Home exercises for pregnant women. Kegel exercises for pregnant women

In order to maintain a beautiful figure, not gain excess weight, and keep muscles toned, a pregnant woman should perform simple exercises. It has been proven that physically active women get into shape faster after childbirth and have an easier time giving birth.

Contraindications

Before performing the exercises, consult your gynecologist. Doctors advise almost everyone not to exercise until 16 weeks, when the risk of miscarriage is greatest. Under the following circumstances, exercise is prohibited during pregnancy:

• circulatory disorders;
• inflammatory diseases (thrombophlebitis, endometritis, etc.);
• diseases of the bladder and kidneys (nephrosis, glomerulonephritis, pyelocystitis, etc.);
• complications during pregnancy (bleeding, toxicosis, threat of premature birth, threat of miscarriage, etc.).

• Avoid abdominal exercises, running, jumping and sudden movements.
• Monitor your pulse, it should be no higher than 150 beats per minute.
• The safest and healthiest exercises for pregnant women are aerobics, regular walking, swimming and walks in the fresh air.
• Movements should be smooth and designed to strengthen the muscles of the perineum, abdomen and respiratory muscles.
• Stop immediately if you feel your uterus tightening.
• The duration of classes should be no more than 10 minutes. Be sure to take a 2 minute break.

There are schools for pregnant women, where classes are taught by instructors. You can practice on your own, following your doctor’s recommendations.

Exercises during pregnancy are divided into three main complexes according to the stage of pregnancy:

1. 1st trimester (up to 16 weeks).
2. 2nd trimester (from 17 to 31 weeks).
3. 3rd trimester (from 32 to 40 weeks).

As pregnancy progresses, the number of exercises, their complexity and intensity decreases.

1st trimester

During this period, the body undergoes restructuring. The woman gets tired quickly. The need for oxygen increases, and the cardiovascular system becomes easily excitable. Be as careful as possible in the dosage of the load, since in the 1st trimester the likelihood of miscarriage is increased.

Exercises for general relaxation of the body and breathing exercises are shown. Avoid exercises that provoke an increase in intra-abdominal pressure (sharp bends, straight leg raises, abdominal swings).

The purpose of the exercises is to improve the skills of full breathing, tension and relaxation of muscles, adaptation to physical activity, and the creation of favorable conditions for the development of the fetus.

2nd trimester

This period is characterized by intensive growth and development of the fetus.

The purpose of the exercises is to improve blood circulation, strengthen the abs and increase the elasticity of the pelvic floor, develop the plasticity and flexibility of the spine.

In the 2nd trimester of pregnancy, the placenta begins to work, the heart rate, blood volume, and oxygen consumption increase. The coherence of the respiratory and cardiovascular systems can be achieved by engaging in light sports.

During this period, exercises are necessary to train the pelvic floor muscles, abdominal muscles, back muscles, and chest breathing. It is useful to perform exercises to relax the abdominal, thigh and gluteal muscles.

Starting positions of the exercises: standing, sitting, lying on your side (except for the position lying on your stomach).

Lessons may include:

• alternating movements of the legs from the “lying on side” position;
• turns the body with a slight tilt to the side and forward;
• bringing and spreading the legs, as well as crossing while lying and sitting with resistance;
• shallow squat with legs wide apart;
• body swaying;
• free walking;
• breathing exercises.

From the 26th to the 32nd week, the period of the most intense work of the heart begins. It is advisable at this time to reduce the load by reducing the number of repetitions of the exercises.

During pregnancy, the pressure in the veins of the uterus and venous pressure in the legs increases. Due to obstructed blood flow from the legs, swelling of the lower extremities is observed. Some women experience varicose veins during this period. In this case, it is necessary to reduce the initial “standing” position in classes.

3rd trimester

The purpose of the exercises is to improve blood circulation, stimulate breathing, combat venous stagnation, increase spinal mobility, and strengthen the long back muscles.

During this period, the development and growth of the fetus continues, body weight and abdomen increase. The respiratory system and heart function are under stress.

