Exercise for pregnant women - a cheerful mother and a healthy baby. When and what exercises can pregnant women do in the morning

Pregnant women always have to deal with endless can-cans, must-don’s, and other advice and reflections from others. Of course, during the entire period of waiting for the baby, it makes sense to trust, first of all, the advice of professionals. And they insist that the expectant mother needs to start leading a healthy lifestyle as early as possible. It includes good rest, no bad habits, proper nutrition, and moderate physical activity, which helps to easily overcome the entire period and give birth to a healthy baby. Exercising for pregnant women is a great way to improve the condition of the body, tone it up and cheer up. But you need to figure out what the physical activity of the expectant mother should be, and to whom it may be contraindicated.

Not all pregnant women do exercises. Some are even afraid to walk, so as not to harm the future baby. However, the benefits of physical activity are enormous. Charging for pregnant women useful due to such factors:

• Exercise helps keep muscles in good shape, reducing the risk of stretch marks and extra pounds after childbirth.
• Breathing training is important to help ease labor.
• Regular warm-up cheers up the pregnant woman, energizes and energizes her.
• Blood circulation improves, which means that the fetus is better supplied with nutrients.
• Exercise helps prevent a number of problems typical of pregnancy, including edema, varicose veins, heartburn, constipation, pain in the back, lower back, and legs.
• Physical activity helps improve motor coordination.

When are pregnant women not allowed to exercise?

Many women refuse to exercise during pregnancy, considering it dangerous. This can be justified if the pregnant woman is not feeling well. Before starting the exercise, it is best to consult with a specialist.

Physical activity is undesirable in the following cases:

• With severe toxicosis, accompanied by vomiting more than twice a day;
• Toxicosis (gestosis) in late pregnancy;
• If the earlier pregnancy ended in miscarriage;
• With hypertonicity of the uterus;
• With a low location of the placenta;
• With the threat of termination of pregnancy and bleeding;
• With pain in the abdomen;
• At elevated temperatures, acute respiratory viral infections, diabetes mellitus and gastritis.

If the expectant mother is feeling good, and there are no contraindications, you can safely start exercising. However, it happens that a few days after the start of classes, the pregnant woman feels discomfort. Then it is worth refraining from physical activity for a couple of days in order to listen to the body. Muscles can react in this way to stress, especially if you have not played sports before pregnancy. Then it is better to rest, recover, and then return to physical activity again. During pregnancy, you should not overload yourself, since you are responsible not only for your health, but also for the health of the unborn baby.

Respiratory gymnastics: basic exercises for any period

Respiratory gymnastics will be useful for the expectant mother at any time, and most often it is recommended to perform it even if other exercises are contraindicated. The importance of correct breathing is very important during labor and childbirth. It will determine how you can help your baby to be born. Breathing exercises are recommended throughout the pregnancy. Also, proper breathing promotes oxygenation of the blood and prevents oxygen starvation of the fetus. It is recommended to do breathing exercises every day for half an hour. You can do them before and after basic gymnastics.

Exercise 1

You need to lie on the floor, bend your legs slightly at the knees. Place one hand on your chest and the other on your stomach. Now inhale slowly through your nose, then exhale. Inhale as deeply as possible, while trying not to enlarge the chest while inhaling, but to breathe only through the diaphragm, raising the stomach and lowering it.

Exercise 2

In the same supine position, place your right hand on your chest and your left hand on your abdomen. Take a deep breath, raise your shoulders and head a little, while trying not to change the position of your abdomen. Change hands and repeat the exercise. Do some reps.

Exercise # 3

You need to sit down, cross your legs, lower your arms along the body. Bending your arms at the elbows, raise them, keeping your fingers at chest level. Inhale at the same time while maintaining the position of the abdomen and chest. Exhale as you slowly lower your arms.

Slowly lower your arms while exhaling.

Exercise for pregnant women in the first trimester

In the first months of pregnancy, the changes may not be felt so clearly, nevertheless, very important processes of the birth of a new life take place in the body. The embryo at this time consists of only a few cells, and is very vulnerable to external factors. At this time, you should take maximum care to protect it and give all the conditions for normal formation.

You can not perform any exercises on the press, as well as jumping and sharp bends - they can lead to dangerous consequences up to termination of pregnancy.

