of the belly, but the whole body becomes heavy to move. And in the water it becomes weightless, the movements will be easier, and the edema decreases or disappear at all. It is very important at least once a week to give your body rest. In addition, your baby during occupations in the pool is also preparing for childbirth when you perform water exercises for breathing delay.

Some women carrying a child mistakenly believe that in their position any physical exertion is contraindicated. In fact, if sports are moderate and competent, they support the figure and allow the baby after the birth of the baby faster to lead it back to the previous indicators. And most importantly - they positively affect the health of the mother and the intrauterine development of the fetus.

It is only necessary to understand that regular gymnastics for pregnant women should be special: it is carried out according to a certain rules, in compliance with a number of recommendations. Only in this case, it will be useful and will not harm.

Why aren't all pregnant women make gymnastics recommended by doctors? The reasons for each of their own: there is no time, the fear of harvesting the baby, an unimportant state, health problems, etc. However, in most cases, the refusal of classes is explained very trivially - laziness.

To regular exercise, it is necessary to approach more responsibly if only because it will benefit everyone - and mom and child. As studies and practice have shown, the positive influence of moderate sports activities is expressed in the following moments:

fast adaptation of the body to a new state;
easy pregnancy;
prevention of stretch marks and cellulite;
breathing training, which in the process of labor will make it easy to ease pain;
acceleration of blood flow - the supply of organs with sufficient oxygen: it is especially important for the placenta and a small pelvis;
stretching of tributes - prevention of breaks;
improvement of metabolism;
the reversal of the child in the womb for the correct preview;
incineration of unnecessary calories;
gymnastics on phytball develops coordination;
positive mood, cheerful mood, no bad thoughts - excellent depression prevention;
strengthening muscles of the back, abdomen, pelvis - it will make it easier for childbirth in the future and will avoid complications;
reducing pain in the back;
immunity;
normalization of the gastrointestinal operation;
prevention of hemorrhoids and varicose veins.

The benefit of gymnastics for pregnant women does not have to deny: it has long been proven not only by medical research, but also practice. The only thing you need is to overcome the feeling of laziness or fear. And then regular classes will give the most speedy and undoubted result. However, in some cases it is not possible because of various contraindications, which is better to know about in advance so as not to harm neither the baby.

According to history pages. Even in the ancient Egyptian artifacts, people perform the simplest gymnastic exercises are depicted.

Contraindications

So that the gymnastics for pregnant women were most useful and nobody hurt, you must first check for the presence of contraindications and consult a doctor. If he does not find health problems that could prevent physical stress in this position, it will be possible to start classes. When a series of pathologies is detected, a woman can advise to pay with workouts.

Contraindications include:

the threat of spontaneous abortion;
toxicosis;
arterial pressure problems;
bleeding;
aggravation of any chronic diseases;
anemia;
pain of any character at the bottom of the abdomen;
inflammatory process in the body, elevated temperature, poor well-being, general weakness;
placet pathology: Low location, detachment;
hypertonus uterus;
multiple pregnancy;
And miscarriages in the past.

If the course of pregnancy is complicated by such problems, the gym will have to abandon - at least for that period, while the condition is not normalized (if possible).

Golden middle is very important here: and you don't need to be lazy, but also a special fanatism here. If the doctor warns against physical exertion - it means it is necessary to listen to its advice. And those pregnant women who are given permission to play sports must adhere to special recommendations throughout the 9 months.

Origin of name. The term "gymnastics" goes back to the Greek Word "Gymnos", which means "naked, undressed". It is explained by the fact that the athletes in ancient Greece did exercises naked to demonstrate the surrounding her irresistible, beautiful body.

It does not matter where pregnant is engaged in gymnastics - independently at home or under the guide of the coach at school for young mothers, - in any case, it should adhere to a number of useful recommendations. The fulfillment of certain rules will allow you to extract the maximum benefit.

