Physical therapy for pregnant women for every trimester. Aerobics for pregnant women month by month Therapeutic gymnastics for pregnant women 1st trimester

A photo that excites minds - a barbell and a pregnant woman. The trimester is not important. This load is suitable for few people. Every woman is individual, and every body reacts differently to pregnancy.

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.

A healthy lifestyle is one of the unshakable rules if you are in an “interesting situation.”

Of course, sports are also considered an integral part of a healthy lifestyle, which even pregnant women should not give up. If you follow the rules and choose the right set of exercises, it will only benefit the pregnant woman!

The first trimester of pregnancy is a period when a woman still practically does not feel any physiological changes in her body and may well continue to play sports if it was part of her life.

And even if this was not the case, then you should think about including physical exercises for pregnant women in the 1st trimester in your daily routine, as they will keep you in shape and your muscles toned. As a result, it will be easier to withstand the increasing loads during pregnancy, and during childbirth too...

But there is one condition - exercises during pregnancy must be selected with caution, taking into account the “interesting position” of the woman, and also not overdo it with the degree of stress. And even if you experience morning sickness or nausea after eating, movement and an active lifestyle are the key to good health and a favorable pregnancy.

Exercises for pregnant women 1st trimester: what to consider?

As already noted, you need to be careful when selecting a set of exercises for exercise in the 1st trimester of pregnancy. So, physical education during pregnancy must meet the following requirements:

take into account the intensity of the load and the level of energy consumption by the body (the body should not be exhausted to the limit, since energy is also necessary for the growth and full development of the baby);

when performing exercises, it is necessary to exclude the possibility of falling (you need to select a special safe set of exercises for pregnant women);

It’s worth paying attention to exercises in water (today there are special offers on fitness for pregnant women).

If before pregnancy you, for example, three times a week, then you should not eliminate them completely, just replace them with healthier and safer options - training for pregnant women with a fitness ball, in water, etc.

If you didn’t exercise before pregnancy, make it a healthy habit now. Start with small loads, but let them be regular. Gradually increase the duration of your workouts to 30-40 minutes, spending 3-5 days a week.

If there is such a possibility, then it is better to conduct classes under the supervision of a highly qualified and competent trainer in these matters.

What other options or sports could there be for pregnant women in the first trimester...

Today it will not be difficult to choose an activity option that will combine benefits for the body and will also best suit the individual preferences of a pregnant woman. Among the most popular and frequently chosen options:

yoga;

Pilates;

swimming and water aerobics;

walks;

power training;

training on a stationary bicycle, etc.

Let's briefly consider the features of each of them.

Yoga for pregnant women in the 1st trimester: why should you give it preference?

Yoga is one of the most successful exercise options that pregnant women can choose for themselves. The basis of yoga is the balance of strength and energy in the body; moreover, regular yoga classes allow you to:

normalize blood pressure levels;

prevents the development of osteoporosis and a number of other diseases;

allows you to create a balance between the physical and moral state of a woman;

promotes a surge of strength and energy.

IMPORTANT!!!

When practicing yoga, you should avoid exercises such as:

back bridges;

any positions that require raising your feet above your head;

exercises where you need to lie on your back and even more so on your stomach;

positions where abdominal twisting is required.

The burning question is how long should a workout for pregnant women last? In the case of yoga, we can safely say that as long as you feel good. Avoid overheating or overstraining your muscles or feeling tired.

Ideally, a lesson lasting 30 minutes is quite enough; devoting 1, maximum two days a week to yoga is enough.

You can find out as much detail about yoga as possible.

Pilates is a great fitness routine for pregnant women in the first trimester!

Pilates is a great way to keep fit during the 1st trimester of pregnancy. In addition, it will be an excellent prevention of pain in the lower back.

Special equipment is used for classes, as well as a special set of exercises is selected, designed to teach you how to “balance”. For classes to bring a tangible effect, it is advisable to devote at least one lesson per week to Pilates during the first trimester.

Gymnastics for pregnant women 1st trimester in pictures

Even if you are not a supporter of sports, especially during such an interesting period of your life, you should understand that exercise for pregnant women is the minimum necessary to maintain your own health, to which you should devote at least 15-20 minutes a day.

Do not forget that this is an extremely important period in the development of the fetus and any careless movements or increased loads can cause danger, so special attention should be paid to the selection of exercises.

Training for pregnant women should begin with the simplest exercises, and loads should be added gradually.

Exercise #1: Wall Slide

1. Lean against the wall so that your head, shoulders and lower back are directly touching the surface of the wall.

2. Bend your elbows at an angle of 90 degrees and place them along the wall, as shown in the picture.

3. Now your task is to move your hands “up and down” without taking your hands off the wall. Make sure that your shoulders are pressed against the wall, and your arms periodically return to the “right angle” position.

Exercise #2: Squats

1. Stand straight with your back straight, feet shoulder-width apart, and hands behind your head (position “a” in the figure).

2. Now we begin to squat slowly, without jerking movements, smoothly bending our knees until the thigh and shin are at an angle of 90 degrees to each other (position “b” in the figure).

