Gymnastics for pregnant women 1. Exercises for pregnant women

The period of bearing a baby is marked by global changes that affect the rhythm of the life of a pregnant woman, her physical condition and other aspects. Obstetrician-gynecologists recommend preparing for childbirth from the very beginning of gestation. Gymnastics for pregnant women 1 trimester will help maintain activity and muscle tissue. The main thing is to follow the rules for its implementation, so as not to damage the processes emerging in the womb.

Recreation in nature has a beneficial effect on the emotional state future mother

Exercise for pregnant women in the 1st trimester is recommended for all mothers. Before starting training, you need to clarify the possibility of conducting such classes with a gynecologist observing pregnancy. For gymnastics, special physical exercises are selected for pregnant women in the 1st trimester, with the obligatory consideration of the gestational age and possible complications. To eliminate the adverse effects of training, it will not hurt to consult an experienced fitness instructor who will select suitable and safe exercises for mommy. Then the pregnant woman will be completely sure that the training program she is performing will not harm the baby.

Exercise during pregnancy in the 1st trimester should be easy for the patient. If there is a feeling of incomprehensible heaviness or something gets sick somewhere, then training should be stopped immediately. The period of 4-12 weeks of gestational age is considered the most dangerous for bearing, because in these weeks the risk of a threatened abortion is as high as possible, active transformations in the hormonal sphere occur, which causes a stressful state. Against this background, mommy sometimes stays in a constantly irritated, nervous state with sudden mood swings, and classes in gym for pregnant women they help to always remain cheerful and optimistic, support the patient.

Benefit

Being engaged in exercises in the first trimester, pregnant women bring incredible benefits for themselves and the fetal body.

• Firstly, with the right technique, a set of exercises for pregnant women helps to eliminate toxic conditions, relieves dizziness.
• Secondly, classes activate the production of happy hormones (endorphins). What stabilizes the psycho-emotional background of mommy. And when the mother is happy, the baby is also happy.
• Pregnancy is categorically not considered a disease, and therefore peace with almost bed rest pregnant women do not need to provide. Scientists have officially proven that active life during pregnancy contributes to muscle training, maintaining their tone, which is an excellent preparation for childbirth.
• Proper training accelerates blood circulation, which contributes to the enrichment of placental structures with the necessary amount of nutrients. This protects the baby from hypoxia. Moreover, increased blood flow ensures uninterrupted delivery of the necessary nutrition for the crumbs, ensuring its proper intrauterine development.
• Gymnastic exercises help to train breathing, which the patient will really need during childbirth.
• According to the observations of scientists, pregnant women who do gymnastics during gestation tolerate pregnancy more easily, they have a minimal risk of developing unpleasant complications such as constipation, varicose veins, hemorrhoids, etc.

These are just the main advantages of exercises for pregnant women in the 1st trimester, in reality there are many more.

Possible risks and concerns

Normally, classes in early gestational periods provide pregnant women with pleasant sensations, improve their psycho-emotional state and cheer up. Therefore, any painful or uncomfortable symptoms are considered a dangerous sign and indicate the presence of some kind of malfunction in the pregnant body.

If the load is chosen correctly, then physical education in the 1st trimester will be directed exclusively for the benefit and will not be able to harm the baby. If you train too intensively, then there may be a threat of interruption of gestation.

Training Rules

A balanced diet is an important aspect

So that training does not provoke unnecessary complications and does not harm the baby, certain rules of gymnastics must be observed. Heavy cardio loads should not be allowed, because the 1st trimester of pregnancy is characterized by an increase in heart rate, blood pressure may rise, and the myocardium begins to work with a double load. Also, stretching is not particularly useful for pregnant women, the active production of the relaxin hormone simply begins, which provides stretching and softening of the ligamentous apparatus, if you overdo it with training, you can overstretch or even injure the ligaments.

In the process of training, pregnant women should not overheat too much, because this can provoke serious violations of the fetal circulation. Gymnastic training in the 1st trimester of pregnancy should be strictly thought out, following the principle - do no harm. It is better to train indoors with dry air and a cool microclimate. It is important to choose the optimal breathing rhythm and drink enough fluids.

You should not be presumptuous about your own well-being, because during the first stage of gestation it is not considered indicative, because mom does not feel any unhealthy changes. Therefore, before starting classes, it is recommended to undergo an appropriate examination, ultrasound and laboratory diagnostics. If no contraindications for gymnastic training are identified, then you can safely start gymnastics.

Gymnastics is categorically unacceptable if the pregnant woman has a threat of interruption, anemia, bleeding, multiple gestation or pulling painful discomfort in the lower abdomen. If you are engaged in the street, then hypothermia is unacceptable. If a flu epidemic is raging, then it is better to refuse training in the gym. It’s just that at first, the pregnant woman has pathologically low immunity, and even a banal cold can negatively affect the child. Therefore, for fitness, it is better to choose a home environment.

Attention! Types of physical activity associated with an increased risk of injury or falling from a height are unacceptable, such as snowboarding or skiing, basketball or horseback riding. Jumping, elements on the press and exercises on power simulators during gestation are prohibited, and at any stage of it.