Alarm signals

The most first rule is to carefully monitor its condition when performing gymnastics. Stop classes in the event of unpleasant sensations and any deviations to which include:

lower abdominal pain;
dizziness;
strange discharge;
"Stars" or darkness before your eyes;
heartache;
labored breathing;
increased pressure: more than 140/100;
pulse increase: more than 120 per minute;
excessive toddler activity after gymnastics and reverse condition - its long sink.

Gymnastics should give pregnant positive attitude and pleasant sensations. Therefore, any discomfort during occupations is an alarming signal that the body for some reason opposes the selected physical exertion and should be advised with doctors about this. Perhaps this happened because you misunderstood the sport.

Prohibited

Check the exercise complex selected by you: whether the gymnastics is prohibited during pregnancy elements. These include:

gaming;
contact;
with lifting weights;
on the press;
jumps;
simulators;
kuyrki;
jumping.

And do not forget that sports such as roller skating, horses, skates, are contraindicated pregnant. If you still have little gymnastics for pregnant women, it is better to work in addition to pilates, yoga, light jogging, walking, swimming, running skiing, badminton, tennis. But - within reasonable limits. In addition, when performing exercises, you need to follow a number of rules.

rules

Take advice from a doctor what gymnastics can and even preferably perform at your health on this period.
It is better to sign up for a school of future mothers at the hospital, where group classes under the supervision of specialists are being held. Of course, a personal trainer can be taken in the pool, a sports complex, a fitness center. But such gymnastics will cost expensive.
For self-study at home, look at the training video to learn how to perform certain exercises.
The room in which you do should be well ventigable. Temperature mode - approximately + 20 ° C.
The stomach should be empty: exercises are performed 1-2 hours before meals and after it.
Gymnastics need to do daily, better - at the same time.
Depending on its physical condition, determine the duration of classes: from 10 minutes to 1 hour. If you spend less time - there will be no result. More - fraught with health.
How many times to repeat the same exercise, is solved by the most pregnant depending on its condition and physical training.
Clothing should be a free, not constraintful movement, from natural materials.
Exercise should be smooth, calm, without sharp movements and jerks.
Breathing is uniform.
Gymnastics must be finished with complete relaxation. Preferably - exercise from the respiratory complex.

Especially attentive need to be when performing a gymnastics of the house, because at special occupations at hospitals there is always a doctor who can track the condition of pregnant and help. So be marked attentive. Consider the fact that various complexes are designed to solve different tasks.

Curious fact. Some specialists (coaches, athletes, doctors) believe that the main task of gymnastics is not physical improvement of the body, but the formation of a positive attitude to life.

Varieties

The most optimal option is if the gym for pregnant women will pick you up a trainer with medical education, which leads such classes at the hospital. You can also find a complex yourself, but in this case it is still better to consult with a specialist: does he suit you and will not harm the baby? There are a lot of varieties.

Positional

The positional gymnastics for pregnant women is very popular - a complex of exercises conducted in a certain pose.

Butterfly

The goal is to strengthen and train the muscles of the pelvis and honey. Exactly sit down, straighten your legs. Flexing his knees, slowly pull up his legs to him. Foot each other do not concern. Hands take up them, wave 10 times with knees in different directions.

Cat

The goal is to remove the tension from the spine, strengthen the back muscles, improve the work of the kidneys. Stop on all fours, lay down on the floor with your knees and hands. The spine must be smooth, lay parallel to the floor. Inhale the air, break a little, put the breast forward, lift a slightly head up. On the exhalation to cross in the opposite direction: the spine should form an arc.

Frog

The goal is to give the muscles of crotch elasticity, legs - power. To squat. Put the knees so wide as possible. Connect hands with palms, dilute the elbows, resurgently in your knees. Press the elbows to your knees, exposing them wider and wider. When the harms will be too warm - to stop the exercise.

Nomeva

The goal is to strengthen the muscles of the perineum and the press, develop a sense of equilibrium. Sit down on a soft rug. Legs straighten, put them more widely, raise your hands above your head. On the exhalation to lean towards the left foot, on the breath - go back. Take the same with the right foot.

