home › Steroids › Workouts for pregnant women 1st trimester at home. Fitness for pregnant women by trimester. Is it possible for pregnant women to play sports and gymnastics at home. Exercises for the back and spine during pregnancy

Workouts for pregnant women 1st trimester at home. Fitness for pregnant women by trimester. Is it possible for pregnant women to play sports and gymnastics at home. Exercises for the back and spine during pregnancy

Movement is life. This statement is familiar to almost everyone, and no one questions it anymore. But, unfortunately, today more and more people choose a sedentary lifestyle, but good physical shape is important for everyone, especially pregnant women.

In our society, pregnancy itself is perceived not as a natural state, but as a disease. Accordingly, a pregnant woman is obliged to behave like a patient: she needs rest and, in general, she must avoid any stress. But this is not entirely the right approach.

A pregnant woman should not completely give up exercise; it is enough to simply limit it. However, walking, walks in the fresh air, and also gymnastics for pregnant women will only benefit her.

Gymnastics for pregnant women are special sets of exercises designed taking into account the loads permissible for pregnant women. There are a huge number of different complexes aimed at solving specific problems and designed for different situations.

You can do gymnastics for pregnant women at home on your own, or you can do it with an experienced trainer. The main thing is to follow the simplest safety rules.

The first thing to remember is that pregnancy itself is not a reason to give up physical activity, however, unfortunately, during pregnancy there are various complications and pathologies in which exercise may indeed be contraindicated.

Therefore, before you start doing gymnastics for pregnant women, you need to consult your doctor. He should tell you whether the activity is acceptable in a particular case, and also help you decide on the appropriate set of exercises.

In addition, do not forget that different exercises are suitable for different periods. This is due not only to acceptable physical activity, but even to basic convenience. From trimester to trimester, a woman’s belly grows, and many exercises in later stages are simply impossible to perform. Therefore, there are gymnastics for pregnant women in the 1st, 2nd and 3rd trimesters.

Pregnant women worth avoiding Abdominal exercises, jumping, and also do not use any strength training equipment during training.

If during exercise a woman feels unpleasant sensations, for example, pain or a pulling sensation in the abdomen, or her pulse becomes too fast, then the exercise should be stopped immediately and be sure to consult a doctor again. A rapid heartbeat during exercise may indicate excessive exercise.

You should not immediately start doing the exercises at full strength. Especially if the woman was not particularly trained before. It is better to increase the load gradually.

All movements of a pregnant woman should be smooth, gradual, and in no case sudden. If you need to lie down or, conversely, sit up from a lying position, then you need to do this gradually and carefully.

Breathing exercises for pregnant women

Before starting to get acquainted with physical exercises for pregnant women, it is worth talking about breathing. Breathing exercises for pregnant women are necessary for a number of reasons. First of all, proper breathing helps you relax and calm down, and this skill is extremely important for a pregnant woman. She has absolutely no use for various stresses and nervous tensions.

In addition, the ability to control your breathing is very useful for a woman during childbirth. The correct breathing rhythm is the easiest and most natural way to relieve pain from contractions. And it won’t hurt to relax at this moment either. It’s not for nothing that any school for expectant mothers always covers the topic “Breathing exercises during childbirth.”

Proper breathing is also useful for a woman during pregnancy exercises, which is why you need to start with breathing exercises. In addition, proper breathing and breathing exercises help improve blood circulation in the placenta, which means the baby will receive more oxygen.

Today the most popular is breathing exercises for pregnant women with Svetlana Litvinova. The beauty of this gymnastics is that it is simple and understandable, and most importantly, it is designed according to the needs of the mother and child.

Breathing exercises:

Chest breathing: place your hands on your ribs and inhale air through your nose as deeply as possible. In this exercise you need to breathe, of course, through your chest. After the chest is completely filled with air, you need to exhale slowly;
Diaphragmatic breathing: in this exercise, one hand should be placed, as in the previous one, on the ribs, and the other on the stomach. We take a quick breath through our nose, the diaphragm should go down and stick out the stomach. Then exhale through the nose or mouth. Between breaths you need to take a short pause of 1 second;
Four-phase breathing: First you need to inhale through your nose: 4-6 seconds, then you need to hold your breath for 2-3 seconds, exhale: 4-5 seconds, and hold again. In this way you need to breathe for 2-3 minutes;
Dog breathing: you need to get on all fours and stick out your tongue. Then we begin to breathe like a dog: through the mouth, and as often as possible.

For the first few times, it is better to do all the exercises only 2-3 cycles, then gradually increase the duration of the sessions. In general, this gymnastics is enough 10 minutes a day.

Breathing exercises are no less popular. Strelnikova, although initially this set of breathing exercises had nothing to do with pregnancy: it was intended to develop the voice and vocal cords.

However, it has shown its effectiveness in many other situations, including during pregnancy.

Positional gymnastics for pregnant women

Positional gymnastics is very useful for pregnant women. It is also designed keeping in mind the needs of a pregnant woman. The task of positional gymnastics is to prepare a woman’s body and her muscles for childbirth, as well as help during pregnancy. Therefore, positional gymnastics is aimed at training the muscles of the back, abdomen and pelvis, as well as the perineum.

