With the onset of pregnancy, the way of life of a woman changes radically. Today it is difficult to deny the importance of a good physical shape for mild pregnancy and childbirth. Indeed, a moderate load on the body in the form of exercises positively affects the condition of the muscles, improves the functioning of the cardiovascular system and respiratory organs. In addition, a positive emotional background is created - the future mother raises mood and vitality.
Gymnastics for pregnant women in the home is presented as a set of exercises for trimester. Before the beginning of the training, it is necessary to inform the doctor about possible contraindications to physical activities.
Gymnastics for pregnant women - 1 trimester
In the first months after conception, the hormonal background of the organism is unstable, and the mood is constantly changing. And, of course, toxicosis is the inevitable companion of a pregnant woman in the first three months after conception! Therefore, the complex of exercises for pregnant women is aimed at the development of breathing techniques: complete, thoracic and diaphragmatic breathing. And no stress on the body - to avoid miscarriage.
Learn to squat right!
With the help of this exercise, the muscles of the trunk, legs and inner thighs are trained. We need a chair or you can just stand near the wall. So, we take the starting position - the heels together, the socks apart. If necessary, we stick our hand behind the back of a chair or a wall. We crouch, bending our knees and spreading them apart. When doing this exercise, keep your back straight, and your feet - tightly touch the floor. If everything is done correctly, you will soon feel a slight tension in the intrageneric muscles. Repeat 8 - 10 times.
Exercise to strengthen pectoral muscles
Pelvic Rotation
We put the feet on the width of the shoulders and slightly bend at the knees, hands on the hips. Now rotate the pelvis (in a circle) alternately in each direction: 5 times to the left and to the right. In total, there are five such approaches. The exercise trains the muscles and improves the blood supply to the pelvic organs.
Strengthening oblique abdominal muscles
When carrying a child, the main "load" is just the oblique muscles of the abdominal press. Constantly growing uterus has not only a load on the lower back, but also contributes to the formation of stretch marks of the anterior abdominal wall. We become exactly, feet shoulder-width apart. Raise your right arm and make a torso torso to the right - stretch your arm. We return to the starting position and repeat the same movements, but already to the left. We do 7 approaches.
Prevent the development of varicose veins
Gymnastic complex for pregnant women must necessarily include exercises that improve the outflow of blood from the legs. Walking on tiptoe, heels, socks, on the outside of the foot, circular movements of the foot, gripping the toes of small items from the floor - these exercises will take only a couple of minutes, but will be an excellent prevention of varicose veins.
How to perform gymnastics for pregnant women at home? We recommend watching the video with a detailed set of exercises for 1 trimester.
Gymnastics for pregnant women - 2 trimester
This period of life of the future mother is the most comfortable - just a "golden" middle. Toxicosis has already passed, the state of health has returned to normal, and the tummy is not so noticeable. It's time to pay attention to your health and improve your physical fitness. It is clear that the decision on gymnastics should be approved by a doctor who watches a pregnant woman.
We start with a warm-up: walking on the spot, torso of the trunk to the sides, rotation of the shoulders, hands and feet. We proceed to perform the main part.
We train the lower extremities, the muscles of the perineum and the inner side of the thigh
To perform this exercise, we lay on our backs and put our feet on the wall. Pulling the feet forward - you should feel the full tension of the limbs. Now straighten the feet in such a way that there is a feeling of tension on the back of the foot. We repeat 3 - 4 times. Then we join our feet together (at the same time we still rest against the wall) and bend at the knees. Begin to move your legs apart and move back until you feel the tension of the intramedernic muscles. After a tenfold repetition of the foot is lowered.
Exercises with the ball (fitball) - for the back and spine
Exercises with a fitball for the muscles of the chest
We get on our feet and hold the ball in outstretched arms. Now on each exhalation squeeze the fitball with your hands - you will feel the tension of the pectoral muscles. In the absence of fitbola, you can simply connect the palms at the chest level and also compress them when exhaling. We make 15 - 20 approaches.
Learning to relax
Full relaxation of the body is as important an skill during labor as a muscle strain. We accept a horizontal position (we lay down on a back), having settled down on a gym mat. If the stomach hinders, the exercise can be done on its side. We try to listen to your body, for which it is better to close your eyes. Now mentally "go" from the toes and up, presenting how the maximum relaxation of each part of the body occurs. Try not to fall asleep during the process.
This video demonstrates a simple and effective set of exercises for pregnant women - pleasant lessons for you!
Gymnastics for pregnant women - 3 trimester
So the seventh month of pregnancy has gone - birth is already around the corner! It is clear that by the beginning of the third trimester, the tummy has reached impressive sizes, it is often disturbed by swelling of the legs and drawing pains in the lower back. However, physical training at this time is very important, because properly selected exercises will not only relieve muscle tension, but also help prepare for the forthcoming labor.
In addition, it is necessary to obtain permission from the attending physician, because at this time there may be contraindications for physical exertion - late toxicosis, blood discharge, polyhydramnios, tone of the uterus.
To perform gymnastics for pregnant women at home, you need a gym mat, fitball and your good mood. Let's get started!
Breathing exercises
- One palm should be placed on the stomach, the other on the chest. We take a deep breath in and out. At the same time, the stomach should rise on inhalation, and the breast at this time remains immobile. This breathing is called diaphragmatic. During the exercise breathe through the nose.
- The starting position is similar to the previous exercise. Only here we breathe in, and the stomach - at rest (chest breathing). The duration of the lesson is at least 30 minutes.
Strengthening the muscles of the hands
Exercise will require the use of dumbbells, the weight of which does not exceed 1 kg. Sitting on fitbole, alternately bend your arms, 10 to 15 times each hand.
Exercise "Circular rotation of the pelvis"
We take the starting position: sit on the fitball (or chair), keep your back straight, feet shoulder width apart. The palms are joined at the chest level and begin to rotate the pelvis - 10 times in each direction. If it is difficult to maintain balance, you can lean your hands on the ball.
For the muscles of the perineum
Childbirth very soon, and therefore, should prepare the muscles of the perineum for the upcoming "work". To do this, we use Kegel exercises - first we strain, and then we relax the inguinal muscles.
Attention! Exercises in the posture "on the back" in the third trimester is not recommended. The fact is that a significant weight of the uterus can exert pressure on the lower vena cava, which is responsible for the blood supply of the placenta. As a result, the child may receive an insufficient amount of oxygen.