Wood

The goal is to develop coordination, equilibrium, strengthen the pelvic muscles and muscles of the back. Stand, legs - on the width of the shoulders so that the feet are parallel to each other. Bend to the left, touch the palm to the knee. Relie your right hand over your head, deploying my palm. Look at the right palm, keeping the back smooth. Perform an exercise to the other side.

The positional gymnastics is good because it offers the performance of the simplest exercises, which are under the power of all pregnant women even in late terms.

Phytball

Recently, the gymnastics for pregnant women on phytball is very popular, but it is recommended to begin to perform only 2 trimester and in the absence of toxicosis.

Sit down to rely on the phytball. Left into it with hands from behind. On the breath to climb on him with the help of hands, by moving back. On the exhalation - slip down. This exercise with the ball well strengthens the back.
Sit on the ball, drown in it. Raise your arms, dilute to the sides, take back, pull the scapula as much as possible. Return to its original position.
Sitting on a bowl, riding his pelvis with circular movements. Such an exercise with the phytball is especially useful in 3 trimester. It improves the pelvic bottom circulation.
Sitting on the ball, straighten and lift the leg parallel to the floor. Fix it in the highest point, perform a stop rotation movement. Change your feet.
Arrange the ball in front of you, put your hands on his sides. Combine it, delay for a few seconds, weaken the pressure, repeat again.

After childbirth, the gymnastics on the ball can continue: it will strengthen the muscles of the pelvis and back, will help the organs to recover faster after the suffered stress.

Pool

Regularly performing gymnastics in the pool, pregnant will free from the tension in the back, will strengthen the immune system, learns to breathe correctly and control his muscles: load one and relax others.

Widely breed knees, swim forward, alternately pushing out from the bottom of the pool, then one, then the other foot.
To keep hands for the side, to perform in the water to all the well-known exercise "Bicycle": smoothly twist the legs, as if by pressing the imaginary pedals.
Frame in water on the back. Pull straight legs. Divide them on the side to the maximum width. Return to its original position.
Lie on the back. Pull your arms along the body. Swear using only your back and legs.
On a deep breath, sit down on the bottom of the pool, clasping the legs with your hands. Strengthen how hard breathing is enough, but not more than 20 seconds.

Water relaxes, so the gymnastics in the pool is so recommended to perform all pregnant women who can swim. It removes stress, eliminates muscle tension, leads to normal nervous and cardiovascular system.

Morning

If you don't have a fitbol, \u200b\u200byou do not know how to swim, and there are no special problems in a state of health and the course of pregnancy, the usual morning gymnastics, lasting for only 10-15 minutes, but gives the power of energy for the whole day.

Cross steps.
Tilt torso in different directions.
Hands - on the belt. On the breath, get back back, on exhale - straighten.
Circular rotations foot feet alternately.
Walking on socks.
Sit, cross legs in front of you. Turns of the head in different directions, turning it in a circle.
Divide hands on the sides. Rotation of the case.
Connect the palms in front of the breast, press one to another so as to feel the maximum stress in the muscles.
Sit so that the buttocks are on the heels, the knees are pushing. Burn forward, touch the floor forehead.
Walking in place to restore breathing.

Daily morning gymnastics is a pledge of excellent health pregnant throughout the 9 months.

Medical

Very often the doctor prescribes pregnant LFK. This is therapeutic gymnastics, which allows you to eliminate or facilitate this or that disease. It may be back pain or varicose veins. In the latter case, the exercises must be performed from the moment they learned about pregnancy. This will avoid aggravation of the ailment before childbirth, when the feet will be unbearably hard.

