Easy gymnastics for pregnant women: 3rd trimester, 2nd and 1st

Childbirth — a natural process, despite its complexity. If a woman is prepared for it, it is more favorable guarantees for delivery.

The Benefits of exercises during pregnancy

Physical activity is useful for everyone, including pregnant women. Daily execute simple gymnastic exercises a very beneficial effect on the cardiovascular system, blood supply, reducing the risk of development of fetal hypoxia. Muscles come to a state of tone, and it helps to cope with the increasing every month load, when often a woman experiences a constant feeling of weakness and fatigue. Charging during pregnancy — the opportunity to avoid the set of extra pounds and also prevent the appearance of stretch marks and cellulite.

The respiratory System to prepare for childbirth will help special gymnastics for pregnant women. 3 trimester for such activities — a particularly important period. Trained less painful breath helps fight and reduce the risk of asphyxiation of the fetus, the child in the process of labor to get enough oxygen.

The Beneficial effect of gymnastics on the nervous system. Exercises help to relax and avoid nervousness, which is important in this period.

Exercises at home

Exercises you need to do from the beginning of pregnancy to maintain good health and shape throughout the entire prenatal period. But visits to gyms, fitness centres in this time is to avoid, to do best at home. Home gymnastics for pregnant women should last time is not more than 25 minutes. The most difficult thing here — the regularity and constancy. Classes should be performed daily, not only when you have the desire and time. Therefore, you should make them into a daily routine and strictly abide by it.

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Independent selection of exercises can sometimes harm the expectant mother or baby. So it will be very good if the choice of exercises will help the doctor overseeing the pregnancy. It will take into account all the individual characteristics and needs of the body in each trimester.

Rules caution and contraindications

During pregnancy, you must be careful to treat different loads. Therefore, the observance of certain rules while performing physical exercises will help to avoid trouble:

• Before you begin classes, you need to consult with your gynecologist to make sure there are no contraindications. Especially for those moms who have a strong toxicity, abdominal pain, spotting, tone uterine muscles or have a threatened miscarriage.
• Need to figure out what exercises during pregnancy are useful and which should not be performed.
• Do Not neglect the conduct of warm-up which will warm up muscles and improve circulation.
• The front of the classroom should be well ventilated, loose clothing.
• Not to get too carried away — the timing of exercise is limited to 15-25 minutes, depending on the trimester. Especially in the 1st trimester recommended light exercises for pregnant women, occupying not more than 10-15 minutes.
• You Should exclude sharp movements-running, jumping, active games, training on simulators.
• To Monitor the heart rate. The pulse should not be above 150 beats.
• For each pregnancy there is a complex of gymnastic exercises.

Exercises for 1 trimester

Strengthening the abdominal muscles, preparing heart to increasing loads — here are the main tasks that helps to solve at the initial stage of exercises for pregnant women. The first trimester — the period when the organism is most vulnerable because of the exercises recommended are very simple:

• Squats. Standing on the floor, legs apart, toes slightly spread out, one hand need to hold the back of the chair and the other to pull to the side. Slowly sinking without lifting the heel from the floor, knees dissolve in hand. It is important that the muscles on the inner side of the thigh is strained. To do 8-10 reps.
• Implementation of inclinations alternately in the right and left sides, the hands can be kept at the waist or bent at the elbows in front of him.
• Exercise and strengthens the muscles of the chest: standing straight, keep your hands at the level of the pile, palms together. Breath — impact the hands, exhale-relax. To perform 15 times.
• Stand up straight, rise on your toes, stay in this position and slowly sink down. Repeat the exercise 10-15 times.
• For 3-5 minutes to perform the walk in place.
• Execution of strokes with the hands in front of him, alternately one and the other hand.
• Sitting on the floor, perform a circular rotation of the head — one and the other side alternately.

It is Important to be careful in the process of exercise, you must listen to your body and not to abuse the classroom. Class time should not exceed 10 minutes.

Exercises for pregnant women. 2 trimester

Period of term 2 less dangerous, and the load is not so horrible. Are slightly different and the objectives pursued gymnastics for pregnant women. 2 trimester requires improvement of blood supply to the fetus, strengthen back muscles, lower back and abdominal wall. For this we recommend the following exercises:

- “Scissors”. Standing on the floordilute hand in hand and cross them in front of him. Perform these movements 10 times. This will help to strengthen the muscles of the chest.

