Charge for pregnant women: what exercise should be done in each trimester

Charge for pregnant women is necessary - this is the opinion of most modern gynecologists. Of course, the load should be selected depending on the period of pregnancy and physical fitness of the mother herself.

Can I get pregnant with a gymnastics

Can I do exercises during pregnancy? Not only can, but also need: sports, of course, taking into account the period, well-being, correctly selected according to individual features of the body, exercise complexes allow to maintain the form, relieve tension and stress, provide endorphins and, accordingly, improve mood.

Regarding the positive effect of charging a pregnant woman, there are several aspects to note here. To begin with, during the exercise of exercise for pregnant women, the muscles of the whole body are involved, and, therefore, the risk of stretch marks and excess weight is minimized.

In addition, performing simple exercises, you train your breathing, which is very beneficial not only to the future mother's body, but also to the baby. Thus, by charging, you will not only improve your physical form, but also charge with energy and a good mood for the whole day.

A very important role in charging is played by the state of health and well-being of the future mother. So, if you suffer from toxicosis or other diseases accompanying the period of pregnancy - charging for this time can be postponed, so as not to harm yourself and the future baby.

In addition, before you engage in physical education, be sure to take a look at the gynecologist to exclude any pathology and be sure that your physical activity will not harm anyone.

As for the complex of exercises for pregnant women, they are often designed taking into account the period of pregnancy. Thus, the exercises for daily exercises are designed for periods: from conception to 16 weeks;from 16 weeks to 24 weeks;from 24 weeks to 32, that is, immediately before childbirth.

When choosing a set of exercises, which can be found on the Internet, books and other resources, pay attention to the fact that the exercises should not be complicated. It is important that the movements are smooth, without sudden movements, unnecessary load on the abdominal cavity and without exercises associated with jumping.

While exercising, you should feel comfortable and easy. In the case of painful sensations - activities should be stopped immediately. Well, to make exercises not only useful, but also contribute to a good mood - perform them under your favorite music at a time convenient for you.

First trimester

Charge in the early stages of pregnancy - this is basically breathing exercises. Breathing exercises help to relieve stress, quickly calm down, and yet we all know how important peace is for pregnant women. In addition, breathing exercises will teach you how to breathe properly during childbirth, which is also important. And even breathing exercises will help burn extra calories.

Stronger physical activity in early pregnancy is not recommended. The fact is that most miscarriages occur precisely in the early stages of pregnancy and excessive physical activity is completely undesirable.

Second trimester

The dangerous period of the first trimester is passed and you can safely exercise for pregnant women. Of course, do not immediately load yourself in full force. Start gradually, with 15-20 minutes of exercise. If you feel good, then you can increase the time of classes. An important rule: charging should be done regularly.

Special attention is paid to exercises for the pelvic floor, it will avoid many difficulties in later terms of pregnancy. These are fairly simple exercises and they are performed in the supine position. This and the "bike", and the alternate bending of the legs in the knees with a slide on the surface of the floor, and lifting the legs.

In the sitting position, you can move and push apart the legs, sliding on the floor, raise and lower the pelvis.

And, of course, gymnastics includes leg exercises, especially for the calf muscles, to avoid vascular problems.

Third trimester

Closer to childbirth, physical activity again will have to be reduced and again to do breathing exercises. However, recently aqua aerobics became very popular, which is just recommended for women on the last days of pregnancy. But before diving headlong into the pool, after all, consult your gynecologist and the aqua aerobics trainer.

List of exercises for pregnant women

1) Walking on site. All movements must be calm. Do not strain the abdominal muscles and back, and also raise your knees high.

2) Falls forward. Put one leg forward, second leave straight and perform light squats.

3) The fall to the side. Move the weight from one leg to the other, try to keep your back straight.

4) Bend your arms in the elbows, put on the surface and perform the incline from side to side.

5) Perform rolls from heels to socks, sitting on a chair. This exercise is well suited for the prevention of thrombosis and varicose veins.

6) Lie on its side, bend the lower leg in the knee, and raise the upper leg and lower it with a comfortable amplitude.

7) Stand on all fours and bend your back up. Return to the starting position. Do body movements to the sides and back and forth.

8) Get up on all fours, straighten one leg and lift it. Repeat with the other foot.

Video materials on the topic of the article

Gymnastics for pregnant women:

Pregnancy Yoga:

Easy exercises for the back and pelvic region:

Fitball exercises: