Sports for pregnant women at home. Sports for pregnant women

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

"The most beautiful figure - a pregnant woman!" Familiar saying? Of course, everything is so, and no one will argue with this. But the fair sex strived, strive and will strive to look stunning. And for this, first of all, you need to keep yourself in good physical shape, and the period of bearing a baby is no exception. There are sports for pregnant women. They are nothing out of the ordinary. These are types of sports activities, the main requirement for which is a moderate level of difficulty and a minimum load on certain muscle groups.

Which do you prefer?

Sports for pregnant women are swimming, cycling, hiking. Let's take a closer look at them.

Swimming

The benefits of swimming in the pool, in particular swimming, are difficult to underestimate. Water contributes to the maintenance and relaxation of the whole body, the so-called feeling of weightlessness arises - a state in which every pregnant girl will feel most comfortable. Expectant mothers are allowed to swim during the entire gestation periodfetus.

Cycling

Such a sport for pregnant women is an ideal option for keeping fit for those who know how to ride two-wheeled vehicles. However, pregnant women are strictly prohibited from cycling alone due to the fact that coordination is impaired, difficulties may arise when climbing onto a bicycle and descending from it. Remember this, do not overestimate your abilities, because this can lead to a fall, which, in turn, is dangerous not only for you, but also for the baby.

It's another matter if there is an exercise bike. Sports for pregnant women on it are both useful and absolutely safe.

Walks

Walking has a beneficial effect on the general condition of the expectant mother. You should start with walking for short distances, gradually increasing them. It is allowed to walk up to 4 km per day at a moderate pace in the first and second trimesters and up to 2 km at a slow pace in the third trimester.

Running

Pregnant women are allowed to run, but after consulting a doctor. If the process of bearing a fetus proceeds without complications, then this sport for pregnant women is also suitable for you. Otherwise, you will have to give up running.

Forgot what?

Sports for pregnant women may include table tennis and golf. They do not pose any danger, but they do not carry much benefit either.

Equestrian sports, ridingwater skiing is contraindicated.

Bowling for pregnant women is quite acceptable, but in later periods requires caution, as there is a high probability of spinal strain. In addition, the sense of balance in expectant mothers is disturbed, which means it will be difficult to throw balls.

Sport for pregnant women, which involves skiing, is more acceptable in the early stages, provided that the gestation proceeds normally, without complications. In the later stages, such classes are not recommended, since there is a huge risk of falling, which can be fraught with undesirable consequences.

Studies at home

If you need a swimming pool for swimming, two-wheeled transport for cycling, then for some physical activities you need only the desire of the woman herself. Fitness, aerobics, yoga, gymnastics are great sports for pregnant women at home.

Sports for pregnant women: trimester exercises

First trimester. Mostly all exercises should be aimed at normalizing and developing a sense of coordination, which deteriorates noticeably during the period of gestation.

Standing exercises

• Starting position: head tilted, upper limbs relaxed. Exhale. Raise your head and take your upper limbs behind your back, put on the floor - inhale. Tilt your head to the right / left - exhale. Take the starting position, exhale. Duration: 3-6 times.
• Starting position: right and left hand in front of you, keep your fingers in a fist. Inhale. Relax the hands of the upper limbs, performing shaking movements 7-8 times. Exhale. Do no more than 6 times.
• Starting position: fingertips touch shoulders. While inhaling at a slow pace, bring your elbows together in front of your chest, then raise them as high as possible and throw them back so that the upper chest section bends. Take the original position again. Exhalation. Perform 3-6 times.
• Starting position: feet shoulder width apart. Half squat, moving your hands down and back. Exhale. Get up - inhale. Do the exercise 4-12 times.
• Starting position: legs apart shoulder-width apart, hands of the upper limbs are connected behind. Take your hands down so that the thoracic part of the spine bends, at the same time retract the anus. Inhale. Return to starting position. Exhale. Perform a maximum of 15 times.
• Starting position: feet shoulder width apart, arms raised. Lean forward, pushing the upper limbs forward as well. Relax your shoulders, bend your back, hang your arms down, giving them complete freedom. Take the initial stance. Do 4-6 times.

Seated exercise

Starting position: spread the lower limbs wide, hands on the belt. Touch the toe of the right foot with the left hand. Exhale. Take original position. Inhale. Repeat the same steps, alternately changing hands. Perform 4-10 times

• Starting position: legsstraight out in front of you. We pull the socks forward, and then in the opposite direction, straining them. In this case, the heels should be in the same position. Do starting from 4 times, gradually increasing the load, but the maximum number should not exceed 9 times.
• Starting position: sitting, rest your hands on the floor, bringing them behind your back. To breed and reduce the limbs without lifting them from the floor surface. Duration: 4-8 times.
• Starting position: sitting, put the upper limbs on the belt. Stretch your toes out in front of you, bringing your feet together. Turn the body in one direction or the other 4-5 times.
• Starting position: sitting position, hands laid back. Leaning on the upper limbs, put one foot on the other. Rotate the right foot to describe the circle clockwise and in the opposite direction 4-5 times. Return to original position. Duplicate the algorithm of actions with the other leg.