Put under the legs of the pillow or rollers so that they raise at an angle of 20 °. Relax. Breathe smoothly and deeply.
Bicycle. Lie on the back. Pull legs top or parallel to the floor. Present that twist the pedals. The loin and back should be pressed to the floor.
To lie on the back with the elongated legs. Make a deep breath - bend the right leg, tighten your knee to the chest. On the exhalation, straighten your leg vertically and lower it straight.
Frame on the back, pull your arms along the body. Raise both legs vertically up. Twisted at the same time in the same way.
Alternately bend and blend the foot on yourself - from ourselves.
Sit on a chair. Press the legs to each other. Lift on socks. Sleep on the heel. Ride the socks again.

Therapeutic gymnastics for pregnant women with varicose veins will remove the load from the legs. Phlebologists recommend performing it in elastic bandages 2 times a day.

For weight loss

Some pregnant women are gaining too many kilograms. Overweight can complicate the flow rate, and diets in this position are contraindicated. In this case, doctors recommend special gymnastics for weight loss, which will eliminate unnecessary deposits.

Walking in place.
Mahi hands in different directions.
Legs on the width of the shoulders, alternate drops with hands with compressed fists, accompanied by a seaside of the body, like when boxing.
Scissors: reduce and breed the hands of a cross-cross.
The back of the chair is as a support. Slow squats.
Stop legs aside on the sock, make a shallow cried, raising his hands up. Change legs.
Legs on the width of the shoulders. Hands on the belt. Turns of the hull in different directions.
Slopes in different directions.
To lie on the back on the rug. Bicycle. In the 3 trimester, this exercise is not performed.
Lokia on his back, lift the legs at an angle of 90º to the floor, minimize to the sides.
Adjust exercises with phytball.
In parallel, you need to go to the swimming pool for swimming and perform hiking walks in the evenings.

The main thing is not too overnight, performing gymnastics for weight loss. Even these exercises are pregnant to do smoothly and measured.

Drainage

In 2 and 3 trimesters, the load on the legs increases, so the drainage gymnastics is often recommended pregnant women, which perfectly helps with eath.

Lie on the back. Raise legs with pillows or rollers. Foot bending and blending at the same time and alternately, with a maximum amplitude.
Sitting squatting, laying his knees, put palms on the tibia. Back to keep straight. Ride the top of the housing from one foot to another.
Standing on all fours, raise her legs to the level of the buttocks.
Take the knee-elbow pose. Raise the leg bent into the knees, up, stretch the heel to the ceiling. Change your feet.
Bicycle. Execution technique is described above.

If there are no specific health problems, you can stay on the usual lining charging in the morning - it will be quite enough. If you need to eliminate the edema, remove extra kilograms, take the breath for childbirth, be sure to refer to the specially designed complex. And do not forget that at each stage of pregnancy load will need to be monitored and follow the implementation of the norms permitted by doctors.

And you know that ... 10 minutes of the simplest morning gymnastics contribute to active development in the endorphine body - hormone joy, which will recharge the energy for the whole day?

In terms of pregnancy

Any doctor and fitness trainer will tell you that the gymnastics for pregnant women in trimesters are selected: those exercises that can be easily performed in the early stages, it is impossible to repeat in later times. Loads that are available up to 20 weeks are forbidden after 30. All this should be considered when choosing a complex.

I trimester

Many pregnant women mistakenly believe that in 1 trimester, it is possible to continue to lead the usual life: there are no significant changes in the state, if the toxicosis does not suffer, too. So, it is not necessary to limit yourself in physical exertion. This is not true. Any doctor will say that in the early stages (up to 16 weeks) is very high risk of spontaneous abortion. So gymnastics should be taken carefully, without overload. You can adopt the following complex.

Walking in place. Duration - 10 minutes.
Legs on the width of the shoulders, palm - on the belt. Turns of the body to the right and left.
In position standing hands to join the head. Put elbows in front of yourself, take the sides. Repeat several times.
Bend your hands in the elbows, set them in front of you. Dilute elbows to the sides, repeat.
Frame on the side, hand straightened up, the second one to rest in the floor. Slowly pull the knees to the stomach, straighten back.

