Home exercises for pregnant women. Kegel exercises for pregnant women. Fitball exercises for pregnant women. What exercises can be done during pregnancy. Sports during pregnancy: first trimester Stretching for pregnant women 1 trimester

Exercises for pregnant women in trimesters differ in their intensity and nature of the loads. If you want to keep in good shape and well-being for all 9 months and easily survive childbirth, do not forget about simple gymnastics. Consider the exercises recommended by gynecologists and sports trainers for a particular period of pregnancy.

1 trimester

The first 12-14 weeks of embryo development are the most dangerous for it. That is why it is recommended to limit physical activity during this period. In no case should you put a load on the press, this can provoke spontaneous miscarriage. But you can train your hips and perform breathing exercises that are very useful and necessary for expectant mothers.

So, exercises for pregnant women 1 trimester are simple and effective.

1. To perform, you will need a chair with a back. Leaning your hands on the back of a chair, perform not very deep squats with your legs apart. It is recommended to alternate this exercise with lifting on the toes.

2. We strengthen the muscles of the chest and improve its shape. It is no secret that during the period of bearing a child and after childbirth, in many women, the breasts lose their shape. This is unlikely to happen if you perform this simple exercise. Bring your hands together at chest level, close your palms. The exercise is to try to close your palms as much as possible, during the execution you can feel how the pectoral muscles work.

3. Exercise for the oblique muscles of the abdomen. Leaning on the back of the chair, cross your leg forward, then sideways and back. This serves as a prevention of stretch marks and a good preparation for childbirth.

4. Rotation of the pelvis. Everything is very simple - perform circular movements with the pelvis in one direction and in the other. Feet shoulder-width apart and slightly bent at the knees.

5. And this exercise can be performed in any quantity, at any time and almost anywhere. Perform circular rotations with your feet. Get up on your toes, you can even sit. This helps to avoid varicose veins and leg cramps. Especially recommended for women who spend a lot of time in a sitting position.

2 trimester

Let's continue our brief review and consider the recommended exercises for pregnant women in the 2nd trimester. It is this period that is the safest during pregnancy and favorable for physical activity. The risk of a threatened miscarriage is quite low, and women feel good - the symptoms of early toxicosis have already disappeared, and the psychological state has improved due to awareness of their situation and all the joy that lies ahead.

Exercises for the second trimester are aimed primarily at the pelvic area. Their regular implementation helps to avoid such a nuisance as urinary incontinence, which often occurs in women who give birth again over the age of 30-35 years. The result will be most effective if, along with the following, perform Kegel exercises.

It is recommended to exclude exercises where the load falls on one leg and engage in a bandage, starting from 16-18 weeks, when the uterus is already growing significantly, and the expectant mother becomes less agile. Lying on your back, it is also not recommended to do exercises, only on your side, so that the uterus does not squeeze the vena cava and does not provoke a lack of oxygen in the fetus.

1. We start with a warm-up. Sit on a hard surface and cross your legs in front of you. Perform head turns to one side and the other. The next exercise is smooth body turns with arms spread apart.

2. The next exercise - sit in the pose of a little mermaid and stretch your hand up as you inhale, as you exhale, put it behind your head.

A healthy lifestyle is one of the unshakable rules if you are in an “interesting position”.

Of course, sports are also considered an integral part of a healthy lifestyle, which should not be abandoned even by pregnant women. If you follow the rules and correctly choose a set of exercises, then it will only benefit the pregnant woman!

The first trimester of pregnancy is a period when a woman still practically does not feel any physiological changes in her body and may well continue to play sports if he was part of her life.

And even if this was not the case, then you should think about including physical exercises for pregnant women in the 1st trimester in your daily routine, as they will keep you in shape and your muscles in good shape. As a result, it will be easier to withstand the loads that increase during pregnancy, and during childbirth too ...

But there is one condition - exercises during pregnancy must be selected with caution, given the "interesting position" of the woman, and also not to overdo it with the degree of stress. And even if you experience morning sickness or nausea after eating, movement and an active lifestyle are the key to good health and a favorable pregnancy.

Exercises for pregnant women 1 trimester: what to consider?

