Gymnastics for pregnant women is a unique set of exercises that was developed specifically for women in an "interesting" position. Pregnancy should not become a reason to quit playing sports, because during this period, future mothers simply need special gymnastics. With simple and easy-to-do exercises, a woman can maintain her flexibility and beauty while preventing unwanted body fat from forming.
Regular exercise can help relieve stress, improve your mood, and relax. Depending on the duration of pregnancy, special exercises are selected with varying degrees of load and severity. After all, the main goal of gymnastics for pregnant women is to improve health, and not harm.
What is the use of gymnastics for pregnant women?
During pregnancy, you need to pay special attention to your body so as not to accidentally harm the health of the baby. That is why, over a fairly long period of time, experts have developed a full-fledged set of exercises for expectant mothers. Today, it is not surprising that even doctors recommend that women in position pay attention to gymnastics for pregnant women.
Regular and correct training brings the following benefits:
- the muscles of the abdomen, back and body are strengthened, which will be actively involved during childbirth;
- it becomes possible to avoid sudden mood swings, depression and stress;
- muscles are toned, which greatly helps during childbirth;
- fatigue decreases;
- painful spasms that appear in the back are eliminated;
- sleep is normalized;
- the problem of constipation is eliminated;
- the feeling of discomfort is removed;
- the outflow of lymph and blood to the limbs and other parts of the body is normalized;
- edema decreases, and their appearance in the future is also prevented.
The exercises for gymnastics are very simple to perform, but at the same time they are recommended for performing during pregnancy. As a rule, the complex is aimed at working out the muscle groups of the pelvis, back and abdomen.
Gymnastics for the abdominal muscles
Exercises to work out the abdominal muscles help to strengthen them, at the same time the most important function is activated - the growing fetus and the uterus are supported, which begins to enlarge with the course of pregnancy. According to the studies, if during the period of bearing a child, a woman paid special attention to working out the abdominal muscles, this provides more productive attempts, therefore, a successful delivery occurs.
Gymnastics for the muscles of the perineum and pelvic region
Exercises aimed at working out the muscle group of the pelvic region help to effectively prepare them for the upcoming birth. Obstetricians say that it is thanks to the correct and systematic study of the pelvic muscles that the risk of rupture of the birth canal and perineum is minimized. This type of gymnastics helps to prevent problems with urinary incontinence (a similar problem often faced by women in the postpartum period).
Gymnastics for the muscles of the abdomen and lower back
Strengthening the abdominal muscles, including the lumbar region, helps to improve posture and relieve tension, and is an excellent prevention of pain in the back. Simple exercises help to quickly relieve stress from the back, while normalizing sleep. Exercise for pregnant women also includes exercises aimed at training diaphragmatic breathing. These exercises are important, as proper breathing helps a woman to relax at the right time during childbirth and get the right amount of oxygen during periods of maximum stress.
Gymnastics for pregnant women: classes by trimester
Depending on how long a woman is in pregnancy, a special set of exercises is selected that have a different direction and purpose. You can do it at any convenient time at home or attend group workouts.
Gymnastics for the first trimester of pregnancy
Gymnastics for pregnant women is a complete set of simple exercises that a woman can perform even if she has never played sports before.
First, a warm-up is performed, regardless of the gestational age, since you need to warm up the muscles, which will help to avoid injury.
Exercise number 1
- stand up straight;
- legs are shoulder-width apart;
- while inhaling, lift your shoulders up;
- while exhaling, lower your shoulders down;
- the exercise is repeated non-stop 9 times.
It is important that during the exercise, inhales and exhales are not only smooth, but also as long as possible. Exercise number 2
- put your feet shoulder-width apart;
- take your shoulders back as you inhale;
- return to the starting position as you exhale;
- do 9 repetitions without stopping.
Exercise number 3
- stand up straight with your back straight;
- place your feet shoulder-width apart;
- perform 10 turns with your shoulders in a clockwise direction;
- make 10 turns with your shoulders counterclockwise;
- it is important to try to ensure that all movements are amplitude and as smooth as possible.
Exercise number 4
- place your hands on the belt;
- place your legs shoulder-width apart;
- tilt your head back and forth, then left and right;
- do 3 repetitions of the exercise.
Exercise number 5
- stand up straight;
- place your legs shoulder-width apart;
- place your hands along the body;
- smoothly "roll" the head from the right shoulder to the left and vice versa.
After completing the warm-up, you can proceed directly to the main set of exercises.
Exercise number 1
- you need to stand up straight;
- start marching in place to warm up your calf muscles and work out the muscles of the lumbar region;
- it is necessary to walk for at least 2-3 minutes.
Exercise number 2
- without ceasing to march in place, bend your arms at the elbows;
- bent arms are slowly pulled back;
- then the bent arms return to their original position and close in front of the chest;
- the exercise is repeated 15 times.