Charging for pregnant women 1 trimester may include the following exercises:

Exercise for the muscles of the perineum and thighs

You need to lean on the back of the chair. Sit down slowly, spreading your knees wide. Hold in the half-squat position, and then smoothly return to the starting position. Repeat 5-10 times.

Exercise for the calf muscles and the prevention of edema

Stand up straight with your heels together and your toes apart. Hold on to the back of the chair, slowly rise on your toes. You should feel the tension in the muscles of the calves, and then smoothly return to the starting position. Repeat the exercise 5-8 times. The pace should be slow.

Exercise for the muscles of the perineum, legs and abdomen

Place both hands on the back of a chair. Pull your right leg forward, then slowly take it to the side and back, then return it back. The same should be done with the second leg. Repeat 3-4 times for both legs.

Exercise to maintain the shape of the breast

Clasp your palms together in front of your chest, spread your elbows parallel to the floor. Squeeze your hands tightly in the lock, then slowly release the tension. Repeat the exercise 8-10 times at a slow pace. Watch your breath as you do it.

Exercise for the abdomen, sides and hips

Place your feet shoulder-width apart. Sit down slightly with your knees bent. Slowly rotate the pelvis in both directions alternately. There should be no unpleasant sensations during the execution.

Exercises for the second trimester

In the second trimester, the unpleasant sensations of toxicosis usually pass, and the body gets used to the changes taking place. The risk of miscarriage is less than in the first months. Exercise for pregnant women in the 2nd trimester should be aimed at strengthening the muscles of the pelvis, abdomen, back and hips. This way you can prepare yourself for the heavy workloads that await you at a later date.

From the second trimester, it is better to perform exercises by putting on a special bandage.

You can do Kegel exercises - they are great at helping to strengthen the pelvic muscles and prevent urinary incontinence.

Exercise for the muscles of the back and abdomen

You need to sit on the floor, spread your arms to the sides and a little back, lean on them. Turn your head and body alternately in different directions. Do it 4-5 times in both directions without holding your breath.

Exercise on the side

You need to lie on your left side, stretch your left hand in front of you and put your right hand on it. Slowly raise your right hand up and pull it back as far as you can, without turning your head and body. Then return it to its original position. Do the same while lying on the other side. In total, repeat the exercise 3-4 times.

Exercise for the abdomen and back

Sit on the floor with your heels under your buttocks, and press your hips and knees together. Stretch your arms out in front of you. Slowly tilt your head and body forward, trying to touch the floor with your forehead. Then slowly return to the starting position.

Breathing exercise

Sit down, bend your knees and cross them slightly. Straighten your arms, place your palms on your hips. Raise your hand slowly and pull it up, inhaling deeply and slowly, and tilt your head back a little. Exhale slowly as you return your arms to their original position. Do the same with the other hand. For each, repeat the exercise 4-7 times.

You can also repeat the chest exercise from the previous block to help maintain its shape. Such a charge for pregnant women in the 2nd trimester, a video with which will help you understand her correct technique, will facilitate the further course of pregnancy for you.

Charging for the third trimester

Charging for pregnant women in the 3rd trimester is complicated by those who already have an impressive tummy that interferes with most exercises. A fitball ball can help you, with which you can perform very effective exercises to prepare for childbirth.

Exercise with dumbbells for the abdominal and back muscles

You need to sit on the fitball, take dumbbells weighing up to 1 kg in your hands, lower them along the body. Bend your elbows, lifting the dumbbells to the level of the armpits, then slowly lower them to their original position, while not tilting the body. Then bend your elbows, lifting the dumbbells to your shoulders and slowly lowering them. Alternate movements while watching your breathing.

Exercise to strengthen the muscles of the perineum and thighs

Lie on the floor, put one leg on the fitball. Now try to roll the ball by moving your leg to the side and returning it to its original position. You can also move the ball by bending your knee. Repeat the exercise 3-4 times. For the second leg, the same is repeated.

Exercise for the chest

Take the fitball in your hands and hold it stretching them out in front of you. Now try to slowly squeeze it with your palms, and then slowly relax your hands too. It is important to ensure that your stomach does not strain during this exercise. Repeat the exercise 5-10 times.

Charging for pregnant women 3 trimester at home with the use of a fitball becomes effective and safe. Remember to use a bandage to support your tummy. Exercise will also be helpful. aqua aerobics designed specifically for expectant mothers. Watch the video of pregnancy exercise for 3 trimester to understand more about its implementation.

