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What fitness exercises can and should be performed during pregnancy

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Tracy offers a complex to keep yourself in excellent physical shape during pregnancy. The video program consists of 9 workouts, each of which you will perform in one month. The trainer takes into account all the physical changes that occur in the woman’s body. for nine months, and in accordance with them builds classes. Workouts last from 35 to 50 minutes, to perform them you will need light dumbbells and a chair. Tracy Anderson demonstrates the program on her own: during the shooting she was also pregnant.

2. Lia Sarago - Prenatal Physique

One of the most enjoyable and effective fitness programs during pregnancy was developed by Lia Sarago. Her complex consists of 5 diverse workouts. to form a beautiful figure and eliminate problem areas. Classes last for 15 minutes: you can combine them of your own accord, or you can follow the finished calendar from the coach. For the program you will need a chair and a pair of dumbbells, most of the exercises are taken from Pilates and ballet training. Leah also demonstrates the complex in a special position.

3. Deniz Austin - Fitness during pregnancy

Denise Austin has created a program that includes both aerobic and power load. Easy cardio training lasts 20 minutes and is suitable for any period of pregnancy. The duration of the power complex is also 20 minutes, but it is presented in two versions: for the first and second trimester and for the third trimester. In addition, Denise included in the course a short workout for proper breathing, which will make it easier for you to postpone childbirth. For classes you will need a pair of dumbbells, a chair, a few pillows and a towel. Together with Deniz, 2 pregnant girls demonstrate the program.

4. Tracy Mallet - 3 in 1

Tracy Mallett offers fitness during pregnancy, based on a combination of yoga and pilates. This complex will help you Strengthen muscles of the whole body and learn proper deep breathing. The program consists of three parts: for the upper body, for the lower body and for strengthening the corset muscles. Classes are held in a quiet measured pace, you will focus on the quality of the exercises, and not on their number. For training you will need a pair of dumbbells, a towel and a pillow. Stretching with a partner is offered as a bonus lesson.

5. Suzanne Bowen - Slim & Toned Prenatal Barre

Suzanne Bowen, another master of ballet training, also created an effective set of training for pregnant women. The program consists of the three 20-minute videos: for upper body and bark, for legs and buttocks and cardio exercises. You can alternate segments or combine them with each other at your discretion. Suzanne Bowen uses elements from ballet, yoga and pilates in her courses, so her workouts are conducted in a gentle, gentle way. For classes you will need a chair and a pair of light dumbbells.

6. Yoga during pregnancy: options from different trainers

One of the best options for fitness during pregnancy is yoga. With its help you will bring muscles in a tone, improve a stretching, reduce cellulitis and flabbiness. In addition, you will learn to manage your breathing, which will certainly contribute to easy childbirth. Doing yoga for nine months you will get rid of stress, calm your mind and put your thoughts in order. We offer you a selection of video programs for yoga for pregnant women, among which everyone can find a suitable option for training.

You can stop on one program from all offered, or you can put together a few, choosing the most liked trainings. Fitness during pregnancy is the key excellent well-being for nine months and a beautiful figure after childbirth.

Larisa Podhalyuzina

The number of conjectures with which fitness instructors come to my favorite seminar on fitness training for pregnant women, just rolls over compared to all other topics. As soon as we begin to discuss fitness for pregnant women, even the most experienced and competent instructors begin to refuse their own knowledge, from somewhere the prejudices and frank tales from the series "one grandmother said." One of the clearest examples is the legend that raising hands up cannot be used as an exercise for pregnant women. Moreover, no one can explain in any physiological sense from the point of view of physiology why a woman in position cannot be lifted up her arms (.), But the idea is extremely tenacious.

In this material we will share the main features of the training method for pregnant women and the main principles of the selection of exercises. Some moments seem obvious from the point of view of common sense, others not so on the surface. Immediately make a reservation: here we are talking about pregnancy with a normal course in a relatively healthy woman. Cases with pathologies should not be considered by fitness trainers, but by doctors. Fitness instructors are not entitled to take responsibility for the health of a woman and a child in such a situation.

WHAT YOU CAN DO FOR A PREGNANT WOMAN DURING TRAININGS - IF IT IS TRAINED AND BEFORE PREGNANCY

The answer is surprisingly simple. She can do all the same things she did before becoming pregnant. There is no reason for abruptly changing or canceling what she is used to.

Of course, with logical limitations and adjustments that are associated with natural anatomical and physiological changes. This means: with a gradual decrease in load, with the necessary changes in the initial positions, which requires a growing belly. And be sure to consider the current state of health.

