Exercises

Exercises for pregnant women. Exercise during pregnancy

Exercises for pregnant women - are they necessary and how safe are they? Most expectant mothers do not want to run themselves while carrying a child and dream of maintaining a beautiful figure after childbirth. All this is quite real, if you do not gain excess weight, and also keep your muscles in good shape with the help of a set of simple exercises. What loads and types of exercises are allowed for pregnant women, what are their benefits, and what are the contraindications for gymnastics?

Abdominal exercises and running should be avoided.
The pulse during physical exertion should not be higher than 150 beats per minute.
The best types of physical loads - aerobics and swimming.
If during gymnastics you feel uterine tension, tone, you should stop exercising and massage the sacrum area.
Among the most accessible exercises are regular walking, walks in the fresh air.

Physical exercise is contraindicated for pregnant women who have been diagnosed with a “threat of miscarriage” or “threat of premature birth”, and under other circumstances. Do not exercise without consulting a doctor. In addition, absolutely all pregnant women should not tempt fate until 16 weeks, when the risk of miscarriage is especially high. Each trimester of pregnancy has its own safe and effective exercises. You can study at home or enroll pregnant women in a school, where experienced instructors and medical workers will monitor the loads.

There are many positive aspects to light exercise. This is both keeping fit and good blood circulation (the risk of fetal hypoxia is reduced). Some studies show that physically active women give birth easier and faster, and get back in shape faster after childbirth.

Conventionally, a set of exercises for pregnant women can be divided into:

performed standing;
performed lying on the side;
performed while sitting.

We will give as an example some effective exercises that can and should be performed by healthy expectant mothers.

Walking in place. Movement must be calm. The muscles of the back and abdomen should not be strained. Do not lift your knees high.
Lunges forward. Put one leg far forward, the other remains straight. Do light squats.
Lunges to the side. Shift your weight from one leg to the other, trying to keep your back straight.
Place your arms bent at the elbows on your shoulders and perform slight tilts from side to side as you exhale.
Sitting in a chair, roll from heel to toe. This exercise serves as a good prevention of varicose veins and thrombosis.
Lie on your side. Bend the lower leg at the knee, and raise and lower the upper leg with a comfortable amplitude.
The same, only the movements of the foot should be circular.
Get on all fours and arch your back up. Return to starting position. You can also move your body back and forth and to the sides.
Standing on all fours, straighten one leg and lift it up. Repeat with the other leg.
The same, only sideways.

This is with regard to gymnastics for the body, and also exists for the perineum, which also needs to be prepared for the upcoming birth. Kegel exercises for pregnant women are very relevant. What are they? This is a special "warm-up" for the muscles of the pelvic floor. It helps to avoid urinary incontinence, prolapse of the organs of the female reproductive system and other consequences of childbirth. It is especially important to perform these exercises for women who have not given birth for the first time, as well as for women over 35 years old, that is, those who are already at risk for the above pathologies.

It is usually recommended to start by looking for a muscle that is just responsible for the elasticity of the perineum and vagina. In order to understand where it passes and how it can be influenced, it is necessary to try to interrupt this process during urination. Thus, you can feel this muscle. And then, in more suitable conditions, try to compress it and decompress it. It is very convenient that you can perform Kegel exercises anywhere and in any situation, and no one will notice anything.

For the first 3 months of pregnancy, I continued to do aerobics (I work as an Aerobics Instructor), limiting jumps, sudden movements and strength exercises for the abdominals.
From the 4th month of pregnancy, I left work, began to regularly visit the pool (2 times a week) and performed the following set of exercises at home 2-3 times a week.
I adhered to such a physical education program up to 8 months of pregnancy.

Both visiting the pool and gymnastics helped me a lot to overcome "pregnant" weakness and laziness, and allowed me to avoid such problems as varicose veins, constipation, back pain. During the entire period of pregnancy, I felt great!
Starting at 8 months, I stopped going to the pool (for some reason) - although I would like to continue swimming and exercising in the water until the very birth.

And in the last month of pregnancy (which will end soon!) I take daily walks on the street (an hour and a half) and continue to do gymnastics at home 2-3 times a week.

This set of exercises takes about 1 hour to complete. All these exercises can be performed at any stage of pregnancy (up to the very birth) - of course, if your pregnancy proceeds without complications.
Be sure to exercise during pregnancy! Stay healthy!

(In the photo, my pregnancy is 8 months.)

Standing exercises

Exercise 1

Standing, feet wider than shoulders, hands on hips. Turning the head to the side - 20 times.

Exercise 2

Standing, feet wider than shoulders, hands on hips. Head tilts to the sides - 20 times.

Exercise 3

Standing, feet wider than shoulders, hands on hips. Move your head up and down (look at the ceiling, then touch your chest with your chin) - 20 times.
You can add movements with straight arms up and down through the sides.

Exercises 1-3 develop the cervical spine.

Exercise 4

(Instead of a gymnastic stick, you can use any flat long stick that you have at home - a mop handle or a long piece of plastic pipe.)

Starting position - standing, feet shoulder-width apart, stick horizontally below, grip from above wider than shoulders: 1) at the expense of 1-2 - gently raise your hands with a stick up; 2) on 3-4 - twisting the arms with a stick back; 3) on 5-6 - twisting the arms with a stick up; 4) on 7-8 - return to the starting position. Run 20 times, gradually reducing the width of the grip of the stick.

This exercise works well on the muscles of the back of the body (neck and back) and prevents stoop, which during pregnancy (especially in the later stages) appears even in women with good posture.

Exercise 5

Performed with a gymnastic stick.

Starting position - standing, legs wide apart, stick behind the back in lowered hands. Tilt the body as far forward as possible, smoothly swing your arms back and up (as much as possible), return to the starting position. Repeat 5 times.

This exercise develops flexibility.

Exercise 6

Standing, feet shoulder width apart. We perform rotations with straight arms (slightly bent at the elbows) forward and backward. Repeat 20 times on each side.
This exercise develops the shoulder joints.

Exercise 7

Standing, feet shoulder-width apart, straight arms to the sides. We perform rotations of the forearms to the left and to the right. Repeat 20 times on each side.
This exercise develops the elbow joints.

Exercise 8

Standing, feet shoulder-width apart, straight arms raised to the sides. We perform torso turns left and right (as much as possible), twisting the spine. Look in the direction of travel. The pelvis is immobile. Repeat 30-50 times.

