Exercises for pregnant women: 3 trimester

I want to note at once that all women in the position are prohibited from doing the same set of gymnastic exercises. Specialists share them in terms of trimesters, which necessarily take into account the physiological characteristics of the future mother, the process of pregnancy, the nature and intensity of the load. In order to keep my body toned and have a good shape for nine months, good health, and after that it is easy to postpone childbirth, I want to offer exercises for pregnant women in the 3rd trimester.

So, in this period the woman is approaching childbirth, the tummy becomes more and more, but to perform physical exercises during pregnancy becomes more difficult. Therefore, a special gym ball called fitball comes to the aid, which is intended for convenient, effective, interesting and independent exercise of physical exercises. Trainers distinguish three types of activities on this ball, which gives special attention to the chest, hands, and buttocks with hips.

With what to begin exercises for pregnant women of 3 trimester? To begin with, we will need not very heavy dumbbells about 1 kilogram. Sit on the ball and in turn bend your hands 10 times each. After that, move to the floor, take the Turkish pose, stretch out your arms, wrap your hands around the ball, and start to squeeze it rhythmically. Thanks to these exercises, pectoral muscles and hands are well strengthened.

Exercises for pregnant women 3 trimester are for hips and buttocks. It is necessary to lie down on the floor and put one foot on the ball, then make them either circular turns, or swing it forward and back for 1 or 2 minutes. Then you need to sit on the gym ball and spread your legs slightly wider than the pelvis, in order to reduce the load. Hands should be pulled at the chest level, and begin to rotate the pelvis 10 times: first to the right side, and then to the left. If you feel uncomfortable with this exercise, then put your hands on the ball for more convenience.

Dear ladies, do not forget that exercise for pregnant women of the 3rd trimester should be done carefully, without sudden movements and first you need to discuss this with your doctor. It should be remembered that gymnastics at this time can cause the tone of the uterus. In the event that you feel unpleasant or severe pain or a fast heart rate, you need to urgently refuse to perform gymnastic exercises. It is necessary to know that you can not engage in physical activity with enough toxicosis, chronic diseases, polyhydramnios, and in the presence of bloody discharge.

Then what exercises can you do pregnant? In this case, it is best to do breathing exercises that will help to cope with severe pain and reduce it to a minimum. To begin, we'll work on the diaphragm, for this put the left palm on the stomach, and the right one on the chest. In this position, you should take a deep breath and exhale. You need to make sure that when you inhale, only your stomach rises, but the chest should remain absolutely immobile. You need to breathe only with your nose.

Next, let's take a breath. Place your hands on the ribs, so that the elbows are looked in different directions. When breathing should be done so that the elbows slipped in different directions, but the chest and stomach remained motionless. After this, perform the following exercise, putting one hand on the chest, and the other on the stomach. You need to breathe so that when you inhale your chest rises and your stomach is still. It should be noted that this set of exercises should be done for about thirty minutes and monitor your breathing, it can not be delayed, because as a result the child can experience hypoxia.