Also, before classes, it is better not to load the stomach in order to avoid discomfort when performing gymnastic elements. To get rid of the slightest doubt about the admissibility of classes, it is required to discuss the nuances of interest regarding gymnastics with an obstetrician-gynecologist.

A set of gymnastic exercises

Suitable for different periods of gestation Various types exercises, which is connected not only with safety, but also with convenience, because with the development of the crumbs, the tummy grows, and the elements that were given earlier without problems will become simply impossible in the later months.

In general, pregnant women benefit from elements breathing exercises and the Kegel complex, positional gymnastics and fitball, exercises that prevent varicose veins, to maintain the muscles of the abdomen, strengthen the lower back, etc. If the pregnant woman has no contraindications for these exercises, then they can be performed without fear.

Breathing exercises

Any exercises are performed under the guidance of a trainer.

The first technique that is extremely useful for a pregnant woman to master already at the beginning of gestation is breathing exercises. When mommy learns to breathe correctly, she will be able to quickly calm herself or relax when necessary. Since nervous strains and stressful situations are by no means useful for pregnant women, such a skill will help to avoid such conditions.

In addition, proper breathing helps patients in the process labor activity. With the right breathing rhythm, contractions can be successfully anesthetized, and between these painful contractions, mommy will be able to fully relax, again thanks to the correct breathing technique. Proper breathing and appropriate exercises have a beneficial effect on placental blood flow, which provides the child with large amounts of oxygen supply. It is also necessary to breathe correctly in the process of gymnastic training, therefore experts recommend starting training with breathing gymnastic elements.

Breathing training is based on the study of a variety of breathing techniques, such as chest, diaphragmatic, canine or four-phase breathing. For chest-type breathing, you need to place your palms on the ribs and inhale as deeply as possible through your nose. In this case, breathing should be chest. When the chest is completely filled with air, you need to calmly exhale.

The diaphragmatic technique is as follows: one palm is placed on the ribs, the other is on the tummy. You need to quickly inhale through the sinuses, lowering the diaphragm down, and stick out the stomach. Then exhale. The most interesting is dog breathing, in which you need to get down on all fours and stick out your tongue, breathing often and through your mouth, like a dog.

Pelvic muscle training

Squats are perfect for training the muscles of the pelvic region.

• You need to spread your legs to the sides hip-width apart, leaning on a stable chair with a back.
• On a deep breath, you need to sit down, pressing your heels to the floor, and turning your knees outward.
• You need to look in front of you, straightening your back.
• While in a squat, you need to try to lift your weight with your heels, tearing them off the floor surface.
• Perform about 5-6 such squats.

For training the pelvic muscles, Kegel exercises for pregnant women are perfect.

Tummy Firming Support

The main thing is to be careful

Oblique muscle tissues on the tummy perform the function of a kind of prenatal bandage belt, as they support the growing tummy. At the beginning of gestation, the pregnant woman does not yet have a stomach, but by the middle of gestation, the muscles of a trained body will help prevent the formation of stretch marks on the tummy and reduce the overloads placed on the back.

For training, you need to stand up, move your legs, spread your arms to the sides. The weight of the body must be smoothly transferred to the limb, and the other leg should be brought forward, then return to its original position. Similar actions must be carried out with the other limb. You need to do 5 repetitions for each side.

Strengthening the lumbar zone

Fitball is perfect for strengthening the spinal structures. Lie on the floor, place your feet on the ball, and arms along the body. You need to hold the ball with your feet, while raising the pelvis. In a similar position, you need to stay for 2-3 seconds, and then again lower yourself to the floor. You need to repeat this exercise at least 10 times.

We warn varicose veins

To prevent varicose veins, it is necessary to ensure effective blood and lymph outflow from the lower extremities. To do this, the implementation of circular elements will help when you need to rotate with your feet. With an increase in body weight in a pregnant woman, the load is placed on the lower limbs, resulting in an increase in blood pressure in the vascular channels of the legs. To prevent the development of varicose veins, it is necessary to regularly exercise the legs.

Often walk alternately on your heels and toes, on the outside of the foot. It is also useful to rotate the feet. Increases the effectiveness of such prevention by walking on a special rug that has an uneven surface. You can make it yourself by scattering pebbles (beads, peas) on the floor, and in nature walk barefoot on pebbles.

Positional gymnastics

Positional gymnastics, which is developed with special consideration for the needs of the pregnant woman, has incredible benefits for pregnant women. The main task of such gymnastic exercises is to prepare the body and muscles of the pregnant woman for complex labor activity. Such exercises are aimed at training the muscle structures of the abdomen and back, perineum and pelvis.