This exercise strengthens the spine.

Exercise 9

Standing, legs wider than shoulders. Hands on the shoulders. We perform tilts of the upper body forward (the pelvis is motionless), forming an angle of 90 degrees. At the same time, we spread our arms to the sides and straighten them (like a dragonfly). Repeat 20 times.

This exercise strengthens the back muscles.

Exercise 10

Standing, legs wider than shoulders. Straight arms overhead in the castle. We perform deep tilts of the upper body to the sides. With hands (fingers), when tilting, we try to touch the left or right leg (its lower part). Repeat 20 times.

Exercise 11

Standing, feet shoulder width apart. Straight arms in front in the castle (for balance) - or you can hold your hands on the support. Raise your leg to the side as high as is comfortable. Repeat 20 times for each leg.

Exercise 12

Standing, legs wider than shoulders. We perform rotations of the pelvis clockwise and counterclockwise. Repeat 20 times on each side.

Exercise 13

Standing, legs wider than shoulders, in a light semi-squat, hands on hips. We perform the "swing" of the pelvis to the left and right. Perform 2 sets of 20 times.

Exercise 14

Standing, legs wider than shoulders, in a light semi-squat, hands rest comfortably on the hips. "Swinging" the pelvis back and forth. The upper part of the body is motionless, only the pelvis works. Perform 2 sets of 20 times.

Exercises 12-14 are not only good for the pelvic region, but they also strengthen the legs and are especially important for those who plan to give birth naturally and during labor (first stage of labor) or even attempts (second stage of labor - expulsion of the fetus) will not lie down, and take other active postures (walking, squatting, vertical position in a light squat (hanging on the husband’s neck or resting his hands on the couch).

Exercise 15

Standing, legs wider than shoulders. Straight arms in front in the castle (for balance). We squat so that the hips and shins form an angle of 90 degrees. We linger in the lower position for 1-2 seconds. Perform 2 sets of 15 times.

This exercise is designed to strengthen the legs and buttocks.

Sitting posture exercises

Exercise 16

Sit on the floor between the heels (kneel and then carefully sit on the floor between the heels). Remain in this position for 1-5 minutes.

This exercise is good for the pelvic region.

Exercise 17

Exercise "Butterfly": sit on the floor, pulling your bent legs with your heels to the pelvis, and try to lower your knees to the floor, and pull your heels as close to the pelvis as possible. Stay in this position for 3-5 minutes.

This exercise helps to stretch the tissues of the perineum and the inner side of the thigh and serves as a prevention of ruptures during childbirth.

Exercise 18

Roly-Vstanka exercise: kneel, legs close to each other, hands above your head in the castle. We sit on the floor alternately to the right of the heels, then to the left of them. We do not linger for a long time at the bottom point, but immediately rise up. Repeat 30 times.

This exercise strengthens the muscles of the legs, buttocks, as well as the abdominal muscles.

Exercise 19

Squat down. Spread your legs to the sides as wide as possible, holding your shins with your palms. Keep your back as straight as possible. We perform “rolls” with the upper body, moving the body either to the left or to the right leg. Repeat 30 times.

This exercise is designed to stretch the muscles and ligaments of the perineum, which is very important in preparing for childbirth.

Exercise 20

Kegel exercises:
- Squeeze the muscles of the vagina (as if you are trying to hold back the stream of urine), count to 10 (if you can’t immediately keep the muscles contracted for so long, then you need to increase the time gradually), then relax. Repeat 30 times.

- Quickly contract and relax the muscles of the vagina. Repeat 50 times. (You can start with 10 times, gradually increasing the number of repetitions.)

- Exercise "Lift": first, gradually compress the muscles of the vagina for 3-5 accounts, then also relax for 3-5 accounts. Repeat 10 times.

It is very important to perform this exercise throughout the entire period of pregnancy! It trains the muscles of the pelvic floor and perineum, which helps to support the organs of the abdomen and pelvis with an enlarged uterus, contributes to a quick and easy delivery, and also prevents postpartum problems associated with urinary incontinence and organ prolapse.

Exercise 21

Sitting on the floor in a comfortable position (for example, on the heels) or on a chair, we perform any known exercises with dumbbells for the muscles of the arms and chest.

Exercise examples: dumbbell overhead press for triceps (pictured), dumbbell up press for deltoids, dumbbell curls for biceps. For the chest, you can join the palms in front of the chest and squeeze them with force for a few seconds. The same can be done by holding the palms at face level, above the head, in the abdomen.

Breast exercises are important to do regularly during pregnancy and after the baby is born (during breastfeeding) to maintain a good breast shape.

Exercises in the pose "on all fours"

Exercise 22

Exercise "Cat": get on all fours. Hands under the shoulders at the level of the knees, knees at the width of the pelvic bones, shoulders lowered, lower back up.

We slowly bend in the lower back, head up - the “joyful cat” pose, stretch the rectus abdominis muscles, fix the position for 10 seconds. We begin to work with the hips to the left and to the right - 5 times in each direction. Then we make circular movements with the hips - 5 full circles in each direction. Next, slowly arch your back up, head down - the “angry cat” pose, fix the position for 10 seconds. We begin to alternate poses - “joyful cat”, “angry cat”, and so on. Repeat 10-20 times.

This exercise is good for the spine and for the pelvic region. It also strengthens the muscles of the arms and back and stretches the rectus abdominis muscles.

Exercise 23

Get on all fours (support on the palms and knees). We alternately raise straight arms forward and up to the level of the head. Repeat 20 times.

Exercise 24

Get on all fours (support on the palms and knees). Raise straight legs alternately up to the level of the buttocks. Repeat 20 times.

Exercises 23-24 strengthen the back muscles. The stronger they are, the easier it is for you to carry the increased weight.

Exercise 25

Get on all fours (support on the palms and knees), then lower your hands to your forearms. Raise the leg bent at the knee up. The heel reaches to the ceiling, the angle between the thigh and lower leg is approximately 90 degrees. Repeat 25 times for each leg.

This exercise strengthens the muscles of the buttocks and the back of the thigh.

Lying down exercises

Exercise 26

We perform the “bridge on the shoulders”: lie on your back, bending your knees, and raise your pelvis, leaning on your shoulders and feet. Repeat 20 times.

This exercise strengthens the muscles of the legs and buttocks, as well as the muscles of the back and abdomen.

