The main goal for every pregnant woman is to give birth to a healthy and strong child. For this, it is necessary to provide a number of conditions: from conscious conception, proper nutrition, a healthy lifestyle, moderate physical exertion, to a calm atmosphere in a circle of loving people. But in this article we will mention only one factor of health - physical exercises in the second and third trimester of pregnancy.
Why is the first trimester not affected? Basically, every woman understands this. The period of the first three months of pregnancy is the most responsible and the most dangerous. This is the time in which the greatest number of miscarriages occur. Physical loads at this time should be reduced as much as possible, and it is better to abandon them altogether. And only closer to the second trimester, you can begin to exercise. In any case, the beginning of training is possible only after obtaining permission from the obstetrician and under his constant supervision. This does not mean that a doctor must be present in the gym or at home (depending on where you will be engaged). Just during the entire period of training you need to closely monitor the reactions of your body. And with the slightest suspicion of worsening, immediately consult a doctor. Training should be discontinued in case of severe pregnancy or even minor changes in the condition of the mother or fetus.
If pre-pregnancy is actively involved in sports, then reducing the intensity of training by 25-50% in the first trimester of pregnancy does not hurt your health. Many fear that the muscle tone will drop dramatically and then it will be difficult to make up for lost time. This is not true. Suspension of loads will not entail serious problems, but to keep the pregnancy and ensure its further correct flow is complete.
The optimal option for physical activity during the second and third trimester of pregnancy is aqua aerobics. Classes are held in the water, which allows you to reduce the load on the joints and avoid sudden movements. So the load is most effective and safe for both the mother and the baby. This is the best preparation for childbirth, it is suitable even for the most unprepared mothers who can not swim. Ideal, of course, classes with a personal trainer. Some clubs organize special programs for the preparation of expectant mothers. You can enroll in a group, and you can organize individual lessons.
Here are a few rules that must be followed if you decide to do exercises at home:
- Control your body during training and do any movements very slowly, at a moderate pace.
- Keep the spine in a neutral position. Never lift the gravity in the slope!
- Avoid exercises with heavy weights. You can do exercises with light weights or dumbbells, preferably not more than 3 kg.
- Avoid exercises with a full range of movements, especially stretching exercises.
- Forget about the standard slopes after the first trimester.
- Pay special attention to such areas as shoulders, back, hips and calves.
- Exercises are preferably performed in a sitting or standing position. Useful simple walking. You can perform an occipital bench press and some minor exercises on the press.
- You must stop exercising on the pectoral muscles if your breasts become too large.
Here are some examples of exercise in the second and third trimester of pregnancy:
1. Squats:
Stand up against the wall, press your back against the wall to level the position. Feet together, arms lowered along the body. If you hold a light weight in your hands, you need to keep them so that the elbows do not touch the body. Weight should not exceed 2 kg. on each hand. Now, squat until your hips are parallel to the floor, and then get up in the starting position. It is better to do this exercise in front of the mirror, since the right angle between the hips and the floor is very important. This provides an optimal load and allows the muscles to come in the right tone. Do three sets of 10-12 repetitions.
After each approach, relax and try again. Exercise strengthens the legs and muscles of the abdomen.
2. Exercise on the muscles of the thighs:
Sit on a chair and stretch your legs forward. Hold them on the weight for 2 seconds. Try to keep your legs in a semi-bent position. The shoulders are straight, keep your hands behind, so that your back remains straight.
Lift your legs and do a few "scissors" movements. Straighten the legs to the end is not necessary, keep them half-bent. Twist your knees approximately 45 degrees relative to each other. Keep your back straight.
Bend your knees in the direction down. Then move the body back and forth, up and down. It is best to move clockwise. Perform 1-2 sets of 10-15 repetitions. During the last repetition of the motion, continue until you reach your ankles or heels with your fingers.
Rest in this position and straighten. Exercise very effectively develops the muscles of the thigh.
3. To strengthen the abdominal muscles:
Get on your knees, keep your spine straight. Breathe deeply and relax the stomach, and then exhale and pull the stomach in and up. Imagine that your muscles are wrapped around the baby and wrap around, swaddle it. Hold your breath for 10 seconds, then breathe normally.
Make a few quick respiratory movements (25-30 pairs of breaths and exhalations) directed inwards. During each inhalation, the muscles of the press tighten, and during exhalation they relax.
Do not let the muscles completely relax between the breaths. So the exercise will bring more benefit.
4. To strengthen the neck, back and buttocks:
Again, start with the rack on your lap. Pull forward your right arm and pull your left leg back, forming a straight line from the tip of your toes. Hold for 10 seconds, change your leg and arm and repeat the exercise. Do 3-5 repetitions for each leg.
5. Push-ups:
Face the wall at some distance from it. Place your hands on the wall, feet shoulder width apart, arms straight and slightly wider than shoulder width. Begin wringing out so that your body forms a straight line. You can lean on your elbows and touch the wall with your chest when pushing. Then go back to the starting position and repeat the exercise. It well strengthens the chest and triceps. You can also do push-ups on the floor with bent knees. But be careful when performing.
6. Exercises for triceps:
Stand with your back to some support, for example, to a wall or door. Knees are bent, feet on the floor, fingers touch the support. Press from the wall, holding hands behind, not far from the pelvis. Raise the pelvis using your hands. Then, without changing the posture, bend the elbows and hold the weight of the body in this position for several seconds. Do 3-5 times for 2 approaches.
7. Exercise "kitty":
Stand on all fours on the floor. Keep your hands straight. Then start sagging like a cat. Bending his back. The abdomen can touch the floor. Then arch your back in the opposite direction. When straining the muscles of the press, inhale, while relaxing, exhale. Do a few rhythmic repetitions. Exercise strengthens the abdominal and back muscles.
Remember that pregnancy is not the time to pump up muscles and pull up forms. The purpose of exercise at this time is to keep yourself toned, prepare the body for childbirth. Having completed the above rules, you can do this without harm to health. The main thing is to constantly consult with your doctor, from whom you are observed. But the main recommendation for everyone is to walk a lot. This is the best aerobic exercise for pregnant women. The pool also does not harm with reasonable and dosed visit.