What does this mean in practice?

If a woman is engaged in swimming, then swimming during pregnancy will only benefit her. However, this is not the time to continue to force the load and set new records. Distances and speeds should be gradually reduced; care should be taken to swim as much as possible on a freer track in order to avoid collisions with others. If it is possible to supplement and / or alternate swimming with aqua aerobics for pregnant women - excellent. Running during pregnancy is also welcome, if it is the usual physical activity. The restrictions are the same as in the case of swimming: you should not start preparing for a marathon at this time, and attention to the body's signals should be maximal.

If the woman was engaged in the gym, then she can continue to do it. But the training program must be adjusted for changes in the body. Weights should be gradually reduced to a minimum, the initial position to choose according to the growing belly, especially to pay attention not to safety. The program aimed at training the muscles of the abdomen and back, refocus on strengthening or maintaining the strength of the muscles of the shoulder girdle and arms. Reduce the amount of exercise and the amount of stress on the calf muscles and the quadriceps muscle of the thigh. Initial standing positions are gradually replaced by similar ones, but in sitting and lying positions.

If a woman does yoga, she can continue to do it. But there must be reasonable limitations in asanas. Gradually reduce and completely negate the inverted position head down or lying on his stomach. The main principle during this period is to exclude positions and movements that are far from natural.

In group classes, coordination should be simplified. It becomes more difficult for a woman to control her body due to the displacement of the center of gravity. But not only that. Amazing metamorphosis occurs with coordination - it begins to change at the most unexpected moment. Even very prepared coordination members may have difficulty in performing the simplest movements, at some point they simply “stick”, forgetting what to do next. This is due to the fact that the nervous system is experiencing a huge additional burden due to the onset of pregnancy and is not able to fully cope with the coordination work. And this effect is expressed all the brighter in later terms. To avoid injury, coordination training should not be prioritized in classes for pregnant women. Aerobics for pregnant women is the same aerobics, but coordination is easier, a step lower, the pace is slower, etc.

Here you will not envy a pregnant instructor, because he (she!) Has to additionally strain during the coordination classes, if you have to do regular exercises. And sometimes the situations are unpredictable: one of our students, a very experienced instructor, was forced to give up her job during her own pregnancy, because “Unlearned” to perform such a simple exercise for the instructor, as a cross step! But pregnant instructors are the ideal participants in a fitness workshop for pregnant women — that's who absorbs every word and passes it through itself, understanding everything we are talking about at the seminar!

It is important to remember: any changes in well-being for the worse (dizziness, nausea, pain, etc.) are an absolute indication to stop any exercise.

WHAT YOU CAN DO FOR A PREGNANT WOMAN DURING TRAININGS - IF IT DOES NOT TRAIN TO PREGNANCY

Here the main principle is also simple: pregnancy is not the time to learn new physical skills or to start practicing something completely new. If a woman did not know how to swim before pregnancy, then you do not need to start teaching her that. If she did not engage in any coordination types, then it is better to postpone their development until the postpartum period.

What can you offer her: any exercises based on habitual movements from ordinary life. A woman who has not trained before can precisely walk, stand, sit, make movements with her arms and legs. This should be the basis for training - in fact, it turns out simple gymnastics for pregnant women (it is often also called exercise for pregnant women). It may seem that there is little that can be done. Nothing of the kind, restrictions can only be from the imagination of the instructor. This is one of the problems that some coaches face. It is not easy for the majority to invent many variations of simple movements from one or another initial position.

We did a video shooting of a methodical material for instructors - a series of exercises at the machine. Filmed in two steps, because could not force our model @NATALY_RADOVENCHIK to shoot for more than 3 hours in a row (she was at the 33rd week on the first shooting day and at the 37th week on the second shooting day). And they removed more than 200 variations and modifications of various exercises from the same position - facing the support (at the choreographic machine). Next in turn is the shooting of the next series of exercises in the sideways position to the support. We are waiting for the appearance of another instructor, who will be approximately 6-8 months pregnant, to be our model for filming for several hours (literally a couple of exercises from filming in a short clip).

WHICH FITNESS EXERCISES ARE SPECIALLY RECOMMENDED TO PREGNANT

Exercises associated with movements in the ankle joint. During pregnancy, many factors converge, which contribute to the stagnation of blood in the lower body. And this increases the risk of edema, varicose veins, hemorrhoids. Therefore, we need exercises that help to improve the circulation and outflow of blood in the lower extremities: normal walking, lifting the heels in a standing position, various (including circular) movement with the foot.