Exercise 27

Exercise "Bicycle": lie on your back, and with your feet perform movements that imitate cycling. Keep your feet as low as possible to the floor. Perform 4 sets of 30 times.

(Between approaches, we lie not on our back, but on our side, since it is not recommended to lie on your back in late pregnancy - an enlarged uterus in this position compresses the inferior vena cava and blood flow is disturbed.)

This exercise strengthens the abdominal muscles.

Exercise 28

Exercise "Fish": Curl your legs so that your buttocks rest on the floor, your knees are slightly apart, and your ankle is firmly on the floor. Lean back gently, resting first on your palms and then on your elbows. Gradually try to lie on your back. Hands can be located along the body or extended behind the head. Stay in this position for 1-3 minutes.

This exercise is designed to develop the flexibility of the spine. And also it helps to normalize the work of the intestines (eliminates heartburn, constipation, etc.), gives the necessary elasticity to the muscles of the abdomen and back.

Exercise 29

Lie on your side, the body rests on the forearm, the lower leg is bent at the knee. Raise the top straight leg up. Repeat 25 times for each leg.

This exercise trains the muscles of the outer thigh.

Exercise 30

Lie on your back, arms along the body. Raise straight legs up (60-90 degrees) and spread them to the sides as much as possible, slightly pressing the palms on the hips. At the bottom point, we perform 3-4 springy movements, stretching the muscles of the inner surface of the thigh.

If it is difficult to perform the exercise with straight legs, the legs can be bent at the knees (so that the angle between the torso and thigh, as well as the angle between the thigh and lower leg is 90 degrees). Repeat 25 times.

This exercise helps to stretch the muscles and ligaments of the inner thigh and prepares the body for the birth position “on the back” (during attempts and childbirth).

Stretching exercises

Exercise 31

Stretch the muscles of the neck.

Sit on the floor and cross your legs in front of you, back straight. Gently and slowly tilt your head to the right side, trying to touch your shoulder with your ear. You can lightly press on the head with the palm of your right hand. We linger in this position for 10-15 seconds.

Then we repeat the same on the left side. Again we linger in the final position for 10-15 seconds.

Exercise 32

We stretch the muscles of the back.

Sit on the floor and cross your legs in front of you, back straight. We alternately stretch our arms high - we reach for the ceiling. The body of the body should remain almost motionless, only the hands work. Repeat 5 times for each hand. Then stretch up with both hands, folding them into a lock above your head.

Exercise 33

Stretch the oblique abdominal muscles.

Sit on the floor. Bend the left leg in front of you, pulling the heel to the pelvis. Straighten the right leg to the side (to the right). Gently and slowly we tilt the torso to the right and stretch our arms to the right leg. We linger at the lowest point for 10-15 seconds. Then we repeat the same movement to the left side.

Exercise 34

We stretch the muscles of the back and inner thighs, as well as the muscles of the back.

Sit on the floor. Spread your legs to the sides as far as possible, the back is straight. Smoothly and slowly we tilt the torso forward (trying not to round the back), stretch our chest to the floor, and with our hands (fingers) we reach for the toes. We linger at the lowest point for 10-15 seconds.

The process of childbirth requires special preparation from a woman, which should be thought about from the very first days of pregnancy. Fundamental here are physical exercises, which are aimed at maintaining physical fitness and improving emotional balance.

Can pregnant women exercise?

Gynecologists are unanimous in their opinion that at any stage of pregnancy, exercises for pregnant women are simply necessary. The only thing that is very important is that all loads must be verified and thought out, as well as dictated by the duration of pregnancy and the general condition of the woman. Only in this case, sports will bring tangible benefits not only to the health of the mother herself, but also to the health of the child himself.

It would be best if the set of exercises is selected purely individually, taking into account all the characteristics of a woman. In this case, breathing will improve, the accumulation of excess weight and the formation of stretch marks will be minimized, and the overall mood will improve due to the release of endorphins. In order not to harm the woman's body, a mandatory consultation with a gynecologist will be necessary.

All provided sets of exercises are designed according to the timing of pregnancy. For daily exercises, exercise complexes are designed for periods: from the moment of conception and are calculated up to 16 weeks, then from 16 weeks to 24 weeks, the next from 24 weeks to 32. The main condition in the complex of exercises is their simplicity.

All movements should be smooth, excluding sudden movements, not allowing additional load on the abdominal cavity and not associated with jumps. A woman should feel easy and comfortable while exercising, preferably with pleasant music. If there are any painful sensations, this should serve as a good reason to stop exercising.

Charging for pregnant women in the 1st trimester

For the expectant mother, the first 12 weeks is the most important and crucial period. This is the time of cardinal changes and bookmarks in the fetus of important organs. Early terms also provide for appropriate exercises aimed at maintaining a cheerful spirit and good mood, relaxing the body, and breathing training. All exercises must be performed daily in the morning, for 15-20 minutes.

It is advisable to start gymnastics with a cross course. Next, exercises such as tilting the torso to the right and left are performed, while spreading the legs shoulder-width apart. The forward bend is the next exercise, in which an exhalation is made, and an inhalation is already taken with a return to the starting position. This exercise should be performed 5 or 6 times.

The next exercise is to put your hands on your belt and do backbends while inhaling. Exhalation is done when the body returns to its original position. The final exercise in the 1st trimester for pregnant women can be standing circular rotations, while lifting the body on toes. This exercise is quite effective, helps to avoid varicose veins and leg cramps.

Note that in the 1st trimester the greatest “charms” of an interesting situation fall in the form of nausea in the morning, terrible toxicosis, a feeling of weakness and constant fatigue, and chronic lack of sleep. Many mothers believe that this is an effective reason for not exercising. But do not succumb to such feelings, physical exercises in many cases will help get rid of the above unpleasant factors. It’s just worth overpowering yourself, and you will definitely get a positive effect from the exercises. The main thing is not to be too zealous, but to perform movements smoothly and moderately.

You can’t make jumps, increase the load on the press, because this can cause what threatens. Also exclude stretching exercises, the hormone relaxin, which is responsible for softening the ligaments, works in your body to the full extent. At the first symptoms of pulling abdominal pain or bleeding, the exercise should be stopped.

Charging for pregnant women in the 2nd trimester

The second trimester is more optimistic, during which all discomfort disappears, the emotional and hormonal background stabilizes, debilitating nausea gradually disappears, the pregnant woman feels a surge of energy and strength. A woman in this trimester simply enjoys her position and physical exercises are not a burden to her. The duration of charging is recommended for pregnant women no more than 30-35 minutes.

