Exercise for pregnant women in the 1st trimester: recommendations and contraindications

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

Pregnancy is the most amazing, exciting and delightful stage in the life of every woman. Two hearts are beating in one body, and even the ever-growing weight of the body does not overshadow this joy. In order not to have to restore your he alth and figure for many months after childbirth, you need to think from the very beginning and take care of maintaining your shape, healing yourself and your baby.

Exercise for pregnant women in the 1st trimester and beyond does not include strength training or prolonged exercise. But if a woman went in for sports, then you should not stop exercising because of pregnancy, and, conversely, if she led a fairly measured rhythm of life, then it is time to start doing exercises for her he alth and the he alth of the child.

Benefits of exercise

Why exercise during pregnancy in the 1st trimester? What is the use of them? A woman's body goes through many changes during pregnancy.(hormonal background, psychological state, mood, metabolism, weight). They are all natural, but they are easier to tolerate if you eat right, exercise, and do special exercises for pregnant women in the 1st trimester.

The benefits of exercise are obvious. If it is reasonable to approach them, then throughout the pregnancy a woman will be guaranteed:

• Pregnancy and childbirth without complications.
• When you gain weight, excess fat does not accumulate.
• Improves blood circulation in the body.
• More joyful and positive mood, as physical activity is associated with the production of hormones of joy and happiness.
• Reduces pain.
• Reduce toxicosis.
• Reducing the risk of fetal oxygen deprivation.
• Return to the previous (prenatal) form as soon as possible after childbirth.

Current stereotypes

There are a number of persistent myths-delusions in society regarding exercises for pregnant women in the 1st trimester, here are the main ones:

• The first myth. At the beginning of pregnancy, any sports exercises are contraindicated for a woman. This is a huge misconception. If there are no contraindications for gymnastics, exercises are very useful for pregnant women in the 1st trimester, as they prepare the body for the upcoming load, train the lungs and heart, and maintain muscle tone. Doctors say that the effect of classes is more effective if they are started as early as possible.
• Secondmyth. At the beginning of pregnancy, you can not limit yourself to sports. Of course, pregnancy in the first trimester is not yet visible, the stomach is not rounded, but the woman is already pregnant, therefore, she is already responsible for another life that has arisen in her. Therefore, all exercises for pregnant women in the 1st trimester must be agreed with the gynecologist. In addition, you will most likely have to say goodbye to professional sports during the “interesting situation”, and completely exclude cardio, strength exercises, running and jumping.
• The third myth. Stretching and yoga are the best for all pregnant women. This is also an erroneous misconception, since there are many types of yoga and exercises. Among them there are special complexes for pregnant women, which can be performed from the first days. But most yoga poses are contraindicated for pregnant women, they can injure a woman and lead to a threatened miscarriage. Therefore, you need to be careful when choosing a set of exercises for pregnant women in the 1st trimester, but it is better to consult an experienced trainer or instructor.
• The fourth myth. The more intense and more exercise, the better for the body. It's a delusion. The most appropriate approach to physical training during pregnancy is moderate daily exercise, which consists of breathing exercises, light stretching exercises and exercise therapy. In addition, if a woman did not lead an active lifestyle before pregnancy, then it would be optimal for her to exercise every other day for 20 minutes, and the best for her would be swimming and walking.

Contraindications

Despite the obvious benefits of exercise, there are contraindications that a woman should be aware of in order to prevent the development of negative consequences. Restrictions or contraindications to gymnastics for pregnant women in the 1st trimester:

• Inflammatory processes and infectious diseases in the body.
• Increased body temperature.
• Chronic diseases of the heart, liver, kidneys.
• Severe toxicosis.
• Threatened miscarriage.
• Uterine bleeding.
• Any intensity of pain in the lower abdomen.

What exercises are recommended to do

At the beginning of pregnancy, a pregnant woman's physical activity should include the following:

• Hiking daily at a leisurely pace.
• Daily breathing exercises.
• Several times a week - water aerobics.
• Dancing (if there are no contraindications).
• Fitball exercise.
• To strengthen the muscles of the chest, back, legs - stretching exercises.

These are the most optimal exercises that are suitable for almost all pregnant women, they will improve mood and well-being, while not harming either the woman or the baby.

How to do exercises correctly

First of all, they are performed in a good mood and with normal he alth. In addition, the following rules should be followed:

• Perform classes at a calm pace.
• Exercise on the press, as well as squats and tilts can not be done.
• Stretching exercises should be performed very carefully, as ligaments and tendons in an interesting position are very easily injured.
• It is forbidden to perform any strength exercises, as well as running and jumping.

Breathing exercises

Exercise is best done every day. It is necessary to make the stomach, chest and diaphragm 6 breaths and exhalations. Stretching each to a count of 8.

One of the most effective exercises is deep breathing. It is necessary to sit down, straighten your back, inhale the air so that the chest does not rise, but expands as much as possible. Exhale so that the ribs close again.

No less useful is breathing with the stomach, it is necessary to protrude the stomach as much as possible at the moment of inhalation and retract it while exhaling.

These exercises will help you better open your lungs and tune in to positive thoughts.