So that the first trimester passes without complications and unpleasant moments, train the breath and learn to tone and relax the body muscles. It will be needed during childbirth. Proper gymnastics for pregnant women at this stage is the guarantor of the safe appearance of a child to light.

II trimester

One of the most favorable periods for pregnant women is 2 trimester, since the body is accustomed to changes, toxicosis in the past, the tummy is not so big. And here is the time to do gymnastics in full strength, as far as health allows.

Walking in place. Duration - 15 minutes.
Tightening on the socks.
Sit, straight legs pull in front of you. Keep palms forward, get your hands to stop.
In the standing position right hand lift over your head, left left to the side. Stop back the right leg, stand so a few seconds. Repeat, changing hands and legs.
Send your feet for yourself, sit on the rug. Raise the hips, pulling back hands.
Stand smoothly, legs - on the width of the shoulders. Take your hands behind your back, connect the palms between the blades. Bare chest forward, stay in such a position.
Stand smoothly, legs - on the width of the shoulders. Hands in Boca. Go to the right and left. Stop in a starting position, raise hands up. Make a few more slopes.

You do not need to be afraid to engage in gymnastics in the second trimester: It will not be sick, behind, the tummy is still small and allows you to perform all sorts of slopes, you can still lie on the back without discomfort. Pregnant women should take advantage of their condition and prepare the body and the body to the upcoming birth.

III trimester

Many problems in pregnant women occur when 3 trimesters occurs: the stomach interferes, the back hurts, the head is busy with the upcoming troubles. It is impossible to refuse gymnastics, but something in the classes will still have to change: reduce the intensity and rhythm, choose a different complex of more easy exercises. For example, this:

Sit on the rug, stretch your feet in front of you, put the hands behind the back. Turn to the left, try to reach one hand to the other. Return, repeat the exercise in the opposite direction.
Stop on all fours, rely on straight knees and hands. From such a posture to sit on the heels, but without tearing off the floor. Head lower down.
Stand on all fours, rest in the floor with your elbows and knees. Exclude in the spine, raise your head up. Stretch hands, resting the palms in the floor, get back the back of the arc.

If the third trimester is overshadowed by edema or, it is a special gymnastics for pregnant women to solve these problems quickly, and most importantly - unlimited.

So, choosing a gymnastics complex for pregnant women, take into account your time to adjust the degree of complexity of exercises and physical load on the body and the body as a whole at different stages of the baby tool. If there are some problems with a certain part of the body (spin hurts, a lot of stretchings on the stomach, cellulite began on the hips), you can work specifically above it.

Helpful advice. If you feel that a prenatal depression is knocking on the door, you began to break around at all, annoy on trifles, nothing pleases you, but there are no strength on the gymnastics ... Psychologists advise you to include your favorite music and dance. After that, you can perform several uncomplicated exercises. If you repeat it daily, in a week your psychological condition improves significantly.

For different parts of the body

Pregnancy - a tremendous load on all parts of the body and internal organs of a woman. With the growth of the baby, the lower back is a lumbar, the belly pulls, the legs swell, stretch marks - all the misfortunes do not list. But if they are engaged in their prevention from the first trimester, performing appropriate gymnastics for different parts of the body (back, hollow, abdomen), all this can be avoided. Make sure this is your own experience.

Back

In 1 and 2 trimesters, pregnant women need to perform gymnastics for the back, which will have to be very hard at the last time, since the precious burrow will increase.

Lyzh in the morning in bed, squeeze the right fist, stretch to the wear of the right leg. Relax. Change sides. Finish the exercise by the filming of both fists.
Cook the ankles with your arms, pull the legs, get into the head.
Fold your hands in the "Castle". Pull up in different directions. Fold the "Castle" behind the back. Repeat.
Stand on your knees, sit altogether on the hips.
Stand up on all fours, back to aback up. Finger up, pull up the chin. Stop on all fours, shake the pelvis in different directions.

Such gymnastics, with proper and moderate execution, helps pregnant with, therefore, is to some extent therapeutic. But its main task is to strengthen the muscles of the back and spine.

Beads

Special gymnastics for hips will allow pregnant enough to stretch the inner muscles of this part of the body. Their elasticity will help the child with the ease to overcome the generic paths, will prevent breaks.

Stand on socks, drop down. Put the palms on your knees, back straight. Divide legs wider. Slowly climb, stand up on a complete foot. It is allowed as a support to use the hand of the partner of the head of the chair.
Frame on the back, bend legs. Tighten your knees to the chest, connect the feet, push the knees with palms.
Sit "in Turkish", connect the feet, push the knees. Bind forward, holding hands for the ankle. Put elbows on your knees, pressing, push them to the sides.
Sit "in Turkish", take the arms for the ankle. A partner raises her knees of pregnant, she, straining, prevents him.

This gymnastics stretches the muscles of the thigh, has a beneficial effect on the knee and hip joints. For stretching, doctors recommend pregnant to squatting more often.

Stomach

The gymnastics for the abdomen is very useful. It strengthens the abdominal muscles, which helps for childbirth.

Bicycle. Exercise is described above.
Swinging the pelvis in different directions with fixed shoulders, circular movements to them, writing the "eight".
Legs on the width of the shoulders. Hands on the belt. Turns in different directions.
Slopes in different directions.
Legs on the width of shoulders, knees semi-bent. Hands behind the back of clasp elbows. Pose in such a posture.

Gymnastics for a certain part of the body can work wonders. But at the same time, pregnant women should understand that for a couple of classes, the lower back will no longer be broken, if they did not work before. If there is a problem of excess weight before conception, if it is better to start doing from the first weeks. This will allow for the 9th month without significant health problems. Well, finally, I want to tell us separately about the beautiful medical complex that helped to be born without complications of hundreds, if not thousands of kids.

It is interesting! The most effective time to perform gymnastics is pregnant - the interval from 16.00 to 19.00.

With a pelvic preview

About 5% of pregnant women hear about the pelvic preservation of the fetus, which is fraught with serious complications during childbirth. One of the key points of correction of this situation is a special corrective gymnastics so that the baby turn over and accepted the correct position in the womb.

With regular execution, it helps in 70% of cases. Recommended only from 29 weeks. Represented by complexes of exercises developed by A. E. Shuleshova, I. I. Grishchenko, I. F. Dikanta (prescribed with an increased tone of the uterus), E. V. Bolhoyny (when the tone of the uterus is uneven), V. V. Fomicheva (if the tone The uterus is lowered) and others.

Gymnastics for pregnant women according to the method of Dican - one of the easiest. Lokia on the bed, alternately turn with side on the side. On each lie at least 10 minutes. Repeat 4 times three times a day before meals.

Stand on your knees, rely on elbows. Make a few breaths and exhale.
I. p. (Starting position) former. On the exhalation - a slow tilt down, touch the brushes to the chin, in exhalation - return.
I.P. Former. Straighten the right leg, slowly raise up, then stay to the side, touch the floor toes, return. Change your feet.
I.P. Former. Lower down the head. On the exhale - to round the back, slowly rumbles, on the exhalation - raise my head.

As you can see, specially selected and regularly performed gymnastics for pregnant women plays an important role for the health of the mother throughout these 9 months and the intrauterine development of the fetus. If the complex is properly literacted and the woman responsibly refers to classes, you can cope with almost any problem of this difficult situation (an exception is contraindicated for physical exertion).

Do not be lazy, dear future mommies, find half an hour a day for your not born and born and for yourself, beloved - then you will not regret these past minutes.

You learned that pregnant and the first of your emotions are joy mixed with excitement. There are many different questions in my head (especially if this is the first pregnancy): what happens in my body, that you can not, how to save my health and give birth to a healthy baby, how not to gain a lot of excess weight, how to eat how to breathe To sleep, who to listen to who do not listen and so on.