As already noted, you need to be careful when choosing a set of exercises for classes in the 1st trimester of pregnancy. So, physical education during pregnancy must meet the following requirements:

• take into account the intensity of loads and the level of energy consumption by the body (the body should not be depleted to the limit, since energy is also needed for the growth and full development of the baby);

• when performing exercises, it is necessary to exclude the possibility of falling (you need to choose a special safe set of exercises for pregnant women);

• you should pay attention to exercises in the water (today there are special offers for or fitness for pregnant women).

If before pregnancy you, for example, three times a week, then you should not completely exclude them, just replace them with more useful and safe options - training for pregnant women with a fitness ball, in water, etc.

If you didn't exercise before pregnancy, make it a healthy habit now. Start with small loads, but let them be regular. Gradually increase the duration of training to 30-40 minutes, giving classes 3-5 days a week.

If there is such an opportunity, then it is better to conduct classes under the supervision of a highly qualified and competent trainer in these matters.

What other options or sports can be for pregnant women in the first trimester…

Today it will not be difficult to choose an option for classes that will combine benefits for the body, and will also best suit the individual preferences of a pregnant woman. Among the most popular and often chosen options:

• yoga;

• Pilates;

• swimming and water aerobics;

• walks;

• power training;

• training on a stationary bike, etc.

Let's briefly consider the features of each of them.

Yoga for pregnant women in the 1st trimester: why should you give preference to it?

Yoga is one of the most successful exercise options that pregnant women can choose for themselves. The basis of yoga is the balance of forces and energy in the body, moreover, regular yoga classes allow you to:

• normalize the level of blood pressure;

• prevents the development of osteoporosis and a number of other diseases;

• allows you to create a balance between the physical and moral state of a woman;

• promotes a surge of strength and energy.

IMPORTANT!!!

When practicing yoga, you should avoid exercises such as:

• bridges "back";

• any positions that require raising the feet above the head;

• exercises where you want to lie on your back and even more so on your stomach;

• positions where twisting in the abdomen is required.

The actual question is - how long should a workout for pregnant women last? In the case of yoga, we can safely say that as long as you feel good. Do not allow overheating or overstrain in the muscles, feeling tired.

Ideally, classes lasting 30 minutes are enough, it is enough to devote yoga to 1, maximum two days a week.

You can learn as much as possible about yoga.

Pilates is a great fitness for pregnant women in the first trimester!

Pilates is a great way to keep fit during the first trimester of pregnancy. In addition, it will be an excellent prevention of pain in the lower back.

Special equipment is used for classes, as well as a special set of exercises designed to teach you to “balance” is selected. In order for classes to bring a tangible effect, it is advisable to devote at least one lesson a week to Pilates during the first trimester.

Gymnastics for pregnant women 1 trimester in pictures

Even if you are not a supporter of sports, especially in such an interesting period of your life, you should understand that exercising for pregnant women is the minimum necessary to maintain your own health, which should be devoted to at least 15-20 minutes a day.

Do not forget that this is an extremely important period in the development of the fetus and any careless movements or increased loads can cause danger, so special attention should be paid to the selection of exercises.

Training for pregnant women should begin with the simplest exercises, and the load should be added gradually.

Exercise number 1: slide against the wall

1. Lean against the wall so that your head, shoulders and lower back are directly in contact with the surface of the wall.

2. Bend your elbows at 90 degrees and place them along the wall as shown in the picture.

3. Now your task is to move your hands up and down without taking your hands off the wall. Make sure that your shoulders are pressed against the wall, and your arms periodically return to the “right angle” position.

Exercise #2: Squats

1. Stand straight, straightening your back, legs apart shoulder-width apart, and locking your hands behind your head (position "a" in the figure).

2. Now we begin to squat slowly, without jerks in movements, smoothly bending the legs at the knees until the thigh and lower leg are at an angle of 90 degrees to each other (position "b" in the figure).

3. Now you need to linger a little in this position (20-30 seconds), and then slowly return to the starting position.

Exercise #3: Cat

1. Take a starting position, kneeling down, and then putting your hands in front of you. At the same time, we keep our back straight, we also make sure that the neck is kept level with the back (position “a” in the figure).

2. Now smoothly and gently bend the back, and, as it were, lower the head between the shoulders, rounding the spine. Then slowly return to the starting position.

3. You need to move slowly, without pushing yourself forward or backward.

Exercise number 4: clam

1. Starting position - we lie down on our left side, bending our knees at an angle of 45 degrees relative to the body (position "a" in the figure).

