Fitness and other exercises for pregnant women

Running through the park, swimming in the pool or lifting dumbbells, the future mother stopped being a surprise. Today, sports are part of a healthy pregnancy. Fitness and other exercises for pregnant women help the future mother to concentrate on health, so you can give birth to a healthy child.

People are used to think that rest is the norm, and exercises are dangerous, but today we realized that for pregnancy without complications, the opposite is true. Fitness helps get rid of low back pain, constipation, swelling and other unpleasant effects associated with an interesting situation. Systematic exercises not only prevent excessive weight gain, but also make labor easier. Thanks to fitness and other exercises for pregnant women, you quickly restore the shape after the appearance of the baby.

Start practicing now

The more you move, the better you will prepare your body for childbirth and recovery. Physiologists are sure: even if you led a sedentary lifestyle, starting an exercise program with moderate loads during the waiting period of the baby is completely safe. In 2005, the American College of Obstetrics and Gynecology released a new version of his famous book "Your Pregnancy and Childbirth." The program given in it is recommended even for those women who are forced to lead a sedentary lifestyle.

Keep moving carefully

Nobody knows for sure how many exercises during pregnancy are enough, but how much is too much. Most experts agree that 30 minutes of continuous training is completely safe. This does not mean that you should stop suddenly in exactly half an hour.

Slow down slowly and give yourself a full 5 minutes to recover. Always consult a doctor before starting any training program. And keep in mind that exercise is not recommended for women with placenta previa or with hypertension, which is caused by pregnancy. Most modern expectant mothers are engaged in fitness and other exercises for pregnant women.

Put your feet wider than your hips, your knees are bent, your feet are turned out so that it's comfortable, and your hands are on your hips. Bend your knees and touch the right hand of the left knee, as shown in the photo (A). Swing your right hand up and to the right, as if you are pulling the sword from behind your hip, look upwards, in the direction of your hand (B). Do the repetitions, change sides and do the same.

That gives: strengthens a back, legs and a stomach, promotes harmony.

Exercise wagging the tail

Staying on your knees, stand on all fours, place your wrists under your shoulders. Draw in the belly; ears - on one line with the shoulders. Raise the left knee up and to the side (A) and draw circles by holding the belly retracted (B). Make the necessary number of repetitions and change your legs.

Fitness and other exercises for pregnant women help to strengthen the lower back and abdomen, increase flexibility and balance of the body.

How hard should you do?

If you measure activity on a scale from and to, then your zone is from 5 to 8 (the level at which you can still maintain the conversation), but do not worry if you are out of breath due to an occasional hillock or fast dance pace.

Prepare for childbirth with pilates

Even infrequent pilates during pregnancy will help you to be focused and at the same time relaxed during childbirth. This program of modern exercises will give your body a sense of harmony, strength and endurance. Will lead to any fitness level gently and safely in any trimester. Do these exercises three times a week, repeating each 5 times. Masturbate beforehand with a vigorous 15-minute walk. Do not forget to consult your doctor before starting the exercises.

Exercise for stretching the hips

In the position on your knees, pull in your stomach, lower your arms along the trunk; if necessary, lay one or two blankets under your knees for convenience (A). Squeezing the buttocks, inhale, slightly squatting, but not lowering the hips completely. Pull your arms forward at shoulder level, palms facing down (B). Exhale, bringing your hips back to the upright position and lower your arms. What gives: strengthens the hips, ass, lower back and abdomen.

Exercise the hilt of the sword

Stand on your right knee, and place your right hand under your shoulder. Pull the left leg to one side, put the foot on the floor; the hip looks straight and the stomach is drawn. Tap the left hand of the floor, looking down. Inhale and slowly pull your arm up, opening your chest and watching your hand. Exhale, putting your hand in the starting position. Do the repetitions, change sides and repeat. That gives: strengthens hands, a stomach, hips and a back, promotes harmony.