Home exercises for pregnant women at different times

Pregnancy is a time of global mental and physical change for a woman expecting a baby. It doesn’t matter whether the first is pregnancy or not: the world of family relations is being reconstructed, the emotional sphere of the future mother is being transformed, and, naturally, the female body is changing. It is truly amazingly transformed. It becomes the center of development and the birth of a new human life. In order for all these dynamic processes to pass easily, you need to take care of your body for all nine months.

Today there are many interesting and useful options for physical exercises during pregnancy: from perinatal yoga and Pilates to aqua gymnastics in the pool under the guidance of a specialist. But often the easiest way to maintain and strengthen your body are exercises for pregnant women at home. Regular performance of a special set of exercises for expectant mothers will bring undoubted benefit to the body shape, well-being, and mood of the woman.

Features of physical activity during pregnancy

Pregnancy is a natural biological process, but its course largely depends on the behavior of a modern woman. It is worth remembering that a strong and hardy body is probably easier to cope with the stresses of pregnancy and childbirth than a sluggish and untrained body. Even if exercise was not part of a woman’s lifestyle before pregnancy, a new condition is a great incentive to start taking care of yourself.

During pregnancy, the female body experiences tremendous stress. Therefore, physical activity should be as thought out and moderate. It is worth focusing on exercises for pregnant women, which help normalize blood circulation, improve posture and elasticity of all muscle groups. It is also necessary to pay special attention to breathing and relaxation techniques. Each period (trimester) of pregnancy has its own specifics of doing home gym exercises.

First trimester

The beginning of big changes: internal organs begin to gradually shift, giving way to a growing uterus. For the time being, the tummy is rounded off by others. Hormonal restructuring begins, which means that the mood of the pregnant woman changes.

To comfortably survive the changes that have begun, it is worth lowering your normal physical activity. You need to give your body and psyche time to adapt. Doctors do not advise actively engaged in physical exercises in the first trimester, as they believe that in the first 12 weeks of pregnancy there is a risk of spontaneous abortion. Classes in power and extreme sports will have to be postponed until after the birth of the baby. They can be replaced with special exercises for pregnant women, breathing exercises, and a light workout. Gymnastics in the first trimester will saturate the blood with oxygen and help to cope, for example, with the disturbing symptoms of early toxicosis.

Second trimester

Usually by this time the expectant mother is already accustomed to a new state. If toxicosis tormented, then its symptoms remained in the past, and the tummy has not yet reached a large size. If physical exercise has not yet entered the life of a pregnant woman, now the ideal time has come to start regular exercises.

Exercises for pregnant women in the 2nd trimester are aimed at strengthening the back muscles, training the cardiovascular and respiratory systems.

Third trimester

The final period of pregnancy. The baby’s weight is growing, the load on all organs and systems of a pregnant woman is increasing, and active preparation for childbirth is underway.

Exercises for pregnant women in the 3rd trimester become less intense, with an emphasis on breathing techniques and stretching. Much attention should be paid to preparing the pelvic floor muscles for childbirth.

Why does a pregnant woman need gymnastics?

With a rational distribution of physical exercises, pregnancy is more favorable for both the woman and the child growing in the womb. Physical training helps the body cope with the increasing load and affects the birth of a baby. It is softer and less painful.

• Regular gymnastics strengthens the body, makes it more flexible and mobile.
• Exercise improves the condition of joints, muscles and skin, which have increased stress during this period.
• The abdominal muscles become longer and more elastic. The risk of stretch marks on the stomach is reduced, and after childbirth a woman quickly returns to the pre-pregnancy form of the body.
• During the exercise, blood circulation increases. The work of the heart and blood vessels is activated, which ensures the full delivery of oxygen and nutrients for the development and growth of the child and the timely removal of metabolic products.
• Metabolism and digestive system improves.
• The muscles of the pelvic floor are strengthened, stagnation in the small pelvis and lower limbs is eliminated.
• Internal body space increases due to stretching of the spine and an increase in the surface area of ​​the abdomen. The kid develops in more free conditions.
• Exercises for the perineum improve the elasticity of tissues and are a preventive measure against breaks in childbirth.
• Breathing exercises for pregnant women train the entire respiratory system, qualitatively improving its functions, and prepares a woman for childbirth. Increases the amount of oxygen delivered to the mother and baby.
• Hormonal balance that occurs during and after gymnastics helps maintain body tone and good mood. It is known that the condition of the child directly depends on the physical and emotional status of the mother.
• Antenatal exercises are the basis for faster physical recovery of a woman after childbirth.

Rules for performing home gymnastics

1. Before starting classes, it is necessary to consult a doctor about possible contraindications and nuances of performing home exercises for pregnant women.
2. Exercises are selected strictly depending on the duration of pregnancy.
3. The complex is performed daily or every other day, depending on the state of health.
4. The execution time of the gymnastic complex can vary from 30 to 60 minutes.
5. Clothing for gymnastics should choose comfortable and not restricting movements.
6. The classroom should be well ventilated. A flat ground or lawn will be an ideal place for outdoor gymnastics.
7. You need to practice gymnastics 2 hours before or after a meal.
8. All exercises must be performed at a slow pace, without jerking and sudden movements.
9. If you feel worse, you must stop the exercise and relax. If you feel worse, you need to seek medical help.

Absolute contraindications for exercise

• The threat of abortion.
• Severe toxicosis.
• Pain in the lower abdomen.
• Infectious and inflammatory diseases.
• Body temperature is above 37 degrees Celsius.
• Low placenta location.
• Gestosis.
• The threat of premature birth.

Universal home workout

To maintain good health, a positive emotional background and create the best conditions for the development of the child, it is worth starting to perform daily home gymnastics with a simple warm-up.

Warming up will help to warm up muscles, strengthen joints and normalize blood circulation. As pregnancy develops, exercises recommended for a certain period can be added to it. Each exercise must be repeated 10 times, observing symmetry.

An approximate set of exercises for pregnant women at home (warm-up)

• Alternately rubbing the feet. In a sitting position with crossed legs (in Turkish or in the "lotus" position), actively massage the inside of the foot with your fingers and palm edge for 1 minute.
• Rubbing the palms for 1 minute. Starting position - sitting, as in the previous exercise. Vigorously rub your fingers in circular motions, as if you need to put a ring on each finger. Also rub each palm in a circle.
• Head turns. Gently turn your head from side to side, trying to look over your shoulder. Then, tilt the head to the sides, down and back, trying to gently stretch the side, back and front of the neck. The shoulders should be lowered and relaxed during this exercise. In the end, you need to hold the head down to the chest, feeling its weight. Then carefully push it back and briefly linger in this position.
• Starting position - standing, feet shoulder width apart or slightly narrower, hands on hips. Slowly roll from heel to toe and back, resting on a full foot. Then follow 10 steps back and forth on the heels, then on the toes, then on the inside and outside of the foot.
• Starting position - standing, feet shoulder width apart or slightly narrower, arms on hips or extended to the sides, parallel to the floor, to maintain balance. Raise and bend one leg in the knee in front of the body at a right angle and begin to rotate the ankle first clockwise, then counterclockwise.
• From the same starting position, keeping the thigh at right angles to the body, begin to rotate the shin first clockwise, then counterclockwise.
• Without changing position, take the thigh aside in a circular motion and return it to its place. In the first part of the task, the hip joint seems to open, in the second - it closes.
• Legs shoulder width or slightly wider, arms freely on hips. Bend your knees slightly and start swinging movements with your hips left and right, then back and forth, and finally, draw a figure eight with your hips.
• Starting position: feet shoulder width apart or slightly narrower. To connect palms in front of the chest (“prayer” gesture) or to freely place your hands on your hips. Fix the hips, start the rotation of the upper body clockwise, then - against.

Complementing the described warm-up complex with the necessary exercises, you can create your own ideal home gymnastics that meets all the needs and wishes of a pregnant woman. So, a set of exercises for pregnant women in the 2nd trimester may include: warm-up, simple strength exercises and stretching. And it is also desirable that it be aimed at training the respiratory system. At home, exercises for pregnant women in the 3rd trimester are recommended to be performed, reducing the strength and increasing the time for mastering breathing and relaxation practices. A few days after the start of home gymnastics, a positive effect will be noticeable: physical mobility will increase and mood will improve.