Useful exercises for pregnant women (1st trimester)
For every woman pregnancy is a magical state of expectation of a miracle, an extraordinary, joyful period. The expectant mother completely changes the way of life and tries to do everything that the birth went well and baby was born healthy and strong. Good nutrition, taking vitamins, avoiding harmful habits, healthy sleep, and, of course, useful exercises for pregnant women – all of which should enter the mode.
The key to health
Thanks to all of the above points the chances of having a healthy baby is much increased. Today proved that gymnastics expectant mommies just need. With moderate exercise metabolic processes in the body are accelerated, in the capillaries of the placenta improves blood flow and it helps to increase the oxygen supply to the fetus.
For those who doubt, can pregnant women do gymnastics, gynaecologists around the world cite many instances of positive effects on the body of expectant mothers moderate exercise. To easily overcome this physical challenge, like childbirth, we need to strengthen the muscles and maintain them in good shape. The prepared body quickly and easily restored.
Where and how can I do gymnastics
Modern possibilities allow you to practice gymnastics at home. On the Internet there are many courses for training pregnant women. A lot of video lessons, photographs, pictures, detailed instructions allow to select the required guideline. It is only important to know that each stage needs its own gymnastics for pregnant women, 1st trimester will be different from the next. If you decide to do in the clinic, knowledgeable specialists will advise on what physical exercise required for your body. For each trimester, developed by special exercises.
Gymnastics for pregnant women. 1 trimester
In the first trimester pregnant women is very important to maintain a good mood, as it is at this stage often have unexpected mood swings, irritability, depression. Gymnastics for pregnant women by weeks will help smoothly, without unnecessary stress to go through all the stages of carrying a child. This period is very important to learn breathing exercises. In "interesting" position of intrauterine pressure increases significantly, it is necessary to learn to constrain elastic abdominal muscles and pelvic floor. This will help correct thoracic breathing by using the muscles of the diaphragm. It should be noted that this breathing stimulates the flow of nutrients and oxygen to the fetus.
In the first trimester it is useful to perform the following exercises:
1. Stand in the knee-elbow position.
Lift and extend one leg, then slowly lower it. Do the same with the other leg.
Pull forward with one hand, staying on three points and slow her down. Identical – with the other hand.
2. At the same time lifting right arm and left leg, stand on two points. Slowly return to starting position. Repeat, lifting left arm and right leg.
3. Exercise "Cat".
For a start – "Soft kitty". The body moves forward, weight is transferred smoothly in the palm, bend the spine, from the cervical, lumbar ending. At the beginning of the exercise the head is lowered, by the end of rises.
Then "Grumpy cat". The back is curved arc, the head is lowered, the body begins to move backward, then forward.
Each exercise is repeated four times.
What exercises can I do pregnant
Below we consider in more detail what types of exercises you can do pregnant women. Some types of gymnastics can be performed at any stage of pregnancy, and some — only term. What kind of exercises you need to master during pregnancy?
- Morning exercises.
- Breathing exercises.
- Exercises with the ball.
- Water gymnastics (Aqua aerobics).
- Gymnastics term.
- Physiotherapy and decompression.
- At certain stages of the necessary knee-elbow exercises, exercises for legs for pregnant women.
For those who are accustomed to perform daily morning exercises will not be difficult to continue to do this in the "interesting" position. Pregnancy is not a reason to abandon the normal rhythm of life, including morning exercises. Is it different from regular gymnastics for pregnant women? 1 trimester, allowing you to move more actively, if there is no threat of interruption. The instructor will help to develop any complex, which can include leg swings, arms, exercises with the ball, turns, tilts of the head and torso, squats. The main condition – all exercises must be performed without causing any discomfort, after class you should feel energized. Very useful usual morning walk in the fresh air.
Breathing exercises are recommended to perform at all stages of pregnancy. It has no contraindications. She teaches relieving tension, and relaxing. When emotions are running high, there are constant shifts of mood, this is very useful.
