Exercising for pregnant women in trimesters

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

Childbirth requires special physical preparation from a woman, which should be thought about from the first days of pregnancy. The main ones are exercises that are aimed at improving the psychological state and maintaining physical fitness.

Expectant mothers need to do feasible physical exercises. But before you start, you need to consult your gynecologist.

Moderate physical activity will help to overcome the crucial stage without complications and give birth to a he althy and strong baby. Exercising for pregnant women helps to feel lightness in the body and will give a great mood. Pregnant women need to spend all 9 months so as to maintain physical fitness, not to overweight and give birth without complications.

Can I do exercise and gymnastics during pregnancy?

According to doctors, exercise at any stage of pregnancy is a must. But it is very important to think over and calibrate all the loads, and the exercises should correspond to the gestational age and the general condition of the woman. Only in this case, moderate exercise will give positive results and will be beneficial for the he alth of the mother and baby.

The best option is to perform a set of exercises that is selected individually, taking into account the physical condition and he alth of the pregnant woman. During such classes, weight gain and the appearance of stretch marks will be minimized, breathing will improve, and overall mood will improve.

All exercises of the charging complex for pregnant women are designed taking into account the timing of pregnancy.

All movements must be done smoothly, do not allow additional load on the abdomen, do not jump. The main rule is that a woman should feel good and comfortable. If you experience any pain, stop exercising and see a doctor.

Benefits and contraindications

The benefits of exercise for pregnant women at home or in groups cannot be overestimated, doctors recommend that almost every pregnant woman do it every day.

Benefits of gymnastics:

• has a general strengthening effect on the entire body;
• improves the work of all organs, metabolism, increases immunity;
• uplifts mood and helps fight depression;
• strengthens the cardiovascular system;
• helps avoid swelling;
• unloads the spine, improves posture;
• gymnastics allows a woman to quickly return to shape after childbirth;
• prepares a woman for childbirth;
• allows a pregnant woman not to gain extraweight;
• teaches you to control your breath and control your body;
• relieves prenatal depression.

But there are contraindications that every pregnant woman needs to know in order to avoid negative consequences. Exercising for pregnant women is not recommended when:

• placenta previa;
• threatened miscarriage or premature birth;
• risk of bleeding;
• hypertonic uterus;
• hemorrhoids and varicose veins;
• anemia, hypertension, hypotension;
• toxicosis at the end of pregnancy.

There are exercises that can be performed at any time and that have no contraindications - these are breathing exercises.

Breathing exercises for any period

These exercises are performed every day for half an hour before and after the main exercises for pregnant women. But you can also do them at any time during the day.

Exercise:

• Lie on the floor, bend your knees. Put one hand on the stomach, the other on the chest. In this position, slowly inhale the air (as deeply as possible), and slowly exhale it.
• In the same position, put the right hand on the stomach, the left hand on the chest. Inhale deeply, raising the head and shoulders, but do not change the position of the abdomen. Then change hands and do the exercise again.
• Sit on the floor, legs crossed, hands down along the body. Raise your arms, bending them at the elbows, while the fingers should linger at chest level. At this time, take a breath, slowly lowerhands and exhale.

How should I exercise during pregnancy?

You need to exercise only when you feel great and in a good mood. All movements of a pregnant woman should be smooth, you can not jump, make sharp turns, bends, lift weights, run.

If you experience discomfort while exercising, you need to take a break, do breathing exercises and rest, on this day you should not continue to exercise, because during pregnancy the main rule is not to overwork.

In an interesting position, you can not do exercises in order to lose weight. All exercises for pregnant women are designed to support muscles in good shape and prepare for childbirth.

1st trimester

For a woman in position, the first 12 weeks is a very responsible and important period. This is the time when all organs are laid in the fetus. The first months of pregnancy also provide for appropriate exercises that are aimed at maintaining a good mood, training breathing, and relaxing the body. Exercise for pregnant women in the 1st trimester is best done in the morning for 20-25 minutes.

You can start the exercises with a cross course. Then you can, with your legs apart shoulder-width apart, tilt your torso to the right and left.

The next exercise for pregnant women in the 1st trimester at home is to put your hands on your belt and do backbends (on inspiration), return to the starting position (on exhalation).

You can complete all exercises in circlesrotations, rising on toes. This exercise serves as a good prevention of cramps and varicose veins.

If there are pulling pains in the abdomen, exercise should be stopped.