1. Butterfly. It is necessary to sit on the floor and, bending the limbs, bring the feet together in front of you. It is necessary to place the palms on the knees, lightly press on them until a feeling of slight stretching appears. Painful sensations a pregnant woman should not have it.
2. Cat. Every sports mom is familiar with this exercise. This element is one of the best for relieving tension from the lower back, especially on later dates. But at the beginning of gestation, this exercise is also useful. To perform it, you need to get down on all fours and lower your head down, rounding your back with a rocker. Then we change position, bending the back down and raising the head up.
3. Twisting helps to train the abdominal muscles (obliques). You can perform an element of gymnastics from a sitting or standing position. It is necessary to turn the torso to the left / right, while opening the arms to the sides. In this case, the pelvic area should be in a stationary state.
4. The Kegel complex helps to effectively strengthen the perineal muscle tissues, making them elastic and elastic. It is necessary to tighten the muscles, as if to interrupt urination, and then relax them again.

Positional gymnastics includes the safest and most useful techniques, suitable for almost everyone.

Restrictions and contraindications

But not all exercises and not every mom can be performed. There are such elements that are categorically unacceptable during gestation, for example, on the press and contact, playing or jumping, with weight lifting, tumbling and roller skating.

Gymnastics is contraindicated for pregnant women who have any of the tic conditions: severe toxicosis or the threat of miscarriage, bleeding, or pressure disorders. It is also unacceptable to practice gymnastics for pregnant women with anemic manifestations, exacerbation of chronic pathologies, with any painful manifestations in the uterus or with uterine hypertonicity, as well as with multiple gestation and low location of placental tissues.

Daily performance of gymnastic elements will bring every pregnant woman a lot of pleasure and cheer up, energizing and positive emotions for the whole day. Especially moms should pay attention to breathing exercises, the Kegel complex and positional training.

You found out that you are pregnant, and your first emotions are joy mixed with excitement. Many different questions arise in my head (especially if this is the first pregnancy): what is happening in my body, what is possible, what is impossible, how to maintain my health and give birth to a healthy baby, how not to gain a lot excess weight how to eat, how to breathe, how to sleep, who to listen to, who not to listen to, and so on.

Relax, take a deep breath and calm down. Today we will answer some of your questions and reveal the topic of health and fitness for pregnant women, tell you what you should pay special attention to and how to modify exercises for your new condition.

Changes in a woman's body during pregnancy

During pregnancy, a woman's body many transformations ranging from mood to changes in the hormonal system, metabolic rate and weight gain.

All these changes are natural And don't worry about extra pounds on the scale. It is easier to endure ongoing changes in the body and general emotional state will help maintain healthy lifestyle life: a complete balanced diet and sports or special gymnastics for pregnant women.

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

• training will favorably affect both your health and the health of the unborn baby;
• when gaining weight, excess fat will not accumulate;
• after childbirth, you will quickly return to prenatal form;
• the pregnancy will be easier and the birth itself will pass;
• pain sensations will decrease;
• during training, blood circulation will improve, the body will be enriched with oxygen;
• hormones that improve mood are released;
• in general, you will feel better, and your baby will be healthier, more active, and will show more abilities in sports and studies in the future.

Features and contraindications for exercise during pregnancy (1 trimester)

Pregnancy divided into three trimesters. In the first trimester, the fetus is very sensitive to negative external stimuli; all vital systems and organs are formed in it.

Before you start training, be sure to consult a doctor, do an ultrasound scan, all kinds of tests - make sure you have no absolute contraindications, which may be asymptomatic and do not bother you. These contraindications include:

• heart disease affecting hemodynamics;
• decreased lung compliance due to restrictive diseases;
• multiple pregnancy.

In addition to absolute, there are also relative contraindications, which should also be considered carefully. It could be:

• sedentary lifestyle before pregnancy;
• smoking;
• anemia;
• arrhythmia;
• extreme obesity or underweight;

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

Should stop immediately if happened to you at this time:

• bleeding;
• headache or dizziness;

• chest pain;
• any discomfort.

Recommendations for training in the first trimester of pregnancy

If all medical indicators are normal, provide yourself with the support of a trainer and start training.

Exercise in the first trimester of pregnancy

You can often hear the opinion that physical exercises for pregnant women in the first trimester are contraindicated, and the expectant mother needs to lie down and fold her legs.

This is a big misconception: pregnancy is not a disease, and the more active the mother's lifestyle is, the easier the birth will be and the healthier the child will be. Useful exercises will be stretching, walking and.

Start your morning with breathing exercises, do exercises for pregnant women on a fitball at home. Pay special attention to strengthening your back - this will come in handy in the next nine months.

A set of exercises for pregnant women in the first trimester

This simple set of exercises will help you keep your muscles in good shape, your weight is normal, and your mood is upbeat.

1. Inhale for a count of 5;
2. Pause on count 3;
3. Exhale to the count of 5;
4. Pause for count 3.

• Then block the left nostril with the index finger of the right hand, and inhale with the right hand, exhale with the left nostril, blocking the right thumb right hand. Take six such breaths and exhalations, change hands and repeat the manipulations: inhale through the left nostril, and exhale through the right.

This breathing will help you better open your lungs, fill them with oxygen, and also distract from routine matters and tune in to training.

Joint warm-up

After breathing exercises, you should do a warm-up. This can be walking in place for one minute, tilting the body to the sides, forward and backward bending, rotation of the legs in the hip, knee and ankle joints, rotation of the arms in the shoulder, elbow joints and hands. Approximately ten repetitions in each direction.