2. The right leg should lie exactly on top of the left leg in the heels. Your task is to raise your right leg at the knee as high as you can without moving your foot from its place, without helping your pelvis and without moving it from its original location (position "b" in the figure).

3. We make a short pause and return the legs to their original position. Make sure that neither your left leg nor your pelvis moves.

Exercise number 5: raises the hips

1. We lie down face up - that is, on our backs, with our feet resting on the floor, bending our knees. Hands can be "spread out" to the sides (position "a" in the figure).

2. Raise the hips until the body forms a straight line from the shoulders to the knees. We try to maintain this position for at least 1 minute, then smoothly return to the starting position.

Exercise number 6 - tilting the pelvis

1. Starting position - we kneel and lean on our palms, placing them shoulder-width apart.

2. We relax the buttocks so that in the lower back and abdomen we feel a natural position, without a feeling of tension.

3. Now you need to draw in the stomach to the spine, while monitoring the depth and uniformity of breathing. Then, without moving the hips, we move the pelvis.

Exercise number 7 - pull the "abdomen" in the prone position

1. Lie down on the mat on your back - face up. We bend our knees, the feet stand flat on the surface of the rug (position "a" in the figure).

2. Inhale deeply, as if "through the stomach", and exhale as if your goal is to "free" the stomach and allow it to "touch the back."

3. You need to hold in this position for 2-3 seconds, and then exhale and repeat the exercise again.

As an addition: exercises for pregnant women - useful tips

Sport is a useful component of the life of a pregnant woman, since it has the most beneficial effect on the body:

• helps the body;

• exclude ;

• and the birth itself will be much easier and more successful if the body is prepared for them.

Gynecologists unequivocally support the presence of sports in the life of a pregnant woman, while advising:

• do not strive to increase the pace during the exercise;

• perform movements smoothly, without sudden movements;

• do not jump, do not squat too vigorously, and do not bend and turn too abruptly;

• exclude exercises that require lifting weights and any excessive loads.

So that sports do not harm the favorable course of pregnancy, it is recommended that the expectant mother adhere to the following rules:

• take breaks between exercises, you should not do the whole complex “in one breath”, this is simply unacceptable and even harmful during pregnancy;

• if during exercise or training you notice a deterioration in your condition, then you definitely need to sit down and rest;

• if during or after the exercise there are pulling pains or red or brown discharge, then you should immediately consult a doctor;

• completely eliminate sudden movements, regardless of the type of exercise performed;

• it is better to choose a time for gymnastics when 2-2.5 hours have already passed after the last meal, you should not do it on an empty stomach or immediately after eating;

• for sports, you should choose comfortable clothes for yourself that will not hinder movements during charging and allow the skin to breathe, that is, it should be clothes made from natural fabrics;

• it is worth starting classes with a 20-minute workout, gradually adding 1-2 minutes for each lesson, the optimal time for sports during pregnancy is 30 minutes;

• it is better to practice in a room where there is access to fresh air and the possibility of ventilation;

• If during or after a workout you feel some deterioration in well-being, then it is worth reducing the intensity of your workouts.

Compliance with these recommendations will allow you to monitor your health and stay in good health during the first trimester of pregnancy, taking care of yourself and the future baby, who grows and develops inside you every day.

Charging is the key to the excellent physical condition of a pregnant woman and the health of her unborn baby. Physical exercise is recommended at any time. The level of load is determined individually and depends on the physical fitness of the woman, as well as the duration of pregnancy.

Charging for pregnant women: its meaning

Unfortunately, not all of the fair sex in position understand the importance of physical exercise and not all of them do it. Some do not want to do exercises, while others are simply afraid of harming the baby and do not know what exercises can be done by pregnant women.

It is worth noting that physical activity has a positive effect on the muscles of the body. Thanks to it, you can keep yourself in shape, not gain excess weight, and prevent the formation of stretch marks. During exercise, breathing is trained. This is of great importance. Thanks to proper breathing, childbirth will be easier, and the likelihood of asphyxia in the baby will be reduced to zero.

Physical exercise also affects the psychological state. A woman who performs them daily feels a surge of strength and vigor. Charging for pregnant women gives energy and good mood for the whole day.