Due to this, the overall exercise load is greatly reduced. The nature of the load distribution: direct more exercises to the shoulder girdle and arms, less to the muscles of the lower extremities. It is necessary to limit the range of movements, especially the legs and body movements. It is prohibited to bend the body forward. Exercise should not increase intra-abdominal pressure. You need to perform those exercises for pregnant women that do not cause negative sensations.

The emphasis should be on breathing exercises. In the last weeks of pregnancy, you should introduce those elements that the expectant mother will perform during childbirth.

Kegel exercises are “exercises” for the perineum, excellent preparation for the upcoming birth. Kegel exercises for pregnant women are training of the pelvic floor muscles. Such activities help to avoid prolapse of female organs, urinary incontinence and other consequences after childbirth. First you need to find and feel the muscle responsible for the elasticity of the vagina and perineum. Then unclench it and compress it. The advantage is that no one will notice that you are doing the exercises.

During a normal pregnancy, regular special gymnastics classes are useful. In women who systematically engage in special gymnastics, childbirth proceeds faster, easier and with fewer complications than in women who lead a sedentary lifestyle.

Many women do morning exercises every day and play various sports. You can continue playing sports during pregnancy, but you should definitely consult your doctor to find out what sports you can do.

For a pregnant woman, exercises involving jumping and sudden movements are unacceptable. Smooth movements are recommended, designed to strengthen the respiratory muscles, abdominal and perineal muscles. The total duration of classes should not exceed 10 minutes, including a 1-2 minute break. The amount of exercise should correspond to the woman's strength and training. After gymnastics, the body should be wiped with a towel moistened with water at room temperature, or take a shower, and then rub the body with a hard towel.

Physical exercises for pregnant women are indicated for all healthy women with a normal pregnancy and are contraindicated in the following cases: acute stages of diseases of the cardiovascular system with circulatory disorders; with pulmonary tuberculosis in the acute phase, complicated by pleurisy; for all acute inflammatory diseases (endometritis, thrombophlebitis, etc.); for diseases of the kidneys and bladder (glomerulonephritis, nephrosis, pyelocystitis, etc.); in case of pathological pregnancy (toxicosis, bleeding during pregnancy, habitual termination of pregnancy, etc.).

Systematic exercise helps improve the function of the cardiovascular, nervous and digestive systems, respiratory organs, and metabolism; providing sufficient oxygen to mother and fetus; strengthening the muscles of the abdominal wall and pelvic floor; eliminating congestion in the pelvis and lower extremities; teaching a pregnant woman to breathe correctly.

For physical exercises with pregnant women, the antenatal clinic has a specially equipped room with good ventilation. Classes are conducted in two ways: group and individual at home. In the latter case, the pregnant woman should visit a doctor every 10-15 days to check that the exercises are performed correctly.

Classes are divided into three main complexes depending on the motor capabilities of a woman at different stages of pregnancy: 1 - a set of exercises up to 16 weeks of pregnancy, II - from 17 to 31 weeks, III - from 32 to 40 weeks. As the pregnancy progresses, the exercises become easier and their number decreases somewhat.

Gymnastics technique during pregnancy.

Methodological guidelines for gymnastics are distributed according to the periods (trimesters) of pregnancy. First trimester (weeks 1-16). The purpose of the classes is to teach a woman the skills of full breathing, voluntary tension and relaxation of muscles, to provide optimal conditions for the development of the fetus and its connection with the mother’s body, to begin the gradual adaptation of the mother’s cardiovascular system to physical activity.

The first trimester is characterized by restructuring of the body in connection with conception. Metabolism and oxygen demand increases. Insufficient oxygen supply can adversely affect the development of the fetus. During this period, there may be a risk of miscarriage, so caution is required in the dosage of the load and the use of exercises that increase intra-abdominal pressure. The cardiovascular system of a pregnant woman in the 1st trimester is easily excitable, so fatigue during physical activity occurs faster than before pregnancy.