Cat: Starting position - on all fours. First, round your back and lower your head as far down as possible, and then vice versa, lift your head up and bend your back as much as possible;
Butterfly: You need a net on the pier, bend your legs and connect your feet. Hands should be placed on your knees. Using your palms, press lightly on your knees to feel a slight stretch. Please note that there should be no pain;
Twists: You can sit or stand as desired. The body must be turned first to the left, then to the right, opening your arms to the sides. The pelvis should be motionless during this exercise;
Kegel exercises: this exercise is aimed at developing the muscles of the perineum. It helps you learn to control these muscles, as well as make them more resilient and elastic. It is done simply: you need to try to tense your muscles, as if you were trying to stop urination, and then relax them.

Fitball for pregnant women

Gymnastics for pregnant women using a fitball is no less effective. Exercise on a ball is easier and more effective for pregnant women. Please note that in the first trimester of pregnancy, loads should be minimal. If you have never exercised before pregnancy, then you should not start at all until the safer, second trimester.

Hand exercises:

Sit on the floor, spread your legs wider and place them on the floor. Take small dumbbells weighing no more than 1 kg in your hands and lower them along your body with your palms facing forward. Without lifting your elbows from your body, begin to alternately bend your arms at the elbows and straighten them back. 6 - 8 repetitions for each hand;
The starting position is the same, but the arms should be turned towards the body and slightly bent at the elbows. Raise your arms up to shoulder level and lower them back. 6 - 8 repetitions;
Sitting on the ball with your feet wide apart, bend your body slightly forward. Place one hand, empty, on your knee, and the other, holding dumbbells, bent at the elbow 90 degrees. Pull your shoulders and elbow back. Start straightening and curling your arm with the dumbbells. 6 - 8 repetitions on each hand.

Chest exercises:

Sit on the floor, fold your legs cross-legged, take a phytoball in your hands. Your arms should be bent and your elbows pointing out to the sides. You need to press on the ball with your palms, trying to squeeze it. 10 - 15 repetitions;
Sit on the ball again and take dumbbells in your hands. Bend your arms at right angles in front of you, in front of your chest. Without straightening your elbows, move them to the sides and bring them back. 10 - 15 repetitions.

Exercises for legs and buttocks:

Lie on your back, bending your right leg and placing your foot on the ball. The left one is also bent, but stands on the floor. Straighten your right leg, roll the ball forward, and then bend your leg again. You can make circular movements with your foot. 6 - 8 repetitions with each leg;
The starting position is the same as in the previous exercise. The left leg, free from the ball, is active. You need to make the same movements as if you were pedaling a bicycle. First in one direction, and then in the opposite direction. Then switch legs. 6 - 8 repetitions;
The original is the same. Raise your left leg, free from the sword, bend at the knee so that the shin is parallel to the floor. Rotate your foot in one direction or the other, and then change legs. 6 - 8 reps.

Gymnastics for pregnant women on a ball is also good because it prevents the occurrence of varicose veins, which often develops in pregnant women who do not pay attention to physical activity. The reason for this is the increased load on the legs.

Knee-elbow gymnastics for pregnant women

Starting from week 20, doctors can advise a woman to do decompression or knee-elbow exercises for pregnant women. Of course, you can’t call it gymnastics in the literal sense of the word, but the benefits a pregnant woman’s body receives when performing one single exercise are very great.

What's the point? It’s simple, you first need to get on all fours, and then lower yourself onto your elbows, and stand like that for 5 minutes to half an hour. Gynecologists advise taking this position several times a day. What are the benefits of the knee-elbow position?

By the second trimester, the uterus of a pregnant woman is already quite impressive in size. And it puts a lot of pressure on the organs surrounding it. If a woman stands in the above position, it automatically relieves pressure on the kidneys, bladder and ureters, intestines and other internal organs.

Gymnastics for pregnant women by trimester

As already mentioned, gymnastics for pregnant women should be different at different stages. It is not difficult to understand why this is so. After all, different processes occur in a woman’s body at different times, which means the approach must be individual. The beauty of this set of exercises is that it is also suitable for those women who have not previously taken special care of their physical condition.

Exercises for the first trimester

The complex begins with a short warm-up:

As you inhale, lift your shoulders up and lower as you exhale.
Also, as you inhale, move your shoulders back, and as you exhale, move your shoulders forward;
Make circular movements with your shoulders forward and then back;
Tilt your head first back and forth, then from side to side;
“Roll” your head over your shoulders, chest and back, alternately in both directions.

After finishing the warm-up, you can begin the main set of exercises:

First, walk in place for 1-2 minutes;
While continuing to walk in place, bend your elbows and move them back, and then bring them together in front of your chest. The exercise is also performed for 1 - 2 minutes;
Stand up straight with your back straight. Place your hands on the back of your head and bring your elbows together in front of you. Then, while inhaling, spread your elbows to the sides, and as you exhale, return to their original position. 6 - 8 repetitions;
Place your feet shoulder-width apart and place your hands on your waist. As you inhale, turn your body to the side and raise your arms; as you exhale, return to your original position and do the same in the opposite direction. 3 - 5 times;
Sit on the floor, stretch your legs forward, and place your hands on the floor behind your back. As you exhale, bend your legs, and as you inhale, spread them apart, bringing your feet together. As you exhale, bring your knees together again, and as you inhale, lower your legs to the starting position. 6 - 8 repetitions;
This exercise can also be done while sitting. Hands rest on the floor on opposite sides of the body. Slightly laid back. You need to put your left leg on top of your right, and start making circular movements with your foot in both directions, and then take the starting position and do the exercise with the second leg. 5 reps with each leg;
Lie on your side, put your hand under your head, legs extended. Bend your knees and pull them towards your stomach as you exhale, while inhaling, straighten your legs again. 3 - 4 repetitions.

