For gymnastics for pregnant women at 7 months to bring only benefit, remember for yourself some rules.
Exercise regularly and regularly - 2-3 times a week for about 20-30 minutes. It is useful to combine gymnastics with swimming.
After gymnastics, you need to do some breathing exercises and exercises for relaxation.
The earlier you will give yourself a physical load during pregnancy, the better. If you start to do gymnastics for pregnant women from the 7th month, then you should start the classes with 5 minutes, gradually increasing the duration of the session to 30 minutes.
Load should be increased gradually, be sure to watch how you feel.
Reduce the load during gymnastics, if you feel unwell, if you have heart problems or pressure, if you have a multiple pregnancy, if you have or had a previous miscarriage threat, if you have stitches on the cervix.
Immediately stop exercising if during the lesson you feel dizzy, if you become drowsy in the eyes, if it becomes difficult for you to breathe or there is a strain in the uterus.
Remember that during pregnancy some exercises are strictly forbidden, for example, you can not ride horses, especially in the second trimester of pregnancy, do not jump or dive into the water. For pregnant women, cycling, skiing, stretching exercises, and backward sloping exercises are harmful.
Gymnastics for pregnant women at 7 months, and not only consists of three main stages: breathing exercises, the main part of exercises, the final relaxing exercises.
Exercises for pregnant women at 7 months:
- Sit on a flat surface. Strain muscles of the perineum and anus for 10s, and then relax them. This exercise can be done during urination.
- Exercise "pose of a cat" - alternately bend and straighten, standing on all fours. This exercise helps with low back pain in pregnant women.
- Sit in Turkish, put your hands on your shoulders. Raise your hands up, as if you are taking something above yourself. Repeat 10 times.
- Sit down in Turkish. Rotate your head in a circular motion, changing the direction of motion.
- Exercise for the feet: lie on the floor on your side, straighten your legs. While inhaling, slowly raise your upper leg, on exhalation - lower your leg into place.
- Exercises to strengthen the oblique muscles of the abdomen. Stand on your left foot, holding on to a wall or chair, wind your right foot forward and backward. Change the reference foot.
- Perform exercises for relaxation and breathing.
During pregnancy, as is known, the load on legs increases. Especially the legs get tired and swell in the second half of pregnancy, when the weight of the body of the expectant mother is rapidly increasing. There are special exercises for the legs, which allow you to lose weight of fatigue.
- Sitting on the floor, move the feet clockwise.
- Stand on your toes, stay on your toes for a few seconds, then shake your legs.
- Sitting on a chair, tear your legs off the floor and raise them as high as you can. Then press the entire foot to the floor again.
- Stand up, breathe, climb on your toes, raising your hands up. Exhale, lower your arms, bend your knees slightly.