The introductory section of the classes uses exercises for the distal and proximal parts of the arms and legs, static and dynamic breathing exercises, and general relaxation exercises. The main section includes exercises for training abdominal and thoracic breathing, pelvic floor muscles and abdominal muscles. Abdominal exercises are performed in the starting position, lying on your back, on your side, standing, or in a knee-wrist position. During this period, you should not prescribe exercises that cause a sharp increase in intra-abdominal pressure (raising straight legs, moving from a lying position to a sitting position, sudden bending and bending of the body). For other exercises, all starting positions can be used. The final section of the lesson uses general strengthening exercises without involving large muscle groups, static and dynamic breathing exercises, and general relaxation exercises.

Particular caution is required during periods corresponding to menstruation. At this time, it is advisable to reduce the number of repetitions of exercises, eliminate complex exercises and reduce the training time by 5-7 minutes.

Second trimester of pregnancy (17-31st week) - intensive fetal development occurs.

The purpose of the classes is to ensure good blood supply and oxygenation of the fetus, strengthen the abdominal muscles and increase the elasticity of the pelvic floor, promote the preservation and development of flexibility and plasticity of the spinal column and pelvic joints, and increase the adaptation of the cardiovascular system to physical activity.

In the second trimester of pregnancy, a new endocrine gland begins to function in the body - the placenta. The heart rate gradually increases, the minute volume of blood increases, oxygen consumption increases, the total blood volume reaches a maximum by the 25-32nd week. This is a time of significant stress on the cardiovascular system and the highest performance of the heart. The increasing need for oxygen requires maximum coordination of the functions of the cardiovascular and respiratory systems.

Due to the enlargement of the uterus, the center of gravity of the pregnant woman’s body deviates anteriorly, and the lumbar lordosis and pelvic tilt angle increase. Due to this, the long back muscles begin to experience significant static tension in a standing position. Due to the general increase in body weight and some limitation of general mobility towards the end of the trimester, conditions are created for the development of flat feet, which is often observed in pregnant women.

It is necessary to pay special attention to training the abdominal muscles, pelvic floor, increase the mobility of the pelvic joints, develop the flexibility of the spinal column and begin training the long back muscles. All starting positions are used, except for the prone position. It is advisable to continue classes on volitional relaxation of the abdominal muscles, pelvic floor, gluteal and thigh muscles, breathing exercises with a primary emphasis on chest breathing. At this time, it is necessary to teach the pregnant woman to relax the pelvic floor muscles when the abdominal muscles are tense.

The introductory section of the lesson consists of dynamic breathing exercises involving the movement of the arms, general strengthening exercises that do not have a special purpose, exercises to relax the abdominal and pelvic floor muscles. The starting positions are used: standing, lying on your back, on your side, sitting on a chair, on a gymnastic bench. In a standing position, exercises are performed with a symmetrical load on the upper or lower limbs to maintain a stable posture. Free walking and long strides are used. The main section mainly introduces special exercises for the abdominal muscles, oblique abdominal muscles, pelvic diaphragm, exercises that develop flexibility of the spinal column, and mobility of the hip joints.

In the final section of the gymnastics class, exercises with a gradually decreasing load are used: general strengthening static breathing, dynamic breathing with an incomplete range of arm movement, walking, relaxation exercises.

During the period of the most intense work of the heart (from the 26th to the 32nd week), it is advisable to slightly reduce the overall physical activity due to less repetition of exercises and the introduction of more exercises for static breathing and muscle relaxation. In addition, starting from the 29-30th week, you need to exclude exercises with simultaneous movement of straight legs. The classes include exercises that strengthen the long back muscles, to make it easier for a pregnant woman to maintain the center of gravity shifting anteriorly, and exercises to stretch the pelvic floor. Exercises for the adductor and abductor muscles of the thigh are widely used.

During pregnancy, venous pressure in the lower extremities increases. This is facilitated by higher pressure in the veins of the uterus and gradual compression of the pelvic veins by the enlarging uterus, which also impedes the outflow of blood from the lower extremities. Difficulty in outflow is associated with the appearance of edema in the legs of healthy women in later stages of pregnancy. In some pregnant women, veins begin to dilate during this period. Considering the above, the initial standing position in gymnastics should be used in no more than 30% of all exercises. The greatest number of exercises are performed in the supine position, lying on the side. However, when using the initial position lying on your back, you need to remember about the possibility of compression syndrome of the inferior vena cava by the uterus in the second half of pregnancy (in 15% of cases). Compression of the inferior vena cava significantly reduces the flow of venous blood to the heart and reduces the systolic and cardiac output. As a result, blood pressure decreases. Transferring the pregnant woman to a position lying on her side or with the head of the bed raised by 45 degrees relieves this condition.

Before exercising during this period and during subsequent periods of pregnancy, you need to ask the woman every time whether her health worsens when lying on her back. In the presence of inferior vena cava compression syndrome, the initial position lying on the back is contraindicated.

The introductory and final sections of the lesson are structured as at the beginning of the second trimester. The main section includes exercises for the long muscles of the back, pelvic floor, oblique abdominal muscles (alternate movements of the leg while lying on the side, turns of the body combined with a slight bend forward and to the side, etc.), exercises for the adductor and abductor muscles hips (crossing, bringing and spreading legs while sitting and lying down with resistance, shallow squats with legs wide apart, body rocking, etc.), static breathing exercises and muscle relaxation exercises.

Third trimester (32-40th week) of pregnancy.

The purpose of the classes is to stimulate breathing, maintain good peripheral circulation, combat venous stagnation, strengthen the long back muscles, further increase the mobility of the spinal column and hip joints with a slight decrease in overall physical activity.

In the third trimester, the growth and development of the fetus continues, the belly and body weight of a pregnant woman increases. The abdomen is tense, the abdominal wall is stretched, and the navel begins to flatten. The diaphragm is pushed upward as much as possible, the spleen and liver are pressed against the diaphragm. At this time, when performing exercises while lying on the right side, the pregnant woman may experience difficulty breathing and pressure of the uterine fundus on the liver. Unpleasant sensations in the right hypochondrium can occur in any initial position with any sudden movement of the body. The woman's motor capabilities are limited, there is weakness in the ligamentous apparatus of the lower extremities, the range of motion in the hip joints decreases, and the arch of the foot is somewhat flattened. The work of the heart is intense until the 32-36th week, and the respiratory system is also under great stress. The excursion of the diaphragm is limited to the maximum; this period is characterized by a lower tidal volume.

Due to the peculiarities of this period, the overall load in classes decreases somewhat, the nature of the distribution of the load on the muscles changes: more exercises are performed on the arms and shoulder girdle, fewer on the leg muscles. The range of motion of the lower extremities should be somewhat limited, especially flexion at the hip joints. The amplitude of body movements (side bends and turns) is reduced, and forward tilt of the body is eliminated. Exercise should not cause a significant increase in intra-abdominal pressure. Those initial positions are used that do not cause discomfort in the pregnant woman. The initial standing position is used in no more than 20% of the total number of exercises. In addition, all exercises in the initial standing position are performed with the hand resting on the rail of the gymnastic wall, the back of a chair or bed.

Of particular importance is the development and consolidation of skills used during childbirth: breathing with tense abdominals, relaxation of the pelvic floor muscles with tense abdominals, volitional tension and relaxation of the abdominal wall, further strengthening and increasing the elasticity of the pelvic floor. Exercises of a general strengthening and special nature alternate with static breathing movements while relaxing all muscles and with rest pauses in the appropriate starting position with voluntary breathing.

From the 36th week until the end of pregnancy, the general condition of the pregnant woman improves somewhat. The fundus of the uterus descends, the function of the respiratory system improves, blood mass, cardiac output, and blood flow speed decrease. The intensity of the heart's work decreases, which is a protective reaction of the body aimed at preserving the reserve capabilities of the cardiovascular system at the time of childbirth. There is frequent urination and difficulty in bowel movements.