It is best to start charging in a sitting position, with legs crossed in front of you, while turning your head to the left and right sides. Next, you should make several leisurely turns of the body, spreading your arms to the sides. A very useful exercise for strengthening the muscles of the chest, in which you should close your palms more tightly.

It is also useful to exercise while sitting on the floor, when the buttocks are in contact with the heels. It is recommended to spread the legs a little at the knees so that the tummy does not squeeze. With arms outstretched forward, bend down and touch the floor with your forehead. By rotating the torso with a stationary pelvis, you can finish charging.

Physical exercises can be varied in every possible way. For example, use chairs or benches, ottomans, use a fitball. In the 2nd trimester, exercises for pregnant women will help improve sleep and prevent the development of edema. In addition, regular exercise will improve blood circulation, and the baby will receive both oxygen and nutrients in the right quantities. Of course, as in the 1st trimester, you should be careful about classes when you feel unwell.

Anemia, placenta previa, threatened miscarriage are contraindications. You should also stop all activities if you experience pain in the lower back or abdomen, if you see spotting brown or bloody discharge, when you feel nausea, severe fatigue, or if you have a headache. In this trimester, you should no longer do exercises in the prone position or lying on your back.

In the first case, you can provoke a circulatory disorder, which can lead to a miscarriage, in the second case, you can squeeze the vena cava, thereby provoking dizziness in yourself, and hypoxia in the child.

Charging for pregnant women in the 3rd trimester

In the 3rd trimester, a woman feels clumsiness and sluggishness, the pace of life slows down and regularity and slowness become companions, albeit temporary, of life. This period also requires special exercises, for example, charging on a special ball - fitball. Note that the exercises on it cause increased interest, the exercises are safe and comfortable. The results will not be long in coming, the work of the blood circulation and heart is normalized in the pregnant woman, the pressure decreases, the mood rises and the well-being improves.

Fitball is just a universal device that allows you to perform various exercises for the chest, for the arms, for the buttocks with the hips. It is better to start charging while sitting on the ball, swinging carefully to the left and right side. Next, alternately bend your arms, taking light dumbbells. You can also squeeze the ball with your hands while sitting on the floor in Turkish style. This exercise effectively affects the pectoral muscles.

It should be emphasized that in late pregnancy it is necessary to reconsider the intensity of exercise. All exercises performed during this period are mainly aimed at mastering breathing techniques, preparing ligaments and muscles for an early birth. In addition to the prohibition of performing exercises lying on the stomach, on the back, a ban on the position is added to them - lying on the side. This position can cause pressure from the uterus on the liver. Diagnosis of placenta previa, the threat of premature birth are contraindications for physical activity.

In addition to them, you should leave the exercises for pain in the lower back or abdomen, when bloody vaginal discharge appears. These symptoms require immediate medical attention. With a successful pregnancy, you should not forget about physical activity.

After class, it is advisable to take a walk in the fresh air, drink a glass of fortified juice. A prerequisite, which is of no small importance for a pregnant woman when performing exercises, is good health and a good mood.

Overwork during pregnancy is unacceptable. Exercise should not be the goal of losing weight. Do not forget that all classes are designed solely to prepare the body for subsequent childbirth and maintain muscle tone. In addition to charging, a woman is also recommended to perform breathing exercises.

It has long been known that with the help of proper breathing, it is possible with a high degree of probability to reduce the pain during the birth process. Naturally, a pregnant woman should take all the recommendations into service and do not forget to follow them regularly. They will serve as a kind of relaxation for her. How to breathe properly during pregnancy.

In the complex of exercises, an important place is occupied by the training of diaphragmatic breathing. Breathing should be carried out through the nose, placing one palm on the chest and the other on the tummy, taking deep breaths and exhaling accordingly. At the same time, the chest should be motionless, on the contrary, the stomach should rise when inhaling. Chest breathing is also important.

It differs from the diaphragmatic one in that in this case, the chest should rise during inhalation, and the stomach, on the contrary, should remain motionless. Every woman in an “interesting” position should take into account that sport is her best friend and it is extremely imprudent and undesirable to neglect it.

Physical and breathing exercises have a beneficial effect on the fetus, a woman should not forget about this. So do exercises, keep yourself always in good physical shape and the result will not keep you waiting.

Greetings, gentlemen and especially ladies! As you probably already guessed from the title of the note, today we will dedicate it to young mothers and their proper physical activity while in an interesting position. To be honest, this article might not exist if it were not for the readers of the project, who are familiar with the interesting situation firsthand. And exercises for pregnant women are just the topic that worries them. It was they, you, my dear ones, who asked to shed light on the issues of keeping yourself in shape during pregnancy. What came out of this casting of light, we will soon find out.

So, take your seats, it will be interesting, let's go.

Exercise for Pregnancy: Everything you need to know about fitness during pregnancy

And so it happened ... One day you found two stripes. Please accept my congratulations - you will soon become a mother, there will be replenishment in your kingdom! Motherhood is the main goal, the mission of a woman on this planet, it is through it that she is realized as a person and personality. A lady who did not give birth of her own free will can hardly be called a full-fledged woman. They live for themselves, take care of themselves, keep the figure in its original form, but let's be honest, no matter how rude it may sound, they are selfish. Of course, every woman herself decides and chooses her life path, the main thing is that it be conscious, and at the end of her life she did not have to regret the wrong choice of pill. Well, closer to the topic ...

Pregnancy is the process of sacrificing health, and sometimes physical beauty and attractiveness, of a woman in favor of another new person. It is during childbirth that women lose their original youth, beauty and collect all the additional things that are not good at all, such as: excess weight, stretch marks, diastasis, cellulite and other bad things. Here you were thin and sonorous, but passed 9 months, and your valiant forms fell off, and your beauty faded. However, what are our women good for? The fact that a certain percentage of them are not ready to put up with “deception” and in every possible way want to keep themselves in shape even during pregnancy. It was from such “form holders” that applications were received with a request to tell about the correct process of organizing physical activity for women in labor, in particular, exercises for pregnant women. All the details in a few seconds...

Of course, we will start our article from afar, from Kamchatka, because there is little useful information on the Internet for ladies in position, and the number of the latter is growing every day. Therefore, get ready for the theory, we will pour water :).

Note:
For better assimilation of the material, all further narration will be divided into subchapters.