This exercise will help strengthen your leg muscles and open up your pelvis.

Holding on to the back of a chair, spread your legs wider than shoulder width apart, toes pointing outward. Taking your pelvis back, slowly do ten as deep squats as possible. Focus on doing and breathing. Inhale at the bottom and exhale at the top.

This exercise will help strengthen your pelvic and oblique muscles.

Holding the back of the chair with your left hand, swing your right foot back, then move your leg to the right side and diagonally move your leg forward to the left. Return the leg to its original position, repeat ten times, rest, repeat the same with the other leg. Concentrate as much as possible on the work of the muscles, avoid inertia.

This exercise will help strengthen your buttocks and inner thighs.

Lying on your side, legs straightened (lower leg can be bent at the knee), lean on your elbow. As you exhale, slowly lift your leg up, while inhaling, slowly lower it down. Perform 10 times on each side.

side plank

This exercise will strengthen the oblique abdominal muscles.

Lying on your side, bend your knees, lean your upper body on your elbow. Upper arm behind the head or at the waist. As you exhale, lift your pelvis off the floor a few centimeters, while inhaling, return to the starting position. Repeat ten times on each side.

This exercise will help strengthen the pectoral muscles.

Take a knee-wrist position on the floor. The knees are exactly under the pelvis, the hands are slightly in front and wider than the shoulders. Take a breath. As you exhale, bend your elbows to the sides and try to touch the floor with your chest. Repeat ten times.

This exercise will help strengthen your back muscles.

Starting position standing on all fours. Inhale, exhale, pull your right leg back, and left hand forward, while not bending the lower back and try not to lean too much towards the supporting leg. Return to starting position. Do ten repetitions on each side.

Cat

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

Take a knee-wrist position on the floor. The knees are exactly under the pelvis, the hands are under the shoulders, the back is in a neutral position. With an inhale, bend, stretch your chest and chin up.

Do not bend strongly in the lumbar region, do not allow pain. As you exhale, round your back as much as possible and pull your chin towards your chest. Do ten of these repetitions.

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

Sitting on a chair, lift your feet off the floor. Pull your socks towards you, away from you. Perform rotational movements to the left, to the right. Place your feet on the floor and lift your heels off the floor as much as possible, standing on tiptoe. Do 10 reps for each exercise.

Fitball exercises for pregnant women (1 trimester)

Fitball has gained great popularity among pregnant women, because it makes it possible to perform many exercises, helps relieve pain symptoms in the spine, and can become a faithful assistant in preparing for childbirth.

Exercise during pregnancy on a fitball (1 trimester) has almost no contraindications, but before starting training, you should ask your doctor for permission.

Here are some exercises:

• Feet shoulder-width apart, hold the ball in straight outstretched arms. Make forward and side bends.
• Sitting on the ball, make rotational movements of the pelvis in one direction and the other.
• Lying on the floor, place the ball between your legs. Squeeze the ball in a pulsating motion.
• Lying on the floor, place one foot on the ball, the other is bent at the knee and firmly on the floor. Roll the ball slowly back and forth.
• Use the ball as a chair while watching TV. Rotate your pelvis while doing this.
• Be sure to do exercises to relax your back. To do this, on your knees, lie with your chest on the ball, wrap your arms around it and sway slightly from side to side.

Observe the measure, do not overstrain, perform three to four repetitions of each exercise. Remember - you should not feel discomfort of any kind.

Stretching

After training, it is important to stretch the muscles at a calm pace. This will help them relax and return the pulse to the pre-workout state.

• Sitting on the floor, cross your legs in Turkish, leaning your right hand on the floor, stretch your left hand to the right and to the other side. Repeat ten times, pause at the maximum stretch point.
• Being in the same position, start right hand between the shoulder blades, and with the left try to reach the right, linger in this position.
• Stretch your legs forward, straighten your back, bend slightly at the waist and bend.
• Holding on to the back of a chair, grab your right ankle and pull your heel toward your buttock.

Exercises for pregnant women (1 trimester) video

Check out the exercises during pregnancy (1 trimester) in the proposed video. You will learn how to warm up better and more efficiently, look at the correct technique for performing exercises, breathing while doing this and the number of repetitions.

Pregnancy is a difficult and responsible period in the life of every woman. Follow our recommendations, and your pregnancy will be softer, the birth itself will be easier and return to prenatal shape faster. Enjoy this period, meet every day with a smile and love.

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

Expectant mothers subtly feel changes in the figure, feel an unprecedented weakness in the muscles, constant shortness of breath and a desire to lie on the couch all day long. Such a condition is dangerous, as it causes muscle atrophy, including those involved in labor. We will consider such questions: is it possible to do fitness during pregnancy? can you do squats while pregnant? aerobics for pregnant women at home.

Elementary physical training will have a beneficial effect on the health of mother and baby.

The need for physical activity for pregnant women

All doctors agree that fitness during pregnancy helps relieve unpleasant symptoms, physically prepares the body for childbirth and promotes rational weight gain.

Pregnant women with a sedentary lifestyle feel aching muscles, chronic fatigue, suffer from sleep disturbances and exorbitant appetite, which leads to rapid weight gain. Any load causes shortness of breath, the limbs swell and become heavy, and the head is spinning. In the case of a "passive" pregnancy, a woman is more likely to suffer from depression, bad mood, hormonal surges, observes a deterioration in memory, concentration.

A well-chosen and coordinated training regimen with the doctor will help to correct the situation. Fitness promotes the production of hormones of happiness and pleasure (serotonin, endorphin), which allows you to stay in a good mood and notice only the positive aspects of pregnancy.

Systematic exercises help to cope with toxicosis and alleviate the symptoms of this period. Also, breathing exercises and cardio load reduce the risk of fetal hypoxia (oxygen starvation).

Unfortunately, many patients justify their inactivity, weakness and laziness, as well as their reckless and chaotic pursuit of myths found in the pages of women's magazines.

Myth #1. Fitness on early dates pregnancy (as well as in the third trimester) is contraindicated. During these periods, the laying, formation and development of important organs and internal systems of the baby, the skeleton takes place. Many patients make the erroneous assumption that any stress during this period increases the risk of miscarriage, intrauterine fetal death, miscarriage, however, scientific facts prove the opposite. According to studies, moderate exercise contributes to the natural stimulation of the heart and lungs, due to which the fetus receives enough oxygen and nutrients, and blood circulation improves. Also, training helps to maintain the muscles in natural tension, which we will need in the last stages and directly during childbirth.

Myth #2. Adjust training should be as the abdomen grows. This is not entirely true. Despite the absence of a tummy in the early stages, the woman is already responsible for the created life, so all loads should be coordinated with the doctor, even swimming and yoga. In some cases, a woman may not be aware of the pathologies of pregnancy and the existing risks, so any inaccurate movement or fall from the simulator can cause sad irreversible consequences. Starting from the first months, women should give up "big sports", even if they had significant achievements in one category or another. It is not recommended to get involved in power and cardio loads, abdominal exercises, jumping, it is also necessary to exclude running and traumatic sports.

Myth number 3. Expectant mothers should prefer calm yoga to aerobics for pregnant women. Yes, relaxing yoga really helps to strengthen some muscle groups without the need to load the body, while there are developed complexes for women in position. However, most of the asanas are contraindicated for elementary school without the necessary level of training and may cause harm. There are cases when yoga lovers damaged ligaments and muscles, injured joints, which caused premature birth or early miscarriage.

Myth #4. If you increase the frequency of visits to the gym and the duration of training, then health will improve. Unfortunately, this statement does not apply to pregnancy, where the rule of "a good little bit" applies. Doctors consider the presence of breathing exercises, stretching exercises and light dance movements of aerobics to be the optimal load. You should devote time to physical education no more than 3-4 times a week for 30 minutes with a gradual increase to 45. You should start classes with walking and swimming to prepare the muscles for further stress.

Pregnancy fitness: 1st trimester

Since the first trimester is considered the most responsible and dangerous, you should start with low loads, gradually preparing the body for constant and varied workouts.

First of all, start walking at a calm pace for 30 minutes a day, trying to breathe deeply and evenly.

At the next stage, we sign up for the pool (visit 2-3 times a week) and, if possible, find a water aerobics section.

If you tolerate the above activities well, you can sign up for more active classes, such as dancing. Oriental belly dances, designed specifically for expectant mothers, have a positive effect. At the same stage, you can start yoga asanas "for beginners" and light Pilates exercises.

Be sure to do breathing exercises every day, giving it at least 10-15 minutes.

In the 1st trimester, we perform the exercises slowly and carefully, adjusting only to our own pace, without trying to keep up with the instructor or the rhythm of the music. Be sure to alternate loads with relaxation and stretching of the muscles, which will help to avoid injuries and severe soreness.

As for strength exercises, dumbbells, bodybars, and even more so the barbell should be put aside. Work with your own weight, learn how to perform the exercises correctly and to the end.

Expectant mothers are interested in whether it is possible to do squats during pregnancy. Of course, you can and should. Own weight allows you to provide the necessary load on the quadriceps and biceps of the thigh, so that the legs become strong and beautiful, they can withstand long walks and household chores.

List of exercises for the first trimester:

We march in place for one minute, followed by 30 seconds on toes and heels. We perform 3 times. The exercise helps to stretch and warm up the ankle.

In a standing position, spread your arms to the sides. On the inhale, raise the left arm and right leg up, on the exhale lower. Alternate legs and arms in turn. Run 10 times.

From a standing position (feet shoulder-width apart), squat back to parallel with the floor, as if sitting on a chair. At the same time, we connect our hands in a castle behind our back and take them as far back as possible. Repeat 8 times. Squats during pregnancy work out the buttocks and back of the thigh, providing blood flow to the pelvic area.

In a standing or sitting position, we join our palms in front of us at chest level (as during prayer, only we move our elbows to the side). While inhaling, we squeeze the palms with effort to feel the tension in the pectoral muscles. As you exhale, relax (do not open your palms). Run 10 times.

Exercise "Cat".

We take the pose "on all fours", lowering the head down. On exhalation, we bend in the lower back and pull the head back (the cat is cuddling), we linger in the position for 3 seconds. After that, we inhale and round the back, stretch our chin to the chest (the cat hisses). Run 8 times.

Standing position, back aligned. For five counts, we take a deep breath and for seven - a slow and even exhalation. We perform 10 times.

Aerobics for pregnant women at home is not complete without a fitball - a special elastic ball that allows you to knead some muscles, isolating and relieving stress from others.

Sit on the ball, spread your legs to the sides and perform rotations of the pelvis in a wide amplitude. This exercise is a great back and abs workout without the need for flexion-extension exercises.

We place the fitball between the legs and with an effort squeeze it with the internal muscles of the thigh.

We lay down on the ball with our stomach and perform neat rolls from the pelvic region to the chest. Exercise is permissible until the appearance of the tummy. You can also turn on your back and perform rolls along the entire length of the spine.

Lightly jump on the ball, then shifting your knees, then placing them apart.

Classes in the 2nd trimester

So, the responsible trimester of pregnancy is over, and now our goal is to provide the body with regular and high-quality loads.

Since the risk of pregnancy pathologies is sharply reduced, and toxicosis does not torment, you can add aerobic exercises and the first power loads to light gymnastics and walks.

Fitness for pregnant women of the second trimester should include the following workouts:

• sports walking in the fresh air;
• swimming;
• dynamic sports (dance, aerobics, cycling);
• cardio (treadmill, breathing exercises);
• stretching (yoga, pilates, stretch);
• elementary power loads using light dumbbells and bodybars (up to 3 kg), barefoot, fitball, rubber bands.

You should also focus on exercises in the pelvic area, which will help ensure good blood flow to the necessary organs and alleviate the troubles of pregnant women (urinary incontinence, bloating, spasms, etc.). It is useful during this period to get acquainted with Kegel exercises, which will help you during labor and will quickly restore the tone of intimate muscles after childbirth.

From the 18th week, when the tummy is already noticeably growing, a special supporting bandage should be used. Also excluded are exercises that involve moving weight from one side (legs, sides) to the other.

It is forbidden to take a supine position, only on the side, otherwise the swollen uterus can compress the vena cava, which provides oxygen to the baby.

Sports for pregnant women at home in the 2nd trimester (you can apply the exercises of the 1st trimester by adding new ones).

We work every muscle. We perform head turns left and right, circular motions shoulders back and forth, tilting the body, kneading the hands and ankle, doing warming half-squats (6 times).

Exercise for the oblique muscles of the press.

We take a position lying on our side, join our hands and stretch forward. With the help of the body, we move the upper arm to the side by 180 °, linger for 3 seconds and return to the starting position. Repeat with each hand 10 times.

An exercise known since school days that helps to work out the quadriceps of the thigh well. Make 8 lunges with each leg, carefully monitoring that there is a right angle of 90 ° between each knee.

We hang on the horizontal bar.

An excellent exercise that helps to relax the spine and relieve pain from the lower back. Choose a low horizontal bar so that your fingertips touch the ground for safety net. Hang as long as you can, gradually increasing the time.

We sit on the buttocks on the heels.

Slowly extend your arms in front of you until your forehead touches the floor. This exercise helps to relax the muscles after the next workout.

Exercise 3rd trimester

Fitness for pregnant women of the third trimester again becomes cautious and extremely accurate, because the volume of the abdomen has increased significantly, as well as body weight. The body physiologically begins to prepare for childbirth, so all exercises should be aimed at helping him in this difficult task.

Great emphasis should be placed on a variety of breathing exercises and asanas.

Since simple exercises become exhausting and monotonous, we shift all our attention to fitball and water aerobics.

The ball will help you keep fit at home, while some of the exercises from the first trimester and a few new ones will do.

We sit on the fitball and pick up light dumbbells (weight up to 2 kg each). We bend our arms at the elbows and straighten them (exercises for biceps). Run 10 times.

In the same position, we take straight arms back and perform movements up and down (load on the triceps).

We sit on the mat, cross-legged "in Turkish", and put the ball straight in front of us. We quickly and rhythmically squeeze it with our palms or with our whole hand, which allows us to work out the pectoral muscles.

Gently lie down on your side and put a pillow under your stomach. We put our foot on the fitball and roll it in different directions, sideways and in a circle. We perform alternately with each leg for 2-3 minutes. This exercise will help prevent varicose veins.

Strength and intense training during pregnancy can increase the tone of the uterus. If you suddenly feel discomfort, cramps or pain in the abdomen, and the pulse has become very frequent, you should immediately stop exercising and, just in case, go to the doctor. Most likely in the last trimester you will have to limit yourself to breathing exercises.

We control the load

Regardless of the gestational age and well-being, every woman should strictly monitor her condition during sports.

First of all, you need to track your heart rate. A certain maximum value is allowed for each age. To calculate it, we subtract our age in years from the number 220. Pregnant women should focus on an indicator that is 75% of the maximum.

As a rule, the average allowable heart rate for patients of childbearing age is 120-140 beats per minute. At the same time, after a 5-minute break between sets, the pulse should fully recover to normal 60-80 beats. If the indicator does not normalize, then your load was excessive and may lead to complications in the future.

During training, control the level of strength loading, taking into account certain risk factors.

And, of course, training should be stopped immediately if the following symptoms appear:

• vaginal bleeding or unhealthy discharge;
• dizziness, darkening of the eyes, spasms in the temples;
• lack of coordination;
• chest pain, tearing muscle pain;
• shortness of breath, respiratory failure;
• swelling of the calves (possible thrombophlebitis);
• false contractions and spasms in the area, pulling pains;
• tachycardia, pressure surge, strong acceleration of the pulse;
• the movement of the fetus in the uterus;
• increase in uterine tone.

Is it possible to do fitness during pregnancy, each woman decides on her own, in consultation with the attending physician and instructor. In the absence of physical contraindications and a normal pregnancy, regular aerobic exercise will help keep fit and provide good mood future mother.

Bearing a child is an unusual and very responsible period in a woman's life, when she is forced to take care not only of her well-being, but also of the baby's health. However, this does not mean at all that the expectant mother should observe complete rest. There are special exercises that strengthen the body during pregnancy from the very 1st trimester.

What are the benefits of exercising

The second trimester is the most favorable for classes. Bookmark completed during this period internal organs fetus, the woman's health returns to normal, and the stomach has not yet grown enough to significantly limit motor activity, as happens in the third trimester. Gymnastics in the 2nd trimester of pregnancy is aimed at training the muscles of the pelvic floor, hips and back.

The first trimester also has its own characteristics, which impose certain restrictions on exercise therapy.

Features and contraindications for exercise during pregnancy, 1 trimester

The exercise therapy complex during the 1st trimester of pregnancy involves light physical activity that strengthens the muscles of the pelvic floor, gluteal and femoral muscles, diaphragm, and transverse abdominal muscles. If you plan to do exercises at home, then try to follow some rules that will increase the effectiveness of training:

• in a well-ventilated room or, if possible, in the fresh air;
• For classes, you need to choose loose clothing made from natural fabrics that does not restrict movement;
• It is better to start training 1-2 hours before meals;
• The duration and intensity of the loads depends on the state of health and the initial physical fitness of the woman.

Do only those exercises that you can do, in no case overwork.

You need to stop classes in the following cases:

• There were pains in the lower abdomen;
• Discharge from the genital tract began;
• Head spinning, darkened in the eyes;
• Significantly increased pressure or increased heart rate;
• There was severe shortness of breath;
• During training, the child began to move too actively or, conversely, froze.

Keep in mind that there are loads that are strictly contraindicated regardless of the gestational age:

• Any tension in the abdominals;
• Strength training, weight lifting;
• traumatic sports;
• Jumps, sudden movements, bumps and falls.

There are also relative and absolute contraindications to physical activity during the gestation period:

• Low location or placenta previa;
• Risk of miscarriage, previous miscarriage;
• Danger of bleeding;
• Increased tone of the uterine wall;
• Severe toxicosis and preeclampsia;
• Severe and moderate anemia;
• High or low blood pressure;
• Acute diseases or exacerbations of chronic pathological processes;
• Multiple pregnancy;
• Polyhydramnios.

Note!

Even if you feel well and do not see contraindications to exercise therapy yourself, you still need to consult a gynecologist before starting classes, since many pathological conditions may be asymptomatic and do not manifest themselves for some time.

Physical education program for pregnant women in the 1st trimester

Exercise therapy is best done in the morning, in extreme cases - no later than 2 hours before bedtime. Otherwise, increased physical activity in the evening hours can disrupt sleep. At the initial stages, charging can be done no more than a quarter of an hour. Then the duration is gradually increased to 45 minutes.

Try to load evenly different groups muscles. Not only the correct technique for performing individual elements is important, but also measured, deep breathing throughout the entire workout. On average, each element should be repeated 6-10 times. Start doing exercises from simple to more difficult. If some movement causes discomfort, then do not try to perform it at all costs - move on to other exercises.

Before starting the main lesson, you need to do a warm-up:

1. Within 1 minute we walk on the spot. First on the entire surface of the foot, then on the toes.
2. Spreading your legs shoulder-width apart and slightly bending your knees, we make circular movements with the pelvis, first clockwise, then counterclockwise.
3. Alternately raising your legs, rotate your feet in different directions. This will help prevent thrombosis and varicose veins of the lower extremities.

First trimester workout, basic exercises

The following exercises make up the main gymnastic complex for pregnant women:

1. Sitting or standing, close your palms at the level of the sternum, spread your elbows to the sides. Clench your palms sharply and with force, feeling how the pectoral muscles tense up. This will help to keep nice shape breasts after weight gain and.
2. To maintain balance in a standing position, lean on the back of a chair, spread your legs shoulder-width apart. On weight, pass the right leg crosswise in front of the left, then through the side, bring it behind it. Repeat with the other leg.
3. From the previous starting position, perform shallow squats, spreading your knees to the sides. This exercise is necessary for training the muscles of the thighs and perineum.
4. Maintaining the same position, slowly rise on your toes and lower yourself to a full foot.
5. Standing on all fours, inhale and arch your spine up, lowering your head, and “tucking” your tailbone inward - imitate the movements of an angry cat. As you exhale, slightly arch your back in the opposite direction. This movement will help train your back at home.
6. In a horizontal position, bend your legs slightly, put your hands along the body. Raise your hips and pelvis above the floor. The shoulder blades must remain motionless.

Useful video - Exercises for pregnant women from 1 to 20 weeks

Basic breathing exercises for expectant mothers at any stage of pregnancy

During gestation, it presses from below on the diaphragm, limiting the mobility of the lungs during inspiration. Therefore, the woman's breathing becomes superficial, inefficient: she is forced to inhale more often, but still receives less oxygen than required. Breathing exercises are needed during pregnancy to fully saturate the body of the mother and fetus with oxygen, as well as to teach the correct breathing movements necessary during childbirth.

For pregnant women is allowed at any time. It can be done even for those pregnant women who are contraindicated in classical exercise therapy. Classes are recommended to be carried out immediately before or immediately after exercise. The duration of breathing exercises should not exceed half an hour, so as not to provoke hyperventilation and dizziness. Here is an example of a basic set of exercises for breathing training:

1. Sit comfortably on the floor with your legs slightly bent. Place one palm on the chest, the second on the anterior abdominal wall. Take a deep breath through your nose, trying to breathe not with your chest, but with your stomach, then exhale. Your hands will help you control this process. Only the hand lying on the stomach should rise and fall.
2. Leave the body and limbs in the same position. While inhaling, slightly raise your head and shoulders above the floor, while the stomach should not move. On an inhale, lower yourself back down. Then repeat, switching hands.
3. Sitting in a comfortable position, for 60 seconds, take frequent, shallow breaths, like a breathless dog. This will help you breathe properly during contractions.
4. Take a smooth breath for 4 seconds, at the height of the breath, hold your breath for 4 seconds. Also exhale slowly to the count of four, and again hold your breath for the same amount of time.
5. Sit on a horizontal surface "in Turkish", cross-legged, lower your hands freely down. As you inhale, lift your forearms up, bending your arms at the elbow joints, so that the hands are at chest level. The body remains motionless. As you exhale, slowly lower your arms.

The health of the expectant mother largely depends on her mood, vitality and general physical condition. If the woman is doing well, then this has a positive effect on the condition of the baby. Physiotherapy is an integral part of well-being during pregnancy, significantly facilitating the process of bearing a child and subsequent delivery.

Video - Gymnastics for pregnant women 1 trimester

Gymnastics in the first trimester of pregnancy is recommended for all expectant mothers. Before starting any exercise during pregnancy, you should consult with a gynecologist about the possibility of performing special exercises for pregnant women.

Exercises in the early stages of pregnancy are selected special, which are included in the special "Complex of gymnastics for pregnant women in trimesters." The course of pregnancy, the state of health, the well-being of the mother and child are individual and depend on many factors. It is better not to take risks, but to consult an experienced fitness trainer or ask your doctor for advice on a self-selected set of exercises. Then you will be sure that gymnastics will not harm you or your unborn child, but, on the contrary, will only benefit.

Exercises should be easy, so you need to stop doing them if you feel worse. After all, from 4 to 12 obstetric weeks is a rather risky period of pregnancy.. At this time, the likelihood of a miscarriage is the highest, the hormonal status changes, which makes the body under stress.

Benefit

For the health of a pregnant woman:

1. Playing sports promotes the production of endorphins (hormones of happiness). If the mother is happy, the growing child is also happy.
2. Proper physical activity can help get rid of toxicosis, dizziness.

For the course of pregnancy and for the embryo:

1. It has been proven that pregnancy is not a disease, and the opinion that pregnant women need complete rest has become irrelevant. Scientists have proven that maintaining muscle tone throughout the entire period of pregnancy helps the female body prepare for childbirth.
2. During training, blood circulation is normalized. Therefore, the placenta is enriched with the right amount of nutrients, and future babies are protected from oxygen starvation.

Can exercising at home during pregnancy be harmful?

Gymnastics in the early stages (in the first trimester of pregnancy) gives pregnant women a positive attitude and pleasant sensations. Therefore, any discomfort during exercise is a dangerous signal, indicating that the body does not like something, for some reason it resists the selected physical activity and you should tell the doctor about it.

Attention: Gymnastics cannot harm the health of a pregnant woman if there are no contraindications and perform it correctly. But with too intense loads, there may be a threat of termination of pregnancy.

Contraindications

Restrictions

There are exercises that are strictly prohibited during pregnancy:

• Gaming.
• Contact.
• With weight lifting.
• On the press.
• Horse racing.
• Trainers.
• Somersaults.
• Jumping.

Also contraindicated are sports such as roller skating, horseback riding, ice skating.

Physical exercises at home and their photos

All exercises must be done gently and smoothly.. Movement should be combined with breathing.

Take a look at the photo in which positions you can perform gymnastic exercises for pregnant women in the 1st trimester.