They are good because they can be performed in any position (standing, sitting, lying), they do not require any additional equipment. They should be recommended to be performed not only in class, but also independently in any situations when you have to stand or sit for a long time: in the office during work, in a queue, in a car or public transport. You can also usefully spend time sitting at the TV or standing at the stove.

Any dynamic movements (walking, lifting legs, turning, bending) will favorably affect the work of the intestine, improve its peristalsis, and this will help minimize the occurrence of such frequent pregnancy satellites as constipation, swelling, etc.

Strength training for the muscles of the arms and shoulder girdle.

They will prepare a woman for a new period of life, in which she will have to carry an ever-increasing weight on her hands every day - a growing child. To do this, it is necessary to give it more both static and dynamic load on the biceps, deltoid and pectoral muscles.

Exercises on the formation of posture.

Posture during pregnancy changes for the worse due to a shift in the center of gravity: the lower back flexes, the upper back starts to slouch. This often leads to pain in the lumbar and thoracic spine. Work on the posture will help reduce pain during pregnancy. With proper training, a pregnant woman will be able to better control the position of her back, keeping her level, not only during pregnancy, but also after delivery.

Exercises on balance.

As a result of a shift in the center of gravity, not only does the posture change, but the risk of loss of balance due to the "pregnant" state of the body also increases. Exercises from different starting positions will be useful for training the skill of controlling body balance in new conditions. This skill will help avoid loss of balance, falls and injuries.

Exercises for the muscles of the pelvis.

During pregnancy, pressure on the rectum, bladder and perineal area increases. Exercises aimed at the muscles of the small pelvis, improve blood circulation in this area, maintain the tone of these muscles, which helps to maintain the position of the internal organs, are prevention of prolapse of the abdominal cavity, hemorrhoids and varicose veins. The ability to strain and relax the muscles of the perineum will prevent involuntary urination, and during childbirth will help avoid tearing and cuts of the perineum.

Exercises to relax and stretch the muscles.

During pregnancy, the muscles of the back and legs are constantly in heightened tension. The muscles of the lower leg, the quadriceps muscle of the thigh and the extensor muscles of the spine are especially tense. They need to purposefully stretch and relax.

In addition, the skill of relaxation will help to fight insomnia during pregnancy, and in inactivity with unavoidable pain.

Any exercises need to be taught not only for the sake of performing them in class, but also for use in everyday life to facilitate well-being, for daily physical activity, for the formation of necessary skills, for comfort and pleasure. Help your pregnant practitioners to be in tune with their “new” body, get joy from the pregnant state, help them stay healthy and active!

In the video, see just a few examples of possible exercises for pregnant women at the bench. In the next part we will reveal another extremely important topic - what should be excluded from training for pregnant women.

The method of drawing up exercises and combination of exercises we study in detail at the seminar Fitness training for pregnant women.

Fitness for pregnant women

Everyone knows well what kind of joke motherhood can play with. Excess weight, abdominal muscle tone lost, stretched chest muscles, weak back, aching loins, varicose veins - with the help of fitness, all these troubles can be avoided or at least minimized. Doctors do not get tired of repeating: how quickly you will be able to return to your previous form after giving birth depends on how you spent 9 months waiting for the child - lying on the couch or in a more or less active mode. Moreover, the process of childbirth in sports mothers is easier than in lazy ones - firstly, because the trained heart, lungs and corresponding muscles help this woman and the child at this crucial moment. And secondly, the hormone endorphin accumulates in the body in response to physical exertion, which subsequently acts as a kind of anesthetic.

Take into account changes pregnant

And yet you can’t close your eyes to the fact that your body has changed and requires a special approach. Even the most experienced and competent visitors to the fitness center have to learn a lot about their body. In essence, training fitness program for pregnant women should be a little like your usual activities. Remember, now you are not alone, now you are two, and it is this second being that will dictate your fitness style for the next few months.

So, you can and should train if you follow a few important rules. First, the intensity of training should be moderate. Keep in mind: during pregnancy, your pulse is speeded up and without physical exertion. During classes, you breathe heavily and sweat, so you can not feel overheating, but in fact the fetus is overheating, and you can’t allow it. The fetus responds to physical stress by increasing the pulse rate at 10-30 beats per minute. Кроме того, интенсивная работа мышц требует повышенного притока к ним крови - а это означает, что поступающего с кровью кислорода может не хватить внутренним органам. Напряженные тренировки могут иметь печальные и далеко идущие последствия - например, снижение массы тела плода, преждевременные роды и даже выкидыш. Общие правила здесь таковы: повышать частоту пульса разрешается не дольше, чем на полчаса, и не больше, чем до 125 ударов в минуту.And do not forget about the full rest between sets (and even repetitions).