Final part:

Lying on your back, bend your knees and place your feet on the floor. Without raising your head from the field, lower your chin to your chest, while doing so, the back of your neck should be tense. As you exhale, press your shoulders to the floor, spread your arms to the sides, close your eyes;
Then lower your feet to the floor one by one. Stretch and tense them, spread your toes slightly to the sides;
Take a deep breath, and at the end of the exhalation, press your back, buttocks and the back of your head into the floor as hard as possible.

Exercises for the second trimester

Since the woman’s condition stabilizes in the second trimester, you can allow yourself slightly greater loads and more complex exercises. This is reflected in this complex. The warm-up and finishing part can be the same. Main part:

2 - 4 minutes of slow, calm walking in place;
Stand up straight, raise one arm up. The second one - take it aside. As you inhale, lift one leg back without bending it at the knee, and as you exhale, return it to the starting position. Repeat with the second leg. 3 - 4 repetitions;
Stand up straight. Squat down slightly, move your arms back, then return to the starting position. 4 - 6 repetitions;
Stand up straight. Take your hands back and clasp them together. Lower your arms and arch your chest forward, then return to the starting position. 4 - 6 repetitions;
Sit on the floor and spread your legs, put your hands on your waist. As you exhale, try to touch the toe of your left foot with your right hand, and as you inhale, return your hand to your belt. Then repeat the exercise with your left arm and right leg. 4 - 6 repetitions;
The cat again, as you can see, we can’t live without it. 4 - 6 repetitions;
Get on your knees, then lower your pelvis onto your heels, resting your hands on the floor. This movement is done while exhaling. Then move your hands behind your back and lift your hips off the floor, supporting yourself with your hands. This is done while inhaling. Return to starting position. 3 - 4 repetitions;
Lie on your back, bend your knees and extend your arms along your body. As you inhale, lift and spread your legs, and as you inhale, place your feet on the floor. 3 - 4 repetitions;
Again 2 - 4 minutes walk.

Exercises for the third trimester

In the third trimester, breathing exercises become especially important. But it is better to reduce the intensity of training again. It is very important to do the exercises slowly, smoothly, calmly, without sudden movements. In this complex, the exercises partially repeat the first 2 complexes.

2 - 4 minutes walking in place;
Perform exercise No. 3 from the complex for 1 trim;
Complete exercise No. 6 from the complex for the 1st trimester;
Sit on the floor, put your hands behind your back and lean on the floor. Move your left hand to your right with a turn of the body, repeat the exercise in the other direction. 3 - 4 repetitions;
And again a cat, she will accompany the woman throughout her pregnancy;
Get on all fours. As you exhale, sit on your heels, and as you inhale, return to all fours. 2 - 3 repetitions;
Lie on your side, bend your lower arm at the elbow and place it in front of you, extend your upper arm along your body. As you inhale, leaning into the floor, lift your upper body, as you exhale, return to the starting position for 2 - 4 repetitions, then turn to the other side;
Complete exercise No. 7 from the complex for the 1st trimester;
2 - 4 minutes of slow, calm walking.

Gymnastics for breech presentation

All types of gymnastics listed above are aimed at preventing complications and preparing the body for childbirth. What should those women who have already encountered any complications do? There are also specific types of gymnastics for pregnant women. In particular, gymnastics for pregnant women with a breech presentation of the fetus.

Usually the fetus itself takes the correct position: with its head towards the exit of the uterus. However, in some cases the baby ends up in a sideways or pelvic position. Usually, women are explained that up to 36 weeks the baby can roll over on its own, and are offered special gymnastics to help him with this.

To achieve the result, you will need the same knee-elbow position. It is the starting point for all corrective gymnastics exercises.

Get back to the starting position. Inhale as deeply as possible, and then exhale equally deeply. 5 - 6 repetitions;
Next exercise: while inhaling, begin to lean forward, try to touch your chin to your hands, and then return to the starting position. All movements should be done slowly and smoothly. 4 - 5 repetitions;
Raise one leg to the side and straighten it. Touch the toe of your foot to the floor and return your leg to the starting position. Repeat the exercise with the second leg. 3 - 4 repetitions with each leg;
The only exercise that is done not from the knee-elbow position, but while standing on all fours, is the cat that is already familiar to you.

This gymnastics for pregnant women is performed from 30 weeks to 37-38 weeks. You need to do the exercises 2 times a day, after meals, after 1-1.5 hours.

There is another method of influencing the position of the fetus. There is only one exercise, and it is performed before meals 3 times a day. You need to lie on the bed and slowly turn onto your right side. Lie like this for 10 minutes, and slowly roll over to the other side and lie for another 10 minutes. Repeat 3 - 4 times.

Is it possible for pregnant women to exercise?

Exercise has a positive effect on a child's development, which has been proven by research. They reduce the risk of hypoxia, improve the fetal heartbeat, reduce the risk of stress and even the tendency to obesity. So why not dedicate nine months of your life to living a healthy lifestyle?