Pregnancy stages: every woman should know

Below we describe the course of the entire pregnancy process, which on average lasts 40 weeks grouped into three trimesters. This way you will have an idea of what is happening with your child at each of the three stages. So let's start with...

First trimester (1-12 weeks)

The most eventful period during which a woman's body undergoes many changes. The most important hormonal changes affect almost every organ of a woman in labor. The main changes include:

increased fatigue, rapid fatigue;
swollen mammary glands, protruding nipples;
indigestion, morning sickness;
strong craving/aversion to certain foods;
increase in body weight (fat mass);
headache, mood swings.

As you enter the trimesters, your body, the state of the body will change, so you need to quickly make changes to your current pregnant life schedule. These include - earlier bedtime, daytime sleep, an increase in calorie intake (average for 250-300 kcal), the number of meals and a reduction in the volume of single servings. During this period, if there are no contraindications, a woman can perform special exercises for pregnant women.

Second trimester (13-28 weeks)

Usually it proceeds easier than the first, although everyone is individual. Some symptoms (nausea, fatigue) recede, but there are noticeable physical changes in your body, in particular, your stomach expands in volume and begins to bulge forward strongly. Your body (and especially the belly) inflates to provide the necessary space inside you for the growing fetus. The main changes include:

body aches - back, stomach, groin, hip pain;
stretch marks on the abdomen, chest, thighs, buttocks;
tingling of the hands, carpal tunnel syndrome;
itching of the abdomen, palms, soles of the feet;
swelling of the ankles, fingers, face.

Third trimester (29-40 weeks)

The finish line, it remains quite a bit to be patient. The child is gaining its final output mass, which makes it more difficult for a woman to breathe during this period, she has to run to the restroom more often. The latter occurs due to a critical increase in the fetus and greater pressure on the organs of the woman in labor. The main changes include:

shortness of breath, difficulty breathing;
heartburn;
haemorrhoids;
enlarged breasts, from which a water-milk fluid (colostrum) may leak;
enlargement of the navel and its protrusion;
the child begins to actively push or move down the abdomen;
the appearance of contractions;
the cervix becomes thinner and softer, which contributes to the opening of the birth canal.

Note:
In general, the course of pregnancy and the change in the composition of a woman's body can be compared to pumping air into a rubber doll. Visually (outwardly) everything is the same, only a bunch of internal bonuses are added, from which the inflatable woman is spared.

In the picture version, the process of changing the body of a woman by trimester looks like this:

Visually, you will change as follows:

So, now you know what to expect and in what trimester and, so to speak, prepared mentally :).

Now let's slowly get to the practical side of the issue, namely, physical activity in this “interesting” period. And let's start with...

Physical activity and exercise during pregnancy: is it worth the bother?

It is no secret that the process of being in an interesting position for the vast majority of women goes differently. Someone on maternity leave rushes into all serious:

late rise;
leaning on sweets;
constant stress and depression;
minimal physical activity - shopping, home cooking, walking domestic animals (not a husband :);
sticking to serials;
constant communication with friends on the phone.

However, there are also more conscious citizens (and I still think they are reading these lines now) who want to be active and keep their shape as much as possible, although they don’t quite know exactly how and what to do in such a situation. That's what we'll talk about now. The main criterion for all the actions of a woman in labor during an interesting period should be the preservation of common sense, the expediency of actions and the avoidance of extremes - this also applies to such a topic as exercises for pregnant women. A few words about the last incarnation ...

Fitness and physical activity during pregnancy - hyperactivity, which in the limit can lead to abortion and premature birth. In turn, low activity and amoebicity of a woman can lead to complications and complications of childbirth. Thus, in everything you need to look for the golden mean, namely, the optimal level of loads corresponding to your state of the body and its degree of fitness.

Note:
Numerous studies show that women who exercise moderately during pregnancy have healthier, stronger babies later on than inactive mothers.

So, the first step after you have made the decision to go to fitness (or practice at home), is the consultation of a professional gynecologist. It is his competence to assess your condition, the course of pregnancy and give the green light to a particular physical activity. Attention! Only his positive decision is a pass to self-employment. Not the advice of acquaintances, girlfriends, not your own opinion, namely medical professional.

Actually, you visited a specialist, he said that everything is fine and does not see any obstacles for your fitness classes.

And here are the cards for you. And the second step is some understanding of the benefits and dangers of certain exercises and physical activity in general during pregnancy.

Performing special exercises, a woman in labor receives the following positive effects:

the optimal level of pregnancy and the simplification of childbirth;
subsequent (after the birth of a child) effective fight against excess weight;
increase in the level of endorphins (hormone of happiness) in the blood and improve mood / well-being;
lowering the pain threshold;
increased regeneration of body tissues after childbirth and a faster process of getting into shape;
increased muscle strength and endurance, which will allow you to better cope with the newborn;
exercise can prevent gestational diabetes, which develops during pregnancy;
exercises develop not only the strength of the mother's muscles, but also the child's brain, as a result, the child of a practicing mother may be smarter than the child of an inactive mother;
babies of active moms are less prone to colic, sleep better and are therefore more calm (long live good nights!);
during training, babies in the womb of an active mother are stimulated by the sounds and vibrations during her training, which positively affects their development inside;
important point! In active mothers who were physically active during pregnancy, childbirth proceeds without third-party intervention. (including caesarean section). Statistics show that the average probability of a favorable birth increases by 40 %.

Not many mothers know, but during pregnancy, blood sugar levels jump in their body. This extra sugar is passed through the placenta to the baby, and he may gain more weight than he should.

It has been scientifically proven that physical activity and exercise during pregnancy do not give free rein to gestational diabetes, and the baby of such mothers is born with a normal weight for themselves.

It is also useful for young mothers to know about the other side of the coin, namely:

for its full development, the fetus requires more generation / consumption of water, oxygen, energy / calories by you;
hormones produced during pregnancy affect ligaments, joints and muscles (especially lower back/pelvis), as a result of which there is a greater risk of injury to them;
growth of the uterus leads to;
excess weight and its uneven distribution shifts the center of gravity of the body;
increased pressure and heart rate;
excessive loads (both in intensity and time) provide blood flow to the muscles, which reduces blood flow to the uterus and deprives it. This can negatively affect the condition of the fetus and the health of the baby;
holding your breath and various fitness belts lead to an increase in intra-abdominal pressure, which can also negatively affect the fetus;
too intense loads can cause breathing rhythm disturbance, oxygen starvation, dizziness and fainting;
excessive sweating, salt release and insufficient drinking during exercise lead to thickening of the blood and impaired delivery of nutrients / oxygen to the fetus.