Blacklist fitness exercises for pregnant women

Fitness program and aerobic, and power for pregnant women will have to be reviewed. Twists are included in the black list, as well as various inclinations - something that can bring the uterus into a state of hypertonus and provoke a miscarriage. Starting from the second trimester, you will have to find yourself out of exercises that are performed supine - in this position there is a risk of oxygen deficiency in the fetus, and the blood supply to the brain of the pregnant woman may also deteriorate. It is also better to abandon the vertical position, replacing it with a kneeling stand with an emphasis on the hands. In swimming, sharp movements and swings are prohibited (hence the crawl remains behind the scenes), as well as a strong bend in the back. In yoga for pregnant women, asanas are contraindicated in an inverted pose, when the legs are above the head, and a strong stretch that can cause miscarriage. In the third trimester, pregnant women should be extremely careful during stretching exercises for whatever reason: during this period, the body begins to produce a special hormone, relaxin, which makes the joints more pliable to facilitate the passage of the child through the birth canal. Losing a sense of proportion is guaranteed dislocation.

Finally, traumatic movements - jumping, running, swinging, deep squats - are completely excluded. For this reason, pregnant women will have to abandon tennis, riding, squash, bicycle, rollers. In short, a lot of what.

Aerobics for pregnant women

And then what remains? For example, moderate aerobic exercise like walking. It would seem that nothing special, but how much benefit - you strengthen the cardiovascular system, develops flexibility and endurance. All this will be very useful for you: an actively working heart increases the supply of oxygen both to the muscles and the fetus, blood circulation improves, which means you can say goodbye to the swelling and fears of varicose veins. Modern doctors say that those mothers who spent the pregnancy lying on the couch are much more likely to encounter the need for cesarean section than active ones. Well, the fact that well-chosen physical activity helps to keep the body during pregnancy, you know, so we will not talk about it.

In addition, fitness women in position more than ever, shown strengthening the muscles of the back - during pregnancy, the center of gravity changes, so in order to maintain the weight of the fetus, strong back muscles are simply necessary. As well as swimming, which during pregnancy turns into a sport number 1. Exercises in water are good because they do not load the spine and at the same time effectively strengthen the muscles of the back and chest. Water improves blood circulation, massages and strengthens the tissues, so the risk of stretch marks can be minimized. Yes, and overheat in the water is surprising.

Classes for pregnant women

The main principle that should guide the classes of a pregnant woman is common sense and consideration of the changes that occur in your body. We repeat once again that we must take into account:

    The weakness of the joints due to the action of relaxin. Therefore, training weight for pregnant women should be reduced. And the exercises should not cause overloading of the joints, in particular, they are performed sitting, with the support of the back.

Reducing the intensity of training. Do not abuse the complex exercises such as squats and deadlifts. Especially in the second third of pregnancy.

Regularity training. Exercise 3-4 times a week, the main thing - regularly. Pregnant women cannot be trained occasionally. And if you do not do athletic exercises before pregnancy, then you should not even start at this time.

Proper breathing. Do not hold your breath while exercising. This rule must always be observed, but it is especially important not to forget about it during pregnancy. Retention of breath can lead to oxygen starvation of the fetus.

Body position Avoid lying and standing exercises. Preference is given to exercises in a sitting position with the support of the back and on the knees with support on the arms.

Body temperature. Do not overheat during exercise. This may threaten the health of the embryo.

Aerobics pregnant. Do not allow the heart rate to exceed more than 125 beats per minute (according to some data 140). In addition, it is recommended to limit the duration of training to 15 minutes, including warm-up and hitch.

  • Dehydration. Drink water before, during and after exercise without any restrictions.
  • The content of the article

    When a long-awaited moment comes in a woman’s life and a new life is born inside her, besides joy, it brings dramatic changes, including in sports and health. It is known that the joy of motherhood carries with it overweight, flabby abdominal muscles, varicose veins and more.

    Doctors argue that childbearing is important, as well as childbirth, therefore, it is recommended to engage in light sports while wearing. However, the specific characteristics of the body of each woman require prior consultation with a gynecologist.