Video charging for pregnant women

Keeping a healthy lifestyle (morning and evening walks in the fresh air, eating healthy foods, giving up bad habits, doing simple physical exercises) will help to endure pregnancy without complications and give birth to a healthy child. And exercise during pregnancy will help to feel lightness in the body and give a good mood. After all, every expectant mother wants the birth to be easy, and a beautiful figure is preserved.

Not all pregnant girls do exercises, fearing to harm the baby and not even realizing that physical activity in their position is only good for them.

How exercise helps during pregnancy:

But still, before doing physical exercise, you need to consult with a gynecologist who monitors the course of your pregnancy. There may be restrictions that must be adhered to.

Contraindications for physical activity

Do not do physical activity:

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

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

At any stage of pregnancy, you must follow these rules:

When doing gymnastics, you do not need to strive to lose weight, because the main task is to maintain muscle tone and prepare for childbirth.

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

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

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

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

The 3rd trimester of pregnancy is the most difficult and the woman's well-being changes for the worse. Sluggishness appears due to weight gain, resulting in heaviness in the legs. Pains in the back and lower back are also characteristic, belching and swelling bother. You can alleviate this condition with the help of gymnastics for pregnant women.

The periods of pregnancy are divided into 3 parts: 1st, 2nd and 3rd trimesters. Each of them proceeds in a different way, therefore, the sets of exercises will be different.

For 1 trimester of gestation

The beginning of fetal development is the most dangerous period. Therefore, at this time, it is better to limit physical activity. You do not need to do ab exercises in the first 12 weeks, so as not to expose yourself to the threat of termination of pregnancy. During this period, breathing exercises are useful for pregnant women. Exercising in 1 trimester will help keep your leg and hip muscles toned.

Complex for 1 trimester:

During the 2nd trimester

The second trimester is the safest for stress. You can start increasing the load and strengthening your pelvic muscles.

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

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

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

Exercises:

Exercises for the 3rd trimester

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

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

Exercises for expectant mothers:

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

Breathing exercises:

Breathing exercises should be performed daily for no more than 10 minutes. This will saturate the blood with oxygen. Holding your breath is strictly prohibited., as the child may suffer from a lack of oxygen because of this. The duration of the entire set of exercises should not exceed 30 minutes every day, together with warm-up and body flex.

Attention, only TODAY!

Physical fitness during the period of bearing a child is a very delicate question for many women. Under the influence of a storm from a woman's body can be unrecognizably changed during procreation. With the help of a diet, it is impossible to radically control our weight, because, even while on, we often cannot restrain our impulses towards mouth-watering goodies. In such cases, only physical exercises that are created specifically for women can help us. What these exercises are, how to perform them and whether they can be done at all, we will figure it out in this article.

Sports activities and pregnancy

There is no need to doubt the benefits for pregnant women. For women with normal gestation, exercise will be beneficial not only for the figure, but also for other systems of the female body.

In a normal course, doctors are allowed to do special exercises in order to strengthen the muscles in front, improve the blood circulation of the uteroplacental duo, saturate the body with oxygen and prevent metabolic processes from slowing down.

When doing physical education, correct breathing is also trained, which will still play a role in the process of childbirth. In addition, by exercising physically, a woman hones the ability to strain and relax certain muscle groups, which will also have a beneficial effect on childbirth.

From whatever side we consider regular physical training, their main task will be to prepare a woman's body for a huge load at. Physical activity is not prohibited even in cases of chronic diseases (heart defects, endocrine system problems, muscle and skeletal diseases, high blood pressure and diabetes).
With such, they simply select the type of activity that will not harm the woman in her condition. Exercises are prescribed by an obstetrician-gynecologist and a specialist on issues that the expectant mother has.

During this time, serious training cannot be continued, unnecessary loads can damage. They are dangerous, since excessive muscle tone can provoke and excessive training causes insufficient blood circulation in the fetus, taking away all the body's resources for activity.

But even in the case of the normal course of gestation, women should not be exposed to strong body shocks (jumping, throwing, horseback riding, relay races) and adrenaline risks (parachuting, jumping from a bridge, diving, mountaineering).
The maximum limitation of physical activity is observed only in cases of severe gynecological and endocrine pathologies (uterine tumors, hormonal disorders, pathologies in the structure of the reproductive system), as well as a severe obstetric history (miscarriages) in the past in a pregnant woman.