: timing of classes and a list of prohibited exercises

Young fitness moms should also remember the following important gynecological instructions.

Rule number 1.

The first and third trimesters are periods when physical activity should be limited, i.e. they have a place to be, but the character must be “super lite” (both in terms of time and degree of load). Loads in the first weeks of pregnancy can lead to its termination due to the fact that the fetus is still extremely small, and the placenta has not completed its formation. In the third trimester, preparations are underway for childbirth, which is associated with a careful and careful behavior of the mother.

Thus, the following optimal time frames for incorporating exercise into your pregnant activity schedule can be outlined. Start - 4-5 week of the first trimester and before 30-31 weeks of the third trimester.

all exercises in the supine/prone position. For example, abdominal crunches, plank, reverse hyperextensions. The supine position leads to compression of the vena cava and a decrease in blood flow to the uterus and brain;
exercises that twist the waist, for example, a press on the block, cable side crunches;
shoulder/chest squat, jump squat, jump rope, regular jump jack (including from side to side), swing legs up / sideways, leg abduction in the crossover from the lower block;
cardio exercises (running on the track, ellipsoid, stepper).

All of these exercises/activities can increase fetal oxygen deprivation, tone the uterus and contribute to miscarriage.

As for the picture option, the indicative atlas of avoidable exercises during pregnancy looks like this.

Rule number 3.

The most optimal activities for a pregnant woman are:

swimming (including backstroke);
aqua aerobics;
stretching / stretching;
movements from yoga and Pilates;
group lessons with an instructor (including fitballs);
low-intensity cardiovascular activity;
walks up to 45 minutes;
walking on a treadmill (including with a slope);
stationary exercise bike.

Water has a relaxing effect on the body and has a calming effect on the fetus. Walks in the open air (especially outside the city) saturate the mother's body and, as a result, the baby with oxygen. What is especially important during this period.

Rule number 4.

In practicing yourself during this period, it is important not to overdo it, and as soon as you find the following symptoms in yourself, immediately stop the current workout. These include:

pain in the lower abdomen, pelvis;
dizziness and light fainting;
difficulty breathing, vaginal bleeding, and fluid loss;
difficulty walking;
contraction urges.

Strength exercises for pregnant women: is it possible?

We all considered light types of loads, but there are probably active mothers who want to work with dumbbells, weights and exercise machines. That's just for such "active-phytonies" we will analyze the training program called "Come on, baby!".

The technical parameters of the training are as follows:

3 power, 2 aerobic training per week;
type of training - separation of muscle groups, split;
moderate-light weights;
number of approaches 3 , repetitions 15 ;
rest time m / y approaches 1,5-2 minutes;
after training exercises on the muscles of the pelvic floor ();
total training time 50-60 minutes minutes = 5 minutes of stretching+ 5 minutes of brisk walking on the track+ 5 minutes hitch;
medium-moderate intensity (at the end of the approach, you can talk without breathing);

Note:
Performing on an ongoing basis before pregnancy and early pregnancy (first 4-7 weeks) pelvic floor exercises, in particular Kegel, will allow childbirth to proceed like clockwork. The fact is that the strengthening / development of deep pelvic muscles contributes to a more effective expulsion of the fetus. In other words, performing the Kegel exercise (and its variations) you do not have to tear your veins and push until you lose your pulse. As soon as the obstetrician gives the command, after a while you will see the result :).

The perfect workout plan for pregnant moms

Now we will analyze a specific example of a training program that takes place for a young mother who received permission for physical activity and exercises for pregnant women from her obstetrician-gynecologist

The training split itself looks like this.

Monday - chest, arms;
Tuesday - aerobic activity (swimming, 1 session in the pool;
Wednesday - legs;
Thursday - aerobic activity (swimming, 1 session in the pool;
Friday - back, shoulders;
Saturday / Sunday - rest.

In the schematic version, the training program for pregnant women looks like this.

Afterword

Today we have devoted time to ladies who are in an interesting position. I am sure that now you have a general picture of what loads and what exercises can be performed by pregnant women, which means that you can devote some time to working on your charms. Therefore, we finish reading these lines, collect belongings and ... success!

PS. Girls, how can you be in an interesting position, I wonder? Are you going to the gym or are you shy?

P.P.S. Attention! 07.06 it became possible to send questionnaires for food and drink. I will be glad to our joint work!

With respect and gratitude, Dmitry Protasov.

With a normal pregnancy, regular classes in special gymnastics are useful. In women who systematically engage in special gymnastics, childbirth proceeds faster, easier and with fewer complications than women who lead a sedentary lifestyle.

Many women do morning exercises every day, go in for various sports. You can continue to exercise during pregnancy, but you should definitely consult your doctor to find out what sports you can do.

For a pregnant woman, exercises associated with jumps and sudden movements are unacceptable. Smooth movements are recommended, designed to strengthen the respiratory muscles, the muscles of the abdomen and perineum. The total duration of classes should not exceed 10 minutes, including a 1-2 minute break. The number of exercises should correspond to the strength and training of the woman. After gymnastics, the body should be wiped with a towel moistened with water at room temperature, or take a shower, and then rub the body with a hard towel.

Physical exercises for pregnant women are shown to all healthy women with a normal pregnancy and are contraindicated in the following cases: acute stages of diseases of the cardiovascular system with circulatory disorders; with pulmonary tuberculosis in the acute phase, complicated by pleurisy; in all acute inflammatory diseases (endometritis, thrombophlebitis, etc.); with diseases of the kidneys and bladder (glomerulonephritis, nephrosis, pyelocystitis, etc.); with pathological pregnancy (toxicosis, bleeding during pregnancy, habitual abortion, etc.).

Systematic exercise helps to improve the function of the cardiovascular, nervous and digestive systems, respiratory organs, and metabolism; providing sufficient oxygen to the mother and fetus; strengthening the muscles of the abdominal wall and pelvic floor; elimination of congestion in the pelvis and lower extremities; teaching a pregnant woman to breathe correctly.

For physical exercises with pregnant women in the antenatal clinic, a specially equipped room with good ventilation is allocated. Classes are held in two ways: group and individual at home. In the latter case, a pregnant woman should visit a doctor every 10-15 days to check the correctness of the exercises.