    Is it possible to do fitness during pregnancy

    Women during pregnancy are recommended fitness classes, as the exercise improves the condition of the body and affects further the health of the child. What loads are necessary for the woman and their duration, only the doctor decides. Independent fitness classes are dangerous to health!

    After obtaining permission from the doctor, you need to warn the coach, tell him your gestational age. If classes are held on simulators - reduce the weight of the weight.

    Fitness for pregnant women, as a rule, focuses on toning the muscles.

    Basic rules for fitness for pregnant women

    Traditionally, coaches have identified a few rules when practicing fitness during pregnancy:

    1. Exercise in a ventilated room, but without drafts, to prevent overheating and shortness of breath, poor blood supply to the child.
    2. Do not engage in intense sports: mountain sports, step aerobics and other traumatic activities.
    3. Great weight is not allowed during the entire pregnancy.
    4. Exercises on the press clean completely. Or perform only after consultation with a specialist.
    5. In the late months of pregnancy, it is recommended to go to a specialized fitness group. The special program, the pace and intensity of training here are completely special.
    6. Doing exercises at home is dangerous. It is better to work under the guidance of a certified specialist.
    7. Monitor your pulse when you exercise, it should not go beyond 140 beats per minute.
    8. Doing fitness, doctors recommend only the first 8 months. In the ninth month, rest more, walk and get wonderful emotions from loving people.

    Trimester Exercises

    As a rule, exercises for pregnant women include 3 trimesters.

    The first is the most careful. This trimester is recommended to start with low loads. Each exercise must carry the proper formulation of breathing.

    1. Walking step. We march in place for about 1 minute, then roll from heel to toe for 30 seconds. Exercise must be done in three approaches.
    2. Coordination of the body. We breathe in, raising the right arm and the opposite leg first, changing the arm and leg, then exhaling, lowering the limbs. Repeat 10 times.
    3. "Kitty". In the course of this exercise, we stand on all fours, with our heads on the chest. We flex the arc as much as possible and pull our head back, inhaling, and bend back, exhaling and pulling our chin to the chest.

    In the 2nd trimester, the risk of pathological diseases is reduced if the exercises of the first trimester were performed correctly.

    1. Warm up. Turns of the head, circular training of shoulders, torso of the body to the right, left, semi-squats.
    2. Study of abdominal muscles. Lie on its side and join hands, pull them forward. We withdraw to each side in turn, raising the back. Perform about 10 repetitions.
    3. Squat the buttocks on the heels. Starting position: sitting, arms outstretched in front of you. When moving forward we stretch so that our forehead touches the floor. 3 approaches.

    And finally, the 3rd trimester is the final and most cautious. Body weight is getting bigger, as is the abdomen. It is necessary to perform mainly breathing exercises.

    1. You will need a fitball. The exercise is performed while sitting on it with dumbbells (weight - up to 3 kg) in the hands. Arms bend and unbend in elbows for 5 sets with interruptions.
    2. Also on the fitball, we tilt and straighten the body, with the movement of the arms pulled back up and down (inhale-exhale).
    3. It is necessary to sit on the mat, put the fitball side by side, quickly squeeze it with two hands. 10 approaches.
    4. Starting position - lying on its side. For safety and convenience, it is recommended to put a pillow under the belly. Gently roll the fitball with one foot, then replace the side and do the same with the other. Repeat 5 times.

    In the end, does she need fitness, the woman decides herself, consulting with the trainer and doctor. If there are no contraindications, fitness will help not only physically, but also infect you with a great mood, endorphins will help to easily transfer the pregnancy.

    The need for physical activity for pregnant women

    All doctors agree that fitness during pregnancy helps alleviate unpleasant symptoms, physically prepares the body for childbirth and promotes rational weight gain.

    Pregnant women with a sedentary lifestyle feel aching muscles, chronic fatigue, suffer from sleep disturbances and excessive appetite, which leads to rapid weight gain. Any load causes shortness of breath, limbs swell and grow heavy, and dizzy. In the case of “passive” pregnancy, a woman often suffers from depression, low mood, hormonal jumps, and observes memory deterioration and concentration.

    Correct the situation will help competently chosen and agreed with the doctor training regime. Fitness contributes to the production of hormones of happiness and pleasure (serotonin, endorphin), which allows you to stay in a good mood and notice only the positive moments of pregnancy.

    Systematic exercises help to cope with toxicosis and alleviate the symptoms of this period. Also, breathing exercises and cardiovascular exercise reduce the risk of fetal hypoxia (oxygen starvation).