The expectant mother experiences benefits at every turn:

And what is especially important for many is that they quickly return to their slim shape after childbirth!

Physical education program for pregnant women in the 1st trimester

“I’ll study!”– if a woman who has never squatted suddenly decides to plunge into fitness after conception, this is commendable, but also dangerous. The ligamentous apparatus relaxes under the influence of the hormone relaxin. The body of a pregnant woman in the first trimester is “slightly loose” and tender. You can harm yourself by not knowing the technology.

The body of a pregnant woman experiences changes from the first days, which is expressed by fatigue, a feeling of painful weakness, heartburn, constipation, and pain in the mammary glands. Physical activity will give you more energy. The first trimester changes the body slightly, so you need to take advantage of it.

Beginners should start with walking and swimming, and the second trimester can be devoted to moderate exercise.

To begin with, you can get acquainted with the transverse abdominal muscle, which lies deep under the “cubes” and is responsible for the strength of the muscle corset. It is activated by deep breathing, when the chest expands as you inhale, and the stomach tightens as you exhale and is held tight for several seconds.

It is important to breathe deeply and slowly to fully control the transverse abdominis muscle. Repeat 50 times a day, regardless of what trimester of pregnancy you are in.

The pelvic floor muscles are located in the groin, extending from the front of the pubic bone to the base of the spine. They provide bladder control and often loosen after childbirth.

The muscles are strengthened with simple exercises: place one hand on the stomach, the other on the buttocks, breathe normally, relax the whole body.

To find the muscles, try to imagine stopping the flow of urine. You can strain and contract your muscles at work, on the bus, or while sitting in front of the TV 50 times a day.

A more difficult but effective way is to practice deep squats to strengthen the buttocks and stretch the ligaments. You can squat, placing a thin rolled towel under your heels so that your shin remains in a vertical position and your pelvis does not twist.

Then the load will go to the buttocks, which need to be strengthened.

Workout in the first trimester: basic exercises

Squats with a turn. Stand up straight, take 2-3 kg dumbbells in your hands. Bend your elbows so that the dumbbells are at chest level. Tighten your abdominal muscles, move your pelvis back and lower yourself as if there was a chair behind you. Keep your chin straight, chest open, and shoulder blades pulled together. Slowly rise up and turn around, as if looking over your shoulder. Repeat 15-20 times, do two approaches.

You can simplify the exercise in several ways: squat on a chair and get up from it, do not pick up dumbbells, squat with a slight amplitude.

Raising bent arms to the sides with dumbbells. The expectant mother needs strong arms and shoulders to lift and carry her baby. Take dumbbells in your hands, bent at the elbows and pressed to the ribs. Stand straight, place your feet shoulder-width apart. Raise your arms to the sides, pointing your elbows up. Slowly lower, trying not to bend your back and perform the movements measuredly and deliberately without jerking. Repeat 15-20 times, do two approaches. To simplify the exercise, you need to take less weight. To make it more difficult, add a second movement – the press up.

Work on the abs occurs on all fours to engage the transverse muscle and pelvic floor. Stand with your palms under your shoulders and your knees under your hips. The back should be straight, without bending, the top of the head stretches forward and does not tilt upward. Inhale deeply and expand your chest, squeezing your shoulder blades closer together, and as you exhale, tighten your abdominal and pelvic floor muscles. Hold for 10-15 seconds without arching your back. Repeat 15-20 times, do two approaches.

Each trimester, weight increases and shades appear, so it is useful for women to do calf raises to train their calves and prevent varicose veins.

Physical education program for pregnant women in the 2nd trimester

The second trimester is considered the most favorable for a woman, since toxicosis passes, health improves, and the fetus has not yet become so large as to interfere with movements.

What can you do?

Swimming, walking, yoga adapted for pregnant women, excluding strong bending and bending. It is useful to work out the back muscles and muscle corset.

Superman on all fours is a useful exercise that activates the transverse abdominis and pelvic floor muscles. Performed with a neutral back, with the tailbone tucked toward the navel and the shoulder blades pressed against the spine.

Alternately, you need to tear off and extend your right arm and left leg parallel to the floor, and vice versa, maintaining balance and not allowing the pelvis to deviate. Do 15-20 repetitions, alternating hands, two approaches.

Raises the pelvis to the table position. Sit on the floor, bend your knees and place your feet on the floor. Place your palms behind you, fingers pointing to the sides. Raise your pelvis until your back and hamstrings form a straight line. Tuck your tailbone, squeeze your buttocks. Do 15-20 repetitions, two approaches.

Supported plie squats. Place your feet slightly wider than your shoulders, with your toes turned slightly to the sides. Squat down, keeping your torso straight, spreading your knees to the sides. Slowly and as deeply as the stretch allows. Return to a standing position, repeat 15-20 times, do two approaches.

Reverse push-ups on the floor. Sit on the floor, bend your knees and place your feet on the floor. Place your palms behind you, fingers facing forward. Bend your elbows, lean your back to the floor, and straighten your arms to return to a sitting position. Repeat 15-20 times, two sets, to prepare your hands for the stress of motherhood.

Physical education rules for pregnant women for the 3rd trimester

The third trimester is a time to reduce stress, as the body becomes heavier and more clumsy due to the growing belly. You can do simplified yoga without complex exercises that require flexibility in the lower back.