Classes are divided into three main complexes depending on the motor capabilities of a woman at different stages of pregnancy: 1 - a set of exercises up to 16 weeks of pregnancy, II - from 17 to 31 weeks, III - from 32 to 40 weeks. With an increasing gestational age, the exercises are facilitated, their number is somewhat reduced.

Methods of gymnastics during pregnancy.

Methodical installations of gymnastics are distributed according to the periods (trimesters) of pregnancy. First trimester (weeks 1-16). The purpose of the classes is to teach a woman the skills of full breathing, voluntary tension and relaxation of the muscles, to provide optimal conditions for the development of the fetus and its connection with the mother's body, to begin the gradual adaptation of the mother's cardiovascular system to physical activity.

The first trimester is characterized by the restructuring of the body in connection with conception. Increases metabolism and oxygen demand. Insufficient oxygen supply can adversely affect the development of the fetus. During this period, there is a risk of miscarriage, so caution is required in the dosage of the load and the use of exercises that increase intra-abdominal pressure. The cardiovascular system of a pregnant woman in the 1st trimester is easily excitable, so fatigue during exercise occurs faster than before pregnancy.

In the introductory section of the classes, exercises for the distal and proximal parts of the arms and legs, static and dynamic breathing exercises, and general relaxation exercises are used. The main section includes exercises for training abdominal and chest breathing, pelvic floor muscles and abdominals. Exercises for the abdominal press are performed in the initial position lying on the back, on the side, standing, in the knee-wrist position. During this period, exercises that cause a sharp increase in intra-abdominal pressure (raising straight legs, moving from a lying position to a sitting position, sharp bends and bending of the body) should not be prescribed. For other exercises, all starting positions can be used. In the final section of the lesson, general strengthening exercises are used without the inclusion of large muscle groups, breathing exercises of a static and dynamic nature, and general relaxation exercises.

Particular care is needed during periods corresponding to menstruation. At this time, it is advisable to reduce the number of repetitions of exercises, exclude complex exercises and reduce the time of classes by 5-7 minutes.

The second trimester of pregnancy (17-31 weeks) - there is an intensive development of the fetus.

The purpose of the classes is to ensure good blood supply and oxygenation of the fetus, strengthen the abdominal press and increase the elasticity of the pelvic floor, help maintain and develop the flexibility and plasticity of the spinal column and pelvic joints, increase the adaptation of the cardiovascular system to physical activity.

In the second trimester of pregnancy, a new endocrine gland, the placenta, begins to function in the body. Gradually, the heart rate increases, the minute volume of blood increases, oxygen consumption increases, the total blood volume reaches a maximum by the 25-32nd week. This is a time of significant stress on the cardiovascular system and the highest performance of the heart. The growing need for oxygen requires maximum coherence of the functions of the cardiovascular and respiratory systems.

In connection with the increase in the uterus, the center of gravity of the body of the pregnant woman deviates anteriorly, the lumbar lordosis and the angle of the pelvis increase. In this regard, the long muscles of the back begin to experience significant static stress in the standing position. Due to the general increase in body weight and some limitation by the end of the trimester of general mobility, conditions are created for the development of flat feet, often observed in pregnant women.

It is necessary to pay special attention to training the muscles of the abdominal press, the pelvic floor, increase the mobility of the joints of the small pelvis, develop the flexibility of the spinal column and start training the long muscles of the back. All starting positions are used, except for the prone position. It is advisable to continue classes on volitional relaxation of the abdominal muscles, pelvic floor, gluteal and femoral muscles, breathing exercises with a predominant emphasis on chest breathing. At this time, it is necessary to teach a pregnant woman to relax the muscles of the pelvic floor with tension in the abdominal muscles.

The introductory section of the lesson consists of dynamic breathing exercises with participation in the movement of the hands, general strengthening exercises that do not have a special purpose, exercises to relax the abdominal muscles and pelvic floor. The starting positions are used standing, lying on your back, on your side, sitting on a chair, on a gymnastic bench. In a standing position, exercises are performed with a symmetrical load on the upper or lower limbs to maintain a stable posture. Free walking, walking with a sweeping step are used. The main section mainly introduces special exercises for the abdominal muscles, oblique abdominal muscles, pelvic diaphragm, exercises that develop the flexibility of the spinal column, the mobility of the hip joints.

In the final section of gymnastics, exercises with a gradually decreasing load are used: general strengthening static breathing, dynamic breathing with an incomplete range of arm movements, walking, relaxation exercises.

During the period of the most intense work of the heart (from the 26th to the 32nd week), it is advisable to slightly reduce the overall physical activity due to less repetition of exercises and the introduction of more exercises for static breathing and muscle relaxation. In addition, starting from the 29-30th week, exercises with simultaneous movement with straight legs should be excluded. The exercises include exercises that strengthen the long muscles of the back, in order to make it easier for a pregnant woman to hold the center of gravity shifting anteriorly, exercises to stretch the pelvic floor. Exercises for the adductor and abductor muscles of the thigh are widely used.

During pregnancy, venous pressure in the lower extremities increases. This is facilitated by a higher pressure in the veins of the uterus and a gradual compression of the pelvic veins by the enlarging uterus, which also makes it difficult for the outflow of blood from the lower extremities. Difficulty in outflow is associated with the appearance of edema on the legs in healthy women in later pregnancy. Some pregnant women experience varicose veins during this period. Given the above, the initial standing position in gymnastics should be used in no more than 30% of all exercises. The greatest number of exercises is performed in the supine position, lying on the side. However, when using the starting position lying on your back, you need to remember about the possibility in the second half of pregnancy of the syndrome of compression of the inferior vena cava by the uterus (in 15% of cases). Compression of the inferior vena cava significantly reduces the flow of venous blood to the heart, reduces the systolic and cardiac output. As a result, blood pressure decreases. Transferring a pregnant woman to a position lying on her side or with a headboard raised by 45 "relieves this condition.

Before classes in this period and in the further stages of pregnancy, you need to ask the woman every time if her health worsens in the supine position. In the presence of the syndrome of compression of the inferior vena cava, the initial position lying on the back is contraindicated.

