Exercises for pregnant women - a cheerful mother and a healthy child. Exercises for pregnant women

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

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

If everything is fine and there are no contraindications, you can safely start training. To help you navigate the best exercises to choose depending on the trimester, we asked our friends from the Ideal Body School to create a clear guide for expectant mothers who do not have sports ranks or Olympic medals.

I trimester

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

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

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

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

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

Walking

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

Swimming

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

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

Special exercises

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

Exercises to strengthen the pelvic floor muscles

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

Breathing exercises

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

Exercises for proper breathing - start doing in the first trimester:

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

In the second trimester, you can add to the already mastered breathing exercisesadd two more:

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

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

II trimester

The second trimester is the safest period for playing sports: the condition of the expectant mother stabilizes, toxicosis passes, and the placenta begins to function. However, at the same time, due to the active enlargement of the uterus and a shift in the center of gravity, the load on the spine increases significantly. Therefore, special attention should be paid to exercises to strengthen the back muscles and unload the legs, which also experience increased tension.

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

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

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

Complex for the second trimester:

1) Steps in place – 30 sec

2) Steps with arms at sides – 1 min.

3) Step + Kick forward – 1 min.

4) Step + Knee to the side – 1 min.

5) Dynamic squat – 1 min.

6) Overwhelm squat – 1 min.

7) Squat side step – 1 min.

8) Steps in place with breathing – 30 sec

Rest, water

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

10) On 4 support points - cat - 10 times

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

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

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

III trimester

(strength complex from Olga Marquez #3)

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

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

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

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

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

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

1) Plie squat with support – 1.5 min.

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

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

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

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

6) Knee push-ups – 1 min.

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

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

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

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

Regular exercise during pregnancy can achieve a number of beneficial results for the expectant mother:

Strengthen and train the muscles involved in the birth process.
Helps eliminate back pain, constipation and swelling, which are associated with a deterioration in the outflow of blood and lymph through the veins of the legs and pelvis.
They charge you with energy and improve your mood.
Reduce discomfort associated with pregnancy.
Improve sleep and reduce fatigue.

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

First, strengthening the abdominal muscles helps them perform their function of supporting a growing fetus and an expanding uterus. In addition, this contributes to more effective pushing - voluntary contractions of the abdominal muscles and pelvic floor muscles, thanks to which the baby is born. Pushing is necessary at the end of labor and largely depends on the physical capabilities of the abdominal muscles.

Secondly, strengthening the muscles of the pelvis and perineum will avoid problems associated with urinary incontinence, which sometimes develops after childbirth.

Thirdly, strengthening the back muscles improves posture and reduces tension in the lower back, helping to prevent lower back pain.

Fourthly, exercises that train and develop diaphragmatic breathing allow you to breathe correctly during contractions, thanks to which mother and baby tolerate this period of labor most favorably.

Agree, for the sake of such achievements it is worth devoting a little time to simple gymnastics.

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

To achieve the effect described above, a gymnastics technique for pregnant women was specially developed. In the selection of exercises, attention is paid to the preparation of a particular muscle group, as well as to the duration of pregnancy, because in each trimester the goals of gymnastic exercises are different, and physiological changes dictate their own rules of behavior. Doctors and specialists in physical therapy have compiled sets of exercises for women with different stages of pregnancy: up to 16 weeks, from 16 to 24, from 24 to 32, from 32 to 36 weeks, as well as during the periods of the second-third, fourth-fifth and sixth - seven weeks after birth.

IN first trimester It is best to learn relaxation techniques and breathing exercises. Despite the absence of a belly, the load should not be intense: the first trimester is replete with critical periods for the threat of miscarriage. In second trimester It is advisable to strengthen the pelvic floor and abdominal muscles. In the third, a set of exercises is aimed at reducing venous stagnation, increasing joint mobility, and stimulating intestinal activity.

As an example, here are a few exercises that are useful in all respects at different stages of pregnancy. This is a “classic” of gymnastic complexes for pregnant women - the Kegel exercise and the “Kitty”.

Kegel exercise, built on contraction and relaxation of the pelvic floor muscles and birth canal, it will prepare the birth canal for childbirth and make it more elastic. It can be performed in different positions - sitting on a chair, lying down, lying down with a raised pelvis, squatting. Squeeze your vaginal muscles, pulling them up and inward. Hold the muscles in this position for 10 seconds without holding your breath, then slowly relax the muscles. Start with 5 repetitions, gradually increase the number of repetitions to 10. Perform the exercise two to three times a day.

"Kitty" strengthens the abdominal muscles and eases the load on the spine. Get on all fours, resting on your hands and knees. As you inhale, lower your back down without bending your lower back too much, keeping your head neutral. Then, after exhaling, return to the starting position: lower your head, arch your back up, pull in your stomach.

These exercises help expand the hips and pelvis, which is necessary at the time of childbirth:

Squats. Lean your back against the wall and begin to squat, slowly bending your knees and slightly lifting your heels off the floor. The squat should be as deep as you can perform without lifting your back off the wall. Stay in this position for 1 minute, breathe deeply and relax your pelvis. Climb back using support.

Swaying. Stand facing the wall at a distance of about 1 m, legs apart 60 cm wide. Place your hands on the wall, leaning slightly forward and swing your hips from side to side for 1 minute.

Butterfly. Sit on the floor with your feet and knees pointing outward. Stretch the muscles of the groin and inner thighs little by little, trying to touch your knees to the floor. Hold for one minute.

In any case, before you start exercising, you should consult your doctor.

Contraindications to physical education are:

acute stages of diseases of the cardiovascular system with circulatory disorders,
pulmonary tuberculosis in the acute phase,
all acute inflammatory diseases,
kidney and bladder diseases,
toxicosis of pregnant women,
bleeding during pregnancy,
threat of miscarriage.

What should be the regularity and intensity of classes?

Perhaps, it is in this matter that “pregnant” gymnastics comes closest to “non-pregnant” ones.

Firstly, 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 water aerobics or swimming in the pool.

Secondly, to achieve maximum effect, exercises must be performed over a long period of time, preferably throughout pregnancy, changing the program by trimester.

Thirdly, each exercise should be repeated 4-8 times; exercises performed while standing should be completed with walking and deep breathing. Any set of exercises consists of three parts:

The introductory part is breathing exercises that prepare the muscles for stress and increase the pulse.
The main part is exercises that strengthen large groups of muscles of the body, pelvic floor muscles, increasing joint mobility.
The final part is breathing exercises and relaxation.

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

Fifthly, while performing a set of exercises, you must constantly monitor your well-being, it should not worsen, you should not experience discomfort, not to mention pain. Exercises should not cause a feeling of fatigue, shortness of breath, or palpitations. If these symptoms appear, you should stop exercising and consult a doctor.

Sixthly, jumping, significant tension and sudden movements should be excluded from the set of exercises, as all this can lead to the threat of miscarriage.

Should limit the load and pay special attention to the choice of exercises if:

you suffer from diseases of the cardiovascular system;
you have high or low blood pressure;
you are very underweight or obese;
you suffer from muscle and/or joint diseases;
previously had premature birth;
you are expecting twins (triplets, etc.);
you had (have) isthmic-cervical insufficiency (a situation when during pregnancy the cervix begins to open, which leads to the threat of miscarriage);
the position of the placenta does not correspond to the norm (low-lying, presentation, etc.) or there are other factors that pose a risk of miscarriage.

Need to stop immediately performing exercises if:

you feel dizzy or have a headache;
surrounding objects suddenly became unclearly visible;
shortness of breath appeared;
uterine contractions began;
you feel a strong heartbeat (usually the pulse rate of a pregnant woman at rest is up to 100 beats/min; during physical activity, the pulse can normally increase to 140 beats/min).

When and what to do?

You need to do the exercises in the morning before meals or 1-2 hours after breakfast. It is also not recommended to do exercises on an empty stomach - it is better to eat something light no later than 15 minutes before warming up.
Sportswear should be made of breathable, air-permeable material. In addition, it must be comfortable, wide and allow free movement. Comfortable sports shoes will protect your feet and joints.
The floor should not be slippery, otherwise the risk of injury increases significantly. You can use special rubber mats.

If, having succumbed to sports enthusiasm, you decide that you can do anything and pregnancy is not a hindrance, remember that there are strict prohibitions. Here they are:

horseback riding;
water skiing;
diving in the pool and jumping into the water;
deep diving (the oxygen apparatus can cause circulatory problems, which is a threat to the fetus);
sprint running;
skiing (falls are very dangerous);
a ride on the bicycle;
group games (for example, football) that threaten injury;
exercises that increase the load on the spine (for example, deep bending back), and also require significant bending and straightening of the joints (jumping, sudden movements or changes in direction of movement, balancing).

Some women carrying a child mistakenly believe that in their position any physical activity is contraindicated. In fact, if sports are moderate and carried out competently, they support the figure and allow you to quickly bring it back to normal after the birth of the baby, to its previous levels. And most importantly, they have a positive effect on the health of the mother and the intrauterine development of the fetus.

You just need to understand that regular gymnastics for pregnant women must be special: it is carried out according to certain rules, in compliance with a number of recommendations. Only in this case will it be useful and not do any harm.

Why don’t all pregnant women do the exercises recommended by doctors? Each has its own reasons: no time, fear of harming the baby, poor condition, health problems, etc. However, in most cases, refusal to exercise is explained in a very trivial way - laziness.

Regular exercise needs to be approached more responsibly, if only because it will benefit everyone - both mother and child. As research and practice have shown, the positive impact of moderate sports activities is expressed in the following points:

rapid adaptation of the body to a new state;
easy pregnancy;
prevention of stretch marks and cellulite;
breathing training, which will relieve pain during childbirth;
acceleration of blood flow - supplying organs with a sufficient amount of oxygen: this is especially important for the placenta and pelvis;
stretching of the birth canal - prevention of ruptures;
improvement of metabolism;
turning the baby in the womb for correct presentation;
burning extra calories;
gymnastics on a fitball develops coordination;
a positive attitude, cheerful mood, absence of bad thoughts - excellent prevention of depression;
strengthening the muscles of the back, abdomen, and pelvis - this will make childbirth easier in the future and avoid complications;
reduction of back pain;
increasing immunity;
normalization of the gastrointestinal tract;
prevention of hemorrhoids and varicose veins.

The benefits of gymnastics for pregnant women cannot be denied: it has long been proven not only by medical research, but also by practice. The only thing that is necessary is to overcome the feeling of laziness or fear. And then regular exercises will give the fastest and most undoubted results. However, in some cases this is not possible due to various contraindications, which it is better to find out about in advance so as not to harm either yourself or the baby.

Through the pages of history. Even ancient Egyptian artifacts depict people performing simple gymnastic exercises.

Contraindications

In order for gymnastics for pregnant women to be as beneficial as possible and not harm anyone, you must first check for contraindications and consult a doctor. If he does not find any health problems that could interfere with physical activity in this position, he can begin training. If a number of pathologies are detected, a woman may be advised to postpone training.

Contraindications include:

threat of spontaneous abortion;
toxicosis;
blood pressure problems;
bleeding;
exacerbation of any chronic diseases;
anemia;
pain of any nature in the lower abdomen;
inflammatory process in the body, fever, poor health, general weakness;
pathologies of the placenta: low location, abruption;
hypertonicity of the uterus;
multiple pregnancy;
and miscarriages in the past.

If the course of pregnancy is complicated by such problems, you will have to give up gymnastics - at least for the period until the condition returns to normal (if possible).

The golden mean is very important here: there is no need to be lazy, but there is no need for special fanaticism here. If a doctor warns against physical activity, then you should definitely listen to his advice. And those pregnant women who are given permission to exercise must adhere to special recommendations throughout the entire 9 months.

Origin of name. The term "gymnastics" comes from the Greek word "gymnos", which means "naked, undressed". This is explained by the fact that athletes in Ancient Greece performed exercises naked in order to demonstrate to others their irresistible, beautiful body.

It doesn’t matter where a pregnant woman does gymnastics - on her own at home or under the strict guidance of a trainer at a School for Young Mothers - in any case, she should adhere to a number of useful recommendations. Following certain rules will allow you to get the maximum benefit from your classes.

Alarm Signals

The very first rule is that you must carefully monitor your condition when performing gymnastics. Stop exercising if you experience discomfort or any abnormalities, which include:

lower abdominal pain;
dizziness;
strange discharge;
“stars” or darkness before the eyes;
heartache;
labored breathing;
high blood pressure: more than 140/100;
increased heart rate: more than 120 per minute;
Excessive activity of the baby after gymnastics and the opposite condition - his prolonged calmness.

Gymnastics should give pregnant women a positive attitude and pleasant sensations. Therefore, any discomfort during exercise is an alarming signal that for some reason the body is resisting the chosen physical activity and you should consult a doctor about this. Perhaps this happened because you chose the wrong sport.

Forbidden

Double-check the set of exercises you have chosen to see if the gymnastics contains elements prohibited during pregnancy. These include:

gaming;
contact;
with lifting weights;
on the press;
horse racing;
simulators;
somersaults;
jumping.

And do not forget that sports such as roller skating, horse riding, and ice skating are contraindicated for pregnant women. If gymnastics for pregnant women is still not enough for you, it is better to additionally do Pilates, yoga, light jogging, walking, swimming, cross-country skiing, badminton, and tennis. But - within reasonable limits. In addition, when performing exercises you need to follow a number of rules.

Rules

Consult a doctor about what kind of gymnastics can and even is advisable to do given your state of health at this time.
It is better to enroll in the School of Expectant Mothers at the hospital, where group classes are held under the supervision of specialists. Of course, you can hire a personal trainer at a swimming pool, sports complex, or fitness center. But such gymnastics will be expensive.
For independent exercises at home, watch training videos to learn how to perform certain exercises correctly.
The room in which you practice should be well ventilated. Temperature is approximately +20°C.
The stomach should be empty: exercises are performed 1-2 hours before and after meals.
Gymnastics should be done daily, preferably at the same time.
Depending on your physical condition, determine the duration of classes: from 10 minutes to 1 hour. If you spend less time, there will be no results. More is dangerous for your health.
How many times to repeat the same exercise is decided by the pregnant woman herself, depending on her condition and physical fitness.
Clothing should be loose, not restrict movement, and made from natural materials.
The exercises should be smooth, calm, without sudden movements or jerks.
Breathing is uniform.
Gymnastics should be completed with complete relaxation. Preferably - an exercise from the respiratory complex.

You need to be especially careful when doing gymnastics at home, because during special classes at hospitals there is always a doctor present who can monitor the pregnant woman’s condition and help. So be extremely careful. Consider the fact that different complexes are designed to solve different problems.

Interesting fact. Some experts (coaches, athletes, doctors) believe that the main goal of gymnastics is not the physical improvement of the body, but the formation of a positive attitude towards life.

Varieties

The best option is if gymnastics for pregnant women is selected for you by a trainer with a medical education who conducts similar classes at the hospital. You can find a complex on your own, but in this case it is still better to consult with a specialist: will it suit you and will it not harm the baby? There are a lot of varieties.

Positional

Positional gymnastics for pregnant women is very popular - a set of exercises performed in a certain position.

Butterfly

The goal is to strengthen and train the muscles of the pelvis and hips. Sit up straight, straighten your legs. Bend your knees and slowly pull your legs towards you. The feet do not touch each other. Grasp them with your hands, swing your knees 10 times in different directions.

Cat

The goal is to relieve tension from the spine, strengthen the back muscles, and improve kidney function. Get on all fours, rest your knees and hands on the floor. The spine should be straight and parallel to the floor. Inhale air, bend a little, push your chest forward, lift your head slightly up. As you exhale, bend in the opposite direction: the spine should form an arch.

Frog

The goal is to give elasticity to the perineal muscles and strength to the legs. To squat. Spread your knees as wide as possible. Place your hands together with your palms, spread your elbows, and rest them on your knees. Press your elbows onto your knees, spreading them wider and wider. When heat spreads through your legs, stop the exercise.

Tumbler

The goal is to strengthen the muscles of the perineum and abs, and develop a sense of balance. Sit down on a soft mat. Straighten your legs, spread them wider, raise your arms above your head. As you exhale, bend towards your left leg, and as you inhale, go back. Do the same with your right leg.

Tree

The goal is to develop coordination, balance, strengthen the pelvic muscles and back muscles. Stand with your feet shoulder-width apart so that your feet are parallel to each other. Bend to the left, touch your knee with your palm. Raise your right hand above your head, palm facing you. Look at your right palm, keeping your back straight. Perform the exercise in the other direction.

Positional gymnastics is good because it offers simple exercises that all pregnant women can do, even in the later stages.

Fitball

Recently, gymnastics for pregnant women using a fitball has been very popular, but it is recommended to start doing it only from the 2nd trimester and in the absence of toxicosis.

Sit down and lean your back on the fitball. Place your hands on it from behind. As you inhale, climb it with your arms, arching your back. As you exhale, slide down. This exercise with a ball strengthens your back well.
Sit on the ball and drown in it. Raise your arms, spread them to the sides, take them back, bringing your shoulder blades together as much as possible. Return to starting position.
Sitting on the ball, roll it with your pelvis using circular movements. This exercise with a fitball will be especially useful in the 3rd trimester. It improves blood circulation in the pelvic floor.
Sitting on the ball, straighten and raise your leg parallel to the floor. Fix it at the highest point and perform a rotational movement with your foot. Change leg.
Place the ball in front of you and place your hands on its sides. Squeeze it, hold it for a few seconds, release the pressure, repeat again.

After childbirth, gymnastics on a ball can be continued: it will strengthen the muscles of the pelvis and back, and will help the organs recover faster from stress.

Pool

By regularly performing gymnastics in the pool, a pregnant woman will free herself from tension in her back, strengthen her immune system, learn to breathe correctly and control her muscles: load some and relax others.

Spread your knees wide, swim forward, alternately pushing off from the bottom of the pool with one or the other leg.
Hold the side with your hands and perform the well-known “bicycle” exercise in the water: smoothly spin your legs, as if pressing imaginary pedals.
Lie on your back in the water. Extend your legs straight. Spread them apart to their maximum width. Return to original position.
Lie on your back. Extend your arms along your body. Swim using only your back and legs.
Taking a deep breath, sit down on the bottom of the pool, clasping your legs with your hands. Hold out as long as you can breathe, but no more than 20 seconds.