Relax, take a deep breath and calm down. Today we will respond to part of your questions and reveal the topic of health and fitness for pregnant women, we will tell you how to make special attention to and how to modify the exercises under your new state.

Changes in the body of a woman during pregnancy

During pregnancy in the body of a woman occurs Many transformationsStarting from mood and ending with changes in the hormonal system, metabolic speeds and weight gain.

All these changes in natural And do not worry because of unnecessary kilograms on the scales. It is easier to endure the flowing changes in the body and the general emotional state will help maintain a healthy lifestyle: a full balance of a balanced diet and sports or special gymnastics for pregnant women.

Even if you have never played sports before - it's time to start!
Exercise during pregnancy have a number of advantages:

training will be favorable both on your health and the health of the future kid;
when the weight range will not accumulate excess fat;
after childbirth, you will return to antenatal form faster;
it will be easier to proceed pregnancy and the childbirth will be held;
pain will be reduced;
during training, blood circulation will improve, the body will enrich oxygen;
hormones will stand out, improving the mood;
in general, you will feel better, and your baby in the future will be healthier, more active, will show more abilities in sports and studies.

Features and contraindications for exercise during pregnancy (1 trimester)

Pregnancy it is divided into three trimesters. In the first trimester, the fruit is very sensitive to negative external stimuli, it forms all vital systems and organs.

Before proceeding with training, be sure to consult your doctor, do an ultrasound, all kinds of tests - Make sure you have absolute contraindicationswhich can proceed asymptomatic and do not disturb you. These contraindications include:

heart disease influencing hemodynamics;
reduction of lung extensibility due to restrictive diseases;
multiple pregnancy.

In addition to absolute, there are still relative contraindications to which they should also take carefully. It may be:

sedentary lifestyle to pregnancy;
smoking;
anemia;
arrhythmia;
extreme obesity or weight lack;

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

Follow immediately stop the occupation if At this time, it happened:

bleeding;
headache or dizziness;

chest pain;
any discomfort.

Recommendations for training on the first trimester of pregnancy

If all medical records are normal, provide yourself with the support of the coach and proceed to classes.

Exercises in the first trimester of pregnancy

Often you can hear the view that physical exercises for pregnant women on the first trimester are contraindicated, and the future mother needs to lie down and fold the legs.

This is a great misconception: Pregnancy is not a disease, and the more active the lifestyle of the mother, the easier it will be a child and a child will be healthier.Useful exercises will be stretching, walking and.

Start the morning with breathing exercises, perform exercises for pregnant women on the phytball at home. Pay special attention to the strengthening of the back - in the next nine months it will be useful for you.

Complex of exercises for pregnant women on the first trimester

This simple exercise complex will help you keep muscles in tone, weight is normal, and the mood is raised.

Inhale to account 5;
Pause on account 3;
Exhalation on account 5;
Pause on account 3.

Then overcoat the right hand with the left nostril right hand, and right to breathe, exhale to make the left nostril, breaking the right hand right hand. Make six such breaths and exhale, change your hands and repeat the manipulation: inhale left nostrils, and exhale right.

This breathing will help you better reveal the lungs, fill them with oxygen, as well as distract from routine affairs and tune in to workout.

Articular warm-up

After breathing exercises, you should make a workout. It may be walking on the spot for one minute, the slopes of the hull to the sides, forward and deflection back, the rotation of the legs in the hip, knee and ankle joints, the rotation of the hands in the shoulder, elbow joints and brushes. Approximately ten repetitions in each direction.

This exercise will help strengthen the leg muscles and will reveal the pelvis.

Sticking for the back of the chair, lay the legs wider widths, socks look out. Having rejected the pelvis back, do not rush to do ten as deep squats. Concentrate on performing and breathing. At the bottom point, do inhale and exhale at the top.

This exercise will help strengthen the muscles of the pelvis and oblique muscles.

Holding to the left hand for the back of the chair, make the right foot max back, then remove the leg on the right side and diagonally turn the leg forward to the left. Return the leg to the starting position, repeat ten times, relax, repeat the same with the other foot. Maximum concentrate on the work of the muscles, avoid inertia.