- Sit down, bend your knees and firmly connect the foot, then slowly raise the knees without lifting the feet from each other. Repeat 3-4 times.

- the trunk Rotation in a standing position — first in one direction and then in another.

sit on the floor, to make turns first head to both sides, then torso, keeping your arms bent in front of him.

This period is suitable not only light exercises. Exercises for pregnant women can be supplemented and yoga, fitness and swimming pool.

Set of exercises for the 3rd trimester

The Last months of pregnancy are the most difficult. Frequently occurring back pain, heavy legs and swelling, problems with a chair — all of this will help to overcome gymnastics for pregnant women. 3 trimester — this time for a more relaxing exercises aimed directly at preparing for childbirth. The purpose of training at this stage — improvement of venous blood flow, joint mobility, increase flexibility of the pelvic floor and stimulation of the intestine. Suggested exercises:

Lying on your back, pull legs alternately to the stomach, bending them at the knees. Repeat 6-7 times.

- kneeling, sit on your heels and sit up. At the time of squats your back arching, standing up — to bend back.

- Sit on the floor, bent leg to pull, and then, palms pressing lightly on his knees, breed them in hand, trying to touch the floor.

- Get on all fours, slowly bend and arch the back, repeat 5 times.

Do Not perform the exercises too complicated and active, as overexertion can lead to abortion. As soon as there is a feeling of fatigue, the lesson should be discontinued. In order to make it easier was labors, did not have any complications in childbirth, and the postpartum period was painless, should perform exercises daily for 25-30 minutes. Definitely in the mode of the day should be exercises for pregnant women. The 3rd trimester is the most important in preparation for birth.

Exercises with a ball in term 3 (fitball)

Exercises with a ball are pretty simple, but very useful because it can help to reduce high blood pressure, normalize blood circulation, relieve fatigue. For the most part relaxing exercises for pregnant women. On the ball you can sit, lie down, leaning on his breast, and gently wiggle.

In the sitting position, putting the ball in front of him, you can compress and unclench his hands. This exercise conduces to training of the pectoral muscles. To strengthen the back muscles, need, sitting on the ball, turn the body alternately in one and the other side.

Breathing exercises according to the method Litvinova

Proper breathing is essential for the expectant mother. It is possible to normalize the work of all organs and systems of the body.

Designed by Svetlana Litvinova a set of special exercises has a relaxing and calming effect, helps to distract from stress and reduce anxiety. Learn thoracic breathing and help to prepare for childbirth will help breathing exercises for pregnant women. Litvinova has included in its complex a selection of simple and familiar exercises, the implementation of which requires only 10 minutes a day:

• Thoracic breathing. Starting position-stand straight with hands on hips. Slowly inhale, filling your chest with oxygen. The aperture not to use.
• Diaphragmatic breathing. Keeping one hand on the abdomen and the other on the chest inhale, lowering the diaphragm and slightly bulging stomach to the outside. Then exhale for 4-5 seconds. This breathing improves blood flow to the fetus.
• The Breath of a dog. For exercise will have to portray a dog — standing on all fours and sticking out your tongue, you need to breathe through your mouth often, as do dogs, when they are hot. In this light very quickly filled with oxygen, and the baby gets enough air.

Exercises that cannot be performed during pregnancy

There are a number of exercises that should be avoided during pregnancy. It's all stretching exercises of the abdominal muscles, crunches, the bridge, the splits, and gymnastic exercises when you have to lift your feet (“bike”, “birch", etc.).

Sports in pregnancy

During pregnancy recommended safe sports. But very few of them:

• Fitness. The repetition of music with simple movements improves the heart muscle, blood circulation, nourishes the body with oxygen. Quite easily done this exercises for pregnant women. 3rd trimester is a special period, so fond of fitness is not necessary in this period.
• Swimming. This is perhaps the most beneficial sport during pregnancy is recommended at any time. You can swim alone in the group, but in the later stages would beto be a coach. In the water, you can perform various gymnastic exercises. Just important not to overdo it — stay in the pool shall not be more than 20 minutes.