3. Now you need to stay in this position for a while (20-30 seconds), and then slowly return to the starting position.

Exercise #3: Cat

1. Take the starting position by kneeling down and then placing your hands in front of you. At the same time, keep your back straight, and also make sure that you keep your neck level with your back (position “a” in the figure).

2. Now smoothly and gently bend your back, and lower your head between your shoulders, rounding your spine. Then we smoothly return to the starting position.

3. You need to move slowly, without pushing yourself forward or backward.

Exercise #4: clam

1. Starting position – lie down on your left side, bending your knees at an angle of 45 degrees relative to your body (position “a” in the figure).

2. The right leg should lie exactly on top of the left leg at the heels. Your task is, without moving your foot, you need to raise your right leg at the knee as high as you can, without helping yourself with your pelvis and without moving it from its original location (position “b” in the figure).

3. Take a short break and return your legs to the starting position. Make sure that neither your left leg nor your pelvis moves.

Exercise #5: Raises the hips

1. Lie face up - that is, on your back, with your feet resting on the floor, knees bent. Your arms can be “spread” to the sides (position “a” in the figure).

2. Raise your hips until your body forms a straight line from your shoulders to your knees. We try to maintain this position for at least 1 minute, then smoothly return to the starting position.

Exercise No. 6 – pelvic tilts

1. Starting position – kneel down and rest on your palms, placing them shoulder-width apart.

2. We relax the buttocks so that we feel a natural position in the lower back and abdomen, without a feeling of tension.

3. Now you need to pull your stomach towards your spine, while monitoring the depth and uniformity of your breathing. Then, without moving the hips, we move the pelvis.

Exercise No. 7 – pulling the “abdomen” while lying down

1. Lie down on the mat on your back – face up. We bend our knees, our feet stand flat on the surface of the mat (position “a” in the figure).

2. Inhale deeply, as if “through your stomach,” and you need to exhale as if your goal is to “free” your stomach and give it the opportunity to “touch your back.”

3. You need to hold in this position for 2-3 seconds, and then exhale and repeat the exercise again.

As an addition: exercises for pregnant women - useful tips

Sport is a useful component of a pregnant woman’s life, since it has the most beneficial effect on the body:

helps the body;

exclude ;

and the birth itself will be much easier and more successful if the body is prepared for it.

Gynecologists are unequivocally in favor of the presence of sports in the life of a pregnant woman, and advise:

do not try to increase the pace during exercises;

perform movements smoothly, without sudden movements;

do not jump, do not squat too vigorously, and do not bend and turn too sharply;

exclude exercises that require heavy lifting and any excessive stress.

To prevent sports from harming the favorable course of pregnancy, the expectant mother is advised to adhere to the following rules:

take breaks between exercises, you should not do the entire complex “in one breath”, this is simply unacceptable and even harmful during pregnancy;

if during exercise or training you notice a deterioration in your condition, then you definitely need to sit down and rest;

If you experience nagging pain or red or brown discharge during or after exercise, you should immediately consult a doctor;

completely eliminate sudden movements, regardless of the type of exercise performed;

It is better to choose a time for gymnastics when 2-2.5 hours have already passed after the last meal; you should not exercise on an empty stomach or immediately after a meal;

for sports, you should choose comfortable clothes that will not hinder your movements during exercise and allow your skin to breathe, that is, it should be clothes made from natural fabrics;

It’s worth starting classes with a 20-minute workout, gradually adding 1-2 minutes for each session, the optimal time for sports during pregnancy is 30 minutes;

It is better to exercise indoors where there is access to fresh air and ventilation;

If during or after training you feel any deterioration in your health, then you should reduce the intensity of your exercise.

Following these recommendations will allow you to monitor your health and stay in good health during the first trimester of pregnancy, taking care of both yourself and the unborn baby, who is growing and developing inside you every day.

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.

Benefit

For the health of a pregnant woman:

Exercising promotes the production of endorphins (happiness hormones). If the mother is happy, the growing child is happy.
Proper physical activity can help get rid of toxicosis and dizziness.

For the course of pregnancy and for the embryo:

It has been proven that pregnancy is not a disease, and the opinion that pregnant women need complete rest is no longer relevant. Scientists have proven that maintaining muscle tone throughout pregnancy helps the female body prepare for childbirth.
During training, blood circulation is normalized. Therefore, the placenta is enriched with the required amount of nutrients, and future babies are protected from oxygen starvation.

Can exercising at home during pregnancy be harmful?

Gymnastics in the early stages (in the first trimester of pregnancy) gives pregnant women a positive attitude and pleasant sensations. Therefore, any discomfort during exercise is a dangerous signal, indicating that the body does not like something, for some reason it resists the chosen physical activity and you should tell your doctor about it.

Attention: Gymnastics cannot harm the health of a pregnant woman unless there are contraindications and it is performed correctly. But if the load is too intense, there may be a risk of miscarriage.

Contraindications

Restrictions

There are exercises that are strictly prohibited during pregnancy:

Gaming.
Contact.
With lifting weights.
On the press.
Horse racing.
Exercise equipment.
Somersaults.
Jumping.

Sports such as roller skating, horse riding, and ice skating are also contraindicated.

