Pregnancy does not tolerate fuss, but without movement it is unthinkable. Obstetricians and fitness trainers after years of observation came to the conclusion that moderate physical exertion to future mothers is of only benefit.
While engaged, the pregnant woman learns her body, protects herself from varicose veins and back pain, teaches to breathe properly and, importantly, gaining weight no more than necessary. That is, it suits the best prepared. In addition, the activity of the mother is useful too: he gets the necessary oxygen and positive emotions and will be born strong, he will quickly learn in the surrounding world.
Sport for you
If you are a professional runner, tennis player or fanatically like fitness, dancing, aerobics, then 9 months at rest you just can not stand it. And this is good! But let's agree: about the old records so far have to forget, now think about exercises, training for pregnant women. Neutral sport is suitable for you. Choose it together with your gynecologist: tell me what you want, let the doctor tell you what you can. Joseph Pilates, the famous German rehabilitation physician and talented coach, invented a set of exercises that strengthen the muscles, develop the flexibility of the joints, improve the elasticity of the ligaments, learn to move beautifully and gracefully. At the same time, a connection is established between consciousness and body, which increases the effectiveness of training several times. Jennifer Gianni, no less famous specialist, adapted this unique gymnastics for pregnant women. Pilates for expectant mothers develops and strengthens the muscles of the back, the press and the pelvic floor. And in fact just on them the basic loading at sorts or labors and in the first months of leaving or care for the kid falls. In addition, during training, the focus is on breathing, and this is nothing more than a simple meditation. With her help, fear and anxiety disappear, and soul harmony comes to replace them. In general, exactly what you need now.
Soft schedule
Pilates exercises are easy to remember and do not require special training. Even if you have never been involved in sports, they will not seem difficult to you. There are no restrictions on age, as well as the risk of injuries and falls. However, much depends on the coach. A person who undertook to conduct classes with future mothers should be very responsible. It is better if it is a woman who has already given birth. She knows all the problems of pregnant women, understands what feelings can dominate during training.
Simple rules
You can repeat the movements of one complex as much as you like (if only not a burden).
In your case, less is better. Do not let yourself overwork with exercises, training for pregnant women. It is not recommended to train every day: two to four times a week is enough. Alternate these activities with swimming, light aqua aerobics, walking on fresh air. Such loads will strengthen the cardiovascular system, saturate the tissues with oxygen, improve overall health. Yes, and the variety in physical activity certainly will not hurt. For example, due to the fact that the body weighs much less in the water, the lion's share of the load falls on the muscles, and not on the joints, so there is no danger to the spine or legs. But you probably already had time to feel the "delights" of excess weight, and with pleasure you will "unload" the tired body. In this case, even those muscle groups that are not actively involved in routine exercises work. The most important rule of any training is not to allow any discomfort. Drawing sensations in the lower abdomen, dizziness, shortness of breath, pain in the spine and legs - an excuse to stop exercising and relax. If this repeats from the lesson to the lesson, then consult the trainer and your doctor. Perhaps, simply reducing the load is not enough. Suddenly - and at all it is necessary to replace (but not refuse!) A kind of fitness for more easy.
Breathe deeper!
Pilates, as you understand, is not just a complex of special movements, exercises, training for pregnant women. This is breathing exercises. Doing exercises, concentrate on your breathing. Relaxing, inhale through your nose, and exhale through your mouth, pulling your navel. There are several important rules, without which it is better not to start training.
Try not to lose the rhythm of "breathing in and out". Listen to what the coach says: he must constantly focus on how to breathe properly (without holding the air) during each individual exercise.
Do in socks, and even better barefoot, to avoid the risk of slipping. Take care of a special rubberized rug (usually in fitness centers there are such, but it is better to have your own - so hygienic), it will be more convenient. Dress up a comfortable, beautiful and natural fabrics. Cotton panties, a T-shirt and, possibly, supporting underwear, in order to relieve the weight of the tummy.
Be sure to watch your posture. This is extremely important! Your spine is not so easy right now. Shoulders should be relaxed, and keep your head straight, in line with your hips (except for the poses in which you need to group). Imagine that you are stretching your head towards the sky, and your feet are standing on the ground and stretching yourself, and ... breathe! Remember that you should not allow a situation where "the heart jumps out of the chest." Check your pulse before starting. Normal, if counted from 12 to 16 strokes in ten seconds. After physical exertion, 17-18 strokes are acceptable for the same period of time. If your pulse exceeds 18-20 strokes, you need to rest and recover. Control your condition yourself. Do not try to catch up with and overtake the other members of the Pilates group.
Train only if you feel good. Do not forget about the pauses between exercises. Do everything smoothly, gently, with special tenderness and love for yourself and your baby. With such a mood, classes become much more effective, and the well-being improves with every minute!
Relax your back
Down on your knees, spread them wider, gently bend forward and put your hands and forehead against the floor. The tummy should be placed between the knees. Then get your hands behind your back and relax as much as possible. Breathe deeply, slowly, with every exhalation, while relaxing as much as possible, until you are completely limp.
Lie down and have a rest
Lie on your side. Head your head on the shoulder of your outstretched hand. Legs bend in the knees at an angle of 45-90 ° (depending on the size of the tummy). This is the final position of the complex. Lying so a few minutes, you relax and rest. Listen to music and think about your body. The tension gradually decreases. You did a good job!
Pull the "important" muscles
Lie on your back, legs bend in the knees, put a little distance, put your hands along the body with the palms down. Slowly breathe in the air. At the same time, gradually raise yourself (heels, pelvis, back). Attention! Shoulder should touch the floor. Hold in this position for a few seconds. Exhaling, gently return to the starting position. This exercise perfectly trains the gluteal muscles and back.
Remember that up to 12-16 weeks of physical activity is not recommended because of the threat of breakdown. Postpone class, if you already had problems with bearing in the early stages.
Soft twisting
Sit on the ball or on a chair, arms bend in the elbows and scrape at the chest level. Keep your back straight, your hips in one position. On exhalation, turn the body and head to the left as much as possible. On inhalation slowly return to the starting position. Then repeat the exercise, turning the other way. Beats will strengthen your back, shoulders, and the press.