The introductory and final sections of the lesson are built, as in the beginning of the second trimester. The main section includes exercises for the long muscles of the back, pelvic floor, oblique muscles of the abdomen (alternate movements of the leg in the supine position, turns of the body in combination with a slight tilt forward and to the side, etc.), exercises for the adductor and abductor muscles hips (crossing, adduction and breeding of legs while sitting and lying with resistance, shallow squatting with legs wide apart, swaying the torso, etc.), static breathing exercises and muscle relaxation exercises.

Third trimester (32-40 weeks) of pregnancy.

The purpose of the exercises is to stimulate breathing, maintain good peripheral circulation, combat venous congestion, strengthen the long back muscles, further increase the mobility of the spinal column and hip joints with a slight decrease in overall physical activity.

In the third trimester, the growth and development of the fetus continues, increases the belly and body weight of a pregnant woman. The abdomen is tense, the abdominal wall is stretched, the navel begins to smooth out. The diaphragm is pushed upward as much as possible, the spleen and liver are pressed against the diaphragm. At this time, when performing exercises in the position lying on the right side, the pregnant woman may experience difficulty in breathing and pressure from the bottom of the uterus on the liver. Unpleasant sensations in the right hypochondrium can occur in any starting position with any sudden movement of the body. The motor capabilities of the woman are limited, weakness of the ligamentous apparatus of the lower extremities is noted, the amplitude of movements in the hip joints decreases, the arch of the foot is somewhat flattened. The work of the heart until the 32-36th week is intense, the respiratory system is also under great stress. The excursion of the diaphragm is limited to the maximum, this period is characterized by a smaller tidal volume.

In connection with the peculiarities of this period, the overall load in the classroom decreases somewhat, the nature of the distribution of the load on the muscles changes: more exercises fall on the arms and shoulder girdle, less on the muscles of the legs. The range of motion of the lower extremities should be somewhat limited, especially flexion in the hip joints. The amplitude of body movements decreases (tilts to the sides and turns), the forward tilt of the torso is excluded. Exercise should not cause a pronounced increase in intra-abdominal pressure. Those starting positions are used that do not cause discomfort in a pregnant woman. The initial standing position is used in no more than 20% of the total number of exercises. In addition, all exercises in the initial standing position are performed with the support of the hand on the rail of the gymnastic wall, the back of a chair or bed.

Of particular importance is the development and consolidation of the skills used during childbirth: breathing with tense abdominals, relaxation of the pelvic floor muscles with tense abdominals, volitional tension and relaxation of the abdominal wall, further strengthening and increasing the elasticity of the pelvic floor. General strengthening and special exercises alternate with static breathing movements with relaxation of all muscles and with rest pauses in the corresponding starting position with voluntary breathing.

From the 36th week until the end of pregnancy, the general condition of the pregnant woman improves somewhat. The bottom of the uterus sinks, the function of the respiratory system improves, the mass of blood, the minute volume of the heart, and the speed of blood flow decrease. The tension of the heart is reduced, which is a protective reaction of the body, aimed at maintaining the reserve capacity of the cardiovascular system by the time of delivery. There is frequent urination and difficulty emptying the bowels.

In gymnastics, breathing exercises are used with an emphasis on the chest type of breathing, exercises and starting positions that help to relax the long muscles of the back and abdominal wall, exercises that strengthen the muscles of the arch of the foot (in the initial position sitting and lying down). The focus is on exercises to relax and stretch the pelvic floor muscles and exercises that increase the mobility of the sacroiliac joints, hip joints and the lumbar spine. In the last two weeks before childbirth, it is advisable to introduce into the complex of physical exercises those exercises that the pregnant woman will perform in the first stage of childbirth. In addition, it should be taught to accept various starting positions and move from one to another without much effort and high energy costs. The skill of deep rhythmic breathing and the skill of relaxing the necessary muscle groups in any possible starting position continue to improve.

In the last 3-4 weeks, exercises for the abdominal muscles in the initial position lying on the back are excluded.

In the introductory section of the lesson, exercises are used that increase peripheral blood flow in the upper and lower extremities, static, dynamic breathing exercises, mainly with the movement of the arms and partly of the body, exercises to relax individual muscle groups. All exercises related to the load of the pelvic floor, breathing with tense abdominals, deep chest breathing, exercises to increase the mobility of the sacroiliac joints, hip joints and spinal column, as well as exercises performed in the first stage of labor should be included in the main section of the lesson . The final section is static breathing exercises, general strengthening exercises for the upper and lower limbs and relaxation.

Thus, gymnastics in the third trimester leads to stimulation of respiration, blood circulation, fight against congestion, stimulation of the function of the intestines, increase in the elasticity of the pelvic floor, strengthening the tone of the muscles of the abdominal wall, increase the mobility of the sacroiliac joint, hip joints, spinal column. Physical exercises are carried out in parallel with the psycho-prophylactic preparation of pregnant women for childbirth and are an indispensable element of the system of physio-psycho-prophylactic training conducted by the instructor physician of the antenatal clinic,

COMPLEX OF PHYSICAL EXERCISES RECOMMENDED FOR PREGNANT WOMEN

1. Starting position lying on your back, legs moderately bent at the knees. Hands up behind the head - inhale, hands down along the body - exhale.

2. Starting position kneeling. Hands to the sides - inhale, hands down - exhale.

3. Starting position lying on your back. The knees are brought together by the hands, while there is resistance (exercise for the muscles of the pelvic floor).

4. Starting position lying on your back. The knees move apart, while the hands show resistance.

5. Starting position lying on your back. The legs are bent at the knees. Bridge with lifting the torso up with an emphasis on the feet and shoulders - inhale, lowering the torso - exhale.

6. Sitting position on the floor. Spread your legs to the sides - inhale, shift - exhale.

7. Standing position at the support. Alternate lifting of the legs bent at the knees.

8. Starting position lying on your back. Lifting on the hands up - inhale, slowly lowering - exhale.

9. Starting position kneeling, hands on the waist. Turning the torso to the sides - inhale, return to the starting position - exhale.

10. Starting position standing with legs slightly apart, hands behind the head. Tilt forward - inhale, straighten - exhale.

11. Starting position standing with legs slightly apart, hands on the waist. Bending the torso to the sides - inhale, straightening - exhale.

12. Starting position standing at the support. Alternate leg abduction to the side - inhale, return to the starting position - exhale. After several exercises, change the leg

13. Starting position standing at the support. Raising the leg bent at the knees up - inhale, lowering - exhale.

14. Starting position standing at the support. Alternate free swing of the legs. Leg forward - inhale, abduction back - exhale.