Gymnastics classes use breathing exercises with an emphasis on chest breathing, exercises and starting positions that help relax the long muscles of the back and abdominal wall, exercises that strengthen the muscles of the arch of the foot (in the starting position sitting and lying down). The focus is on exercises to relax and stretch the pelvic floor muscles and exercises that increase the mobility of the sacroiliac joints, hip joints and lumbar spine. In the last two weeks before giving birth, it is advisable to include in the complex of physical exercises those exercises that the pregnant woman will perform in the first stage of labor. In addition, she should be taught to accept different starting positions and move from one to another without much effort and high energy expenditure. The skill of deep rhythmic breathing and the skill of relaxing the necessary muscle groups in any possible starting position continues to improve.

In the last 3-4 weeks, exercises for the abdominal muscles in the starting position lying on your back are excluded.

In the introductory section of the lesson, exercises are used that increase peripheral blood flow in the upper and lower extremities, static, dynamic breathing exercises, mainly with the movement of the arms and partly the body, and exercises to relax individual muscle groups. All exercises related to loading the pelvic floor, breathing with tense abdominals, deep chest breathing, exercises to increase the mobility of the sacroiliac joints, hip joints and spinal column, as well as exercises performed in the first stage of labor, should be included in the main section of the lesson . The final section is static breathing exercises, general strengthening exercises for the upper and lower extremities and relaxing ones.

Thus, doing gymnastics in the third trimester leads to stimulation of breathing, blood circulation, combating congestion, stimulating intestinal function, increasing the elasticity of the pelvic floor, strengthening the tone of the muscles of the abdominal wall, increasing the mobility of the sacroiliac joint, hip joints, and spinal column. Physical exercises are carried out in parallel with the psychoprophylactic preparation of pregnant women for childbirth and are a mandatory element of the system of physiopsychoprophylactic training conducted by a doctor-instructor at the antenatal clinic,

A COMPLEX OF PHYSICAL EXERCISES RECOMMENDED FOR PREGNANT WOMEN

1. Starting position: lying on your back, legs moderately bent at the knees. Hands up behind your head - inhale, hands down along the body - exhale.

2. Starting position: kneeling. Hands to the sides - inhale, hands down - exhale.

3. Starting position lying on your back. The knees are brought together with the hands, while resistance is applied (an exercise for the pelvic floor muscles).

4. Starting position lying on your back. The knees are moved apart, while resistance is exerted with the hands.

5. Starting position lying on your back. Legs are bent at the knees. Bridge with lifting the torso up with emphasis on the feet and shoulders - inhale, lowering the torso - exhale.

6. Sitting position on the floor. Move your legs to the sides - inhale, move - exhale.

7. Standing position at the support. Alternately raising your legs with your knees bent.

8. Starting position lying on your back. Raising your arms up - inhale, slowly lowering - exhale.

9. Starting position: kneeling, hands on waist. Turn the body to the sides - inhale, return to the starting position - exhale.

10. Starting position: standing with legs slightly apart, hands clasped behind your head. Bend forward - inhale, straighten - exhale.

11. Starting position standing with legs slightly apart, hands on waist. Bending the torso to the sides - inhale, straightening - exhale.

12. Starting position standing at a support. Alternately moving the leg to the side - inhale, return to the starting position - exhale. After several exercises, change the leg

13. Starting position standing at a support. Raising the leg bent at the knees up - inhale, lowering - exhale.

14. Starting position standing at a support. Alternating free swing of the legs. Leg forward - inhale, back - exhale.

When a woman is preparing to become a mother, she needs to radically reconsider her usual way of life. This also applies to physical activity. Unfortunately, not all sports are equally beneficial for pregnant women. If you are expecting a baby, you should know what loads are acceptable for you.

Is it possible for pregnant women to exercise?

In most cases, physical activity is even necessary for expectant mothers. Exercising for pregnant women will help you minimize the risk of developing:

• severe toxicosis;
• late gestosis;
• hemorrhoids before and after childbirth;
• varicose veins and thrombosis;
• insufficient oxygen access to the fetus;
• hypoxia during labor;
• perineal ruptures;
• swelling.

