Gymnastics for pregnant women in 1, 2, 3 trimester – the most efficient and useful exercises
What gymnastics during pregnancy is recommended to perform specialists? The best exercises of gymnastics for pregnant women in 1, 2 and 3 trimesters. Description of exercises, pictures and video Gymnastics for pregnant women – on Lady-Magazine.Com
Pregnancy is not a disease, and therefore in future mothers you can and need to engage in accumulating sports and feel moderate physical exertion. On the form of exercises and intensity of occupation of each pregnant woman, you must consult with your gynecologist.
We will imagine the most popular and useful exercises for 1, 2 and 3 trimesters of pregnancy.
Use of gymnastics for pregnant women – testimony and contraindications
The benefit of gymnastics for pregnant women is difficult to overestimate, so almost every future mother doctors recommend performing her daily.
With effective exercises, future mom can introduce in School of Future Mom.
- It is known a strong gluing effect of gymnastics for the whole body of pregnant in general. The work of all organs and systems is improving, metabolism mechanisms are actively launched, the body’s protective resources increase.
- Exercise increases the mood and allow the future mother to overcome depression.
- Strengthened cardiovascular system.
- With the help of exercise, you can avoid edema that worry almost all future mothers, especially in the third trimester of pregnancy.
- Exercise allow you to remove the tension and clips in the muscles, unload the spine and stabilize posture.
- Regular gymnastics during pregnancy will allow a woman to quickly return to the old shape after delivery.
- Exercises prepare the body of future mothers for childbirth.
- Burning calories by physical exertion allows pregnant women not to gain extra weight and perform the prevention of fatty sediments on the abdomen and hips.
- Exercise performance will help a future mother to learn to control their own breath and manage their body in childbirth.
- Strong muscles and proper breathing – a guarantee of a significant reduction in pain during childbirth.
- Getting rid of Predatic depression – Another positive property of regular gymnastics.
This list can be continued infinite. Surely every woman who expects a child or was previously pregnant, herself will tell you about the benefits of the exercises that she performed during pregnancy.
Video: All about gym for pregnant women
Are there any contraindications or limitations to gym during pregnancy?
- When prepaying the placenta Physical activity and loads are prohibited!
- It is forbidden to play sports and carry out exercise to women with Threat to the abortion of pregnancy.
- With the hypertonus of the uterus Gymnastics should also be postponed at a quieter time.
- Abandon the exercise follows at risk of bleeding.
- With varicose or hemorrhoids You can not perform exercises that increase the burden on the feet.
- Any power exercises, as well as exercises associated with jumps, sharp turns, blows and drops are prohibited throughout the period of pregnancy!
- With hypertension, hypotension, anemia The future mother needs to receive a doctor’s advice on doing any exercises.
- It is prohibited by the physical activity of the future mother With toxicosis in the last months of pregnancy.
Even if you feel great and do not see contraindications to perform exercises, it will not be superfluous to receive a consultation by a doctor who observes you, but ideally – to undergo a survey.
It is worth noting that there are special exercises that can be performed in pregnant women on any time and even having contraindications to other exercises is Respiratory Gymnastics of Future Mom.
Basic exercises of respiratory gymnastics for future mothers on any gestation period
Breathing exercises perform daily half an hour, before or after the main gymnastics.
These exercises can also be done during the day, at any time.
Exercise 1:
Lie on the floor, the legs need a little bend in the knees.
Put one hand on the chest, the second – on the belly. Slowly breathe air to the nose, and then exhale.
Inhale you need to do as deeply, the chest when inhaling, try not to increase, but breathe only the diaphragm, lifting and lowering the belly.
Exercise 2:
In the same position, lay the right hand on the chest, and the left – on the belly.
Breathe deeply, slightly raising my shoulders and head, but trying not to change the position of the belly. Change your hands and exercise again.
Repeat several times.
Exercise 3:
Sit crossed legs. Hands Lower along the body.
Bending hands in the elbows, raise them so that your fingers delay at the chest level. At this time, take a breath without changing the position of the abdomen and chest.
Slowly lower hands, doing exhale.
Exercises of gymnastics in 1 trimester of pregnancy
Although the woman’s body at the very beginning of pregnancy can and do not feel changes, very important and powerful processes of birth of new life occur in its universe.
The embryo consisting of all of several cells is very vulnerable to all external influences, so 1 trimester of the toddler expectation – time to start taking care of him and learn to limit yourself from what can harm the flow of pregnancy.
Video: Gymnastics for pregnant women in 1 pregnancy trimester
What exercises can not be performed in 1 trimester of pregnancy?
- First of all, you need to remove all exercises to the press from your gymnastics – They can provoke a tone of the uterus – and, as a result, bleeding and interruption of pregnancy.
- It’s time to prohibit yourself performing jumps and sharp slopes.
Useful exercises of gymnastics in the first months of pregnancy:
- Exercises for hips and crotch muscles.
