Gymnastics and exercises for pregnant women. 1 trimester
Pregnancy exercises – 1 trimester – Council ON
You've learned that you're pregnant, and your first emotions are joy mixed with excitement.
There are many different questions in my head (especially if this is the first pregnancy): what happens in my body, what is possible, what is impossible, how to keep me healthy and give birth to a healthy baby, how not to gain too much weight, how to eat, how to breathe, how to sleep, who to listen to, who not to listen to, and so on.
Please relax, take a deep breath and calm down. Today, we will answer some of your questions and explain the topic of health and fitness for pregnant women, what to pay special attention to and how to modify the exercise to your new condition.
Women's body changes during pregnancy
Women's body undergoes a lot of transformations during pregnancy ranging from mood to changes in the hormonal system, metabolic rate and weight gain.
All these changes are natural, and there is no need to worry about extra pounds on the scale. It's easier to endure the changes in body and overall emotional state to maintain a healthy lifestyle: a full balanced diet and sports or special gymnastics for pregnant women.
Even if you've never played sports before, it's time to start!
Physical exercises during pregnancy have several advantages:
- training will have a positive effect on your health as well as that of your baby's future health;
- when you put on weight, no excess fat will accumulate;
- after childbirth, you will return to prenatal care faster;
- the pregnancy will be easier and the birth itself will take place;
- during exercise the blood circulation will improve, the body will be enriched with oxygen;
- hormones that improve the mood will be released;
- in general, you will feel better, and your baby will be healthier, more active, and more able to play sports and study in the future.
li>the pain will decrease;
Abilities and contraindications for exercise in pregnancy (1 trimester)
Pregnancy is divided into three trimesters. In the first trimester, the fetus is very sensitive to negative external stimuli and develops all vital systems and organs.
Before you start training, be sure to consult your doctor, do an ultrasound, make sure you have no absolute contraindications, which can be asymptomatic and do not bother you. These contraindications include:
- Heart diseases affecting hemodynamics;
- reduced lung extensibility due to restrictive diseases;
- multiple pregnancy.
As well as absolute contraindications, there are also relative contraindications that should be taken into account. It could be:
- situation before pregnancy;
- extreme obesity or underweight;
- orthopaedic restrictions;
- uncontrolled type 1 diabetes;
- hyperfunction of the thyroid gland;
It is time for to stop immediately if you have one at that time:
- headache or dizziness;
- chest pain;
- any discomfort.
If all medical conditions are normal, provide coaching support and get started.
- Scientists suggest that pregnant women train at least three times a week for thirty minutes each.
- Begin with a fifteen-minute training session. If all is well, there is no negative feeling – add 5 minutes to each training session and gradually bring the session to half an hour.
- We recommend that you exclude training that involves fighting, kicking, falling, ball training, puck training.
- Train in the gym on a stationary bike instead of cycling on the road.
- Bear in mind also that while training in the gym, you should eliminate press exercises, it is better to avoid free-weight training to avoid the risk of the barbell/dumbbell falling on the stomach or hitting a projectile.
- Avoid complex exercises that require holding your breath.
- According to recent research, a reasonable combination of aerobic and strength forces reduces the likelihood of a caesarean section.
- Please use a special lingerie for pregnant women, use a stomach bandage.
- Workout clothes should not make you uncomfortable.
- Drink plenty of fluids, eat a full balanced diet, and enjoy the fun.
Pregnancy in the first trimester of pregnancy
Only the opinion that exercise for pregnant women in the first trimester is contraindicated and the expectant mother needs to lie down and fold her legs.
This is a big mistake: pregnancy is not a disease, and the more active the mother's lifestyle is, the easier it will be to give birth and the healthier the baby will be. Gymnastics for pregnant women, stretching, pilates, yoga, walking and aqua-aerobics will be useful.
Begin the morning with breathing exercises, do exercises for pregnant women on fitball at home. Pay special attention to strengthening your back – you'll need it in the next nine months.
Pregnant Women's Exercise Package in the First Trimester
This ingenious set of exercises will help you keep your muscles toned, your weight normal, and your mood up.
- Before the main exercises, take six breaths and exhalations of the abdomen, diaphragm and chest, stretching each of them as far as possible to about 6-8. When breathing with your stomach, try to leave your diaphragm and chest still, and so all the sections take turns. Then six full breaths and exhalations.
- Make six breaths and exhalations with a pause between them. It looks as follows:
- Breathe in account 5;
- Pause in account 3;
- Exit in account 5;
- Pause in account 3.
- Then close the left nostril with your right forefinger and take a breath with your right one, breathe out your left nostrils with your right thumb. Take six such breaths and exhalations, change hands and repeat the manipulations: breath of the left nostrils and exhalation of the right.
This breath will help you to better open the lungs, fill them with oxygen, as well as distract yourself from routine matters and tune in to training.
After breathing exercises, warm up should be done. It can be a one-minute walk in place, hip, knee and ankle rotation, arm rotation in shoulder, elbow and hand rotation, sideways tilts, forward and back deflections, hip, knee and ankle rotation. About ten repetitions in each direction.
This exercise will help strengthen the leg muscles and open the pelvis
Sticking to the back of the chair, spread the legs wider than the shoulders, socks looking outward. Take your pelvis back and take your time to make the ten deepest squats possible. Concentrate on performance and breathing. At the bottom, take a breath and exhale at the top.
Reverse and sideways withdrawal
This exercise will help to strengthen the pelvic and oblique abdominal muscles.
Stick your left hand behind the back of the chair and swing your right foot backwards, then move your foot to the right side and diagonally move your foot forward to the left. Return the leg to its original position, repeat ten times, rest, repeat the same with the other leg. Concentrate as much as possible on muscle work, avoid inertia.
Finger legs from
Drawing will help strengthen gluteal muscles and the inside of the thigh.
Lying on the side, legs straightened (lower leg can be bent in the knee), lean on the elbow. As you exhale, slowly raise your leg up, as you inhale, slowly lower it down. Perform 10 times on each side.
This exercise will strengthen the oblique abdominal muscles.
Lying on your side, bend your knees, rest your upper body on your elbow. Upper arm behind the head or at the waist. As you exhale, remove the pelvis from the floor by a few centimeters, and as you inhale, return to the starting position. Repeat ten times on each side.
This exercise will help strengthen your pectoral muscles.
This exercise will help to strengthen your pectoral muscles. The knees are exactly under the pelvis, the hands are just ahead and wider than the shoulders. Take a breath. On an exhalation bend your elbows to the sides and try to touch the breast floor. Repeat ten times.
Diagonal stretching will help strengthen the back muscles.
Everything on all fours. Take a breath, pull your right leg back and your left arm forward with an exhalation, without bending your lower back and trying not to lean too hard against the support leg. Return to the original position. Do ten repetitions on each side.
This exercise will relieve tension and fatigue from the back, making the spine more flexible.
Connect the knee-knuckle position on the floor. The knees are exactly under the pelvis, the hands are under the shoulders, the back is in a neutral position. Breathe in, bend and stretch your chest and chin up.
Don't bend too hard in the lumbar region, don't let it hurt you. In exhalation, round up your back and pull your chin to your chest. Do ten such repetitions.
Varicose prophylaxis exercises
Prophylaxis will help relax your calves and ankles and can be performed in any convenient place and at any time.
Sitting in a chair, remove your feet from the floor. Pull your socks on you, away from you. Rotate left and right. Place your feet on the floor and pull the heels off the floor as far as possible by standing on your chicks. Perform 10 repetitions for each exercise.
Pregnant women's fitball (1 trimester)
Fitball has become very popular among pregnant women because it gives them the opportunity to do a lot of exercises, helps to relieve painful symptoms in the spine, and can become a true helper in preparation for childbirth.
Practices during pregnancy on fitball (1 trimester) are almost free of contraindications, but before you start training, you should ask your doctor for permission.
For some exercises:
- Li>Legs at shoulder width, hold the ball in straight arms. Tilt forward and sideways.
- Sitting on the ball, make a rotational pelvis movement in both directions.
- Lying on the floor, place the ball between your legs. Squeeze the ball with pulsating movements.
- Lying on the floor, place one foot on the ball, the other bent in the knee and standing tightly on the floor. Slowly roll the ball back and forth.
- Team the ball as a chair while watching TV. Rotate the pelvis at the same time.
- Provide back relaxation exercises. To do this, kneel on your knees, lie on your chest on the ball, hug it with your hands and swing slightly from side to side.
Everything is fine, don't strain yourself, do three or four repetitions of each exercise. Remember, you shouldn't feel any kind of discomfort.
After training, it is important to pull muscles at a calm pace. This will help them relax and get their pulse back into their training state.
- Sitting on the floor, cross your legs in Turkish, leaning your right hand against the floor, stretch your left hand to the right and in the other direction. Repeat ten times, pause at the maximum stretch point.
- In the same position, start the right hand between the shoulder blades, and try to reach the left hand to the right, linger in this position.
- Pull your legs forward, align your back, bend slightly in your lower back and tilt.
- Hold the back of the chair, grab the ankle of your right leg and pull the heel to your buttock.
Pregnancy exercises (1 trimester) video
Get acquainted with pregnancy exercises (1 trimester) in the proposed video. You will learn how to warm up better and more effectively, look at the right technique, breathing, and the number of repetitions.
Pregnancy is a difficult and challenging time in every woman's life. Follow our recommendations and your pregnancy will be milder, the delivery itself is easier and your return to prenatal care is quicker. Enjoy this period, smile and love every day.
Gymnastics for pregnant women of 1 trimester – learn the full range of exercises
From the first day of pregnancy, the woman begins to take more responsibility for her health. One of the ways to improve your condition is to do gymnastics. There are specially designed complexes for pregnant women, suitable for each trimester separately.
Gymnastics for pregnant women 1 trimester
Gymnastics is good for everyone, and especially for pregnant women. In the first trimester, a woman's hormonal background changes and her weight begins to increase. The conditions of this period determine the correctness of the fruit formation. If there are no medical contraindications, complications, it is necessary to start gymnastics.
Physical education will help you prepare for childbirth
|All exercises are smooth, calm. You can do it in the morning or at any time during the day, at home or in the room with a coach. Some people do aqua-aerobics in the pool|
|While playing sports the body is saturated with oxygen||This is very important for the child's development: he will receive enough of it with his mother's blood|
|Active movements improve the digestive tract and increase metabolism||This will help avoid constipation, which women suffer in “interesting situation”, and will adjust the work of internal organs|
|Physical education helps to cope with excess weight||Trained organism will quickly take shape after childbirth|
|Sports activities strengthen the heart, the lungs||This will help the pregnant woman feel good when her weight in the last few months will increase significantly and the body's load will increase|
|Strengthen the abdominal muscles, legs, relax the spine||Back will stop hurting, legs will be easier to withstand the stress, after childbirth there will be no stretch marks on the abdomen|
|While gymnastics improves vitality||Mood and inner state. This has a very positive effect on the person and his or her well-being. Pregnant people just need a good mood: This has a major impact on the development of the fetus|
|Physical education will help women prepare for childbirth|
|Physical education will help women to prepare for childbirth||Muscules will be stretched, breathing will be full and delivery will be successful|
Dispositions to gymnastics
Pregnant woman in 1 trimester may have some health problems, in which gymnastics should be suspended or not performed at all. They are:
- toxicosis, which worsens the general condition and is accompanied by vomiting;
- stomach pain;
- pressure rise;
- Borbidding threat;
- Some chronic diseases;
- Cold viral diseases.
If your stomach aches, secretions, breathing and heartbeat become too fast, you need to stop them immediately and report the symptoms to your gynecologist.
Please consult with your doctor before classes
In any case, you should not start classes by yourself. It is necessary to consult a doctor who leads the pregnancy, identify possible contraindications. Talk to your doctor and find exercises that are appropriate for your pregnancy.
In a moderate pace, you can study:
Neeling to run quickly, jump intensively, rock the press.
Practices prohibited during pregnancy
Gymnastics for 1 trimester
Before you start your exercise, you need to prepare your muscles by warming them up a little. Warm-ups can be different. For example, walk around the room, raising your knees high and rotating your hands back and forth. Keep in mind that the intensity should be low and the exercise should be such as to avoid blows to the stomach or any injury.
Pregnant women's warm-up example
With the course of pregnancy, the breast weight increases. We need to strengthen her muscles. This will be facilitated by the following exercise.
Be straightforward, joining both palms on the same level with the chest. 1-2: Take a deep breath and forcefully rest your hands on each other, creating tension in your muscles. 3-4: Exhale and turn your palms to yourself. 5-6: Breathe in and turn your hands back. 7-8: Exhale and relax your hands.
Exercise to strengthen your breasts
Exercise can be done up to ten times. Be sure to watch your breath.
Leave your feet a little apart. Knees slightly bend so that the position of the body was stable, put your hands on your hips. Make circular movements of the pelvis alternately clockwise and counterclockwise. The femoral and pelvic muscles must be tense. Perform 5 rotations in each direction, breathing should be even.
Pelvic rotational motion
This exercise stretches and tones hip muscles.
Step straight, put your feet together, pull your hands out. Move the weight of the entire body to the right leg by moving the left semicircle forward. Return the left foot to its original position. Similarly, concentrate the weight on the left leg by doing a half circle ahead of the right. Repeat this 4 times with each leg
This exercise reduces the load on the back and strengthens the abdominal muscles. If it's hard to do it without support, place a chair next to it and lean on its back with one hand.
Rotating foot movements will help prevent varicose veins
To improve blood circulation in the leg vessels, you need to do various manipulations with the feet. Sit in a chair or on the floor and twist your feet in different directions. Looks like you're wearing heels and socks. Rise on the tiptoe, the outside and inside of the foot.
These movements will help prevent varicose veins and strengthen the vessels.
Leave some support, such as a chair, in front of you. With your hands on the back of your chair, sit down slowly, kneeling aside. The squat shouldn't be too deep. Then straighten your legs and get up on the tiptoes as high as possible. You need to breathe in when you're sitting down, you need to breathe out when you're straightening your legs. When you're upstairs, breathe in. Exhale when lowered.
Drawing will strengthen the leg muscles, stretch them.
Rotating body movements
Rise straight, put your hands on the waist. Tilt your torso to the right and then to the left. Hands must show the direction of the body. Pull them to the right when tilting to the right and to the left when tilting to the left. Pull behind the arms while tilting, stretching the side muscles and spine. Breathe in when tilting. Breathe out when you're at home.
Lie on your back, stretch your arms along the body. Inhale, slowly raise your hands up, bend them in your elbows, and touch your shoulders with your fingers. Then return your hands back, exhaling just as slowly.
This breathing exercise will help strengthen the lungs and prepare the expectant mother for childbirth.
– Gymnastics for pregnant women of the 1st trimester
Pregnancy is an important period in a woman's life. Treat yourself and your future child very responsibly. We shouldn't neglect sports activities. This will help you spend 9 months safely and give birth to a healthy baby.
Gymnastics for Pregnant Women 1 trimester: What exercises and equipment are useful for a expectant mother
Physical activity during pregnancy is a cause for heated debate. And it cannot be said that the representatives of the anti-sports side are absolutely wrong. The problem with their statements is that many women are rowing under one comb of absolutely all pregnant women, while a small percentage of women are under an actual load ban.
Gymnastics for pregnant women (1 trimester) is not only allowed, but also recommended! Let's take it one by one.
Why to do sports
To do sports during pregnancy is necessary. In the gym, in the pool, in the fitness center.
Wherever there are courses for pregnant women. No courses, you can go to the park.
Earning for pregnant women at an early stage is this:
- reduced likelihood of lacerations during childbirth;
- easing the current state of the pregnant woman through certain exercises;
- improved oxygen enrichment of the foetus (if the mother is not dyspneatist);
- general metabolism improves (for both mother and baby);
- the nervous stress is reduced;
- organismwill more easily endure delivery;
- repairing after childbirth will be faster;
- reduces the likelihood of gaining weight during childbirth.
As regards nervous stress. The human body has a simple scheme, which works for everyone, without exception: tired of morally – tense physically, washed away physically – switch to mental activity and the tension will fade. Pregnant women are always in a state close to hysterics. Exercise for pregnant women is vital and morally necessary.
Important! What good is gymnastics for pregnant women in the 2nd trimester
When you can do it
If you've done sports with up to two pregnant women, you don't want to give up. All you need to do is to reduce the speed by relieving the load on certain areas and moderate the rhythm to a relaxing one rather than a worn-out one.
Check it out! Physical education for pregnant women is always possible if there are no contraindications from the leading obstetrician-gynecologist.
If the last acquaintance with sports took place at the school desk, it is time to remember your youth. Slowly, carefully, 15 minutes a day, under the guidance of a coach.
Gymnastics for pregnant women (1 trimester) – a mandatory course in all self-respecting sports centers.
Specialized programs and morally stable instructors are attached to each session.
Be that training for pregnant women in the gym, water aerobics, or overseas pilates for pregnant women – everywhere to the position are treated with understanding and due responsibility.
First trimester for pregnant women – the most disturbing. Fetal systems and organs are laid, and the female body is actively transformed. As a consequence, there is a high probability of miscarriage. You can't postpone training until the second trimester. It's only gonna be harder to start training muscles. You have to come and tell us everything as it is, and the trainer will prepare the necessary program.
Interesting! Positioning gymnastics for pregnant women 3 trimesters
What can a pregnant woman do
Professional exercisefor pregnant women can be found in the following sports directions:
- breathing exercises;
- charging and hiking.
No matter what kind of sport a woman in a position wants to take up, her programme should be designed specifically for pregnant women. Even if a woman is an experienced sportswoman, inform the coach and create a new gentle program is necessary!
Far from every city there are yoga centers, and not every center has qualified specialists for pregnant visitors. Before choosing yoga, you should feel the ground for a coach in the city. No such thing? Go to the next step.
Fitness is considered a very active sport. But it has such a special branch as fitness ball exercises. A set of exercises for pregnant women is wide enough and covers all trimesters.
Cognitive! How to determine the abdominal muscle divergence after childbirth
Pilates for pregnant women is a modern and young sport, if you can call it that. Under the guidance of a trainer you can easily feel graceful even in the 8th month of pregnancy.
Thansas. For dancing during pregnancy, the Oriental