What exercises in the pool should be performed by a pregnant woman

Many pregnant women believe that swimming in this interesting period is not a useful occupation. But exercises in the pool - this is a kind of preparation for childbirth. They have a very positive effect on the general well-being of the future mother.

Exercises for pregnant women in the pool - this is a specially designed complex of restorative nature, conducted in the water, with a strictly dosed load under the supervision of the instructor. Swimming movements allow a pregnant woman at any time to receive only benefit from training. Exercises in the pool are an excellent preparation for childbirth, relieve the burden of the musculoskeletal system, promote weight control, normalize the work of all body systems. In addition, they increase endurance and develop muscles that participate in childbirth.

Being in water, a pregnant woman experiences weightlessness, relief in movement. Nothing is more conducive to good rest, like swimming exercises in the pool. The whole complex is designed for immersion under water with a delay in breathing, a load for the muscles of the legs, arms, breasts, exercises with swimming means, and, of course, relaxation.

Exercises in the pool with a delay in breathing and immersion in the water will help the baby to adapt to the lack of oxygen during childbirth, and for the mother it is an excellent training of proper breathing during future attempts. In addition, swimming movements in the water contribute to the correct position of the fetus in the birth canal. If the mother has a wrong location of the baby in the uterus (gluteal or transverse presentation), regardless of the length of the pregnancy, numerous deep diving, special exercises and competent massage will help to roll the child head down.

Exercises in the pool for pregnant women

1. Stretching. Holding on to the side, you must try to sit on the longitudinal, transverse twine, half -string . Standing on the waist in the water, you need to jump and spread your legs in different directions.

2. Twisting. Holding on to the side, it is necessary to sit down, push off with socks and turn the hull one way, then the other.

3. Lie on your back and, holding onto the pedestal, perform the exercise "bike".

4. Relaxation. Such exercises are performed often throughout the entire workout. They consist of lying on the water face down or back with spread out arms and legs. You can put a pillow under your head. Lying on the stomach, you can slightly move the limbs.

5. Hold breath. Jumping in the water, gain air and dive under the water, while grasping your hands with your knees and connecting your feet. Another effective exercise - deep diving: to draw air into the lungs and dive under the water. If depth allows, reach the bottom of the pool with your hand.

6. "Brook". The whole group of pregnant women become one after another and spread their legs widely. The first woman plunges into the water and swims between the legs of the whole string. Popping up, becomes the last in the queue.

7. "Round dance". Holding hands, women throw one leg through the connected hands so that all the heels are directed inward of the circle. Performing jumps in progress on one leg.

8. "Star". One woman lies face down on the water, her arms and legs stretched out in the direction, and the others twist her in a circle alternately by her legs and hands.