Thus, we see that light physical activity is very useful for, but professional exercises and active training have no way to go.

Is it possible to do morning exercises during pregnancy

Not all women have the opportunity to use swimming pools or gyms. In such cases, walks in the fresh air and, of course, good old morning exercises that you can do at home come to the rescue. You don't have to worry about which exercises are best for you.

You can do smooth, calm exercise without using a lot of free weights (heavy sports equipment). It is also worth remembering that exercises and gymnastics for women in position are not performed in order to lose weight. You cannot overexert yourself and risk your health and condition, the main goal of such activity is to calmly prepare a woman's body for the upcoming load and avoid possible troubles.

Important! Exercise during gestation can help prevent abdominal muscle weakness and urinary incontinence after childbirth.

If during activity you feel a deterioration in your general condition (malaise, weakness, nausea, ringing in your ears), then immediately interrupt, rest and do breathing exercises to relax and oxygenate the body. On this day, you can no longer do exercises, rest and do not worry.

When you can

You can devote your morning to physical education in the following cases:

Important! Physical exercises during gestation will be effective if they are not time-consuming, but regular.

• You slept well.
• The day before, you were not exposed to severe stress and stress. In this situation, you absolutely should not overwork the body with physical exercises.
• It's been two hours since the last meal.

When not

You should definitely refrain from exercising in the following cases:

The best exercises for morning gymnastics

Before we begin to consider the various types of exercises, it is worth mentioning that we will focus on gymnastics at home. We will also divide physical activity by trimester.

When choosing an exercise, you need to be extremely careful: physical activity in the first trimester is strikingly different from exercises in the third stage of gestation.

1st trimester

There is an opinion that it is impossible to exercise in any way. This is associated with a possible risk for pregnant women, arguing that in the first three months after conception, physical activity irreversibly leads to miscarriage.

Fortunately, this is not the case. If you had no problems with physical activity before gestation, then throughout pregnancy you can continue to maintain your body in good shape by making adjustments to your exercise system.
With proper breathing during exercise, you saturate your body with oxygen, which has a positive effect on the fetus. Exercising in the 1st trimester is good for pregnant women who want to stay fit during and after. At home, you can achieve quite impressive results.

Here are examples of exercises that pregnant women can do:

• Daily outdoor walks. The best place for such activity would be a park, garden or forest, those places where there is clean air, as well as no noise and no harmful emissions.
• Regular exercises in the pool three times a week, if possible, you can do an exercise in the water (the so-called aqua aerobics for pregnant women).
• Daily breathing exercises to oxygenate the body.
• Exercises on fitball - a large soft rubber ball for.
• Special stretching classes are allowed.
• If you love dancing, then you can devote hours of your activity to this particular activity.

Important! The choice of stretching exercises should be approached very carefully, because many types of this activity can harm both the mother and the baby. A gynecologist or therapist will help you choose the best types of stretch marks.

• We walk on the spot. Stand with your feet shoulder-width apart and look in front of you. Relax your arms and keep your back straight. Do ten breathing exercises: for a count of one to five, take a smooth deep breath, followed by a smooth exhalation for a count of one to seven. After that, walk in place for one minute and walk on your toes for thirty seconds. Alternate walking for two or three minutes.
• Parallel elevations of the limbs. Stand and look straight. Keep your back straight and place your feet shoulder-width apart. At the same time, as you inhale, raise your left arm and right leg, as you exhale, lower them. You can not do the exercise in jerks, watch out for the smoothness of the execution.
• Raising the pelvis. Lie on the floor, bend your knees and rest your feet on the floor. As you exhale, lift your pelvis and hold this position for three seconds. Then, as you exhale, lower your pelvis. Repeat the exercise six times.
• Feline curls. Get on all fours and relax your neck. As you inhale, bend your back up, it will become a semicircle. Freeze in this position for three seconds and, as you exhale, return to the starting position.
• Take a fitball. Sit on it and begin to make circular movements, first to the right and then to the left. Do five movements on each side. Inhale through your nose and exhale through your mouth.
• Finish stretching your muscles. Resting your buttocks on your heels, sit on your knees (a traditional sitting posture in Japan). Look straight and keep your back straight. Lean forward gently with outstretched arms, try to touch the floor with your forehead. Relax in this position for a few seconds and return to the starting position. Repeat the stretch five times.