    Unfortunately, many patients justify their inactivity, weakness and laziness, as well as reckless and chaotic lessons in myths found on the pages of women's magazines.

    Myth number 1. Fitness in early pregnancy (as well as in the third trimester) is contraindicated. During these periods, laying, formation and development of important organs and internal systems of the baby, the skeleton, takes place. Many patients make the erroneous assumption that any stress during this period increases the risk of miscarriage, fetal death, missed abortion, however, scientific evidence proves the opposite. According to research, moderate loads contribute to the natural stimulation of the heart and lungs, thanks to which the fetus receives enough oxygen and nutrients, and the blood supply improves. Workouts also help to maintain muscles in the natural tension that we will need in the last periods and directly at birth.

    Myth number 2. Regulate exercise should be with the growth of the abdomen. This is not entirely true. Despite the absence of a tummy in the early stages, a woman is already responsible for the life created, therefore all loads should be coordinated with the doctor, even swimming and yoga. In some cases, a woman may not be aware of the pathologies of pregnancy and the existing risks, so any inaccurate movement or fall from the simulator can cause dire irreversible consequences. Starting from the first months, women should abandon the "big sport", even if they have had significant achievements in one category or another. It is not recommended to get involved in strength and cardiovascular exercises, abdominal exercises, jumps, it is also necessary to exclude jogging and traumatic sports.

    Myth number 3. Expectant mothers should prefer calm yoga to aerobics for pregnant women. Yes, relaxing yoga really helps to strengthen certain muscle groups without the need to load the body, while there are designed complexes for women in position. However, most asanas are contraindicated for initial classes without the necessary level of training and can cause harm. There are cases when yoga lovers damaged ligaments and muscles, injured joints, which caused premature labor or miscarriage in the early stages.

    Myth number 4. If you increase the frequency of visiting the gym and the duration of training, then health will improve. Unfortunately, this statement is not related to pregnancy, where the rule “good little by little” is valid. Doctors believe the optimal load is the presence of breathing exercises, stretching exercises and light dance movements of aerobics. Take time physical training should not more than 3-4 times a week for 30 minutes with a gradual increase to 45. Begin classes should be with walking and swimming, to prepare the muscles for further exertion.

    Fitness for pregnant women: 1 trimester

    Since the first trimester is considered the most responsible and dangerous, you should start with small loads, gradually preparing the body for constant and diverse training.

    First of all, start walking at a quiet pace for 30 minutes a day, trying to breathe deeply and evenly.

    At the next stage, we record in the pool (visiting 2-3 times a week) and, if possible, we find a section of aqua aerobics.

    If you are well tolerated by the above activities, you can sign up for more active classes, for example, dancing. Eastern belly dances, designed specifically for expectant mothers, have a positive effect. At the same stage, you can begin the yoga asanas "for beginners" and light Pilates exercises.

    Be sure to perform breathing exercises every day, giving her at least 10-15 minutes.

    In the first trimester, we perform exercises slowly and carefully, adjusting only at your own pace, without trying to keep up with the instructor or the rhythm of the music. Be sure to alternate the load with the relaxation and stretching of the muscles, which will help avoid injuries and severe padding.

    As for strength exercises, then dumbbells, body bars, and the more the barbell is better to put aside. Work with your own weight, learn to do the exercises correctly and to the end.

    Future moms are wondering if you can do squats during pregnancy. Of course, you can and should. Own weight allows you to provide the necessary load on the quadriceps and thigh biceps, so that the legs become strong and beautiful, well withstand long walks and household chores.

    Squats.

    From a standing position (legs shoulder-width apart) we squat back to parallel with the floor, as if we are sitting on a chair. At the same time, we unite the hands in the lock behind our backs and draw them back as far as possible. Repeat 8 times. Squats during pregnancy are working on the buttocks and the back of the thigh, providing blood flow to the pelvic region.

    Exercise on the pectoral muscles.

    In a standing or sitting position, we join the palms in front of us at chest level (as during prayer, we only put our elbows to the side). While inhaling, we squeeze the palms with an effort to feel the tension in the pectoral muscles. On the exhale, relax (palms do not open). Run 10 times.

    Exercise "Cat".

    We accept the pose "on all fours", we lower the head down. On the exhale, we arch in the lower back and pull our head back (the cat snuggles around), linger in the position for 3 seconds. After that, inhale and round the back, with a chin, stretch to the chest (the cat hisses). Run 8 times.

    Breathing exercises.

    Standing position, back aligned. For five accounts we perform a deep breath and for seven - a slow and even exhalation. Perform 10 times.