2 trimester

The second trimester is a calmer period, the woman is not worried about toxicosis, her hormonal and emotional background is stabilizing. Charging for pregnant women in the 2nd trimester is not a burden for her, but it is recommended to exercise for no more than 30 minutes.

Start gymnastics should be in a sitting position, legs crossed in front of you, and turn your head in different directions, then slowly turn the body, arms apart.

Exercising for pregnant women in the 2nd trimester at home can be varied with exercises using benches, ottomans, chairs. Charging improves sleep and prevents swelling, improves blood circulation, which has a positive effect on the baby. It receives the right amount of oxygen and nutrients. But you should be careful when you feel unwell.

Contraindications for charging for pregnant women in the 2nd trimester are: placenta previa, anemia, threatened miscarriage. Exercises should be stopped immediately if there is a pulling pain in the lower back and abdomen, with the appearance of brown discharge, with headache, with nausea. It is impossible during this period to perform exercises on the stomach (may cause miscarriage) or on the back (may lead to fetal hypoxia).

3 trimester

During this perioddevelopment of pregnancy, a woman becomes clumsy and clumsy. This period also requires special exercises, for example, fitball gymnastics is suitable.

It should be noted that in the last trimester of pregnancy, it is necessary to reduce the intensity of exercise. Exercise for pregnant women in the 3rd trimester is aimed at mastering breathing techniques and preparing muscles and ligaments for an early birth.

You can not do exercises lying on your back, on your stomach, on your side. It is strictly forbidden to exercise if placenta previa or the threat of preterm labor is diagnosed.

After exercising for pregnant women in the 3rd trimester, you need to take a walk in the fresh air, drink fortified juice.

General recommendations for pregnant women

Regardless of the gestational age, a woman should follow these rules:

• Take breaks between exercises, that is, do not do the whole complex “in one breath”.
• If the condition worsens, stop exercising.
• If spotting appears after gymnastics, see a doctor.
• Don't make sudden movements.
• Do not exercise immediately after eating, only after a few hours.
• Exercising is best done in comfortable and loose clothing.
• Gradually increase the time of classes, starting with 10 minutes.
• It is better to ventilate the room in which exercises are done.
• If nausea occurs, the pulse quickens, dizziness appears,you need to reduce the intensity of exercise.

Fitball gymnastics

Currently, it has become very popular to perform exercises on a fitball. They have a very positive effect on the course of pregnancy, strengthen the joints of the spine and pelvis. The most common and useful exercises:

• Sit on the ball, lean on it with your hands and sway your pelvis from side to side and in a circle. This exercise is very good for the back and lower back, it can also be done during contractions, it relieves pain and helps open the cervix.
• To strengthen the muscles of the legs, you need to sit on the floor, bend your knees, put the fitball between your legs and try your best to squeeze it with your legs.
• Sit on the ball, spread your legs as wide as possible and bend over to one leg, then to the other (you can only perform the exercise in the 1st trimester).
• The following exercise is useful for the back muscles: sit on the ball and make turns in different directions.
• To relax all the muscles, you need to kneel in front of the fitball, lie on it with your head with your body and relax your back muscles as much as possible.

Fitball exercises are comfortable and safe. In a pregnant woman, blood circulation normalizes, pressure decreases, and overall well-being improves.

Yoga

Yoga is a very good way to prepare for childbirth, it helps to learn how to breathe correctly, overcome fear and cope with stress.

All exercises must be performed with a straight back. The most versatile activity is to sit in the lotus position andstretch up, take a deep breath of air, in this position inflate the stomach and chest, then slowly begin to exhale and relax the chest, and then the stomach.

Aqua aerobics

Water gymnastics is the most popular type of gymnastics. Water is a good sedative, body weight in water is reduced. In addition, doctors note that this is the safest form of gymnastics. You can do it from the beginning of the 2nd trimester and continue until the 39th week. In addition, many doctors prescribe this type of aerobics for rapid weight gain in a pregnant woman.

Kegel Exercises

These exercises help to strengthen the urinary and intimate muscles responsible for the process of urination. It is only necessary to determine which muscles need to be strengthened. During urination, try to hold it, those who are tense at this moment, and you need to train.

Exercise scheme: tighten those muscles that delay urination for 10 seconds, then relax. Repeat the exercise 8 times. During the day, you can perform about 20 of these approaches.

These exercises will prepare the body for childbirth and help avoid tears during the birth process.

Many women during pregnancy think about whether it is possible to do exercises for pregnant women. The answer to this question for each woman is individual and only a doctor can give it. In general, breathing and physical exercises have a positive effect on the body of a woman and a child.