Mountain pose - stand up straight, bend your knees slightly, tuck your tailbone to tighten the abdominal area. As you inhale, stretch your arms up, and as you exhale, fold them over your chest in a namaste greeting.

Triangle pose. Stand straight with your feet more than shoulder-width apart. The toe of the right foot looks straight, the foot of the left foot is turned to the left. Bend your left leg, placing your hand on your thigh to support you in a lunge, and stretch your right arm up. Hold the pose for five cycles of inhalation and exhalation.

Get on all fours, and while inhaling, carefully arch your back, lifting your tailbone higher. Exhale, round your back as much as possible, tucking your chin to your chest and your tailbone to your navel. Repeat 5-10 times.

Pregnant women can and should take care of their posture, as it suffers due to a shift in the center of gravity. Sitting on a chair with a straight back, bring your shoulder blades together 10 times in three approaches. Then clasp your hands and stretch them in front of you, lift them up, slightly arching your upper back, return to the starting position and repeat 10 times. Stand against the wall, slightly bending your knees so that your lower back and shoulders are pressed to the surface. Bend your elbows, sliding along the wall, straighten them above your head. Repeat 5-10 times.

Pregnancy is not a disease. But, nevertheless, many forget about this, trying to avoid physical activity. But all doctors and special literature strongly advise performing light but very important exercises for expectant mothers. Their importance is difficult to overestimate, since they contribute to the proper development of the child and the improvement of the well-being of the woman herself. Just 10–20 minutes of exercise daily will increase tone and prepare the body for future childbirth.

Basic rules of training

There are some rules for doing physical activity:

Never overdo it. What is important in training is not the achievement of any sports performance. The main goal of a pregnant woman is to improve her mood and maintain muscle tone.
Don't exercise with a full stomach. At least 2 hours must pass after eating.
Choose suitable clothing that does not restrict movement, made from natural fabrics.
Be sure to consult your doctor! In case of some pathologies of fetal development or diseases of the mother (threat of miscarriage, uterine tone), complete rest is needed.

The main methods of physical activity will be breathing exercises, exercise for the hips, as well as those aimed at preventing varicose veins. From your workout routine, exclude exercises that involve the abdominals in one way or another. In the early stages, this can lead to spontaneous abortion. And now you still won’t be able to achieve a flat stomach. Do not make sharp bends. Don't lift heavy objects. All movements should be aimed at making the woman feel the muscles working.

The entire complex of gymnastics should be performed slowly, without causing fatigue. It would be good to organize them in the fresh air, except when the temperature outside is below zero. Even if classes take place in a room, be sure to ventilate before starting. Always rely on how you feel at the beginning of your workout. If a woman is worried about toxicosis or headache, it is better to postpone the lesson.

Warm-up

Before starting the workout itself, do some simple preparation:

walk in a circle for 2-3 minutes, making circular movements with your shoulders;
next, swing your arms up and down;
placing your hands on your waist, roll from heel to toe and back;
take a deep breath, raise your crossed arms up, and as you exhale, slowly bend down and lower them.

It would be good to take a contrast shower before class and rub your body skin with a rough washcloth. This procedure will increase blood flow to the surface of the skin and open the pores. Drink enough fluids. For pregnant women, exercise can be difficult. Even in the absence of power loads, you can sweat. To prevent dehydration, drink one glass of water before your workout and continue as needed. Always take breaks if you are tired. When doing exercises for pregnant women in the 1st trimester, you need to gain strength before bearing a child and giving birth, and not get completely tired.

Fitness for expectant mothers

Classic elements of fitness - jumping, active walking - are of no use to pregnant women. Therefore, it is necessary to use its most gentle and accessible forms. Here are the most effective and simple elements:

Breathing exercises. To perform it, stand level on a hard surface, lower your arms down, and spread your legs shoulder-width apart. Repeat deep inhalation and exhalation 10–15 times according to the Pilates principle: while inhaling, imagine that there is a balloon between the ribs. When you take air into your lungs, you need to inflate it; when you release the air, the balloon deflates.
Stretching exercises will help childbirth go quickly and painlessly. They are very relevant for pregnant women. Sit with your buttocks resting on your heels. Then, extend your palms forward and try to touch the surface with your forehead. Perform 10–15 times. You can perform it as a warm-up, and in between other exercises.
Strengthening the pelvic muscles. In a vertical position, bend your knees with your feet shoulder-width apart. Make five rotations with your pelvis in one direction, then in the other. The palms should rest on the hips.
Strengthening your breasts will prevent deterioration in its appearance and reduce the number of stretch marks. Standing, straighten your shoulders, place your feet shoulder-width apart. Next, bend your elbows, holding them in front of you. Clasp your palms and press firmly on them as you inhale. As you exhale, relax your arms and turn your palms towards you. Repeat 10 times.

Gymnastics in the first trimester

Devote just 15–20 minutes every day to light physical activity at home. You can do gymnastics at home, after sleep or in the evening. Start when you have the strength and desire. But regularity must be observed in any case. The complex is quite simple; it can be performed without prior preparation.