But not all women in the position are allowed to load. Exercise will have to be abandoned if there are any contraindications. In order not to harm yourself and your baby, you should definitely visit a doctor and discuss this issue with him.

When is it undesirable for pregnant women to exercise?

A woman should not exercise if:

• there is toxicosis, and it is accompanied by vomiting;
• had a miscarriage during a previous pregnancy;
• the uterus is in good shape;
• gestosis is observed in the second half of pregnancy;
• the placenta is too low;
• there are any diseases (for example, SARS, gastritis, diabetes);
• abdominal pain occurs.

If morning exercises for pregnant women cause discomfort, then it should be stopped. Thus, when choosing a set of exercises, the expectant mother should not only listen to the recommendations of medical specialists and instructors, but also listen to her body.

How can a pregnant woman exercise?

A pregnant woman should exercise, being in a good mood and feeling great. All movements must be smooth. You can not make sharp turns and tilts, jump, run, lift weights.

If symptoms of feeling unwell appear during gymnastics, then it should be stopped, take a break, and then, instead of physical exercises, do a few breathing exercises or completely free this day from classes. During pregnancy it is unacceptable to overwork.

You can not exercise, setting a goal - to lose weight. Physical exercises for pregnant women are designed to maintain muscle tone, prepare the body for childbirth.

Charging for pregnant women in the 1st trimester

The first 12 weeks is the most important period for the expectant mother and her fetus. At this time, a woman's body undergoes cardinal changes, and important organs are laid in the fetus. Charging for pregnant women in the early stages should be aimed at training breathing, maintaining a good mood and cheerful spirit, and relaxing the body.

Morning exercises in the 1st trimester should be performed every day for 15-20 minutes. Gymnastics can be started with cross step.

The next exercise is lean forward while exhaling and returning to the starting position while inhaling. So it is recommended to repeat 5 or 6 times.

Then, placing your hands on your belt, you can perform backward bends while inhaling. Returning to the starting position, you need to exhale.

You can finish the daily morning exercises for pregnant women in the 1st trimester circular rotations of the feet and standing up on toes. This exercise will help to avoid leg cramps and varicose veins.

Charging for pregnant women in the 2nd trimester

The 2nd trimester is the safest period during pregnancy. This time is favorable for physical activity. The probability of miscarriage is low, so simple exercises will not harm the fetus, but will only benefit him and his mother. In addition, charging will bring a lot of positive emotions.

Toxicosis at this time will no longer torment, and a woman can enjoy her position and exercise. The recommended duration of charging for pregnant women in the 2nd trimester is no more than 30-35 minutes.

You can start charging in a sitting position, crossing your legs in front of you and doing head turns to the right and left side. Then, spreading your arms to the sides, you should make several smooth body turns.

The second exercise is for strengthening chest muscles. It can also be included in exercises for pregnant women in the early stages. A woman, bringing her hands together at chest level, should try to close her palms as much as possible. Performing this exercise, you can feel the work of the pectoral muscles.

Then you can sit on the floor. The buttocks should be in contact with the heels. It is recommended to spread the legs at the knees a little so that the tummy does not squeeze. Hands must be extended forward bend over and touch the floor with your forehead.

You can finish charging body rotation. The pelvis during this exercise should remain motionless.

Charging for pregnant women in the 3rd trimester

In the 3rd trimester, it is very difficult for a woman in position to perform any physical exercises. At this time, charging on a special ball is recommended - fitball. Exercises on it are interesting, comfortable and safe for a pregnant woman. Thanks to charging on the gymnastic ball, pressure decreases, heart function and blood circulation normalize, well-being improves, mood improves. Fitball allows you to perform exercises for the arms, and for the chest, and for the buttocks with the hips.

You can start daily exercises for pregnant women in the 3rd trimester while sitting on the ball, gently swinging to the right and left side. Then, taking light dumbbells, alternately bend your arms.

A woman in a position, sitting on the floor in Turkish, can rhythmically squeeze the ball. This exercise has a positive effect on the pectoral muscles.

You can continue gymnastics turns in different directions. Sitting on the ball, you should turn to the right, putting your left hand behind your right leg. It is recommended to stay in this position for 1-2 minutes. Similar actions must be performed after turning to the left. This exercise stretches the back muscles.

