Useful gymnastics for pregnant women (1 term). What gymnastics can you do pregnant?

For every woman, pregnancy is a magical state of expectation of a miracle, an extraordinary, joyful period. The future mother completely changes the way of life and tries to do everything to ensure that the birth was successful and the baby was born healthy and strong. Full nutrition, intake of vitamins, rejection of bad habits, a healthy sleep and, of course, a useful gymnastics for pregnant women - all this should enter the regime.

Movement - a guarantee of health

Thanks to all the above points the chances of a healthy baby's birth are much greater. To date, it has been proven that gymnastics classes for future mothers are simply necessary. With moderate physical exertion, metabolic processes in the body are accelerated, blood flow improves in capillaries of the placenta, and this contributes to an increase in oxygen supply to the fetus.

Those who doubt whether it is possible for pregnant women to do gymnastics, gynecologists from all over the world give many facts of positive influence on the organism of the future woman in labor with moderate sports. To easily overcome such a physical test as childbirth, you need to strengthen the muscles and constantly maintain them in tone. The prepared organism will quickly and easily recover.

Where and how can I do gymnastics

Modern opportunities allow you to do gymnastics at home. In the Internet there are many courses for pregnant women. A lot of video lessons, photos, pictures, detailed instructions give you the opportunity to choose the right landmark. It is important only to know that for each stage you need your own gymnastics for pregnant women, the first trimester will be different from the next. If you decide to engage in a polyclinic, knowledgeable experts will advise what physical load is required precisely your body. For each trimester, special exercises are developed.

Gymnastics for pregnant women. 1 trimester

In the first trimester, it is very important for pregnant women to maintain a good mood, since it is at this stage that an unexpected change of mood, irritability, and despondency is often observed. Gymnastics for pregnant women for a week will help smoothly, without unnecessary stress to go through all the stages of bearing a child. In this period it is very important to study respiratory gymnastics. In the "interesting" position, intrauterine pressure increases significantly, it must be learned to restrain the elastic muscles of the abdomen, as well as the pelvic floor. This will help correct chest breathing with the help of the muscles of the diaphragm. It should be noted that with such a breath, the supply of nutrients as well as oxygen to the fetus is stimulated.

In the first trimester, it is useful to perform the following exercises:

1. Stand in the knee-elbow position.

Raise and pull one leg, then gently lower it. Do the same with the other leg.

Pull forward one hand, remaining on three points, slowly lower it. Identical with the other hand.

2. Raising both your right arm and your left leg at the same time, stay on two pivot points. Smoothly return to the starting position. Repeat by lifting your left arm and right leg.

3. Exercise "The Cat".

To begin with - "Affectionate kitty." The body moves forward, the weight is smoothly transferred to the palms, the spine bends, starting from the cervical region, ending with the lumbar spine. At the beginning of the exercise, the head is lowered, toward the end it rises.

Then - "Angry cat." The back is arched, the head is lowered, the body starts to move back, then forward.

Each exercise is repeated four times.

What gymnastics can you do pregnant?

Below we will examine in more detail what kinds of gymnastic exercises can be practiced by pregnant women. Some kinds of gymnastics can be performed at any stage of pregnancy, and some - only in terms of trimesters. What kinds of exercises need to be learned during pregnancy?

• Morning gymnastics.
• Respiratory gymnastics.
• Gymnastics with the ball.
• Water gymnastics (aqua aerobics).
• Gymnastics for trimesters.
• Therapeutic gymnastics, as well as decompression.
• At certain stages, knee-elbow gymnastics, foot gymnastics for pregnant women are necessary.

Morning exercises

For those who are accustomed to doing morning exercises on a daily basis , it will not be particularly difficult to continue doing this in an "interesting" position. Pregnancy is not an excuse for abandoning the usual rhythm of life, including from morning exercises. Is it different from the usual gymnastics for pregnant women? 1 trimester allows you to move more actively, if there is no threat of interruption. The instructor will help to develop a suitable complex, which can include flies legs, hands, exercises with the ball, turns, head and torso bends, squats. The main condition - all exercises must be performed without causing any discomfort, after class you should feel a rush of vivacity. Very useful morning walks in the open air.

Breathing exercises

Respiratory gymnastics is recommended to be performed at all stages of pregnancy. She has no contraindications. It teaches you to relieve tension, completely relax. When emotions go off scale, constant changes of mood occur, it is very useful.

