Gymnastics for pregnant women 1.2.3 trimester at home. Respiratory gymnastics for pregnant women - how to do

Pregnancy is not a reason to throw sports. On the contrary, during the period of gestation of the child, the future mothers simply need special gymnastics. Simple exercises help a woman not only prepare the body for the upcoming childbirth and improve physical abilities, but also cheer up, relieve stress and relax. In today's article, we will describe in detail what gymnastics for pregnant women in the 1st, 2nd and 3rd trimester of pregnancy should be, as well as talk about the benefits of exercises during the period of bearing the baby.

Gymnastics for pregnant women: benefits

Of course, during pregnancy it is important to take care of your body. That is why, over the years, a set of exercises for future mothers was carefully developed for many years. As a result, even doctors tend to advise pregnant women in classes in special gymnastics. Indeed, among the useful results after training you can observe:

• strengthening the muscles of the back, abdomen and structures of the body that are used during childbirth;
• training and tone of muscles for previous genera;
• elimination of pain spasms in the back;
• facilitation of the removal of feces, preventing constipation;
• reduction and prevention of edema;
• improving the outflow of blood and lymph in the limbs and other areas of the body;
• reduction of "pregnant" discomfort;
• improving sleep;
• decrease in fatigue;
• prevention of mood swings, stress and depression.

Simple exercises that are recommended to do to women during pregnancy are mainly aimed at training three muscle groups - back, abdomen and pelvis. Let's analyze in detail why you need to train them.

Gymnastics for pregnant women for abdominal muscles

Exercises for the muscle group on the abdomen help strengthen them and activate the performance of the most important function - maintaining the growing fetus and increasing uterus. Moreover, if during pregnancy to work out the abdominal muscles, then, according to the study, this contributes to more productive attempts that ensure successful delivery.

Gymnastics for pregnant women pelvic area and perineum muscles

Exercises aimed at training the muscle group of the pelvic region help prepare them for speedy childbirth. According to obstetricians, with systematic gymnastics of the muscles of the pelvis, the risk of rupture of the perineum and birth canal decreases significantly. In addition, such gymnastics helps to avoid urinary incontinence problems, which often develop in the postpartum period.

Back gymnastics for pregnant women

Strengthening the muscles of the back, in particular the lumbar region, helps relieve tension, improves posture and is the prevention of pain in the back. If you began to notice that you sleep badly, you can’t choose a convenient pose in a sedentary or lying position, then you should certainly pay special attention to gymnastic research. Not complicated exercises will help remove the load from the lumbar and evenly redistribute it into other zones.

It is also worth noting that gymnastics for pregnant women includes exercises for training diaphragmatic breathing. During the training, a woman learns to breathe correctly and relax through breathing. These are very important classes, because proper breathing during labor helps the future mommy relaxed at the right moments and receive enough oxygen at tension. In addition, proper breathing during childbirth allows you to maintain calm, not panic and keep the sensations under control.

Agree, for the sake of such a result, you can find a little free time during the day and make gymnastics, which, moreover, can be performed at home.

Home gymnastics for pregnant women. Video

Gymnastics for pregnant women in trimester

For some reason, a false attitude to pregnancy has been formed in modern society. Today it is perceived akin to the disease. Therefore, many women during the period of gestation completely refuse physical activity and prefer to spend time in a lying position in a state of complete rest. According to recent studies, it is immobility during pregnancy that it is not rarely caused by complications during childbirth. The thing is that during the period of the “lying” bearing of the child, the muscles are slightly atrophy and become “naughty”. To avoid such a situation, doctors advise pregnant women as often as possible to walk in the fresh air, walk more and, of course, play sports. We offer you a set of exercises for home gymnastics for pregnant women in trimester.

Gymnastics for pregnant women: 1 trimester

Gymnastics for pregnant women is a complex of simple exercises that even a woman who has never been engaged in physical education of the body can perform before pregnancy.

Warm -up

Exercise 1:

1. Stand straight, legs shoulder -width apart.
2. Raise your shoulders up.
3. On the exhale, lower your shoulders down.
4. Repeat the exercise 9 times without stopping.

During the exercise, breaths and exhalations should be smooth and long.

Exercise 2:

1. Put your feet shoulder -width apart.
2. On inspiration, take your shoulders back.
3. On the exhale, move the shoulder part forward.
4. Make breath-loud, alternating the shoulders of 9 accounts.

Exercise 3:

1. Stand straight, straighten your back, legs - shoulder -width.
2. Make 10 circular revolutions with a clockwise shoulders.
3. Provide 10 circular revolutions with your shoulders counterclockwise.

Try to make your movements smooth and amplitude.

Exercise 4:

1. Put your hands on the belt, legs - shoulder -width apart.
2. Tilt your head back and forth.
3. Tilt your head left and right.
4. Repeat the exercise 3 times in 8 accounts.

Exercise 5:

1. Stand straight, your hands - along the body, legs - shoulder -width.
2. Lower your head with your chin on the neckline.
3. "Roll up" your head to the left shoulder.
4. "Roll up" the head from the left shoulder to the right.

The main set of exercises

Exercise 1:

1. Stand straight.
2. Marching on the site to warm up the calf muscles and muscles of the lumbar region.
3. Walk 2.5-3 minutes.

Exercise 2:

1. Continuing to march on the spot, bend the upper limbs at the elbows.
2. Take the bent hands back.
3. Move bent arms forward, closing them in front of the chest.
4. Repeat the exercise 15 accounts.

Exercise 3:

1. Stand straight, align your back.
2. Fingers close into the lock on the back of the head.
3. Make your elbows in front of the cheeks.
4. Disgrave your hands on the exhale.
5. During inhalation, click them into the original position at the level of the cheeks.
6. Repeat the exercise 9 accounts.

Exercise 4:

1. Place the legs on the shoulder level, put your arms on the belt.
2. On inspiration, turn the body to the right and raise the handles.
3. Return to the original pose on exhalation.
4. Repeat the exercise 5 times in one direction, 5 times to the other.

Exercise 5:

1. Sit straight, straightening your legs.
2. Put your hands on the floor behind your back.
3. Bend your legs on the exhale, spreading them to the sides. The feet should be closed.
4. On inspiration, straighten your legs, connecting the knees.
5. The next exhalation - bend your legs with closed knees.
6. Inhale - a return to its original position.
7. Repeat the described actions 8 times.

Exercise 6:

1. Sit on the floor, your legs are straightened.
2. Put your hands on the floor behind the body.
3. Put the right leg on the left.
4. Stop make circular movements first clockwise, then against.
5. Repeat the movements of 8 revolutions in each direction.
6. Change your legs, perform similar actions with the second foot.

Exercise 7:

1. Take a pose lying on the side.
2. Straighten your legs, put the bent hand under your head.
3. Bend your legs in your knees and tighten them to the stomach on inspiration.
4. Straighten your legs on the exhale.
5. Repeat the exercise 5 times.

Relaxing part

Exercise 1:

1. Lie on the floor, bending the legs at the knees.
2. Put your feet on the floor.
3. Close your eyes.
4. Without raising your head, lower the chin into the neckline.
5. Exhaling, press the shoulders to the floor, spread your hands.
6. Slowly lower your legs on the floor, straightening them.
7. Tighten your legs, slightly diluting your socks to the sides.
8. Make a deep long breath.
9. At the end of the breath, as much as possible, lead the back, ass and the back of the head to the floor.
10. Stay in this position of 10 accounts.

At the end of the gymnastics, stay on the floor, completely relax your body, close your eyes and lie down for 1-2 minutes.

Gymnastics for pregnant women: 2 trimester

In the second trimester, the woman’s body adapts to the growing load and gets used to a new state. During this period, a little more physical exertion can be allowed, of course, if medical prescriptions allow this. The set of exercises for the second trimester retains similar to the first warm -up and relaxing part. Only a complex of basic exercises is changing.

The bulk of the gymnastics for 2 trimester

Exercise 1:

1. Stand straight, bend the pens in the elbows.
2. Walk on the spot, making as amplitude movements as possible.
3. Marching at a calm pace for 2-3 minutes.

Exercise 2:

1. Stand straight, straighten your back.
2. Weigh one hand up, the second to the side.
3. Without bending the leg, which is parallel to the arm straightened up, raise it back on inhalation.
4. On the exhale, return the leg to the original position.
5. Repeat the exercise 5 accounts.
6. Make similar movements with the second foot, changing your hands in places.

Exercise 3:

1. Stand exactly, lease your back.
2. Remove the pens by the case and express them in the lock at the level of the shoulder blades.
3. Lower your hands, arched your chest.
4. Repeat the actions 5 times.

Exercise 4:

1. Sit on the floor, spread your legs to the sides, hands on the belt.
2. On inspiration, try to touch the sock of the left leg with your right hand with your right hand.
3. Return to the original pose on exhalation.
4. Repeat the exercise 7 times.
5. Make similar movements by changing your hand and trying to touch the sock of the right leg.

Exercise 5:

1. Stand on all fours.
2. Imagine a bar in front of you.
3. Bend your back, trying to climb under an imaginary bar.
4. Repeat the leapshore exercise 5 times.

Exercise 6:

1. Stand on the knees.
2. On the exhale, lower the ass on the feet, resting your hands on the floor in front of you.
3. Return to the original position.
4. Take your hands behind your back.
5. On inspiration, rest your hands on the floor behind you, raising the hips over the floor.
6. Return to the original pose.
7. Repeat movements 5 times ago and go.

Exercise 7:

1. Stand straight.
2. Marching in the place of 2 minutes.

Gymnastics for pregnant women: 3 trimester

The third trimester is the time of active growth of the baby and the physically complex period in the life of a woman. That is why, with the beginning of the third trimester, the intensity of training should be reduced to prevent the physical fatigue of the future mommy. The warm -up and relaxing part remains unchanged, but the main exercises change a little, although most of them, nevertheless, repeat the gymnastic complex of the second and first trimester.

The main part of the training

Exercise 1:

1. Stand straight.
2. Walk in place for 2 minutes.

Exercise 2:

1. Stand straight, keep your back as smooth as possible.
2. Pands click on the lock on the back of the head.
3. Make your elbows in front of the neck level.
4. Disgrave your hands on the exhale.
5. During inhalation, click them into the original position at the level of the neck.
6. Repeat the exercise 7 accounts.

Exercise 3:

1. Sit on the floor, straightening your legs and back.
2. Put your hands on the floor behind you.
3. Bend your legs on the exhale, spreading them to the sides. The feet should be closed.
4. On inspiration, straighten your legs, connecting the knees.
5. The next exhalation - bend your legs with closed knees.
6. Inhale - a return to its original position.
7. Repeat the described actions 8 times.

Exercise 4:

1. Sit straight, get the pens behind your back and focus on the floor.
2. Move your right hand to the left, turning the body.
3. Repeat similar actions, with a turn in the other direction.
4. Repeat manipulations 5 times in both directions.

Exercise 5:

1. Stand on all fours.
2. Imagine a plank in front of you.
3. Bend your back, trying to climb under an imaginary bar.
4. Repeat the exercise first bending forward, then back 3 times.

Exercise 6:

1. Stand on all fours.
2. Exhaling, sit on the feet.
3. Inhaling, return to the original pose.
4. Repeat the actions 3 times.

Exercise 7:

1. Stand straight.
2. Marching in the place of 2 minutes.

As you can see, above the sets of exercises are not at all complicated and you can perform them independently without coaching. Home gymnastics for pregnant women is very effective and significantly improves the physical capabilities of the future mommy.

Gymnastics for pregnant women in pictures

Positional gymnastics for pregnant women

Positional gymnastics - a set of useful exercises designed specifically for women during pregnancy. The main goal of positional gymnastics is to train the main muscles that participate in labor: the back, abdomen, pelvis and perineum.

Exercise 1. Kithechka:

1. Stand on all fours.
2. Round the back, lowering your head as much as possible.
3. Raise your head up, bend your back.
4. Repeat the exercise 5 times up and down.

Exercise 2. Butterfly:

1. Sit on the floor.
2. Put the legs to you, spread the knees to the sides, connect the feet.
3. Put your hands on your knees.
4. Press your hands slightly on your knees, spreading them.

During this exercise, you should not feel pain, but only a slight muscle tension.

Exercise 3. Twist:

1. Stand straight.
2. Turn the body to the right, diluting your arms to the sides.
3. Turn the body to the left by opening the handles.
4. Repeat the exercise 3 times in each direction.

The pelvis during the execution of the twist should be motionless.

Exercise 4. Kegsy:

1. Stand up or sit straight.
2. Tighten the muscles of the perineum, as if trying to stop urination.
3. Relax the muscles of the perineum.
4. Repeat the exercise 10 times.

Respiratory gymnastics for pregnant women

Respiratory gymnastics is what every pregnant woman should know and practice. The complex of breathing exercises has a beneficial effect on the female body both in the antenatal period and during childbirth. The scientists proved that breathing gymnastics:

• helps to relax to pregnant women;
• relieves stress and gives a feeling of relaxation;
• helps to improve blood circulation of the placenta;
• helps to saturate blood with oxygen.

In addition, the correct respiratory rhythm during childbirth relieves a painful spasm during contractions.

Today, the most popular respiratory complex for pregnant women is a set of exercises from Svetlana Litvinova. Gymnastics according to its scheme is simple, understandable and corresponds to the needs of mother and baby.

A complex of breathing exercises for pregnant women

Exercise 1. Breast breathing:

1. Put the pens on the ribs.
2. Inhale as deep as possible through the nose.
3. After maximum filling the chest with oxygen, exhale for a long time and lingering.

Exercise 2. Diaphragmatic breathing:

1. Put one hand on the ribs.
2. Put the second hand on the tummy.
3. Make a quick breath with his nose, while the diaphragm should go down and stick out the stomach.
4. Exhale through the nose or mouth.
5. Make a 1-second pause and inhale again and exhale.

Exercise 3. Four -phase breathing:

1. Inhale lingeringly through the nose (duration of water 4-6 accounts).
2. Hold your breath for 2-3 seconds.
3. Exhale to 4-5 accounts.
4. Hold your breath for 2-3 seconds.
5. Breathe in this way for 2.5-3 minutes.

Exercise 4. Breathe like a dog:

1. Stand on all fours.
2. Stick the tongue.
3. Inhale through the mouth as often as possible.

Respiratory gymnastics in the paths must be given about 10 minutes a day.

Gymnastics with fitball for pregnant women

The ball for gymnastics of pregnant women is called fitball. Such a sports attribute helps to make gymnastics simple and more effective. The ball exercises are recommended to be done in the second trimester of pregnancy, when the child is taking the most stable regime.

Gymnastics with a ball during pregnancy

Exercise 1:

1. Sit on the ball, spread your legs as wider as possible and take the limbs into the floor.
2. The body is slightly bent down.
3. With one hand, take a hill into your knee, in the second take a dumbbell (weight up to 1 kg).
4. The hand in which the dumbbell is located is bent at the elbow by 90 degrees.
5. Take the shoulders and elbow back.
6. Straighten and bend your hand from dumbbells 6-8 times.
7. Change your hand.

Exercise 2:

1. Take fitball in your hands.
2. Bend your hands, pointing your elbows to the sides.
3. Press your palms on the ball, trying to squeeze it.
4. Repeat the exercise 3 of the approach of 10 accounts.

Exercise 3:

1. Lie on your back.
2. Bending the right leg, put it on the ball.
3. Bend your left leg and put it on the floor.
4. Straighten the right leg, roll the ball forward, then back.
5. Change your leg.
6. Make 7 repetitions of the exercise for each leg.

Exercise 4:

1. Lie on your back.
2. Bending your right leg, put it on the ball.
3. With your left foot, make movements as if you were twisting a bicycle pedal.
4. Change your leg.
5. Make 8 repetitions of the exercise for each leg.

Fitball exercises for pregnant women. Video