Sports for pregnant women in the first trimester has a positive effect on the well-being of the expectant mother and is performed for the following purposes:

• ensuring the body's normal response to changes that occur in it due to gestation;
• ensuring optimal functioning of the cardiac and respiratory systems;
• preparation of the abdominal muscles and dorsal muscles for future load and static efforts.

What's wrong?

Sports for pregnant women (1st trimester) should exclude exercises aimed at pulling up the body. The duration of sports activities should begin with a fewminutes and gradually increase, in fact, as well as the number of exercises.

Prenatal sports (2nd trimester)

Exercise number 1 - "Walking". Everything is very simple, you need to walk in place or in a circle. Spread your arms at your sides - inhale, point down - exhale. Duration - about 20-30 seconds.

Put your hands on your belt. Take a few steps on the toes, the same number of steps on the heels, on the outside of the foot and with tucked toes. Perform no more than 60 seconds.

Steps with long lunges and circular movements of the arm. For one lunge, you need to do two circles - forward and backward.

Standing exercises

• Starting position: feet shoulder-width apart, hands down. Spread your arms to the sides. We take the right leg back, stretching the toe, - inhale, put the leg down, lower our hands - exhale. Duplicate the algorithm of actions with the left limb. Do 3-6 times.
• Starting position: stand with feet shoulder-width apart, arms down and relaxed. We make circular rotations with the shoulders. The shoulders should be involved in synchrony, and the arms should be completely relaxed. Perform 3-12 times.

Seated exercises

• Starting position: legs are straight, slightly apart, toes stretch to the ceiling. Make an attempt to touch the floor with the outer arch of the foot. In this case, the heels should not move. Do the same, trying to put the inside of the foot on the floor. Perform 6-16 times in each direction.
• Starting position: sitting, hands back. Leaning on your hands, place your right footto the left. Describe the circle (circular rotations) with the foot of the right limb to the left and right 4-5 times. Take the original position. Repeat the action algorithm with the other leg.

Exercise in a horizontal position

Starting position: lying on the side, the left hand supports the head, the lower limbs are bent. Rotate the straightened left leg in a circle along the maximum possible amplitude in the clockwise direction and against it 7-8 times. Break - 25-30 seconds. Lie on the other side and load the right leg

Sports for pregnant women (2nd trimester) consists of the above physical exercises, the implementation of which includes goals such as:

• ensuring proper blood supply to the fetus;
• breath stimulation;
• as a prophylactic against varicose veins on the legs;
• developing flexibility;
• relaxation.

Sports for pregnant women in the third trimester. Standing exercises

• Walking in place, spread your arms to the sides - inhale, lower - exhale. Do no more than 25 seconds.
• Starting position: feet shoulder width apart, feet turned to the sides, hands on the line of the belt. Do semi-squats, pushing your arms forward and directing your knees in different directions. Do 6-8 times.
• Starting position: feet shoulder-width apart, arms down. Extend the upper limbs to the sides. Take one leg back on the toe - inhale, put your foot down, lower your arms - exhale. Do the same with the second leg. Perform 3-6 times.

Exerciselying down

• Starting position: lying on your back, knees bent, the foot of each leg rests on the floor. Perform pelvic lifts by spreading your knees. In this case, the muscles of the perineum should be relaxed as much as possible. Do 3-6 times.
• Starting position: lying on your back, arms along the body. While inhaling, spread the lower limbs to the sides as far as possible. Exhale. Perform 4-8 times.
• Starting position: horizontal on the back, arms at the sides. Bend your arms at the elbows, tensing the muscles of the arms as much as possible, and fingers into a fist. Hold the tense state for 10-20 seconds, then relax and lower to the floor. Perform 3-6 times.
• Starting position: lying on your back, feet shoulder-width apart. We pull the toes of the limbs towards ourselves, strongly straining all the muscle tissues of the legs. Hold the tension state for 15-20 seconds. Get into a relaxed state. Perform 3-6 times.

The system of exercises for pregnant women during the 3rd trimester may include other exercises aimed at the development of a particular muscle group, and do not pose a danger to mommy and her unborn baby.

Physical training for pregnant women in the third trimester is necessary for:

• reinforcing skills to breathe deeply and rhythmically while playing sports;
• improving exercises that are consistent with the provisions that a woman takes during childbirth.

Sports for pregnant women should bring pleasure, not take away the last strength! Remember this and don'toverwork yourself with loads.