Did you know? Every three seconds a new person is born on the planet.

So, your exercise in the first trimester has come to an end. Continue exercising regularly, but not for too long (no more than half an hour) and drink enough to stay hydrated.

2nd trimester

Starting from the fourth month of gestation, your body begins to bounce back. Toxicosis completely disappears, the body finally adapts to the presence of the child inside, and hormonal storms no longer disturb your peace.

But exercise remains an obligatory part of the day for pregnant women and during. It is also done at home, with comfort and regularity.
Since your body has changed over the past three months, now in order to train correctly, you need to adhere to several recommendations:

1. Wear a bandage bra., which has already managed to increase slightly, will feel better in a tight, but not pinching fixation.
2. Your heart rate should not be higher than 130 beats per minute. This recommendation is based on the fact that if the heart rate exceeds 130 beats, then the fetus may develop oxygen starvation.
3. In this trimester, forget about the exercises you did while lying on your back. The enlarged uterus will simply pinch the vena cava, which will impair the blood supply to the fetus, and you will feel nauseous and unwell.
4. Don't try to exercise too often to avoid gaining weight. All your efforts should be aimed at maintaining muscle tone.

By the way, speaking of tone, during active physical education in the second trimester, there are a number of specific contraindications:

• Strong limbs.
• The placenta is too low.
• You have uterine tone.
• Toxicosis has not left you yet.

And now we will analyze the exercises themselves for pregnant women in the 2nd trimester:

1. Lateral wiggle. Stand straight and place your legs parallel and shoulder-width apart. Stretch your arms up and begin to gently sway your body to the right and left. Make sure that the amplitude is small, and the movements themselves remain smooth.
2. Turns of the head and body. You need to sit on the floor and cross your legs in front of you, taking a "Turkish" pose. Make smooth turns of the head to the right and left, and then begin to make the same turns only with the body.
3. Pectoral muscle training. Sit on the floor and cross your legs in front of you. Look straight and keep your back straight. Parallel to your chest, close your straight palms and begin to squeeze them. As you do this exercise, you will feel the muscles in your chest tighten and relax.

Did you know? During the period of gestation, due to increased stress, a woman's leg size may increase.

Remember to exercise regularly, and you will calmly prepare your body for the upcoming stress.

3rd trimester

Six months of gestation are behind you, and you are in the home stretch. Charging for pregnant women can be done at home and in the 3rd trimester. But now the choice of exercise should be approached even more responsibly.

Your body has changed even more, the fetus has grown, and the center of gravity has shifted. It is during this period that a woman begins to lose all desire to behave actively. Such changes are not surprising, because your body is very tired and is trying to somehow maintain its strength, but you should not succumb to these provocations.

The third trimester is very important for strengthening the muscles before childbirth. At this stage of gestation, you should forget about back exercises and standing loads. These classic positions are being replaced by a fitball, on which most of the physical exercises in the 3rd trimester, which are intended for pregnant women, will take place.
Fitball lessons:

1. Stand straight and place the ball in front of you. Relax and tilt your body forward. Roll the fitball lightly with relaxed hands, keeping a small amplitude.
2. Sit on the ball and begin to bend your arms with a slight weight (dumbbells weighing up to one kilogram).
3. To prevent flat feet, sit on the ball and spread your feet shoulder-width apart. Hold the fitball behind you. In this position, start driving your right foot over your left ankle and vice versa.

In order for your vaginal muscles to be in good shape during childbirth, pregnant women are advised to perform - this is a special set of training for the female genital muscles.

Here are some examples from this complex:

• Sit in a chair or stand up straight. The muscles of the vagina begin to imitate the control of urination. Tighten and relax your muscles, thereby exercising them.
• Sitting or standing, squeeze the muscles of the perineum, simulating a wave-like movement.
• Sit on the floor with your legs crossed in front of you. As you inhale, pull the vaginal muscles inward, and on the way out, push them out. This exercise is performed so that the woman learns to push properly.

Continue to exercise before your birth, remember that childbirth is close.

The benefits of breathing

We will separately touch upon the topic of breathing exercises during the preparation of a woman for childbirth. It is worth remembering that it is the correct breathing that helps a woman push and give birth to a child without complications and relatively painless.