Next, you can roll the ball in different directions, standing on your feet, spreading them shoulder-width apart and bending your back. The fitball can be rolled back and forth, smoothly turning over with your hands. This exercise allows you to relieve tension from the shoulder joints.

You can complete the exercise with an exercise for leg strengthening. The woman should lie on the ball with her feet shoulder-width apart, and ride the fitball back and forth in this position.

Charging for pregnant women in the later stages can cause uterine tone. You should not be afraid of this. Such is the physiology. Feeling pain and increased heart rate, you must immediately stop charging. It is better to perform several breathing exercises instead of physical exercises.

Breathing exercises for pregnant women

A pregnant woman should do more than just exercise. Breathing exercises are very important. It is known that during childbirth, pain can be reduced with the help of breathing, therefore, each representative of the fair sex should know specific techniques that will help her in the future. Before childbirth, they should be performed regularly, as they serve as a kind of relaxation.

One of the exercises should be aimed at training diaphragmatic breathing. It is necessary to take deep breaths and exhale, placing one hand on the chest and the other on the tummy. Breathe through your nose. It is very important that the chest is motionless, and the stomach rises when inhaling.

The following exercise should be aimed at training chest breathing. It will be the same as when practicing diaphragmatic breathing. The only difference will be that the stomach should be motionless, and the chest should rise when inhaling.

With the onset of pregnancy, many doctors recommend limiting physical activity. However, this does not mean at all that you should give up playing sports, because after giving birth, every woman wants to return to her previous shape. It is much easier to do this if you are engaged in fitness while carrying a baby.

Can pregnant women exercise?

That is, when asking the question “can pregnant women go in for fitness”, the expectant mother can confidently give an answer to this question on her own - it is possible. And not only possible, but also desirable - doctors supplement, at the same time, emphasizing that fitness classes for the period of bearing a baby should be corrected, resorting more and more to sparing, warm-up and restorative.

A big plus of such classes is that as a result, childbirth will be much easier. Sports moms have a trained heart, lungs and muscles, all this, of course, helps in crucial moments of contractions and the birth of a baby. In addition, small physical activity accumulates a hormone in the body - endorphin. During childbirth, it acts as a kind of pain reliever.

Fitness for pregnant women should, of course, be different from regular fitness. Before you start exercising, be sure to consult your doctor and make sure that there are no contraindications for exercising. The next step will be the choice of location and coach. It is good if it is a person with a medical education or someone who has been working with pregnant women for a long time.

However, not only the coach should monitor your well-being. First of all, you are responsible for your health and the health of your baby. For the effectiveness of training, observe the following rules:

• you should not train at the maximum, even classes with low or medium intensity will have a positive effect;
• do not be lazy, go to classes regularly, at least three times a week;
• remember that while carrying a child, it becomes difficult for you to breathe. Keep this in mind while exercising and don't be afraid to change the intensity of your workouts;
• For normal it is necessary to eat right. During fitness, set yourself a goal not to lose weight, but to strengthen muscles;
• from the very beginning of training, make sure that you drink enough fluids. Also choose the right clothes - the bra should not compress or pull the chest;
• during exercise, in no case do not hold your breath, this increases the movement of the pelvis and can cause dizziness;
• Watch your heart rate and don't forget about proper rest.

Fitness during pregnancy by trimester:

- 1 trimester

Please note that there are certain exercises that are strictly contraindicated for pregnant women. For example, twisting and various inclinations cannot be performed, especially in the first months of bearing a child. The fact is that this can lead to miscarriage due to.

What kind of fitness in the first months of pregnancy, when you feel mercilessly sick in the morning, and you feel like sleeping all day long? A woman who suffers from unpleasant symptoms in the early stages will ask, refusing to train. And it will be completely wrong: 20 minutes of general strengthening exercises a day, on the contrary, will help to cope, or at least reduce the manifestations of all kinds of discomforting signs.