Water relaxes, which is why gymnastics in the pool is highly recommended for all pregnant women who can swim. It relieves stress, relieves muscle tension, and normalizes the nervous and cardiovascular systems.

Morning

If you don’t have a fitball, don’t know how to swim, and don’t have any special problems with your health or pregnancy, regular morning exercises will do, lasting only 10-15 minutes, but giving you a boost of energy for the whole day.

Cross steps.
Tilts of the body in different directions.
Hands are on the belt. As you inhale, bend your back, and as you exhale, straighten up.
Circular rotations of the feet alternately.
Walking on your toes.
Sit down, cross your legs in front of you. Turning the head in different directions, rotating it in a circle.
Spread your arms to the sides. Body rotation.
Bring your palms together in front of your chest, pressing one on the other so as to feel maximum tension in the muscles.
Sit so that your buttocks are on your heels, knees apart. Bend forward, touch your forehead to the floor.
Walking in place to restore breathing.

Daily morning exercises are the key to excellent well-being for a pregnant woman throughout all 9 months.

Medical

Very often, the doctor prescribes exercise therapy for pregnant women. This is therapeutic exercises that can eliminate or alleviate a particular disease. This could be lower back pain or varicose veins. In the latter case, the exercises should be performed from the moment you find out about pregnancy. This will allow you to avoid exacerbation of the disease before childbirth, when your legs will feel unbearably heavy.

Place pillows or bolsters under your feet so that they are raised at an angle of 20°. Relax. Breathe evenly and deeply.
Bike. Lie on your back. Stretch your legs up or parallel to the floor. Imagine that you are pedaling. The lower back and back should be pressed to the floor.
Lie on your back with your legs extended. Take a deep breath - bend your right leg, pull your knee to your chest. As you exhale, straighten your leg vertically up and lower it straight.
Lie on your back, stretch your arms along your body. Raise both legs vertically up. Rotate your feet in and out at the same time.
Alternately bend and straighten your feet towards you - away from you.
Sit on a chair. Press your legs together. Rise up on your toes. Get down on your heels. Rise onto your toes again.

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

For weight loss

Some pregnant women gain too many pounds before giving birth. Excess weight can complicate the course of labor, and diets in this situation are contraindicated. In this case, doctors recommend special exercises for weight loss, which will eliminate unnecessary deposits.

Walking in place.
Swing your arms in different directions.
Feet shoulder-width apart, alternate lunges with hands with clenched fists, accompanied by a half-turn of the body, as in boxing.
Scissors: bring and spread your arms crosswise.
The back of the chair is used as a support. Slow squats.
Place your foot to the side on your toes, do a shallow squat, raising your arms up. Change legs.
Feet shoulder width apart. Hands on the belt. Rotates the body in different directions.
Tilts in different directions.
Lie on your back on the mat. Bike. Do not perform this exercise in the 3rd trimester.
Lying on your back, raise your legs at an angle of 90º to the floor, spread them out to the sides as much as possible.
Supplement your classes with exercises with a fitball.
At the same time, you need to go to the pool for swimming and take half-hour walks in the evenings.

The main thing is not to overexert yourself when doing gymnastics to lose weight. Pregnant women should do even these exercises smoothly and measuredly.

Drainage

In the 2nd and 3rd trimesters, the load on the legs increases, so drainage exercises are often recommended for pregnant women, which are a great help for swelling.

Lie on your back. Elevate your legs with pillows or bolsters. Bend and straighten your feet simultaneously and alternately, with maximum amplitude.
Squatting, spread your knees, place your palms on your shins. Keep your back straight. Roll your upper body from one leg to the other.
Standing on all fours, raise your legs one by one to the level of your buttocks.
Take a knee-elbow position. Raise your leg, bent at the knees, up, stretch your heel towards the ceiling. Change leg.
Bike. The execution technique is described above.

If there are no specific health problems, you can stop at regular restorative exercises in the morning - it will be quite enough. If you need to eliminate swelling, remove extra pounds, practice breathing for childbirth, be sure to seek help from a specially designed complex. And do not forget that at each stage of pregnancy, the load will need to be monitored and monitored for compliance with the norms allowed by doctors.

Do you know that... 10 minutes of simple morning exercises contribute to the active production of endorphin in the body - the hormone of joy, which will recharge your energy for the whole day?

By stage of pregnancy

Any doctor and fitness trainer will tell you that gymnastics for pregnant women is selected by trimester: those exercises that can be easily performed in the early stages cannot be repeated in the later stages. Loads that are available up to 20 weeks are prohibited after 30. All this should be taken into account when choosing a complex.

I trimester

Many pregnant women mistakenly believe that in the 1st trimester they can continue to lead a normal life: there is no tummy yet, there are no significant changes in the condition, if toxicosis is not tormented. This means there is no need to limit yourself in physical activity. This is wrong. Any doctor will tell you that in the early stages (up to 16 weeks) the risk of spontaneous abortion is very high. So gymnastics should be done carefully, without overload. You can adopt the following complex.

Walking in place. Duration - 10 minutes.
Feet shoulder-width apart, palms on the waist. Turns the body to the right and left.
In a standing position, place your hands behind your head. Place your elbows in front of you and move them to the sides. Repeat several times.
Bend your elbows and place them in front of you. Spread your elbows to the sides, repeat.
Lie on your side, straighten your arm up, rest your other hand on the floor. Slowly pull your knees towards your stomach and straighten back up.

To ensure that the first trimester passes without complications and unpleasant moments, train your breathing and learn to tone and relax your body muscles. This will be needed during childbirth. Proper gymnastics for pregnant women at this stage is a guarantee of a safe birth of the child.

II trimester

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

Walking in place. Duration - 15 minutes.
Pull-ups on toes.
Sit down, stretch your legs straight in front of you. Stretch your palms forward, reaching your feet with your hands.
In a standing position, raise your right arm above your head and move your left arm to the side. Put your right leg back and stand like that for a few seconds. Repeat, alternating arms and legs.
Bend your legs under you and sit on the mat. Raise your hips while moving your arms back.
Stand up straight, feet shoulder-width apart. Place your hands behind your back and place your palms between your shoulder blades. Bend your chest forward and stay in that position.
Stand up straight, feet shoulder-width apart. Hands on your sides. Lean right and left. Get into the starting position, raise your arms up. Do a few more bends.