A unique course is respiratory gymnastics in Strelnikova. This course will be useful for all future mothers. Respiratory gymnastics enriches the blood with oxygen, increases immunity not only in the mother, but also in the child, prepares the baby for proper breathing immediately after childbirth. The course of Strelnikova is specially designed in such a way that pregnant women can engage in it at any stage, even if they have any deviations. These breathing exercises are also referred to as therapeutic gymnastics for pregnant women. Classes in the first trimester are a certain foundation, the key to a successful outcome and easy birth.

Gymnastics with ball

It's much more interesting to engage with a ball than to, for example, simply make slopes, walk or make flies with your legs and hands. Exercises train the right muscle groups, the back is not loaded, and this is very important in late pregnancy. In the last trimester, you can just sit on a big ball, a little swaying, so your spine will get a full unloading and rest.

Aqua aerobics

Water gymnastics for pregnant women is, perhaps, the most enjoyable sport for women in the situation. It is unfortunate that swimming pools are not available everywhere and not for everyone. Aqua aerobics is shown on any terms of pregnancy, has no contraindications. For the third trimester, this is an ideal option, since other types of gymnastics are no longer capable, because a huge abdomen restricts movement, and in water, in an imponderable state, this is not felt. Aqua aerobics well calms, improves well-being, mood, tempers. Some types of water exercises help to turn the child from the breech presentation! Also, aquatic gymnastics is a good help in the fight against overweight.

Exercising joints, ligaments, muscles

From the first days of pregnancy, you need to prepare the body for the upcoming workload. Training joints, ligaments, muscles should contain a gymnastics for pregnant women, the first trimester should become a base. At this time, it is necessary to train your body, as in the subsequent stages it is necessary to transfer heavier loads for bearing the fetus. By birth, you must come in good physical shape, this will easily transfer this test.

Gymnastics for trimester

To be engaged in gymnastics pregnant women should strictly on триместрам. Do not look for separate exercises for the legs, for the hands, for the right breathing. The best option is a whole balanced complex designed for a certain trimester, all necessary exercises will be already included in it and instructions are given on which one to start, how to finish, how many times to repeat. What kinds of gymnastics for pregnant women are better to do, your gynecologist and sports instructor will tell you.

Physiotherapy

This kind of gymnastics for pregnant women is special. The complex of such occupations should not be chosen on your own, even if you think that these exercises are necessary for you. In this case, it is better to listen to the opinion of specialists. In such a serious issue to engage in amateur activity is simply dangerous not only for you, but for the baby. To be engaged it is necessary in special groups, under supervision of the skilled instructor. It is worth noting that such a complex is assigned not only to women who experience some kind of health problems. Therapeutic physical training helps:

• Accelerate the processes of adaptation of the body to pregnancy.
• Improve the blood circulation in a woman, prevent fetal hypoxia.
• Relieve pain in the lower back, back.
• Improved bowel function.
• Reducing the manifestations of early toxicosis and late gestosis.
• Prevention of varicose veins of the extremities.

Especially necessary therapeutic gymnastics for pregnant women with pelvic presentation of the fetus. Specially designed exercises allow in some cases to change the incorrect position of the child.

Decompression, drainage exercises

Decompression exercises for pregnant women, as well as drainage, play an important role in the preparation for childbirth. This species is mandatory in the third trimester. If you want, you can start doing it before. What are these types of gymnastics for pregnant women? If to be brief, the drainage gymnastics is a work with breathing, decompression - strengthening, training the muscles of the perineum. These types of gymnastics are better to do at the same time. A woman should learn how to breathe correctly during fights and at the same time work with the muscles of the perineum and the vagina. If you want, you can start from the 12th week of pregnancy.

Knee-elbow gymnastics

The knee-elbow position is very often used in physiotherapy exercises. It is worth noting that many doctors recommend that future mothers take this pose every day twice for five minutes. In the second trimester, even up to 30 minutes.

How correctly to take a knee-elbow position? Stand on all fours, stretch your arms from the wrist to the elbow on the rug, head, lower your shoulders below the buttocks, place a soft cushion or pillow under your chest. What happens in the body at this position?

• The uterus does not press on the lower parts of the intestine, the kidneys, preventing this occurrence of hemorrhoids, edema.
• The load from the spine, abdominal cavity is completely removed.
• Breathing becomes easier, the state of health improves.
• Large blood vessels are not squashed due to the severity of the uterus, blood supply improves.
• Such exercises contribute to the proper presentation of the fetus.

Remember that now you are not alone, a new life has arisen inside of you. Much depends on you, whether the baby will be born healthy and strong. In anticipation of a miracle, do not forget about proper nutrition, the regime of the day and, of course, about gymnastics for pregnant women.