Important! Correct breathing helps to maintain the rhythm of pushing and relax the woman.

• Diaphragm breathing (belly breathing). Place your palms on your chest and stomach, start taking deep breaths and smooth exhales. In this type of breathing exercise, the chest should remain motionless and the abdomen should rise. It is best to do this exercise while sitting and inhaling and exhaling with your nose.
• Breathing through the chest. When doing this exercise, take a posture similar to the previous exercise. In this type of breathing, the abdomen remains motionless, but the chest is actively lifted.
• Shallow breathing. From the side it is very similar to a dog's active breathing. It is used during childbirth to reduce pain sensitivity of a woman and to saturate the blood with oxygen.

In general, all breathing exercises have a common goal - to reduce pain during labor and to help gain strength before delivery.

Exercising for pregnant women: prohibited exercises

It is worth paying more attention to those exercises that are strictly prohibited.

• Run. When running, a woman's body is actively shaken, and such movements can significantly harm the fetus.
• Jumping. The reason why these activities cannot be done is the same as for running, only here the concussions are more powerful.
• Abs workout. Excessive tension in the abdominal muscles can cause problems in the development of the child.
• "Bicycle" lying on your back. This exercise is dangerous because when it is done, the pressure inside rises.
• Active stretching. Exercises for stretching muscles should be chosen very carefully, because many of them are simply contraindicated for. Your doctor will advise you in detail and help you choose the right exercises.

We hope our article helped you find answers to questions about whether you can exercise during pregnancy and what exercises are best for these purposes.

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

Can pregnant women exercise?

Can i exercise during pregnancy? It is not only possible, but also necessary: ​​sports, of course, taking into account the period, well-being, correctly selected exercise complexes according to the individual characteristics of the body, allow you to maintain shape, relieve stress and stress, provide the release of endorphins and, accordingly, improve mood.

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

The health and well-being of the expectant mother plays a very important role in exercising for pregnant women. So, if you or other diseases accompanying the period of pregnancy - charging for this time can be postponed so as not to harm yourself and the unborn baby. In addition, before doing physical education, be sure to go through an examination with a gynecologist in order to exclude any pathology and be sure that your physical activity will not harm anyone.

As for the very complex of exercises for pregnant women, they are often developed taking into account the duration of pregnancy. Thus, the sets of exercises for daily exercises are designed for the periods: from the moment of conception and up to 16 weeks; from 16 weeks to 24 weeks; from 24 weeks to 32, that is, just before childbirth.

When choosing a set of exercises that can be found on the Internet, books and other resources, please note that the exercises should not be difficult. It is important that the movements are smooth, without sudden movements, unnecessary stress on the abdominal cavity and without jumping exercises.

You should feel comfortable and light while charging. In case of painful sensations, classes should be stopped immediately. Well, so that the exercises are not only beneficial, but also contribute to a good mood - perform them to your favorite music at a time convenient for you.

Charging for pregnant women at home:

- 1 trimester

Usually in the first trimester there are the greatest "delights" of the new state in the form of morning sickness, toxicosis, constant fatigue and a feeling of weakness, chronic "lack of sleep". Does it seem to you that the exercises in this case are in no way possible to perform? And you are very much mistaken: charging in the 1st trimester of pregnancy, on the contrary, can, if not eliminate, then certainly significantly reduce the above unpleasant symptoms of pregnancy.

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

Without stopping classes with the onset of pregnancy, however, remember: the first trimester of pregnancy is a very responsible and even somewhat dangerous period of bearing a baby. And therefore, do not overdo it: loads must be moderate, movements must be performed smoothly, intense loads are excluded. Also, you should not resort to performing exercises that involve sharp jumps, a significant load on the press - the enthusiasm for exercises of this nature contributes to the appearance of uterine tone and, accordingly, increases the threat of spontaneous abortion.

Consider also that now the hormone relaxin, which is responsible for softening the ligaments, is working in your body. Therefore, be careful with stretching exercises so as not to harm yourself. And do not forget: in any case, it is always better for a safety net before doing any physical exercise to consult a doctor. For example, any, even small loads, are strictly prohibited in case of multiple pregnancy, if there is a threat of miscarriage, in the presence of pulling pains in the lower abdomen or bleeding, if anemia has been diagnosed.