There is no need to be afraid to do gymnastics in the second trimester: you won’t feel sick, it’s behind you, your tummy is still small and allows you to do all kinds of bending, you can still lie on your back without discomfort. Pregnant women should take advantage of their condition and prepare their body and body for the upcoming birth.

III trimester

Many problems for pregnant women arise when the 3rd trimester begins: the stomach is in the way, the back hurts, the head is busy with the upcoming chores. You cannot give up gymnastics, but you will still have to change something in your classes: reduce the intensity and rhythm, choose a different set of easier exercises. For example this one:

Sit on the mat, stretch your legs in front of you, put your hands behind your back. Turn to the left, try to reach with one hand to the other. Go back and repeat the exercise in the opposite direction.
Get on all fours, lean on your straight knees and arms. From this position, sit on your heels, but without lifting your hands from the floor. Lower your head down.
Get on all fours, rest your elbows and knees on the floor. Arch your spine and raise your head up. Straighten your arms, resting your palms on the floor, arch your back.

If the third trimester is marred by edema or swelling, it is special gymnastics for pregnant women that allows you to solve these problems quickly, and most importantly, without medication.

So, when choosing a gymnastics complex for pregnant women, take into account your period in order to adjust the degree of difficulty of the exercises and the physical load on the body and the body as a whole at different stages of bearing the baby. If there are any problems with a certain part of the body (back pain, a lot of stretch marks on the stomach, cellulite on the thighs), you can work specifically on it.

Helpful advice. If you feel that prenatal depression is knocking on the door, you have started to lose your temper at everyone, you get irritated over trifles, nothing makes you happy, and you don’t have the strength to do gymnastics... psychologists advise turning on your favorite music and dancing. After this, you can perform several simple exercises. If you repeat this daily, within a week your psychological state will improve significantly.

For different parts of the body

Pregnancy is a colossal burden on all parts of the body and internal organs of a woman. As the baby grows, the lower back ache, the stomach feels tight, the legs swell, stretch marks appear - you can’t list all the misfortunes. But if you engage in their prevention from the first trimester, performing appropriate exercises for different parts of the body (back, hips, abdomen), all this can be avoided. See this for yourself.

Back

In the 1st and 2nd trimesters, pregnant women need to do back exercises, which will be very difficult in the last stages, as the precious burden will increase.

Lying in bed in the morning, clench your right fist and reach for the toe of your right foot. Relax. Switch sides. Finish the exercise by stretching both fists.
Grasp your ankles with your hands, pull your legs up, bend over, rest your head.
Place your hands in a “lock” in front of you. Stretch in different directions. Fold the “lock” behind your back. Repeat.
Get on your knees and sit alternately on your thighs.
Get on all fours, arch your back upward. Bend over, stretch your chin up. Get on all fours, swing your pelvis in different directions.

Such gymnastics, when performed correctly and in moderation, helps pregnant women with diarrhea, and therefore is to some extent therapeutic. But its main task is to strengthen the muscles of the back and spine.

Hips

Special gymnastics for the hips will allow the pregnant woman to sufficiently stretch the internal muscles of this part of the body. Their elasticity will help the child easily overcome the birth canal and prevent ruptures.

Stand on your toes, squat down. Place your palms on your knees, your back straight. Spread your legs wider. Slowly rise up and stand on your full foot. It is allowed to use a partner’s hand and the back of a chair as support.
Lie on your back, bend your legs. Pull your knees to your chest, connect your feet, spread your knees with your palms.
Sit cross-legged, put your feet together, spread your knees. Bend forward, holding your ankles with your hands. Place your elbows on your knees, pressing, and push them apart.
Sit cross-legged, holding your ankles with your hands. The partner raises the pregnant woman’s knees, she, tensing, prevents him.

This gymnastics stretches the thigh muscles and has a beneficial effect on the knee and hip joints. To stretch, doctors recommend that pregnant women squat more often.

Stomach

Gymnastics for the abdomen is very useful. It strengthens the abdominal muscles, which helps during childbirth.

Bike. The exercise is described above.
Rocking the pelvis in different directions with motionless shoulders, moving them in a circular motion, making a figure eight.
Feet shoulder width apart. Hands on the belt. Turns in different directions.
Tilts in different directions.
Feet shoulder-width apart, knees bent. Hold your elbows with your hands behind your back. Walk in this position.

Gymnastics for a certain part of the body can work wonders. But at the same time, pregnant women should understand that after a couple of sessions the lower back will not stop aching if they have not exercised before. If before conception there is a problem of excess weight, if, it is better to start exercising from the first weeks. This will allow you to approach the 9th month without significant health problems. And finally, I would like to separately talk about an excellent medical complex that has helped hundreds, if not thousands, of babies be born into the world without complications.

This is interesting! The most effective time for pregnant women to do gymnastics is from 16.00 to 19.00.

With breech presentation

About 5% of pregnant women hear about breech presentation of the fetus, which is fraught with serious complications during childbirth. One of the key points in correcting this situation is special corrective gymnastics so that the baby turns over and takes the correct position in the womb.

When performed regularly, it helps in 70% of cases. Recommended only from 29 weeks. It is represented by sets of exercises developed by A. E. Shuleshova, I. I. Grishchenko, I. F. Dikan (prescribed for increased uterine tone), E. V. Bryukhina (when the uterine tone is uneven), V. V. Fomicheva (if the tone uterus is lowered), etc.

Gymnastics for pregnant women using the Dikan method is one of the simplest. Lying on the bed, alternately turn from side to side. Lie on each for at least 10 minutes. Repeat 4 times three times a day before meals.

Get on your knees, lean on your elbows. Take a few breaths in and out.
I. p. (starting position) the same. As you exhale, slowly bend down, touch your hands with your chin, and as you exhale, return.
I.p. former. Straighten your right leg, slowly lift it up, then move it to the side, touch the toe to the floor, and return. Change leg.
I.p. former. Lower your head down. As you exhale, round your back, slowly bend, and as you exhale, raise your head.

