Exercises for the gestation period of 25-32 weeks

1. I. p. Feet together, hands on the waist. Within 1-2 minutes walk around the room, breathing is deep, rhythmic. Then go up on your toes and walk another 1-2 min. You can alternate such a step with a heel. Also useful are

steps on the inner and the outer side of the foot, this helps prevent flat feet, which is not uncommon in expectant mothers.

Wait 30 seconds with calm, take a deep breath and exhale.

2. JP of the feet together, hands on the waist. Follow the steps with a high knee lift. Keep an eye on the knee slightly to the side. Otherwise, the big belly will become an obstacle to doing this exercise. Continue walking for 1-2 minutes.

3. I. n. Legs together, hands on the waist. Make a lung forward with your right foot, squat slightly on your right foot, pull up your left leg, straighten up. Repeat forwards, but with your left foot. Perform the exercise for 2 minutes, depending on your well-being.

4. Stem of the foot on the width of the shoulders, hands on the waist. Squat down and walk around the room with a "duck" gait for 1-2 minutes. Hold your hands behind your elbows. This exercise is very useful for pregnant women, since it well strengthens the pelvic floor muscles involved in childbirth.

After the warm-up, we pass to the basic exercises:

5. The stitch of the leg is the width of the shoulders, the arms are on the waist. On the inhalation, take the straight leg back and put it on the toe, while at the same time the straight arms raise

upwards. On exhalation, take the starting position. Repeat the exercise 10 times. Then do the exercise for the left foot.

6. Stem of the foot on the width of the shoulders, hands along the trunk. Perform rotational movements with your hands in the shoulder joints, first forward, and then backward for 2 minutes. Hands remain free to hang along the trunk.

7. Inflammation of legs on width of shoulders, hands on waist. On exhalation, look back behind your right shoulder, while taking your right right arm back. On inhalation, take the starting position. Repeat the exercise 7 times, and then execute it with a turn to the right.

8. The stitch of the legs together, the left arm on the waist, the right hand holds on the back of the chair, standing on the side. Raise the left knee up and sideways so that the stomach does not bother you. Grasp the left lower leg with your left hand and pull the knee even higher. Then take the original position. Repeat the exercise 10 times. Then do the right leg exercise.

9. AI lying on the floor, legs bent at the knees, hands along the trunk. On exhalation, lift the pelvis up and strain the muscles of the buttocks, hold it for a few seconds. Then slowly return to the starting position - inhale. Execute the exercise 10 times.

10. AI lying on the back, arms along the trunk, heels of straight legs lie on the chair. Take the toes out as much as possible outward, then inside. Exercise for 2 minutes.

11. The pier sitting on the floor, legs straight, hands resting on the floor behind the back. On exhalation, bend your knees, then spread your knees apart so that they are as close to the floor as possible. On inspiration, connect the knees and return to the starting position. Repeat the exercise 10 times.

12. I.P. standing on his knees, hands on his belt. On exhalation, place the right leg, bent at the knee, in front of you, then take the straight right leg to the right side. On inhalation, take the starting position. Repeat the exercise 10 times. Then do the exercise for the left foot.

13. I.P. standing on his knees, his hands on his belt. On exhalation, set the straight right leg to the right side, pull the toe, turn the body to the right. On inhalation, take the starting position. Repeat the exercise 10 times. Then do the exercise for the left foot.

14. I. P. standing on his knees, his arms rest on the floor with his elbows. On exhalation, take the straight right leg back, the sock looks down, hold in this position for 10 seconds. On inhalation, return to the starting position.

15. Stands on their knees, hands rest on the floor, bent at the elbows. Do push-ups from the floor, the angle between the shoulders and forearms should be straight. Repeat the exercise as many times as possible, do not overexert.

During long periods of pregnancy, there are often problems with the large intestine, namely constipation. To help avoid this unpleasant condition and get rid of it will help physical exercises:

1. I. p. Lying on the floor, legs bent at the knees, hands along the trunk. On inhalation, try to inflate the stomach, and on exhalation relax and strain the muscles of the press. Repeat the exercise 10 times.

2. JP lying on the floor, legs bent at the knees, feet on the floor, hands behind the head. Inhale, pull your knees to your chest, helping yourself with your hands. On exhalation, push your knees away from yourself and take the original position. Repeat the exercise 10 times.

3. AI lying on the floor, legs bent at the knees, feet on the floor, the foot of the left leg lies on the right knee, hands behind the head. On exhalation, stretch forward and touch the left knee with your right hand. On inhalation, take the starting position. Repeat the exercise 10 times, and then perform the exercise, putting the foot of the right foot on the knee left.

4. AI lying on the floor, legs bent at the knees, feet on the floor, hands stretched along the trunk. Perform rotational movements with your legs like a "bicycle" - 1 min forward, and then 1 min back.