Fitness for pregnant women. Fitness club for pregnant women. Pregnancy fitness - 1st trimester

2024 Author: Priscilla Miln | [email protected]. Last modified: 2023-12-16 00:21

Gone are the days when it was believed that a pregnant woman should lie in bed to protect herself and her baby from unwanted consequences. Today, this is done quite rarely, mostly a woman remains active throughout her pregnancy, both physically and socially. In this article, I would like to talk about how useful fitness is for pregnant women.

Main and other rules

Before a pregnant woman starts doing something, she must definitely consult with her doctor, take his permission for such an activity. After all, situations are not uncommon when a lady feels like normal, but there are various threats to her baby. Therefore, if a woman in a position wants to do some kind of sport, she must definitely ask permission for this from her local gynecologist. As for classes, fitness for pregnant women can be varied. So, women in position are primarily recommended water exercises, theyare most suitable for this category of people, because there is no increase in body temperature (unlike exercising in gyms), edema is also excellently reduced, especially in the last months of pregnancy, there is no big load on the muscles and spine. Also, when starting classes, you need to know that in the first months of pregnancy, you should consume more liquid during training than usual, and in the last months - less. As for nutrition, it should be more high-calorie. In the third trimester, exercises that are performed in the “lying on your back” position are prohibited.

On the benefits of exercise

What is the benefits of fitness for pregnant women? So, there is a whole range of positive aspects. First of all, a woman trains her muscles, which is always useful. In parallel, the muscles of the small pelvis are strengthened, which will help during labor. Also, playing sports significantly reduces toxicosis, up to its disappearance in the very early stages. Various exercises help a pregnant woman avoid problems such as constipation, which most women in the position suffer from. And, most importantly, fitness for pregnant women is communication with other people, a good mood, as well as a lot of positive and laughter, which is always useful not only for the expectant mother, but also for her baby.

Prohibitions

In addition to the fact that pregnancy fitness may be contraindicated for a woman for special medical reasons, it is also important to know what is best to avoid in training. itstrength exercises. They are contraindicated for women in position, otherwise there is a huge risk of losing a child. Of the exercises, various leg swings, jumps, and sudden movements are undesirable. It is also important to remember that a lady in a position should not be overstrained, classes should not bring muscle pain. As for yoga, you can not practice various "inverted" postures.

Pilates

Pilates is a great pregnancy fitness class. What are the benefits of this sport for a pregnant woman?

1. Development of the pelvic floor muscles that actively work during labor.
2. Maintaining posture, which gives the baby enough space in the womb to live, and the woman the opportunity to avoid problems with the spine.
3. Teaching proper breathing, various breathing techniques, and this will be very useful during childbirth, especially during contractions.
4. Classes are good for muscles: they are gently trained and taught proper relaxation.
5. It is important that Pilates in most cases helps to avoid cramps, varicose veins and edema - possible companions of a pregnant woman.

Gymnastics

When choosing gymnastics, a woman should give preference to dynamic rather than static exercises. It is important that such exercises should teach the lady to breathe correctly, correctly strain and relax the necessary muscle groups (this is very useful during labor). Also very useful for a woman will be the stretch that gymnastics give.exercises.

Aqua aerobics

This sport is useful for pregnant women for the simple reason that classes in water do not give sudden movements, a woman does not burden her body, does not sweat. These classes are often recommended for those ladies who gain excess weight during pregnancy, water helps to cope with this problem. Classes in the water are also good for those who suffer from edema, which, with regular exercises, cease to bother.

Yoga

Pregnant women also love to practice yoga. These classes are useful in that they help the expectant mother relax, feel relieved, and even cope with some problems if the exercises are performed correctly. However, it is important to remember that not all poses can be applied to ladies in position, it is better to talk about this with specialists.

Special activities

If a woman does not know what kind of sport to give preference to, a fitness club for pregnant women is suitable for her, there are a huge number of them today, not only in big cities. So, only ladies in position gather at these classes (otherwise, a woman can work with ordinary people, choosing safe exercises for herself), working under the strict supervision of a specialist who carefully monitors that pregnant women do not overwork and do everything right, not overloading your body. It is also important to say that the classes of women in the first and third trimesters are different, this is also taken into account by the coach in the classroom, and the groups of trainees are mostly dividedby gestational age.

First trimester

Every woman knows that the most dangerous period is the first trimester. After all, there is a huge risk of losing a child. Therefore, at this time, the lady should be extremely careful. It is also important to choose the set of exercises that will be exceptionally safe for a woman in position. So, what blocks should fitness for pregnant women (1 trimester) consist of? First of all, this is a warm-up, breathing techniques, as well as useful safe exercises.

What to do in the first trimester?

Warm-up first. Since a woman in this period is highly recommended not to overstrain, the warm-up will be quite simple. First you need to stretch the muscles of the neck: for this you need to stand straight and make several tilts of the head in one direction or the other. You should try to stretch the muscle as much as possible without overstraining it. The next exercise: in a standing position, you need to spread your arms to the sides and, as it were, stretch with one or the other hand from the body. Do this several times. It is important to remember that when performing these exercises, you need to keep your back straight. It is also important at this time to train your breathing. To do this, you need to become as even as possible, as if stretching up. You need to breathe like in Pilates classes: imagine that a ball is squeezed between the ribs, which must either be blown off or filled with air. Do this for about 10 breaths and exhalations. And only now you can start the exercises.

It is important to remember that it must be safefitness for pregnant women. Exercises don't have to be heavy. The first one is "swimming". To do this, the woman gets on all fours, hands shoulder-width apart, legs are also slightly apart. Now you can begin to swim, alternately stretching one arm and the opposite leg to it. The exercise is repeated 6-8 times. What follows is a short break. The next move is "cat". To do this, the woman again becomes in the previous “table” position, she needs to bend her back up as much as possible, while not raising her head. Then comes relaxation, the woman stretches her chest down. However, it is important to remember that you should not try to bend down in this exercise, this creates an extra load on the spine. Number of repetitions: about 5. Again, a little rest. Another exercise that can be practiced in the first trimester is the saw. To perform it, the lady sits on the floor, spreads her legs, pulling on her socks, and also spreads her arms parallel to the floor. As you inhale, you need to twist in one direction, and as you exhale, unwind in the other. In this case, it is necessary to ensure that the buttocks do not come off the floor, and the knees do not bend.

Independence

You can also practice pregnancy fitness at home. It is better to coordinate exercises with a specialist in advance, because only he can tell which woman should choose if she has certain problems. When exercising on your own, be sure to follow the recommendations of the trainer and remember to be careful.