As you can see, specially selected and regularly performed gymnastics for pregnant women plays an important role for the health of the mother during these 9 months and the intrauterine development of the fetus. If the complex is chosen correctly and the woman takes her exercises responsibly, you can cope with almost any problem of this difficult situation (with the exception of contraindications for physical activity).

Don’t be lazy, dear expectant mothers, find half an hour a day for your unborn child and for yourself, your beloved - then you won’t regret these minutes spent.

Hello, dear readers. Pregnancy is undoubtedly one of the most beautiful and trembling periods in the life of every woman. But not for everyone it passes without a trace and painlessly. Excess weight and loss of muscle tone may not have the best effect on your well-being, on the health of your baby and complicate the birth process. The article will tell you what exercises pregnant women can do.

Precautionary measures

You have toxicosis accompanied by vomiting.
The previous pregnancy ended in miscarriage.
The uterus is in good shape.
The placenta is too low.
You are sick with something.
After exercise, my stomach hurts.

Also, under no circumstances should you exercise for the purpose of losing weight. Physical exercise is needed only to maintain muscle tone and improve blood circulation, that’s all.

1st trimester

If you were constantly involved in sports before pregnancy, you can continue exercising during pregnancy. It is worth excluding those types of physical activity that can harm the baby - cycling, horse riding, alpine skiing, etc. And don't get too tired!

In the 1st trimester, the following exercises are allowed:

You can start your warm-up with a cross step or side steps. If you have ever gone to a fitness club in your life, you will understand what we are talking about.
Side bends. Place your feet shoulder-width apart and carefully tilt your body, first to the right, then to the left.
Bend forward. As you bend over, exhale and then straighten up. You can repeat 5-6 times. At the same time, you do not need to “bow” too much so as not to harm the child.
Backbends. Gently bend over so as not to injure your back. The lower back can and should be supported with your hands. Bend over and take a breath. Returning to the starting position – exhale. Repeat several times, depending on how you feel. The main thing is not to get dizzy.
Rotate your feet in a circle. They help avoid cramps and prevent the formation of varicose veins.
Standing on your toes. They are also good for the ankle muscles.

The duration of charging in the 1st trimester is 15-20 minutes.

2nd trimester

In the 2nd trimester, the likelihood of a miscarriage is already extremely low, so you can exercise without any worries. Simple exercises will not only benefit the child, but will also allow mommy to keep herself in good shape and maintain a good mood.

To charge, you can do the following:

Standard warm-up. Turns the head to the right and left, tilts the head forward and backward. Exercises should be done carefully and slowly to avoid dizziness. Tilts left and right, forward and backward. Again, everything is done slowly and carefully. There is no need to make any sudden movements. Otherwise, instead of improving your health and getting some light exercise, you risk harming both yourself and your child.
Exercises for the thoracic region. Place your arms to the sides, bend them at the elbows and turn your palms up towards the sun. The outline of the hands should resemble a bowl. Slowly lean to the right until your left hand covers your right. Very slowly and carefully return to the starting position. You do the same thing, but in the other direction.
Exercises for the lumbar region and pelvis. They should definitely be in your arsenal, as they improve blood circulation in the pelvic organs. In addition, they help strengthen muscles, which will be very useful during childbirth. Gently make figure eights with your hips and sway your hips from side to side. A movement in which the hips move forward and backward is also very useful. In this case, you need to slightly contract the muscles of the perineum in time with the movements.

In the 2nd trimester, the duration of exercise can be increased to 30 minutes.

3rd trimester

In the 3rd trimester, things become more complicated with physical activity. Purely from a physiological point of view, since the child is already quite large and some exercises are simply impossible to do. Therefore, in the last months of pregnancy it is recommended to use (a large fitness ball). Such exercises will not only be useful, but also interesting.

You can stop at these exercises:

While sitting on a fitball, gently rock from side to side. At the same time, you can perform the exercise for your arms. To do this, you just need to take fairly light dumbbells and bend your arms one at a time.
Turns. Again, sitting on the fitball, turn your body first in one direction, then in the other. When turning right, you need to place your left hand behind your right leg. And vice versa.
Exercises for arms and chest. Sit on the floor with your back to the ball and cross your legs cross-legged. Wrap your hands around it and squeeze rhythmically. This exercise will allow you to strengthen your pectoral muscles and keep your upper abdominal muscles slightly toned. It is also helpful if you feel tension in your shoulder joints.

Breathing exercises

Separately, I would like to highlight it as one of the integral components of daily exercise. It can be done either separately from physical exercise or immediately before it.

The main objectives of breathing exercises are as follows:

Enrichment of blood with oxygen. For the normal development of a child, oxygen is simply necessary. Accordingly, the more of it in the mother’s blood, the better for the baby.
Breath control. You will learn to control your breathing, which will be very useful to you during labor and childbirth.
You need to learn thoracic and abdominal breathing. Place one hand on your chest and the other on your stomach. With abdominal breathing, the chest does not move; you breathe only from the stomach. With chest breathing, on the contrary, the abdominal muscles are at rest, only the chest moves.
Abdominal breathing is useful during the break between contractions. The thoracic one - directly during the contractions themselves. If you do everything correctly, the process of labor and childbirth will be less painful and less traumatic.

I tried to answer the question as much as possible about what exercises can be done during pregnancy. Subscribe to our blog news, share the material on social media. networks. This information may be useful to your friends and acquaintances.
Be healthy!

Best regards, Vladimir Manerov

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Greetings, gentlemen and especially ladies! As you probably already guessed from the title of the note, today we will dedicate it to young mothers and their proper physical activity while in an interesting position. To be honest, this article might not have existed if it weren’t for the readers of the project, who are familiar with this interesting situation firsthand. And exercises for pregnant women are exactly the topic that worries them. It was they, my dear friends, who asked to shed light on the issues of keeping fit during pregnancy. We will soon find out what came out of this casting of light.

So, take your seats, it will be interesting, let's go.