Enact on the back of the chair. Slowly sneezing, spreading your knees wide. Hold in the semi-manner, then slowly return to its original position.
Exercise perform 5-10 times.
- Exercises for calf muscles – edema prevention.
Position – standing, legs together, socks apart.
Holding the back of the chair, slowly climb on socks. Feel the tension in the calf muscles, then slowly return to its original position.
Perform 5-8 times at a slow pace.
Watch for posture!
- Exercise for leg muscles, crotch and abdomen.
Relying on the back of the chair with both hands, the right leg must be pulled forward, then slowly take her to the side, backwards, then on the left side («Martin», but the leg is very starting to the left). The same to do the same for the left leg.
Exercise perform 3-4 times for each leg.
- Exercise for preserving breast shape.
Palm Catch up in the castle in front of the breasts, elbows diluted parallel to the floor.
Hands in the castle strongly compress, then slowly relax tension.
Follow the right breathing and not to delay it for a long time!
Exercise repeat 8-10 times at a slow pace.
- Exercise for hips, abdomen and sides.
Put legs on the width of the shoulders. Make a small satisfy, bending the legs in the knees, and slowly rotate the pelvis – first in the right, then on the left side.
Exercise perform without effort and unpleasant sensations.
Make sure that the spine was direct!
Gymnastics for pregnant women in 2 trimester – video exercises
If the future mother felt signs of toxicosis at the beginning of pregnancy, then in the second trimester, these unpleasant sensations have already passed. The body begins to get used to the changes that occur in it, and the risk of pregnancy is already unlikely.
Video: Gymnastics in the second trimester of pregnancy
In the second trimester of pregnancy, attention should be paid to the exercises that Strengthen the muscles of the pelvic bottom, abdomen, back and hips – to prepare for even greater loads awaiting in recent months of pregnancy.
Useful advice: In 2 trimester of pregnancy during the fulfillment of exercise of the future mother, it is better to wear bandage.
- Kegel exercises – to strengthen the muscles of the pelvis and the prevention of urinary incontinence
- Exercise sitting on the floor – for muscles back and abdomen
Sit on the floor, hands away on the sides and a little back, go like them. Turn the torso and head to one way, then to another.
Breathing Do not delay, breathe exactly.
Exercise repeat 4-5 times in each direction.
- Exercise lying on the side
Lie on the left side. Left hand pull forward in front of yourself, put on it right.
The right hand is slowly raised to the top and take back to the maximum possible distance, without turning the housing and head. Return your hand at home. Run 3-4 such exercises, then the same to perform on the right side.
- Exercise for muscles back and abdomen.
Sit on the floor, heels under the buttocks, hips and knees are pressed to each other. Hands pull in front.
Slowly tighten the head and housing ahead, trying the forehead to touch the floor surface, then slowly return to its original position.
Do not try to do the exercise through strength! If the exercise is with difficulty or you prevent you from the belly – slightly split your knees.
- Exercise for proper breathing
In the sitting position, bend in your knees and slightly cross. Hands straightened and lying palms on hips.
Slowly lifting your hand and pull up, while at the same time making a deep and slow breath, slightly throwing back the head. Then also slowly do exhale, lowering hands at home.
Exercise Do the other hand, total 4-7 times for each.
- Exercise for breast
Exercise for preserving breast shape from the previous block for 1 semester Continue to perform in the second.
Exercises of gymnastics for 3 trimesters of pregnancy, rules
In the 3 trimester of pregnancy it becomes difficult to perform most of the previous exercises.
To the aid of the future mothers comes the ball phytball. There are excellent exercises to prepare for the upcoming births, which are good to perform with Fitbol.
- Exercise with dumbbells to strengthen muscles back and abdomen
Sit on the ball. Hands with dumbbells (0.5-1 kg) lower along the body.
Bending hands in the elbows, raise the dumbbells to the armpits, then also slowly lower in its original position. Corps not tilt!
Then the hands bend in the elbows and lift the dumbbells to the shoulders – slowly lower.
Alternate these movements. Do not forget to keep track of the right breath.
- Exercise in the lying position – to strengthen the muscles of the hips and crotch.
Lie to floor. Put one leg on the phytball. Try to roll the ball, pulling the leg to the side, then return it to the original position. Repeat 3-4 times.
Rather ball as well, bending foot in the knee.
The same to perform the other foot.
- Breast muscle exercise
Holding a phytball in front of him stretched forward with his hands, try to slowly squeeze his palms, then also slowly relax your hands.
Watch that when performing this exercise there was no stress on the stomach!
Perform from 5 to 10 times.
Together with the set of exercises for a pregnant woman can also be performed by the exercises of aquaaerobics for future mothers.
Video: Exercises for pregnant women on 3 trimester – Preparation for childbirth
All information in the article is given solely for educational purposes, it may not comply with the specific circumstances of your health, and is not a medical recommendation. Lady-Magazine Site.COM reminds that one should never ignore the consultation of the doctor, especially during pregnancy!