We train the pelvic muscles

Squats are considered an excellent workout for the pelvis. Spread your legs hip-width apart and lean on a stable object. The back of a chair, armchair, high table or wall will do for this purpose. Taking a deep breath, slowly squat down, bending your knees and turning them slightly outward. The heels should remain firmly pressed to the floor. The back remains straight, the head is raised. Always look straight ahead and try to feel the tension in your inner thigh muscles. As you squat, lift the weight with your heels, trying to lift them off the floor. Even if you fail to do this, the attempt itself is already good training. Perform at least 5-6 times.

Strengthening the lower back

If you have a fitball at home - a large rubber ball - you can greatly strengthen your lower back and improve blood supply to this area. Lie on the floor and place your feet on a fitball. Straighten your arms and place them on the floor along your body. Holding the fitball with your feet, lift your pelvis off the floor. You need to hold this position for 2-3 seconds, then slowly lower it to the starting position. Repeat at least 10 times.

Maintaining abdominal elasticity

The oblique abdominal muscles play the role of a prenatal bandage. They support the ever-growing fetus. Let the stomach practically not increase in volume in the first three months. But after 2-3 months, trained muscles will help avoid stretch marks in this area and reduce the increased load on the back. Standing, move your legs together, spread your arms to the sides. Shift your body weight to one leg and bring the other forward. Then return to the starting position. Do the same with the second leg. Perform 5 approaches.

Prevention of varicose veins

Circular rotations of the feet will help to effectively drain blood and lymph from the legs. This prevention of varicose veins is very important when carrying a child. As a woman’s weight increases, the entire load will fall on her legs, which will lead to increased pressure in the blood vessels. To prevent the development of the disease, regularly exercise your legs:

while sitting or standing, rotate your feet alternately for 5 minutes with each leg;
walk on your toes and heels alternately for 2–3 minutes;
walk on the outside of your foot.

You can increase efficiency if you walk not on a flat floor, but on special rugs that you can even make yourself. The main thing is to make the surface uneven. To do this, you can even scatter pebbles, beads or other small, non-sharp objects on the floor.

For a healthy woman with a normal pregnancy, physical activity is extremely beneficial. Statistics show that physically prepared, trained expectant mothers, in comparison with those leading a sedentary lifestyle, endure pregnancy more easily, and their labor is less protracted and, as a rule, occurs without any complications.

Permissible physical exercises during pregnancy include both regular morning exercises and various sports that a woman could have practiced before. However, it should be clarified here that in each specific case, the degree of load and intensity of training must be agreed upon with the doctor managing the pregnancy.

A group of physical exercises prohibited for all expectant mothers during pregnancy are all kinds of jumping, intense strength training, as well as exercises that involve performing sudden movements.

In order not to harm either yourself or the child’s health, the training should take place at a calm pace, and the set of exercises should be performed smoothly and without jerking. The number of repetitions and approaches depends on individual preparedness, but in general it is believed that the duration of the lesson should not exceed 45 minutes (however, 15-20 minutes a day will be enough for some).

It's best to break your workout into ten-minute intervals, followed by a one- to two-minute break. At the end of the lesson, it is optimal to rub yourself with a towel soaked in cool water, or take a shower and then rub with a hard towel.

What are the benefits of gymnastics for pregnant women in the 1st trimester?

The first trimester of pregnancy is a rather difficult period when a woman is just getting used to her new condition, and her mood is often subject to sudden changes due to hormonal storms raging in the body. In addition, in the first 12-14 weeks the risks for the unborn child are high, because it is in the period up to 12 weeks that the maximum number of spontaneous miscarriages occurs.

In connection with all of the above, gymnastics for pregnant women in the 1st trimester should not be too intense. To a greater extent, it can be used as an effective means of combating increased irritability and bad mood.

At this stage, all loads on the abdominal muscles are excluded, since they can easily provoke a miscarriage (in the first couple of months, the attachment of the embryo to the uterine mucosa is quite weak and unreliable, so even a minimal load on the abs and abdominal wall can be fatal). But exercises that help strengthen the hips and pelvic floor muscles, as well as various types of breathing techniques, can be performed without fear of harming yourself and your unborn baby.

What exercises can pregnant women do in the 1st trimester?

Answering the question about what exercises pregnant women can do in the first weeks and months of pregnancy, experts offer expectant mothers a fairly simple complex, which includes the following elements:

Back bends from a position with emphasis on the palms and knees (the exercise helps relieve fatigue from the lower back muscles);
Hanging on the horizontal bar for 30-40 seconds for each approach, while your legs must be lifted off the floor (the exercise relieves back pain and helps unload the spine);
Squats;
Bends to the sides from a sitting position. Starting position – sitting with a straight back and legs spread pelvis-width apart on a fitball or chair. The tilt is performed while exhaling with the arm extended to the side, the back remains straight. When returning to the starting position, inhale (4-5 bends in each direction);
Rolls on a fitball. Starting position: sitting on a fitball and holding it with your hands. As you exhale, step your feet forward and roll down to the level of your shoulder blades, keeping your torso on a line parallel to the floor. Then you need to return to the starting position, holding onto the ball (4-5 repetitions);
Breathe deeply. Starting position – sitting with a straight back and legs spread pelvis-width apart on a fitball or chair. It is necessary to inhale air in such a way that the chest does not rise, but expands as much as possible. As you exhale, the ribs close again;
Belly breathing. This exercise involves maximally protruding the abdomen during inhalation and retracting it as you exhale. Starting position – standing, with hands joined with palms at chest level;
Circular rotations of the pelvis. Feet shoulder-width apart, knees slightly bent, hands on hips. Rotation is carried out 4-5 times in each direction;
Smooth leg swings to strengthen the oblique abdominal muscles. Standing, legs together, arms spread to the sides, one leg must be moved to the side, then back (crossed), again to the side and forward (4-5 repetitions with each leg).