Exercises for pregnant women: everything you need to know about fitness during pregnancy

So it happened...One fine day you discovered two stripes. Please accept my congratulations - you will soon become a mother, there will be a new addition to your kingdom! Motherhood is the main goal, the mission of a woman on this planet, it is through it that she is realized as a person and an individual. A lady who did not give birth of her own free will can hardly be called a full-fledged woman. They live for themselves, take care of themselves, maintain their figure in its original form, but let's be honest, no matter how rude it may sound, they are selfish. Of course, every woman decides and chooses her own path in life, the main thing is that it is conscious, and at the end of her life she does not have to regret the wrong choice of pill. Well, closer to the topic...

Pregnancy is the process of sacrificing the health, and sometimes physical beauty and attractiveness, of a woman in favor of another new person. It is during childbirth that ladies lose their pristine youth, beauty and accumulate all the additional bad things, such as: excess weight, stretch marks, diastasis, cellulite and other problems. You were thin and loud, but it passed 9 months, and your youthful forms have fallen, and your beauty has faded. However, what are our women good for? The fact that a certain percentage of them are not ready to put up with “getting fat” and want to keep themselves in shape in every possible way even during pregnancy. It was from these “form holders” that applications were received with a request to tell about the correct process of organizing physical activity for women in labor, in particular, exercises for pregnant women. All the details in a few seconds...

Of course, we will start our article from afar, from Kamchatka, because there is little useful information on the Internet for pregnant women, and the number of the latter is growing every day. So get ready for theory, let's pour water :).

Note:
For better assimilation of the material, all further narration will be divided into subchapters.

Stages of pregnancy: every woman should know this

Below we will describe the course of the entire pregnancy process, which on average lasts 40 weeks, grouped into three trimesters. This way you will have an idea of what is happening with your child at each of the three stages. So let's start with...

First trimester (1-12 weeks)

The most intense period during which a woman’s body undergoes many changes. The most important hormonal changes affect almost every organ of the woman in labor. The main changes include:

increased fatigue, fatigue;
swollen mammary glands, protruding nipples;
upset stomach, morning sickness;
strong cravings/aversions to certain foods;
increase in body weight (fat mass);
headache, mood swings.

As you enter trimesters, your body and body condition will change, so you need to quickly make changes to your current pregnant life schedule. These include: going to bed earlier at night, taking naps during the day, increasing caloric intake (on average per 250-300 kcal), number of meals and reduction in the volume of single servings. During this period, if there are no contraindications, a woman can perform special exercises for pregnant women.

Second trimester (13-28 weeks)

Usually it proceeds easier than the first one, although everything is individual. Some symptoms (nausea, fatigue) subside, but noticeable physical changes occur in your body, in particular, your stomach expands in volume and begins to protrude forward. Your body (especially the stomach) inflates to provide the necessary space inside you for your growing fetus. The main changes include:

body aches - back, stomach, groin, hip pain;
stretch marks on the stomach, chest, hips, buttocks;
tingling hands, carpal tunnel syndrome;
itching of the abdomen, palms, soles of the feet;
swelling of ankles, fingers, face.

Third trimester (29-40 weeks)

The finish line, just a little patience left. The baby gains its final weight, which makes it harder for the woman to breathe during this period and she has to run to the restroom more often. The latter occurs due to critical enlargement of the fetus and greater pressure on the organs of the woman in labor. The main changes include:

shortness of breath, difficulty breathing;
heartburn;
haemorrhoids;
enlarged breasts, from which water-milk fluid (colostrum) may leak;
navel enlargement and protrusion;
the child begins to actively push or move down the abdomen;
the appearance of contractions;
the cervix becomes thinner and softer, which helps open the birth canal.

Note:
In general, the course of pregnancy and changes in a woman’s body composition can be compared to pumping air into a rubber doll. Visually (externally), everything is the same, only a bunch of internal bonuses are added, from which the inflatable woman is spared.

In the picture version, the process of changing a woman’s body by trimester looks like this:

Visually you will change as follows:

So, now you know what to expect and in what trimester and, so to speak, you are mentally prepared :).

Now let's get closer to the practical side of the issue, namely physical activity during this “interesting” period. And let's start with...

Physical activity and exercise during pregnancy: is it worth the bother?

It's no secret that the process of finding an interesting position goes differently for the vast majority of women. Someone on maternity leave throws himself into all seriousness:

getting up late;
indulgence in sweets;
constant stress and depression;
minimal physical activity - shopping, cooking at home, walking livestock (not husband:);
getting stuck on TV shows;
Constantly communicating with friends on the phone.

However, there are also more conscientious citizens (and I think they are reading these lines now) who want to be active and stay in shape as much as possible, although they don’t know exactly how and what to do in this situation. This is what we will talk about now. The main criterion for all actions taken by a woman in labor during an interesting period should be the preservation of common sense, the appropriateness of actions and the avoidance of extremes - this also applies to such topics as exercises for pregnant women. A few words about the last incarnation...

Fitness and physical activity during pregnancy is hyperactivity, which in the extreme can lead to miscarriage and premature birth. In turn, a woman’s low activity and amoebic state can lead to complications and complications of childbirth. Thus, in everything you need to look for the golden mean, namely, the optimal level of stress that corresponds to your state of the body and its degree of fitness.

Note:
Numerous studies show that women who exercise moderately during pregnancy subsequently give birth to healthier and stronger children than inactive mothers.

So, the first step, after you have decided to go to fitness (or study at home), is a consultation with a professional gynecologist. It is his competence that includes assessing your condition, the course of pregnancy and giving the green light for this or that physical activity. Attention! Only his positive decision is a pass to self-care. Not the advice of acquaintances, girlfriends, not your own opinion, but a professional medical opinion.

Actually, you went to see a specialist, he said that everything is fine and does not see any obstacles to your fitness classes.

And here the cards are in your hands. And the second step is some understanding of the benefits and dangers of some exercises and physical activity in general during pregnancy.