Complex of basic exercises for pregnant women

So, the best home exercises for pregnant women in the 1st trimester:

• In a standing position, legs should be slightly apart, the back should be straight, arms hanging freely along the body. On the count of 5, take a deep breath, on the count of 7 - exhale, repeat the breathing exercise 10 times.
• Within a minute - walking in place, which must be combined with walking on toes (about 30 seconds).
• Stand in a standing position, arms outstretched to the side. While inhaling, you need to raise your left hand and rightleg up, as you exhale, lower them, alternating legs and arms, repeat 5 times.
• Half squats with simultaneous abduction of hands back. Perform slowly, 5 times.
• Close your hands behind your back. When inhaling, bend back slightly, while exhaling - return to the starting position, perform 8 sets.
• Half forward bends - 6 reps.
• Exercise for the chest - standing with a straight back, connect your hands in front of you with your palms at chest level. While inhaling, press your palms against each other with some effort, while the chest muscles should tighten. Complete 8 sets.
• Exercise "cat" - on all fours, head down. While inhaling, round your back like a cat, while exhaling, return to its original position. Perform 8 reps.
• Lying on your back, knees bent, feet resting on the floor. On exhalation - raise the pelvis, linger in this position, while inhaling return to its original position. Perform 8 reps.

Morning workout of the joints

Immediately after waking up and before breakfast (or an hour after it), it is necessary to warm up the joints. It is better to start with walking in place (1 minute), then tilting the body from side to side, bending back. Then proceed to warm up the legs and arms in all joints. Perform each exercise 10 times.

Fitball

This projectile has become very popular among pregnant women, as it helps to perform a huge amount of exercise, relieve pain symptoms, and helps prepare for childbirth.

Fitball exercises for pregnant women (1 trimester) have practically no contraindications, but before you start, you should consult your doctor. Most Popular Exercises:

• Sitting on the ball, make circular rotations of the pelvis.
• Sitting on the floor, put the ball between your legs and try to squeeze it with your legs as hard as you can.
• The same movement must be done, only lying down.
• Kneeling down, lie down on the ball with your chest, wrap your arms around it and rock slightly from side to side.

The main rule is not to overexert yourself, do a maximum of 5-6 exercises, and no discomfort.

Stretching

At the end of the class, it is recommended to do a light stretching exercise for pregnant women (1 trimester). Sit on your knees so that the buttocks rest on the heels. Stretch your arms forward and try to reach the floor with your forehead. Then relax. Do the exercise several times.

Sitting on the floor in Turkish style, lean on the floor with your right hand, stretch your left hand to the right and in the opposite direction, repeat about 10 times.

Holding on to the back of a chair, take the ankle of the leg and pull it towards the buttock, change legs. Do 5-6 sets.

Kegel Exercises

One of the common complexes is Kegel exercises. They are aimed at strengthening the muscles of the perineum and increasing their tone, which will facilitate the course of childbirth and prevent ruptures. Kegel exercises can be performed from the first days of pregnancy and anywhere.

• Squeeze the muscles of the perineum, as if stoppingurination process.
• Perform contraction of the perineal muscles as if pushing something out.
• Gradually tighten the muscles, and also gradually begin to relax them.

Exercises can be started at home, lying on your back, and getting used to them - anywhere and anytime

Yoga

Yoga exercises for pregnant women in the 1st trimester help maintain good he alth and prepare the body for subsequent trimesters and childbirth. These exercises are safe for women, they have no contraindications. For those who do not have the opportunity to perform yoga exercises for pregnant women (1 trimester) in the gym, there is a huge amount of literature that describes in detail the poses that are suitable for each trimester, and the rules of breathing, as well as methods for applying yoga in childbirth. process.

Some 1st trimester good postures:

• Table posture - strengthens muscles and develops balance. Get on all fours in a table pose, while inhaling, raise your leg parallel to the floor. Extend your toes as you exhale. The neck should be in line with the spine, then take a slow breath and extend your arm parallel to the floor, stretch your fingers and exhale. Then return to the table pose. Then repeat with the other leg and arm. You can repeat the exercise 3-4 times on each side.
• Puppy pose with straight arms. The pose helps to fight toxicosis, relieves pain in the uterus, and stretches the muscles of the thighs. Get on all fours, thenstretch forward so that the arms are fully extended, while the elbows should not touch the floor. The pelvis can be lowered onto the heels. Stay in this position for about a minute, then return to the original position.
• Children's joyful posture relieves nausea, thigh muscles stretch. Lie on your back and grab your feet with your hands. In this case, you need to feel how the spine is stretched. Hold the pose for about a minute, then lower your feet to the floor and rest.
• Pose of the dancer king. The pose allows you to stretch the muscles of the thighs and opens the chest. The lungs expand, and the body is better enriched with oxygen. Lie on the floor, on your side, bend your knees and grab the right ankle with your right hand through your back, linger in the pose for a minute and return to the original pose.

Classes in the pool

Exercise for pregnant women (1 trimester) in the pool is the most effective way to prepare the body for childbirth. In water, all movements become light and weightless, the body rests.

The following exercises can be done in the pool:

• Noisy inhales and exhales over water.
• Doggy breath on water.
• Holding the side with your hands, swing your legs in different directions.
• Hang on your hands, holding on to the sides, bend your knees.
• Holding the sides from the back with your hands, perform the “bike” exercise.
• Imitate foot movements as if a toad is swimming.
• Exercise "asterisk". Lie on the water with your back and spread your arms and legs in different directions.

Recommendations

Moderate organizationsports activity, if there are no contraindications, did not harm anyone. If there is no desire to do exercises, you can go dancing or swimming. In addition, the following rules must be observed:

• During sports, do not overheat and do not overexert.
• Drink as much water as possible.
• Work out best a few hours after eating.
• Do all exercises slowly, avoid shortness of breath.
• Stop exercising at the slightest sign of pain.
• Avoid physical activity on those days that would be "critical" if not for pregnancy. Doctors believe that it is on these days that the threat of miscarriage increases greatly.
• Respiratory gymnastics should be practiced every day, this skill must be mastered from the very beginning of an interesting situation.

Pregnancy is not a disease, but a special time in every woman's life. But this does not mean that all 9 months it should lie exclusively in a horizontal position. Physical education helps prepare for childbirth, improves well-being and mood.