- 2nd trimester

By the second trimester, all the unpleasant sensations and "troubles" remain in the past: the hormonal and emotional background stabilizes, the excruciating nausea passes, there is a surge of strength and energy. But this does not mean at all that you can immediately, forgetting about the precautions, headlong to take on complex exercises. Exercise, as before, remains rather a way to keep fit, shake it up, help the body prepare for childbirth and ensure a good mood and well-being.

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

As for the warnings about charging in the second trimester of pregnancy: in any case, do not practice physical activity if you feel poorly. Experts call placenta previa, anemia and the threat of termination of pregnancy as absolute contraindications to practicing any sport. It is imperative that you stop exercising if you experience pain in the abdomen or lower back, if you have bloody or smearing brown discharge, if severe fatigue, nausea, shortness of breath or headache makes itself felt.

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

- 3rd trimester

By the third trimester, a woman probably begins to feel more and more the emerging sluggishness and clumsiness, the pace of life slows down, activity and "liveliness" give way to regularity and slowness. Physical activity is now given with great difficulty - a big belly is making itself felt more and more. But this is not at all a reason to refuse regular exercise, which, on the contrary, will help maintain physical fitness and add strength.

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

Exercising when the belly is already big enough is not only difficult, but also unsafe. This means that the ban on physical activity in the prone position, introduced in the last trimester, is still relevant. Again, there is a taboo on exercising from a supine position. A new ban also appears: on the practice of exercises, lying not on the right side - so as not to increase the already existing pressure of the uterus on the liver.

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

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

And in conclusion, we note that sports are the best friend of a pregnant woman. Therefore, do not neglect light exercise, but on the contrary, keep yourself in good physical shape, increase your immunity through sports and just be healthy!

Especially for- Ira Romaniy

Even realizing the benefits of exercise, pregnant women often underestimate the importance of differentiating exercise by trimester.

the site offered advice on exercises and gymnastics for pregnant women in the 1st trimester.

Given the specifics of the 1st trimester, it can be assumed that a woman is not yet fully aware of herself as a pregnant woman. This is because no obvious physical changes have yet taken place. It often happens that girls do not know about the fact of pregnancy. All these examples are manifested in the continuation by women of their usual way of life.

Taking these facts into account, one must understand that the first trimester is dangerous for a woman. And it cannot be underestimated - it is during the first 16 weeks that miscarriages often occur. To avoid such misfortunes, you still need to limit the load.

A set of exercises for pregnant women during the 1st trimester

It is important to remember that every organism is different. Therefore, before deciding to use the following set of exercises, you should consult your doctor. However, on average, for most women, such gymnastics is suitable and only benefits.

Among the specific exercises that are contraindicated to perform is the swing of the press. It is better to be a happy owner of a "life buoy" around the abdomen than an unhappy woman who has lost a baby.

So, what is it, gymnastics for pregnant women in the 1st trimester:

1. Each expectant mother worries about the state of her breasts during this period, as well as during the feeding period, because the breast changes shape and becomes heavier. To save or at least reduce the undesirable effect, you need to train the muscles of the chest that "hold" the mammary glands.

Close your palms in front of you in a praying pose. The line of joining the hands should be straight and strictly horizontal. Then make an effort and squeeze, directing all the energy of the hands against each other. You will feel your muscles.

2. The second exercise should be done with a chair that has a back. It is necessary to rest on the back of a chair with your hands and squat, but not too deeply. The legs during this exercise should be apart.

3. For stretching and general tone, it does not interfere with "twisting" the pelvis. First in one direction, then in the opposite direction. The location of the legs is shoulder-width apart and slightly bent

4. For the prevention of varicose veins and seizures, so characteristic of pregnant women, you should perform the following exercise for pregnant women in the 1st trimester - Circular foot movements, or two.

5. Another useful exercise: Legs shoulder-width apart, and arms at the waist. We perform body turns to the right and left.

6. Abduction of the elbows bent behind the head. First in a straight line with the shoulders, then in front of you.

7. Lying on your side, with one hand perpendicular to the body, rest your palm on the floor, and pull the other up. Slowly pull your knees (together and in turn) towards your stomach.

In addition to the complex for pregnant women in the first trimester mentioned above, you can do walking in place. And without fail - breathing exercises.