By performing special exercises, a woman in labor receives the following positive effects:

optimal level of pregnancy and simplification of childbirth;
subsequent (after the birth of the child) effective fight against excess weight;
increasing the level of endorphins (happiness hormone) in the blood and improving mood/well-being;
decreased pain threshold;
increased regeneration of body tissues after childbirth and a faster process of getting into shape;
increasing muscle strength and endurance, which will allow you to better cope with a newborn;
exercise can prevent gestational diabetes, which develops during pregnancy;
exercises develop not only the mother’s muscle strength, but also the child’s brain; as a result, the child of an active mother may be smarter than the child of an inactive mother;
babies of active mothers are less colicky, sleep better and are therefore calmer (long live good nights!);
during training, babies in the womb of an active mother are stimulated by the sounds and vibrations during her training, which has a positive effect on their internal development;
important point! In active mothers who were physically active during pregnancy, childbirth proceeds without outside intervention (including caesarean section). Statistics say that the average probability of a favorable birth increases by 40 %.

Not many mothers know, but during pregnancy their blood sugar levels jump. This extra sugar is passed through the placenta to the baby, and he may gain more weight than expected.

It has been scientifically proven that physical activity and exercise during pregnancy do not give rise to gestational diabetes, and the baby of such mothers is born at a normal weight.

It is also useful for young mothers to know about the other side of the coin, namely:

for its full development, the fetus requires more generation/consumption of water, oxygen, energy/calories;
Hormones produced during pregnancy affect ligaments, joints and muscles (especially lower back/pelvis), as a result of which there is a greater risk of injury;
growth of the uterus leads to;
excess weight and its uneven distribution shifts the center of gravity of the body;
increased blood pressure and heart rate;
excessive loads (both in intensity and time) provide blood flow to the muscles, which reduces blood flow to the uterus and deprives it. This can negatively affect the condition of the fetus and the health of the baby;
holding your breath and various fitness belts lead to an increase in intra-abdominal pressure, which can also negatively affect the fetus;
too intense exercise can cause irregular breathing, oxygen starvation, dizziness and fainting;
increased sweating, release of salts and insufficient drinking during exercise lead to thickening of the blood and disruption of the delivery of nutrients/oxygen to the fetus.

: timing of classes and list of prohibited exercises

Young fitness moms should also remember the following important gynecological instructions.

Rule #1.

The first and third trimesters are periods when physical activity should be limited, i.e. they do exist, but their character must be “super lite” (both in terms of time and degree of load). Stress in the first weeks of pregnancy can lead to its termination due to the fact that the fetus is still extremely small and the placenta has not completed its formation. In the third trimester, preparations are underway for childbirth, which is associated with careful and careful behavior of the mother.

Thus, we can outline the following optimal time frame for including exercise in your pregnant activity schedule. Start - 4-5 week of first trimester and up 30-31 weeks of the third trimester.

All exercises are done in a lying position on your back/stomach. For example, abdominal crunches, planks, reverse hyperextensions. The supine position causes compression of the vena cava and reduced blood flow to the uterus and brain;
exercises that twist the waist, for example, pulley presses, cable side crunches;
squats with a barbell on the shoulders/chest, jump squats, jumping rope, ordinary jumping jacks (including from side to side), swinging your legs up/sideways, abducting your legs in a crossover from the lower block;
Cardio exercises (treadmill running, elliptical, stepper).

All these exercises/activities can increase the level of oxygen deprivation of the fetus, tone the uterus and contribute to the occurrence of miscarriage.

As for the picture version, the approximate atlas of avoidable exercises during pregnancy looks like this.

Rule #3.

The most optimal types of activity for a pregnant woman are:

swimming (including on the back);
aqua aerobics;
stretching/stretching;
yoga and pilates movements;
group lessons with an instructor (including on fitballs);
low intensity cardiovascular activity;
walking distances up to 45 minutes;
walking on a treadmill (including with an incline);
stationary exercise bike.

Water has a relaxing effect on the body and has a calming effect on the fetus. Walks in the open air (especially outside the city) saturate the mother’s body and, as a result, the baby with oxygen. What is especially important during this period.

Rule #4.

When exercising yourself during this period, it is important not to overdo it, and as soon as you notice the following symptoms, immediately stop your current workout. These include:

pain in the lower abdomen, pelvis;
dizziness and slight fainting;
difficulty breathing, vaginal bleeding and fluid loss;
difficulty walking;
cramping urges.

Strength exercises for pregnant women: is it possible?

We all considered light types of exercise, but there are probably active mothers who want to work with dumbbells, weights and exercise machines. It is precisely for such “active fitness girls” that we will analyze a training program called “Come on, baby!”

The technical parameters of the training are as follows:

3 power, 2 aerobic training per week;
type of training - separation of muscle groups, split;
moderate-light weights;
number of approaches 3 , reps 15 ;
rest time m/b approaches 1,5-2 minutes;
after training, exercises for the pelvic floor muscles ();
total training time 50-60 minutes minutes = 5 minutes of stretching+ 5 minutes of brisk walking on the track+ 5 minutes cool down;
intensity medium-moderate (on completion of the approach you can talk without gasping);

Note:
Performed on an ongoing basis before pregnancy and early in pregnancy (first 4-7 weeks) exercises on the pelvic floor muscles, in particular Kegels, will allow labor to proceed like clockwork. The fact is that strengthening/development of the deep pelvic muscles contributes to more efficient pushing of the fetus. In other words, by doing the Kegel exercise (and its variations) you won't have to tear your veins and push until you lose your pulse. As soon as the obstetrician gives the command, after a while you will see the result :).

The Ideal Workout Plan for Pregnant Moms

Now we will look at a specific example of a training program that takes place for a young mother who has received permission for physical activity and exercises for pregnant women from her obstetrician-gynecologist

The training split itself looks like this:

Monday – chest, arms;
Tuesday – aerobic activity (swimming, 1 session in the pool);
Wednesday – legs;
Thursday - aerobic activity (swimming, 1 session in the pool);
Friday – back, shoulders;
Saturday/Sunday – rest.

In schematic form, the training program for pregnant women looks like this.

Afterword

Today we devoted time to ladies who are in an interesting position. I am sure that now you have a general picture of what loads and what exercises can be performed by pregnant women, which means you can spend a little time working on your charms. Therefore, let’s finish reading these lines, collect our money and... success!

PS. Girls, how do you feel about being in an interesting position? I wonder? Will you go to the gym or are you shy?

P.P.S. Attention! 07.06 the ability to send questionnaires for and food became available. I will be glad to see you working together!

With respect and gratitude, Dmitry Protasov.