Exercise will help strengthen the bridge muscles and the inner side of the thigh.

Lying on the side, legs straightened (the bottom leg can be bent in the knee), rely on the elbow. On the exhalation, slowly lift the leg up, in the breath slowly lower it down. Perform 10 times per face.

Side Plank

This exercise will strengthen the abdominal muscles.

Lying on the side, bend the legs in the knees, go like the top of the body on the elbow. Top hand behind head or on the waist. In exhalation, take off the pelvis from the floor for several centimeters, go back to the original position. Repeat ten times per face.

This exercise will help strengthen the breast muscles.

Take the knee-wicked position on the floor. The knees are exactly under the pelvis, the brushes are slightly ahead and wider shoulders. Take a breath. In exhale, bend the elbows to the sides and try to touch the floor with breasts. Repeat ten times.

Exercise will help strengthen the back muscles.

Source position standing on all fours. Take a breath, pull the right leg back with exhalation, and the left hand forward, while do not burn the lower back and try not to lean much to the supporting leg. Return to the starting position. Take ten repetitions for each side.

Cat

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

Take the knee-wicked position on the floor. The knees are exactly under the pelvis, the brushes are under the shoulders, the back in the neutral position. Make a deflection with a breath, stretch the chest and chin up.

Do not burn a lot in the lumbar department, do not allow pain. In exhalation, the most rounds the back and chin pull to the chest. Take ten such repetitions.

The exercise will help to relax caviar and ankles, it can be performed in any convenient place and at any time.

Sitting on a chair, reject the feet of the floor. Pull socks on yourself, from yourself. Perform rotational movements to the left, right. Put the feet on the floor and take the highest heels from the floor, getting up on tiptoe. Perform 10 repetitions for each exercise.

Exercises for pregnant women on phytball (1 trimester)

The phytball was gaining great popularity among pregnant women, because it makes it possible to perform many exercises, helps to remove pain symptoms in the spine, can be a faithful assistant in preparing for childbirth.

Exercises during pregnancy on phytball (1 trimester) almost do not have contraindications, but before starting training, it is worth asking permission from a doctor.

Here are some exercises:

Legs on the width of the shoulders, keep the ball in straight elongated hands. Make tilting forward and sides.
Sitting on the ball, make rotational motions with a pelvis in the same way.
Lying on the floor, placing the ball between the legs. Squeeze the ball with pulsating movements.
Lying on the floor, put one leg on the ball, the second bent in the knee and is tight on the floor. Slowly roll the ball back and forth.
Use the ball as a chair by looking through the TV. Rotate the pelvis at the same time.
Be sure to do exercises for the relaxation of the back. For this, standing on the knees, lie on the ball on the ball, hug it with your hands and slightly drive out of the side to the side.

Observe the measure, do not overvolt, follow three or four repetitions of each exercise. Remember - you should not feel the discomfort of any kind.

Stretching

After training, it is important in a calm pace to pull the muscles. This will help them relax and return the pulse to the touchpoint.

Sitting on the floor, cross the legs in Turkish, leaning on the right hand about the floor, pull the left hand to the right and the other way. Repeat ten times, pause at the maximum stretch point.
Being in the same position, boot the right hand between the blades, and the left will try to reach the right, delay in this position.
Pull your legs forward, align your back, slightly drive into the lower back and take the tilt.
Sticking for the back of the chair, take the ankle of the right leg and pull the heel to the buttock.

Exercises for pregnant women (1 trimester) video

Check out the exercises during pregnancy (1 trimester) in the proposed video. You will learn how best and more efficient workout, look at the correct exercise technique, breathing and the number of repetitions.

Pregnancy is a complex and responsible period in the life of every woman. Observe our recommendations, and your pregnancy will be softer, the birth yourself is easier and returning to antenatal form faster. Enjoy this period, meet every day with a smile and love.

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