Try it - and you yourself will feel the healing effect of sports on the body. After all, nothing is needed for this, judge for yourself:

• we stand evenly behind a chair with a back, spread our legs shoulder-width apart and, holding on to the chair, carefully rise on our toes. On the rise - inhale, descending to the starting position - exhale. We do the exercise 10 times;
• we move away from the chair, stand with the position of the feet shoulder-width apart and join the hands in front of the chest with the palm to the palm. With an effort we squeeze the palms, count to 5 and weaken the pressure. We repeat the exercise 10 times;
• we take the position of the foot shoulder-width apart, the back is even, and we do the rotation exercise with the pelvis. The hands are on the belt. 10 times rotate the pelvis in one direction, then again 10 times in the other;
• we perform leg swings: standing straight, hold on to the back of the chair and wave our legs forward, sideways, back. The exercise is performed with each leg 10 times;
• we sit down on the floor, cross-legged in Turkish, relax our hands so that our fingers touch the floor. We stretch - raise the left hand, lean to the right until the elbow of the right hand touches the floor. In the same way, then we stretch to the left side - 10 times in one direction, and the same in the other.

- 2nd trimester

In the second trimester of pregnancy, do not exercise while lying on your back, as doing them increases the risk of oxygen deficiency in the fetus. In addition, the vertical position of the body during exercise can cause a deterioration in blood supply to the brain. That is why, an experienced trainer will replace this position with a kneeling stand with an emphasis on hands.

The second trimester is a golden time in all plans: toxicosis has passed, strength and energy - more than enough, in general, everything is conducive to sports. At this stage, it would be nice to include exercises to strengthen the muscles of the legs, back, and abs in the complex of exercises - they will serve well in late pregnancy, when the load on the body increases, and directly during childbirth.

A set of exercises for fitness in the 2nd trimester of pregnancy should look something like this:

• we stand straight, holding on to the back of the chair, in the position of the feet shoulder-width apart. Holding hands on the back of the chair, we squat while exhaling, linger in this position for a few seconds (while the buttocks, thighs, perineal muscles are tense, the stomach is relaxed) and rise. After we do the exercise, but already relaxing the muscles. Total - 10 times;
• the already familiar leg swing exercise, only from a prone position: we lie down on our right side, supporting our head with our right hand, resting our elbow on the floor, and laying the left on the floor. Raise your left leg and swing it back and forth. We do 20 swings with the left leg, turn over to the left side and repeat the exercise on the right leg;
• we kneel and rest our hands on the floor, arch our backs in an arc, linger in this position for 3 seconds and return to the starting position. We repeat the exercise 10 times

- 3rd trimester

In the last three months of pregnancy, you need to carefully perform stretching exercises. Dislocation is possible, because during this period the body produces a special hormone relaxin, which makes the joints more supple.

The movements are allowed, coordinated with the specialist, are performed carefully and slowly, taking into account the excessively enlarged abdomen. Fitness for pregnant women 3rd trimester is more and more a general strengthening exercise, a way to distract and even better prepare your body for the upcoming birth. It would be nice to buy a special large ball for exercise by this time - a fitball, but if it is still not in the house, the fitball may well replace some low ottoman. So:

• we sit down on a fitball (ottoman) and spread our legs wider. And now - we perform a breathing exercise: we breathe superficially, like a dog in the hot summer season. We count 10 breaths, switch to ordinary breathing and repeat the exercise in a minute. In general, we do 5 such approaches;
• we sit on a fitball (ottoman), arms folded on our chest, and carefully, slowly, we perform circular movements with the pelvis: 10 times in one direction, the same number in the other;
• we squat down in the position of the legs at the width of the pelvis, spread our knees to the side, resting our hands on the floor. And now - we begin to roll over, from one side to the other, while straightening our legs in turn.

If you correctly follow all the instructions and tips, then the result of fitness classes will have a positive impact on future childbirth.

Take care of your own health during pregnancy and beyond!

Especially for- Maryana Surma

Moderate exercise for pregnant women in the first trimester is the best thing an expectant mother can do for herself. When the body is just getting used to its new state, mood swings, headache and nausea often appear. Light gymnastics will help to cope with these unpleasant symptoms that accompany pregnancy.

Benefits of exercising during pregnancy in the 1st trimester

There is an opinion that playing sports in early pregnancy is very harmful to a woman's health and can provoke a miscarriage. In fact, everything is not quite like that. Of course, if you take on a lot of physical activity in the gym with dumbbell pulling and playing tennis, then this is fraught with consequences. But moderate gymnastics for pregnant women in the first trimester will only benefit.

