Exercises for pregnant women
It is very important to do a safe and effective prenatal exercise routine during pregnancy. Exercises for pregnant women will help to cope with the changes that occur during this period in a woman's body. Exercise regularly is essential to strengthen your muscles and joints. Hormonal changes in the body during this period lead to the fact that the joints and ligaments become mobile and weak. As a result, all connective tissue structures in the body are stretched. The upper, lower limbs and spine are most affected. Exercise for pregnant women makes muscles firmer and improves blood circulation.
Basic rules for performing a set of exercises for pregnant women
Before starting training, it is imperative to visit a gynecologist to exclude the presence of contraindications to classes (threat of interruption, risk of bleeding, uterine hypertonicity). Pregnancy exercises are best done under the supervision of a trainer. He will tell you which exercises you can do and which ones are better not to do. Warming up before each workout will help warm up the muscles and significantly improve their blood supply. Since you cannot overheat during pregnancy, exercise intensity should be moderate. During exercise, you need to monitor your heart rate. The heart rate should not exceed 120-135 beats per minute, since the heart of a pregnant woman is already under significant stress. The entire set of exercises for pregnant women should last no more than twenty minutes. Training should evoke extremely positive emotions; a woman's body should in no case be overworked.
Exercises for pregnant women (1 trimester)
Doctors gynecologists advise you to start doing exercises for pregnant women in the 1st trimester. Exercise regularly prevents the onset of early symptoms of toxicosis. A woman's body adapts much faster to changes. With regular training, the unpleasant moments associated with the appearance of edema on the legs, constipation, heartburn, shortness of breath will be much less. To maintain vitality, it is best to combine several training methods at once. You can exercise on a stationary bike, regularly do maternity exercises at home, or visit the pool.
In the 1st trimester of pregnancy, exercises for pregnant women can be as follows:
- Put your legs together, lower your arms along the body. As you inhale, raise your arms up, and as you exhale, lower them. Repeat the exercise four to six times at a slow pace.
- Put your feet shoulder-width apart, lower your arms along the body. As you inhale, raise your arms up, tilt your body forward, as you exhale, touch the floor with your fingers. Repeat 5-6 times.
- Sit on the floor, put your straight legs together, place your hands in the back support. Turn the torso to the right, move the left hand to the right side, as you exhale, return the hand to its original position. Repeat alternately turns to the right and left sides 4-5 times.
- Lie on your back, keep your legs straight together, lower your arms along the body. As you exhale, raise your legs, and while inhaling, lower them. Run 3-4 times.
- Bend your legs at the knees, raise your head and upper body as you exhale, lower and straighten your legs as you inhale. Repeat 5-7 times.
- Get on all fours, lift your straight leg back, while inhaling, bend in the lower back, while exhaling, return to the starting position. Repeat alternately with right and left legs 4-5 times.
- Get on your knees, keep your legs together, lower your arms along the body. As you exhale, sit on your heels, while inhaling, kneel down. Repeat 5-7 times.
- Get on your knees, spread your legs slightly, lower your arms along the body. While inhaling, take your straight arms back, while exhaling, move your arms to the body. Repeat 5-6 times.
Exercises for pregnant women (2nd trimester)
When doing exercises for pregnant women in the 2nd trimester, the greatest emphasis should be on the abdominal muscles.
The following exercises will be very effective in the 2nd trimester of pregnancy:
- Lie on your back, bend your neck and try to reach your chest with your chin. Run 5-6 times in a row.
- Lie on your right side, bend your knees and stretch both arms forward. As you exhale, raise your left hand up, while describing a semicircle and lower your hand to the floor behind your back. While inhaling, very slowly bring your hand back. Repeat 6-7 times.
- Stand up, legs slightly apart, arms lower along the body. While inhaling, spread your arms wide in front of the chest to the sides, while exhaling, return to the starting position. Repeat 5-6 times.
- Stand up, keep your legs together, lower your arms along the body. Lean on the back of a chair and sit down as you exhale, and as you inhale, rise. Repeat 5-6 times.
- Sit on the floor, legs spread wide, arms lower along the body. While inhaling, raise your arms up, while exhaling, touch your toes with your hands. Repeat 5-7 times.
- Lie on your back, keep your straight legs together, swing your legs up a little to the sides. Repeat six times with each leg.
- Lie on your right side, keep your legs straight together, lower your arms along the body. While inhaling, raise your leg and arm, and while exhaling, lower it. Do this exercise for pregnant women both on the left and on the right side (3-4 times).
- Get on your knees and raise your right hand up, look at it while inhaling, and lower it as you exhale. Repeat alternately with right and left hand 5-6 times.
- Stand up, put your feet shoulder-width apart, put your hands on your belt. As you exhale, bend your right leg at the knee, and straighten as you inhale. Repeat alternately with right and left legs 4-5 times.
Exercises for pregnant women (3 trimester)
In the third trimester, it is necessary to exclude some exercises from the main set of exercises.
In the third trimester of pregnancy, it is advisable to perform the following set of exercises for pregnant women:
- Stand up, put your feet shoulder-width apart, touch your shoulders with your hands. Then, while inhaling, spread your arms, and while exhaling, bring your hands together with an effort. Repeat 5-6 times.
- Get up, put your feet shoulder-width apart, lower your arms along the body. Tilt the torso to the right, sliding down the leg with your right hand, lift your left hand up as you exhale, and return to the starting position while inhaling. Repeat 6-8 times.
- Sit on the floor, keep your legs straight together, keep your hands in support from behind. Bend the right leg at the knee, while inhaling, take it outward, and when exhaling, return to its original position. Repeat alternately with right and left legs 6-8 times.
- Lie on your back, keep your legs straight together, put your hands under your head. As you exhale, raise your straight legs, and while inhaling, lower them. Repeat 1-2 times.
- Lie on your back, bend your legs and heels as close as possible to the buttocks, lower your arms along the body. On inhalation, raise the pelvis up, and on exhalation, lower it. Repeat 4-6 times.
- Get on all fours, bend your back up, and lower your head down, exhale, and while inhaling, raise your head up, bend your back. Repeat 2-4 times.
Exercises for pregnant women in the 3rd trimester should be performed twice a day, that is, the total load should be divided into two approaches.
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