    Aerobics for pregnant women at home can not do without a fitball - a special elastic ball that allows you to knead some muscles, isolating and relieving the load from others.

    Exercise 3

    We lie down on the ball with the stomach and perform neat rolls from the pelvic area to the chest. Exercise is valid until the tummy appears. You can also turn on your back and perform rolls along the entire length of the spine.

    2 trimester classes

    So, the responsible trimester of pregnancy is over, and now our goal is to provide the body with regular and high-quality loads.

    Since the risk of pregnancy pathologies is sharply reduced, and also does not suffer from toxicosis, you can add aerobic exercises and first strength loads to light gymnastics and walks.

    Fitness for pregnant women of the second trimester should include the following workouts:

    • walking in the fresh air,
    • swimming,
    • dynamic sports (dance, aerobics, cycling),
    • cardio load (treadmill, breathing exercises),
    • stretching (yoga, pilates, stretch),
    • elementary power loads using light dumbbells and body-bars (up to 3 kg), barefoot, fitball, rubber bands

    Также следует сделать акцент на упражнения в области таза, что поможет обеспечить хороший приток крови к нужным органам и облегчить неприятности беременных (недержание мочи, вздутие кишечника, спазмы и т.д.). Полезно в этот период познакомиться с упражнениями Кегеля, что поможет вам во время родовой деятельности и позволит быстро вернуть тонус интимным мышцам после родов.

    С 18 недели, когда животик уже заметно вырастает, следует использовать специальный поддерживающий бандаж. Exercises that involve moving the weight from one side (legs, sides) to the other are also excluded.

    It is forbidden to take a supine position, only on the side, otherwise the swollen uterus can transmit the vena cava, which provides oxygen to the baby.

    Sports for pregnant women at home on the 2nd trimester (exercises of the 1st trimester can be applied by adding new ones).

    We work out every muscle. We perform head turns left and right, circular movements with shoulders back and forth, body bending, kneading the wrist and ankle, doing warming half squats (6 times).

    Exercise on the oblique abdominal muscles.

    We take a position lying on its side, join hands and stretch forward. With the help of the case, we move the upper arm to the side by 180 °, linger for 3 seconds and return to the starting position. Repeat with each hand 10 times.

    Known since school time exercise, which helps to work out the quadriceps of the thigh. Make 8 strikes with each foot, carefully observing that there is a right angle of 90 ° between each knee.

    Exercises 3 trimesters

    Fitness for pregnant third trimester again becomes cautious and extremely accurate, because the volume of the abdomen has increased significantly, as well as body weight. The body begins to physiologically prepare for childbirth, so all the exercises should be aimed at helping him in this difficult task.

    Great emphasis should be placed on a variety of breathing exercises and asanas.

    Since simple charging becomes exhausting and monotonous, we move all our attention to fitball and aqua aerobics.

    The ball will help keep fit at home, with some of the first trimester exercises and some new ones coming up.

    Exercise 4

    Lightly jump on the ball, then shifting your knees, then spreading it to the sides.

    2 trimester classes

    So, the responsible trimester of pregnancy is over, and now our goal is to provide the body with regular and high-quality loads.

    Since the risk of pregnancy pathologies is sharply reduced, and also does not suffer from toxicosis, you can add aerobic exercises and first strength loads to light gymnastics and walks.

    Fitness for pregnant women of the second trimester should include the following workouts:

    • walking in the fresh air,
    • swimming,
    • dynamic sports (dance, aerobics, cycling),
    • cardio load (treadmill, breathing exercises),
    • stretching (yoga, pilates, stretch),
    • elementary power loads with the use of light dumbbells and bodibars (up to 3 kg), barefoot, fitball, rubber bands.

    You should also focus on exercises in the pelvic area, which will help to ensure a good flow of blood to the desired organs and alleviate the trouble of pregnant women (urinary incontinence, flatulence, cramps, etc.). It is useful during this period to get acquainted with the Kegel exercises, which will help you during labor and will quickly return the tone to intimate muscles after childbirth.

    From the 18th week, when the tummy is already noticeably growing, you should use a special supporting bandage. Exercises that involve moving the weight from one side (legs, sides) to the other are also excluded.

    It is forbidden to take a supine position, only on the side, otherwise the swollen uterus can transmit the vena cava, which provides oxygen to the baby.

    Sports for pregnant women at home on the 2nd trimester (exercises of the 1st trimester can be applied by adding new ones).