Gymnastics for pregnant women in the 1st trimester: Kegel exercises

One of the most recommended exercises during pregnancy is Kegel exercises. They are aimed at strengthening the muscles of the perineum and increasing their tone, which, in turn, can significantly ease the course of labor and avoid ruptures. During the period of bearing a child, the body of the expectant mother experiences a double load, so all muscle groups urgently need help and training. And intimate muscles are no exception. Kegel exercises are good because you can perform them practically without interrupting your daily routine and literally from the first days of pregnancy. Gymnastics for pregnant women in the 1st trimester involves including the following exercises in the complex:

Muscle contraction as if in an attempt to stop the process of urination;
Pushing exercise (muscles tense as if at the moment of defecation);
“Elevator” - intimate muscles tense gradually with added tension “as you climb to the next floor.” When the tension reaches its peak, a period of the same gradual relaxation begins, which seems to resemble moving down an elevator (this exercise is the most difficult, and you should start it only when the first two have been mastered).

You can start doing Kegel exercises during pregnancy at home, lying on your back or side, and, once you get used to them, even in the office, on a walk or in a cafe.

Gymnastics for pregnant women in the 1st trimester: rules for performing physical exercises

Gymnastics for pregnant women in the 1st trimester must be performed taking into account the following requirements:

You can’t start training while hungry;
Clothing must be correct - wide and not interfering with movement, made of breathable materials;
For safety reasons, exercises should not be done on slippery floors;
If you feel fatigue or discomfort (weakness, pain, breathing problems, tachycardia, etc.), you should stop doing the exercise;
You should not do gymnastics on too hot days.

Summarizing the above, it should be emphasized once again that gymnastics for pregnant women in the 1st trimester is recommended to be performed with extreme caution, and the training should not be unnecessarily long and exhausting.

Text: Oksana Klenova

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You found out that you are pregnant, and your first emotions are joy mixed with excitement. Many different questions arise in my head (especially if this is the first pregnancy): what is happening in my body, what is possible, what is not, how to maintain my health and give birth to a healthy baby, how not to gain a lot of excess weight, how to eat, how to breathe, how to sleep, who to listen to, who not to listen to, and so on.

Relax, take a deep breath and calm down. Today we will answer some of your questions and cover the topic of health and fitness for pregnant women, tell you what you should pay special attention to and how to modify exercises to suit your new condition.

Changes in a woman's body during pregnancy

During pregnancy, a woman's body experiences many transformations, ranging from mood to changes in the hormonal system, metabolic rate and weight gain.

All these changes are natural, and don't worry about extra pounds on the scale. Maintaining a healthy lifestyle will make it easier to endure ongoing changes in the body and general emotional state: a nutritious balanced diet and exercise or special gymnastics for pregnant women.

Even if you have never played sports before, now is the time to start!
Exercise during pregnancy have a number of advantages:

training will have a beneficial effect on both your health and the health of your unborn baby;
when gaining weight, excess fat will not accumulate;
after childbirth, you will quickly return to your prenatal form;
The pregnancy will be easier and the birth itself will be easier;
pain will decrease;
during training, blood circulation will improve, the body will be enriched with oxygen;
hormones that improve mood are released;
Overall, you will feel better, and your baby will be healthier, more active, and more capable in sports and academics in the future.

Features and contraindications for exercise during pregnancy (1st trimester)

Pregnancy is divided into three trimesters. In the first trimester, the fetus is very sensitive to negative external stimuli; all vital systems and organs are formed.

Before you start training, be sure to consult a doctor, do an ultrasound, all kinds of tests - make sure you have no absolute contraindications, which may be asymptomatic and not bother you in any way. Such contraindications include:

heart disease affecting hemodynamics;
decreased lung compliance due to restrictive diseases;
multiple pregnancy.

In addition to absolute ones, there are also relative contraindications, which should also be considered carefully. It could be:

sedentary lifestyle before pregnancy;
smoking;
anemia;
arrhythmia;
extreme obesity or underweight;

orthopedic restrictions;
uncontrolled hypertension;
uncontrolled type 1 diabetes;
hyperfunction of the thyroid gland;
epilepsy.

Should stop immediately if At this time something happened to you:

bleeding;
headache or dizziness;

chest pain;
any discomfort.

Recommendations for training in the first trimester of pregnancy

If all medical indicators are normal, provide yourself with the support of a trainer and start exercising.

Exercises in the first trimester of pregnancy

You can often hear the opinion that physical exercise is contraindicated for pregnant women in the first trimester, and the expectant mother needs to lie down and fold her legs.

This is a big misconception: pregnancy is not a disease, and The more active the mother’s lifestyle, the easier the birth will be and the healthier the child will be. Useful exercises include stretching, walking, etc.

Start your morning with breathing exercises and do exercises for pregnant women on a fitball at home. Pay special attention to strengthening your back - this will come in handy over the next nine months.

A set of exercises for pregnant women in the first trimester

This simple set of exercises will help you keep your muscles toned, your weight normal, and your mood elevated.

Inhale to the count of 5;
Pause for count 3;
Exhale on a count of 5;
Pause for the count of 3.

Then close the left nostril with the index finger of your right hand, inhale with your right, exhale through your left nostril, blocking the right with the thumb of your right hand. Take six such inhalations and exhalations, change hands and repeat the manipulations: inhale through the left nostril, and exhale through the right.

This breathing will help you better open your lungs, fill them with oxygen, and also distract you from routine activities and tune in to training.

Joint warm-up

After breathing exercises, you should do a warm-up. This can be walking in place for one minute, bending the body to the sides, forward and bending backwards, rotating the legs at the hip, knee and ankle joints, rotating the arms at the shoulder, elbow joints and hands. Approximately ten repetitions on each side.

This exercise will help strengthen your leg muscles and open your pelvis.

Holding the back of a chair, spread your feet wider than shoulder-width apart, with your toes pointing outward. Moving your pelvis back, slowly do ten maximally deep squats. Concentrate on doing and breathing. Inhale at the bottom and exhale at the top.

This exercise will help strengthen your pelvic and oblique muscles.

Holding the back of the chair with your left hand, swing your right leg back, then move your leg to the right side and diagonally move your leg forward to the left. Return the leg to the starting position, repeat ten times, rest, repeat the same with the other leg. Concentrate as much as possible on muscle work, avoid inertia.

This exercise will help strengthen your gluteal muscles and inner thighs.

Lying on your side, legs straight (the lower leg can be bent at the knee), lean on your elbow. As you exhale, slowly lift your leg up, and as you inhale, slowly lower it down. Perform 10 times on each side.

Side plank

This exercise will strengthen your oblique abdominal muscles.

Lying on your side, bend your knees and rest your upper body on your elbow. Top hand behind head or at waist. As you exhale, lift your pelvis off the floor a few centimeters, and as you inhale, return to the starting position. Repeat ten times on each side.

This exercise will help strengthen your pectoral muscles.

Take a knee-wrist position on the floor. The knees are located exactly under the pelvis, the hands are slightly in front and wider than the shoulders. Take a breath. As you exhale, bend your elbows to the sides and try to touch your chest to the floor. Repeat ten times.

Exercise will help strengthen your back muscles.

Starting position: standing on all fours. Inhale, and as you exhale, pull your right leg back and your left arm forward, without bending your lower back and try not to lean too much towards your supporting leg. Return to the starting position. Do ten reps on each side.

Cat

This exercise will relieve tension and fatigue from the back and make the spine more flexible.

Take a knee-wrist position on the floor. The knees are directly under the pelvis, the hands are under the shoulders, the back is in a neutral position. Inhale, bend, stretch your chest and chin up.

Do not bend too much in the lumbar region, do not allow pain. As you exhale, round your back as much as possible and pull your chin towards your chest. Do ten such repetitions.

The exercise will help relax your calves and ankles, and can be performed in any convenient place and at any time.

Sitting on a chair, lift your feet off the floor. Pull your socks towards you, away from you. Perform rotational movements left and right. Place your feet on the floor and lift your heels off the floor as much as possible, standing on your tiptoes. Perform 10 repetitions for each exercise.

Exercises for pregnant women on a fitball (1st trimester)

Fitball has become very popular among pregnant women because it makes it possible to perform many exercises, helps relieve pain symptoms in the spine, and can become a faithful assistant in preparing for childbirth.

Exercises during pregnancy on a fitball (1st trimester) have almost no contraindications, but before you start training, you should ask your doctor for permission.

Here are some exercises:

Feet shoulder-width apart, hold the ball in straight, outstretched arms. Bend forward and to the sides.
While sitting on the ball, make rotational movements with your pelvis in one direction and the other.
Lying on the floor, place the ball between your legs. Squeeze the ball using pulsating movements.
Lying on the floor, place one foot on the ball, the other bent at the knee and firmly planted on the floor. Slowly roll the ball back and forth.
Use the ball as a chair while watching TV. Rotate your pelvis while doing this.
Be sure to do exercises to relax your back. To do this, on your knees, lie with your chest on the ball, hug it with your arms and sway slightly from side to side.

Follow moderation, do not overexert yourself, perform three to four repetitions of each exercise. Remember - you should not feel discomfort of any kind.

Stretching

After training, it is important to stretch your muscles at a calm pace. This will help relax them and return their heart rate to their pre-workout state.

Sitting on the floor, cross your legs in Turkish style, resting your right hand on the floor, stretch your left hand to the right and in the other direction. Repeat ten times, pausing at the maximum stretch point.
While in the same position, place your right hand between your shoulder blades, and with your left try to reach your right hand, stay in this position.
Stretch your legs forward, straighten your back, bend slightly at the lower back and bend over.
Holding the back of a chair, grab the ankle of your right foot and pull your heel toward your buttock.

Exercises for pregnant women (1st trimester) video

Check out the exercises during pregnancy (1st trimester) in the video provided. You will learn how to warm up better and more effectively, look at the correct technique for performing exercises, breathing and the number of repetitions.

Pregnancy is a difficult and responsible period in the life of every woman. Follow our recommendations, and your pregnancy will be smoother, the birth itself will be easier and your return to prenatal form will be faster. Enjoy this period, meet every day with a smile and love.

What exercises do you include in your workouts? Share your impressions in the comments.

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