There is a whole list of various special physical exercises designed specifically for pregnant women. Callanetics during an interesting situation is no exception. A special complex of exercises for pregnant women helps future mothers to prepare for the upcoming birth. Engaging in callanetics, increases fatigue resistance, eliminates physical and psychological stress, improves sleep, burns extra calories, etc., which is very important for pregnant women.
Complex of exercises for pregnant women
Before you start to practice callanetics, pregnant women should always consult a doctor. If there are no contraindications, callanetics is a complex of exercises, it will only benefit the future mother and baby.
Kegel's exercises are quite simple. They can be performed by all pregnant women, despite the period of pregnancy, at any time. They are designed to strengthen the muscles of the crotch and vagina areas, which is necessary for the upcoming birth.
You have to lie on your back, bend your knees, put your feet on the floor. Put your head on a hill, place your hands along the body. It is necessary to strain the muscles in the vagina and anus - to hold this state for about 10 seconds. Then the muscles slowly relax and rest. Repeat the exercises several times several times a day. It is necessary to know that after the fourth month of an interesting situation, the exercise is performed in a standing position, or in a sitting position and during urination.
Cat's back is an exercise that is designed to reduce the burden of the uterus on the spine. That's why it is recommended that it be done to women throughout pregnancy, until the very birth.
The sequence of the cat's spine exercise is as follows. You have to get on your knees, lean on your hands. Without strong bending of the spine, the muscles of the back relax. The head and spine should be kept on the same line. Next, you need to try to bend the spine up, while lowering your head and strain the muscles of the buttocks and abdomen. Then gradually relax the muscles and return to their original position. This exercise is repeated 2-3 times several times a day.
The complex of exercises for pregnant women includes an exercise for the feet. It is necessary to lie on the right side, knees, hips and hands should be on the same line. The left palm is placed in front of the chest, and the right to prop up the head. You need to relax and take a breath, raise your left leg to the maximum height up. At the same time, the inner side of the leg needs to be directed downward, bending the foot. After that, + slowly return to the previous position. Do this exercise several times. Turn on your left side and repeat the exercise.
Callanetics for pregnant women necessarily includes stretching exercises. To do the next exercise you need to sit on the floor, legs cross at the same time. Put your hands on your shoulders, after which you should try to raise one arm up as high as possible. Return to the previous position and repeat the action with the other hand. Do several exercises for each hand. Doing the exercise, you should try not to reel.
Lifting of the pelvis. This exercise is recommended after 4 months of pregnancy and serves to correct posture. You have to lie on the floor, bending your legs. Doing an exhalation, press your back to the floor, and raise the pelvis up. After that, take a deep breath, relax all the muscles. Perform also several times. This exercise can be done standing, leaning against the wall.
Exercise to relax the muscles of the neck can relieve fatigue and tension. You need to sit in a comfortable position for a pregnant pose and close your eyes. Taking a breath, at the same time turning the neck in one side. When exhaling, you need to lower your head forward. After doing the same, with the turn of the head in the other direction.
The complex of exercises for pregnant women is recommended to be performed smoothly, without sudden movements and only if there are no pathologies. Callanetics perfectly helps future mothers not only to maintain their body, but also removes psychological fatigue, which is of no small importance for the baby.