    We work out every muscle. We perform head turns left and right, circular movements with shoulders back and forth, body bending, kneading the wrist and ankle, doing warming half squats (6 times).

    Exercise on the oblique abdominal muscles.

    We take a position lying on its side, join hands and stretch forward. With the help of the case, we move the upper arm to the side by 180 °, linger for 3 seconds and return to the starting position. Repeat with each hand 10 times.

    Known since school time exercise, which helps to work out the quadriceps of the thigh. Make 8 strikes with each foot, carefully observing that there is a right angle of 90 ° between each knee.

    Hang on the horizontal bar.

    Great exercise to help relax the spine and relieve pain from the lower back. Choose a low horizontal bar so that the fingertips touch the ground for safety. Hang as long as you can, gradually increasing the time.

    Sit buttocks on the heels.

    Slowly stretch your arms in front of you until your forehead touches the floor. This exercise helps to relax the muscles after the next workout.

    Exercises 3 trimesters

    Fitness for pregnant third trimester again becomes cautious and extremely accurate, because the volume of the abdomen has increased significantly, as well as body weight. The body begins to physiologically prepare for childbirth, so all the exercises should be aimed at helping him in this difficult task.

    Great emphasis should be placed on a variety of breathing exercises and asanas.

    Since simple charging becomes exhausting and monotonous, we move all our attention to fitball and aqua aerobics.

    The ball will help keep fit at home, with some of the first trimester exercises and some new ones coming up.

    Exercise 1

    Sit on a fitball and take light dumbbells in your hands (weight up to 2 kg each). Bend your elbows and straighten (exercises for biceps). Run 10 times.

    Exercise 2

    In the same position, pull back straight arms and perform movements up and down (load on the triceps).

    Exercise 3

    We sit on the rug, cross-legged “in Turkish,” and set the ball straight ahead. Quickly and rhythmically squeeze it with palms or the whole hand, which allows you to work out the pectoral muscles.

    Exercise 4

    Gently lay on its side and put a pillow under the belly. Leg put on fitball and roll it in different directions, sideways and in a circle. We perform alternately with each leg for 2-3 minutes. Such an exercise will help to prevent varicose veins.

    Strength and intense training during pregnancy can increase the tone of the uterus. If suddenly you feel discomfort, cramps or pain in the abdomen, and the pulse is much faster, you should immediately stop exercising and go to the doctor just in case. Most likely in the last trimester will have to limit breathing exercises.

    We control the load

    Regardless of the duration of pregnancy and well-being, every woman should strictly monitor their condition during sports.

    First of all, you need to track your heart rate. For each age a certain maximum value is allowed. To calculate it, subtract 220 from your age in years. Pregnant women should focus on the indicator, which is 75% of the maximum.

    As a rule, the average allowable pulse for patients of childbearing age is 120-140 beats per minute. At the same time, after 5 minutes of a break between approaches, the pulse should fully recover to normal 60-80 beats. If the indicator is not normalized, then your load was excessive and may in the future lead to complications.

    During workouts, monitor the level of power load, taking into account certain risk factors.

    • A pregnant woman can get abdominal trauma (area in the abdomen) when lifting weights and dumbbells. The future mother should give up free weight, especially if in the past they have not had such practice or sporting achievements.
    • Lifting a heavy weight leads to impaired and limited breathing. Such workouts can overload the cardiovascular and respiratory systems, due to which the baby will not receive enough oxygen for full development.
    • Prohibited training supersets. Intensive training without a minute of rest is unacceptable, as pregnant women have a high mobility of the joints, which becomes traumatic.
    • Starting from the 14th week, refuse to exercise in the supine position, including when working with dumbbells and a barbell (inclined bench allowed). Exercises in this position violate the flow of venous blood to the baby.

    And, of course, training should be immediately stopped when the following symptoms appear:

    • vaginal bleeding or unhealthy discharge,
    • dizziness, darkening of the eyes, cramps in the temples,
    • incoordination
    • chest pain, strained muscle pain,
    • shortness of breath, respiratory failure,
    • swelling of the calf (possible thrombophlebitis),
    • false contractions and cramps in the region, pulling pains,
    • tachycardia, pressure jump, strong pulse acceleration,
    • fetal movement in the uterus,
    • increasing the tone of the uterus.

    Whether it is possible to do fitness during pregnancy is decided by each woman independently, coordinating with the attending physician and instructor. In the absence of physical contraindications and the normal course of pregnancy, regular aerobics will help keep fit and ensure a good mood for the expectant mother.

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