Physical exercises at home and their photos

All exercises must be done softly and smoothly. Movements should be combined with breathing.

Take a look at the photo in which poses you can perform gymnastic exercises for pregnant women in the 1st trimester.

There is an opinion that you should not engage in any physical exercise in the initial trimester of pregnancy. Allegedly, physical activity can lead to miscarriage or problems in fetal development.

However gynecologists are convinced that doing exercises at this time is not only possible and necessary. Maintaining physical and physical activity with dosed exercise will only have a beneficial effect on the further course of pregnancy.

What's the benefit?

Women who refuse exercise during pregnancy often do not understand the beneficial properties of dosed exercise for themselves and the fetus. What is this benefit?

For the health of a pregnant woman:

Muscle tone is maintained, which eliminates excessive weight gain and the appearance of stretch marks.
Regular exercise helps improve emotional well-being and maintain vital energy levels.
The cardiovascular system is strengthened.
Spasms and muscle tone are relieved, excessive stress on the spine is relieved, posture is stabilized, and possible pain in the spine is eliminated, thanks to the strengthened muscular frame of the back and abdomen.
The manifestations of toxicosis are reduced or its complete disappearance is observed.
There is a faster adaptation to hormonal changes and changes in metabolism.
The possibility of heartburn, constipation, varicose veins, and swelling is reduced.
The ability to control breathing is developed, which will be useful during childbirth.

For the course of pregnancy and for the embryo:

Contraindications

Since in the first trimester women do not yet fully understand the full depth of the changes that have begun within them and the possible risks of improper physical activity, they should in any case consult with their doctor to determine the absence of contraindications for performing exercises. These include:

any infectious diseases and inflammatory processes in the body;
temperature above 37 degrees;
chronic kidney and heart diseases;
severe toxicosis, accompanied by vomiting and requiring treatment in a hospital setting;
severe anemia (low hemoglobin level);
pregnancy with multiple fetuses;
high probability of pregnancy failure;
spontaneous miscarriages in the past;
uterine bleeding;
any pain in the lower abdomen.

When is the best time to do it?

The effect of exercise will be better if you do exercises at the same time of day in a well-ventilated area. It doesn't matter if it's morning or evening.

For those who find it difficult to wake up in the morning, evening classes are most likely suitable, but do not forget that morning classes can reduce the manifestations of early toxicosis; they can only be started with an empty bladder and intestines. Exercises should be done 1 - 2 hours before meals or the same period of time after.

Important! You should not exercise less than two hours before getting ready for bed. Exercise increases the overall level of adrenaline and endorphins in the blood and this will prevent the expectant mother from relaxing and falling asleep peacefully.

Certainly It is preferable to exercise at home or in specialized halls and centers. But if necessary, you can choose a set of several exercises that can be done at your workplace. They should not cause any discomfort and the pregnant woman should monitor her general condition after performing them. All exercises should be performed smoothly, calmly, avoiding sudden movements.

Restrictions

During the worsening epidemiological situation and in the cold season, exercises are done at home. This is done to minimize the risk of contracting acute respiratory infections, ARVI, influenza and to avoid hypothermia, since the range of medications for treating pregnant women is much smaller than for other women.

A set of step-by-step exercises at home and photos

At the beginning of classes, exercises should take 10 - 20 minutes, later the duration of classes is gradually increased to 30 minutes.

We offer a simple set of exercises for pregnant women in the first trimester.

Standing, legs slightly apart, back straight, arms hanging freely along the body. On the count of 1 - 5, take a deep breath, on 1 - 7, exhale slowly. 8 - 10 repetitions.
Alternate walking on your full foot for 1 minute with walking on your toes for 30 seconds.
Standing, legs slightly apart, arms straight to the sides. As you inhale, simultaneously lift the opposite arm and leg, and as you exhale, return to the starting position. Movements should be smooth. 5 repetitions alternately for each pair of arms and legs.
Light half-squats with straight arms pulled back - 5 times.
Standing, legs slightly apart, hands clasped behind your back. As you inhale, bend back with the buttocks pulled in, and as you exhale, return to the starting position. 6 - 7 repetitions.
Half bend forward with straightening your arms in front of you - 5 times.
Standing or sitting, back straight, palms connected in front of the chest. As you inhale, increase the pressure of your palms on each other so that the pectoral muscles tighten. As you exhale, relax your arms and muscles, keeping your palms closed. 7 - 8 repetitions.
Sitting on the floor, legs wide apart, hands on the belt. As you inhale, touch the toe of your left foot with your right hand, and as you inhale, return to the starting position. On the next inhalation, repeat with the left arm and right leg. 7 - 8 repetitions of paired, alternating touches.
Standing on all fours, head down. As you exhale, bend your lower back, your back should round. Stay in this position until the count of 3. As you exhale, return to the starting position. 5 - 7 repetitions.
Lying on your back, legs bent at the knees, feet firmly on the floor. As you exhale, lift the pelvis with your feet resting on the floor, fixate in the pose until count 3, and while inhaling, return to the starting position. 5 - 7 repetitions.

The following are photos of exercises that can be done by pregnant women in the 1st trimester: