Exercises for pregnant women – Pregnancy is not a reason to give up any physical activity. On the contrary, sports help prepare the body for childbirth and contribute to a quick recovery after them. But to avoid harming yourself and your unborn child, you should remember some restrictions.
What physical activity is allowed for pregnant women
- exercise bike;
- aerobic exercise;
- yoga and pilates adapted for pregnant women.
Athletics, team sports, and strength training can be done by those who did it before pregnancy. However, you should first obtain the consent of the doctor.
The type of physical activity for the expectant mother should be chosen, taking into account many factors: the woman’s physical condition, the course’s characteristics and the genetic predisposition to complications during pregnancy, and so on.
Why gymnastics is useful
Physical exercises are beneficial for pregnant women. They train muscles, so the kilograms gained do not bring much discomfort to a woman. This is especially true for the muscles of the back, legs, and chest, which account for the greatest load.
A pumped-up press will help prevent diastasis of the abdominal muscles. Exercise also improves circulation and boosts the immune system. Outdoor activities train the lungs and saturate the body with oxygen.
Sports will help you not gain excess weight and reduce the risk of stretch marks. A trained body recovers faster after childbirth, both from the outside and inside.
However, you should take into account the peculiarities of training depending on the trimester:
- One trimester. There is also the opportunity to run, do fitness and walk on foot. You can practice dancing, Zumba and other outdoor sports. You can train 2-3 times a week. The optimal duration is 50 minutes. Don’t forget to warn the coach about the pregnancy: if your condition worsens, he will be able to provide first aid quickly.
- Two trimesters. You should choose exercises that do not require excessive pelvic mobility. You will also have to give up contact sports. Do not stretch: bones and joints become brittle in preparation for childbirth. Less mobile dances, water aerobics (it is easier to move in water), and Pilates (with and without a ball) will do. Duration of active loads – no more than 15 minutes.
- 3rd trimester. It becomes more difficult to move because of the large belly. The emphasis is shifting to individual muscle groups. You can do exercises with dumbbells. Particular attention should be paid to breathing. Suitable for yoga, Pilates, and swimming. If you feel good, you can train until the day of delivery! The main purpose of sports during this period is to prepare the body for them.
If you don’t have the desire or ability to go to the gym, try exercising. Recommended exercises:
- Irregular push-ups. Starting position: on all fours. We begin to do push-ups, moving the load on the arms and chest. In no case do not bend the pelvis!
- Raising the legs, lying on the side. The hand props up the head. First, we perform on one and then on the other side.
- Side plank. Starting position: on the side, legs bent at the knees, leaning on the elbow. We raise the thigh, fix it at the top point for a few seconds and lower it back to the floor.
- Stretching. We sit in Turkish, lean in each direction, lingering for 10-15 seconds.
The optimal strength and amplitude of execution is 70% of your normal rate. Remember to rest longer between sets and monitor your heart rate: it should not exceed 130 beats per minute during intense exercise. Overheating is dangerous: body temperature should not rise by more than 1.5 degrees.
Contraindications to sports
You should not exercise if you have the following:
- diseases of the cardiovascular system;
- obstructive pulmonary disease;
- multiple pregnancies with a risk of preterm birth;
- severe anemia;
- isthmic-cervical insufficiency;
- risk of preterm birth.
Expectant mothers should choose a low level of exercise with diabetes, chronic bronchitis, arrhythmia, or a low body mass index. You should train very carefully if you are overweight or before pregnancy you led an inactive lifestyle or smoked.
Kegel exercises for pregnant women: benefits and contraindications
Kegel exercises are aimed at training the muscles of the pelvic floor. A woman learns to strain and relax, which is helpful in natural childbirth. In addition, exercise reduces the risk of incontinence.
You can do intimate gymnastics without anyone noticing, anywhere and at any time. Pregnant women often begin to exercise in the second trimester, when toxicosis passes. It is advisable to do this regularly, but it is important to adhere to the correct technique for performing Kegel exercises.
- risk of miscarriage;
- severe toxicosis or gestosis;
- uterine bleeding.
We advise you to consult with your doctor before starting to perform the Kegel complex.
Special exercises to prepare the body for childbirth
We recommend watching a video about the physical preparation of the body for childbirth. The trainer advises exercises that will help naturally prepare for childbirth. You can also contact your antenatal clinic for advice on what you should pay attention to.
When choosing exercises, consider the type of childbirth chosen. Today they practice childbirth in water, vertical, and others. They require training muscles other than traditional ones when a woman mainly gives birth lying down.
Do not forget about breathing exercises because it is very important to breathe correctly during childbirth. Therefore, it is worth learning to breathe with the help of the diaphragm.
Usually, women inhale and exhale with the help of the intercostal muscles. Still, during childbirth, you should work with the diaphragm.
Pay attention to the following:
- The ideal duration of inhalation and exhalation (time ratio 1:2);
- Alternating full breaths and exhalations with frequent breathing (will help during contractions);
- Some special courses teach women how to breathe properly so you can sign up for them.
Modern women do not deny themselves sports during pregnancy. Moderate exercise improves mood, trains the body, and helps not to gain excess weight. However, before starting training, be sure to consult a doctor.