Exercise number 3
- you need to stand up straight;
- the back remains as flat as possible;
- the hands are placed on the back of the head, and the fingers are closed in a "lock";
- the elbows are brought forward at the level of the cheeks;
- exhale and spread your arms;
- while inhaling, close your hands again in the starting position;
- do 9 reps.
Exercise number 4
- place your legs at shoulder level;
- put your hands on your belt;
- take a breath and turn your torso to the right, at the same time raise your arms up;
- making an exhalation, you need to return to the starting position;
- repeat the exercise in each direction 5 times.
Exercise number 5
- you need to sit on the floor and straighten your legs;
- press your hands as hard as possible on the floor behind your back;
- exhale and bend your legs, then spread them apart, while the feet should remain together;
- as you exhale, straighten your legs and connect your knees;
- on the next exhale, without opening the knees, bend your legs;
- while inhaling, return to the starting position;
- the exercise is repeated 8 times.
Exercise number 6
- you need to sit on the floor and straighten your legs;
- hands need to rest on the floor behind;
- the right leg is placed on the left;
- with the foot, circular movements are performed in a clockwise direction, then in the opposite direction;
- 8 turns are made in each direction;
- then you need to change legs and repeat the exercise again.
Exercise number 7
- you need to lie on the floor on your side;
- legs are straightened, the arm is bent and placed under the head;
- bend your legs at the knees and pull up to your stomach while inhaling;
- straighten your legs as you exhale;
- do 5 repetitions.
Gymnastics for the second trimester of pregnancy
By the second trimester of pregnancy, a woman is already much better adapted to the constantly increasing load and gets used to her new state. It is during this period that a little more physical activity can be allowed, however, only if there are no medical contraindications. The set of exercises for the second trimester of pregnancy also includes the warm-up, which was described above.
Exercise number 1
- you need to stand up straight;
- arms bend at the elbows;
- start walking in place;
- you need to try to perform the most amplitude movements with your legs;
- at a calm pace, you must march for at least two minutes.
Exercise number 2
- stand straight;
- the back remains flat;
- one hand rises up, the second is retracted to the side;
- on inhalation, a straight leg rises, which is parallel to the raised arm;
- on exhalation, you need to return to the starting position;
- 5 repetitions are performed;
- similar movements are repeated, but the hands are previously changed.
Exercise number 3
- stand straight;
- the back remains flat;
- hands are pulled back and locked into the lock at the level of the shoulder blades;
- the chest is pushed forward and at the same time the arms are lowered;
- 5 repetitions are performed.
Exercise number 4
- you need to sit on the floor, hands are on the belt, legs are spread apart;
- inhale and try to touch the toes of your left foot with your right hand;
- while exhaling, return to the starting position;
- do 5 repetitions;
- repeating similar movements for the left hand.
Exercise number 5
- you need to get on all fours;
- set the bar in front of you;
- then arch your back and try to get under the bar;
- the exercise is repeated 5 times.
Exercise number 6
- you need to kneel;
- exhale and lower your ass on your feet, rest your hands on the floor in front of you;
- then return to the starting position;
- take your hands behind your back;
- inhale and rest your hands on the floor behind your back, while slightly lifting your hips;
- return to starting position;
- repeat the exercise 10 times.
Exercise number 7
- stand up straight;
- start marching in place;
- march for 2 minutes.
Gymnastics for the third trimester of pregnancy
It is the third trimester of pregnancy that is the period of the beginning of the most active growth of the child. This period becomes more difficult physically, therefore it is recommended to reduce the intensity of training, but not stop it completely. Regular exercises help prevent physical fatigue in the expectant mother. The warm-up remains the same, but the intense exercises change.
Exercise number 1
- you need to stand up straight;
- start walking in place;
- walk for 3 minutes.
Exercise number 2
- you need to stand up straight;
- the back remains flat;
- place your palms on the ceiling and close them in the lock;
- at the level of the neck, bring your elbows forward;
- exhale and spread your elbows;
- while inhaling, bring your elbows together again at the level of the neck;
- do exercise 7 repetitions.
Exercise number 3
- you need to sit on the floor;
- straighten your back and legs;
- put your hands on the floor behind the case;
- exhale and bend your knees, at the same time spreading them to the sides, while the feet remain brought together;
- exhale and straighten your legs, knees are brought together;
- on the next exhale, bend your legs, but your knees should remain closed;
- while inhaling, return to the starting position;
- the exercise is repeated 8 times.
Exercise number 4
- you need to sit up straight, place your hands behind your back and rest on the floor;
- turning the body, move your right hand to your left;
- repeat the exercise with repetition in the other direction;
- do the exercise 5 repetitions for each side.
Exercise number 5
- you need to get on all fours;
- exhale and sit on your feet;
- while inhaling, return to the starting position;
- repeat the exercise 4 times.
All of the above sets of exercises are very simple to perform and can be easily done independently at home without additional coaching support. Home gymnastics for pregnant women is incredibly useful, as it helps to improve the physical condition of the expectant mother and prepare for the upcoming birth.