Regular exercise during pregnancy affects the body in the following ways:

• help to cope with sudden mood swings;
• learn to abstract, resist stressful situations and relax;
• prevent constipation;
• prepare the muscles for the upcoming birth;
• teach proper breathing;
• saturate the body with oxygen;
• contribute to a better metabolism;
• effectively fight puffiness.

Exercises for pregnant women 1 trimester: contraindications

A very important point before starting training is a consultation with a doctor who is pregnant. You should not play sports if you have at least one of the following factors:

• possible threat of miscarriage and termination of pregnancy (high uterine tone, bloody discharge from the vagina);
• multiple pregnancy;
• diseases of the kidneys and the cardiovascular system;
• the threat of internal bleeding;
• anemia;
• any infectious diseases and inflammatory processes in the mother's body;
• intrauterine growth retardation;
• maternal high blood pressure.

If there are no contraindications, then you can proceed to light physical culture.

Gymnastics for pregnant women 1 trimester: basic precautions

While a good deal of exercise is safe, there are some that involve certain positions and movement and can be harmful during 1st trimester pregnancy.

That is why it is worth observing such rules during classes:

• Avoid excessive sweating. Exercise only in well-ventilated areas and do not resort to strenuous physical activity.
• Do not do gymnastics on the verge of exhaustion. Take breaks between exercises, give your body a little rest, be sure to drink water.
• Avoid heavy lifting, as this can lead to contraction of the uterus muscles and, as a result, involuntary termination of pregnancy.
• Consider the desires of your body. If you don't want to get any physical activity on a particular day, don't! You need to listen to your body in order to avoid unnecessary depletion of energy reserves.
• Do not increase the intensity of your sports program. The body needs to get used to the workout. This is especially true in cases where there were no sports training before pregnancy.
• Don't skip your workout. Go for a walk in the park or do breathing exercises at home for 10-15 minutes to prepare for the upcoming physical activity.

What exercises can pregnant women do in the 1st trimester?

Let's look at a set of exercises that can be performed in the 1st trimester of bearing a baby. First of all, you need to do a warm-up - breathing exercises.

Warm up:

1. Take a deep breath while raising your shoulders up. As you exhale, the shoulders should be gently lowered.
2. In the same way, when inhaling, you should take your shoulders slightly back, and while exhaling, you should return to the starting position.
3. Make light circular movements with your neck, alternately tilting your head forward, then sideways and back.

Now let's move on to the main complex.

Exercise 1:

1. Starting position: feet should be shoulder width apart, hands on the belt.
2. Now we make an inclination first to the right side. The right hand reaches for the socks (as far as possible). The left arm should be bent at the elbow joint at the level of the head.
3. We repeat the same movements to the left side.
4. You need to repeat the exercise 3-4 times.

Exercise 2:

1. Starting position: lying on your back.
2. Lie face up, knees bent, feet touching the floor.
3. Raise your buttocks so that they are in a straight line with your shoulders.
4. Freeze for 2-3 seconds, holding the body in the upper position, and gently lower.
5. The exercise should be performed 4-5 times.

Exercise 3:

1. Starting position: sitting.
2. Sit on a fitball. To better feel the balance, place your palms at the level of the pelvis.
3. The right hand must be extended diagonally to the left-up, smoothly lowered. The same movement must be repeated with the left hand on the other side.
4. Repeat the exercise 4-5 times.

Exercise 4:

1. Starting position: standing on the floor on all fours.
2. Take the starting position, arms should be bent at the elbows.
3. The right leg should be raised without straightening the knee. Then lower your leg.
4. Repeat the same movements with the other leg.
5. You need to perform the exercise 3-4 times.

When performing exercises, you must carefully monitor your well-being and heart rate. The total duration of the load complex should not exceed 10-15 minutes. Classes should be stopped immediately if you feel:

• stomach ache;
• any outflow of fluid from the vagina;
• excessive fatigue and shortness of breath;
• dizziness or fainting;
• painful uterine contractions;
• headache.

The presence of at least one symptom requires an emergency cessation of any power loads and consultation with a physiotherapist or obstetrician.

Summing up, I would like to emphasize that pregnancy is not a disease and you should not spend it lying on the couch. Moderate fitness for pregnant women in the 1st trimester will be beneficial for the health of the expectant mother and will help prepare the body for the upcoming birth. However, do not forget that the question of the possibility of playing sports is decided for each woman individually.