A unique course is breathing exercises by Strelnikova. This course will be useful for all future mothers. Breathing exercises enriches the blood with oxygen, improves the immune system not only the mother but also the baby, preparing the baby to correct breathing immediately after birth. Course Strelnikova specially designed so that they can deal with pregnant women at any stage, even having any deviations. These breathing exercises refer to exercises for pregnant women. Classes in the 1st trimester are the certain Foundation, the key to successful and easy childbirth.
Gymnastics with a ball
With the ball to do much more interesting than, for example, just to do the slopes, walk or do leg swings, arms. The exercises train the desired muscle groups, the back is not loaded, and this is very important in the later stages of pregnancy. In the last trimester you can just sit on the big ball, swaying a bit, so your spine will have full unloading and rest.
Water gymnastics for pregnant women is perhaps the most enjoyable sports activity for women in the state. Very sorry that not everywhere and not all available pools. Water aerobics is shown in all stages of pregnancy, no contraindications. The third trimester is a great option, as other types of gymnastics already can not afford, because a huge belly limits movement, and in the water in the weightless condition, this is not felt. Water aerobics soothes, improves mood, mood hardens. Some types of water exercises help to turn the baby from breech presentation! Also water gymnastics helps with fight against excess weight.
Exercise of the joints, ligaments, muscles
From the first days of pregnancy to ready the body for upcoming exercise. Exercise of the joints, ligaments, muscles should include exercises for pregnant women, 1st trimester should be the basis. At this time you need to train your body, because at the subsequent stages have to carry heavier loads for gestation. To leave you must be in good physical shape, it will allow you to easily move this test.
Gymnastics pregnant should strictly trimesters. Do not look for separate exercises for legs, for hands, proper breathing. The best option is a balanced complex, designed for a particular trimester, it will already include all the necessary exercises and how, from what to start, how to finish, how many times to repeat. What types of gymnastics for pregnant women to do better, you tell your gynecologist and sports instructor.
This kind of special gymnastics for pregnant women. The set of such classes in any case do not need to choose yourself, even if you think that these exercises you need. In this case it is better to listen to the experts. In such a serious matter to engage in independent action is dangerous not only for you but for the baby. You need to engage in special groups under the supervision of an experienced instructor. It is worth noting that this complex is not assigned only to those women who experience some health problems. Physiotherapy helps:
- To accelerate the processes of adaptation to pregnancy.
- Improved circulation in women, prevention of fetal hypoxia.
- Relieve lower back pain, back.
- The improvement in bowel function.
- To reduce the appearance of early toxicity and late gestosis.
- The prevention of varicose veins of the extremities.
Especially necessary therapeutic gymnastics for pregnant women with pelvic presentation of the fetus. Specially designed exercises allow in some cases to change the incorrect position of the child.
Decompression, drainage gymnastics
Decompression exercises for pregnant women, as well as drainage, plays an important role in preparation for childbirth. This type is mandatory in the third trimester. If you want you can begin to engage previously. What are these types of gymnastics for pregnant women? To be brief, drainage gymnastics is the work of breathing, decompression – strengthening, training of muscles of the perineum. These types of gymnastics it is better to do at the same time. A woman must learn to breathe correctly during fights and simultaneously work the muscles of the perineum and vagina. If desired, the classes can start from the 12th week of pregnancy.
The knee-elbow position is very often used in physical therapy. It is worth noting that many doctors recommend expectant mothers take a position daily twice for five minutes. In the second trimester, even up to 30 minutes.
How to take the knee-elbow position? Get on all fours, stretch your arms from hand to elbow on the Mat, head and shoulders drop below the level of the buttocks, under the Breasts put a soft cushion or pillow. What happens in the body in this position?
- Uterus presses on the lower sections of the intestine, kidneys, preventing the appearance of hemorrhoids, swelling.
- The load from the spine, the abdomen is completely removed.
- Breathing becomes easier, feel better.
- Large blood vessels are not peredelyvayut due to the severity of the uterus, improves blood circulation.
- These exercises promote proper fetal presentation.
Remember that now you are not alone, inside you, new life arose. Depends on you, whether the baby will be born healthy and strong. Waiting for a miracle don't forget about proper nutrition, day regimen, and of course, gymnastics for pregnant women.