Do not hold your breath while doing the exercises, otherwise the child will suffer from a lack of oxygen, and the fat will not be able to burn and settle under the skin.
Clothes for training should not tighten the chest, interfering with free breathing.
Do not overheat. With physical activity, the body temperature rises. And it should not exceed 38 ° С! You may not notice that you are too warm, because you are breathing heavily and sweating. Therefore, take breaks between the approaches and do not give all the best!
Drink mineral water (without gas) before, during and after exercise, focusing on the feeling of thirst: you must not be dehydrated!
Focus on well-being and rest more often. Sensitively listen to your own feelings and never make yourself exhausted. Postpone the exercise, if you have pain or dizziness, you feel unwell, black flies flash before your eyes. You must have enough strength and energy to train!
Do not force events. If before pregnancy you have not been engaged in fitness for more than 6 months, give aerobic exercise 20 minutes 3 times a week. Did it regularly for 3 months before conception? You can train more often, and the duration of the classes increase to half an hour. Untrained women should prefer water activities such as water aerobics or swimming.
Consult with your doctor. Ask if it is possible to engage in fitness, and what loads should be avoided specifically in your case. After training, there was spotting? Tell the gynecologist immediately!
During the entire pregnancy, exclude ...
Twisting and tilting - they can bring the uterus into tone.
Traumatic movements (jumps, jerks, jogging, mahi, deep squats) and sports (mountaineering, water skiing, hang-gliding, snowboarding, tennis, horse riding, squash, bicycle, skates, rollers): it is likely to fall or hit your belly.
Sharp movements and swings in swimming - no cut, brass and butterfly! A strong bending of the back is also not to be tolerated (in particular, when swimming "dog-like"): it is harmful to the waist (it already experiences a heavy load due to the displacement of the center of gravity as the abdomen grows.) It is useful for mothers to swim with a breaststroke and On his back, especially leaning his head on the foam board.
Diving and diving are also not welcome due to delay in breathing, the threat of oxygen starvation, pressure drops and the risk of losing consciousness under water: fainting is not uncommon in pregnant women.
In yoga, asanas in an inverted pose (legs above the head) and strong stretching (can lead to miscarriage) are not permissible.
Lifting weights and additional loads on the abdomen and back, the use of fitness equipment with a belt around the waist.
Starting with the 2nd trimester
Avoid exercises lying on your back (in this position the uterus squeezes large vessels, and the child experiences oxygen starvation) and standing (bad for veins): replace them with those that are performed sitting with support for back and knees with the support of hands.
Do not abuse exercises such as squats and deadlifts.
Immediately stop exercising on cardio machines, feeling the first signs of fatigue.
In the 3rd trimester
Avoid intensive exercise because of the risk of stretch marks on the skin - striae. They most often appear in known risk areas: on hips, lower back and sacrum and so are called - striae of physical effort. But in future mothers the propensity to their education is already increased (all the same progesterone has been tried)!