It is prohibited to engage in sports during pregnancy if:

1. Previously, you had miscarriages, the fetus died.
2. You are pregnant with several children at the same time.
3. The doctor suspects any complication.
4. You did not become pregnant naturally, but through IVF.

If you are in doubt about whether you can exercise during pregnancy, just listen to your body. Women who previously led an active lifestyle are recommended to reduce their load by half. If you weren’t into sports when planning your pregnancy, then start exercising smoothly and consult your doctor first. Each period of gestation has its own recommendations and restrictions regarding the type of sport.

Go to the swimming pool

Swimming during pregnancy is allowed from the moment the mucus plug forms (from the 13th week) until it comes out. This is good for the spine, joints, and swimming also relieves back pain. Pregnant women who visit the pool train their respiratory system, relax well and gain less excess weight. Swimming on the back and butterfly style is prohibited.

Pump up the press

If you are thinking about what sports you can do while pregnant, then don’t even think about this exercise. Exercising your abs is dangerous; it can result in pregnancy failure at any stage. If you want to stay in good shape after giving birth, then it is better to sign up for gymnastics for pregnant women: the trainer will select exercises for you that will not harm the baby.

Run

This sport helps stimulate the heart and control weight. However, not all types of running are beneficial for pregnant women. In the first trimester, it is better to avoid exercising, and in the second, only light jogging is allowed for no more than half an hour a day. In the third, you need to start walking. Don't start running if you didn't do it before pregnancy. Wear a bandage and compression garments during your workout. After it, lie down for a quarter of an hour with your legs raised up.

Play bowling

This activity is good because the load alternates with constant rest. You can play bowling if there are no contraindications and you are feeling well, only in the second trimester. Take balls no heavier than 2.5 kg, do not move too sharply. During pregnancy, the ligamentous apparatus becomes more elastic, so the risk of injury increases.

In the gym

It is not recommended to visit the fitness center in the first trimester and 8-9 months. The rest of the time, you are allowed to exercise no more than three times a week. Try to choose cardio equipment, on which you will be able to monitor changes in your heart rate. It will be useful for you to exercise on an exercise bike. It is desirable that it has a back. Any exercise equipment for sedentary exercises, quiet walking on a treadmill or elliptical are suitable.

Pilates

If you do not know whether you can engage in such sports during pregnancy, consult your doctor first. Experts recommend doing Pilates with a trainer for pregnant women for half an hour every other day, taking into account the main point - the condition of the expectant mother. Abdominal exercises, holding your breath, sudden movements, and shoulder stands should be excluded. You can't lie down on your stomach. Move slowly and smoothly, do not become overtired.

What physical exercises can pregnant women do?

Exercises for the 1st trimester, aimed at breathing training with minimal stress:

• walking;
• tilts left, right;
• deflections back and forth;
• exercises for the feet (rotation, standing on toes, heels).

Exercises for the 2nd trimester, when physical activity will benefit both mother and child:

• turns the head and body;
• arm exercises to strengthen the chest muscles;
• bending forward while sitting on the floor with legs spread wide.

In the 3rd trimester, focus on exercises with a fitball:

• swinging to the sides while sitting on the ball;
• squeezing the fitball with your hands;
• body rotations.

Video about sports and pregnancy

If you are not just waiting for your baby to be born, but also want to continue to live actively, watch the following videos. They have selected sets of exercises for each trimester of pregnancy that will be safe for both you and the baby. Watch the videos and you will see that expecting a baby is not a reason to categorically refuse sports activities.

Fitness in the 1st trimester

Fitness in the 2nd trimester

Aerobics for pregnant women in the 3rd trimester

For the first 3 months of pregnancy, I continued to do aerobics (I work as an Aerobics Instructor), limiting jumping, sudden movements and strength exercises for the abdominals.
From the 4th month of pregnancy, I left work, started going to the pool regularly (2 times a week) and did the following set of exercises at home 2-3 times a week.
I followed this physical education program until 8 months of pregnancy.

Both visiting the pool and gymnastics really helped me overcome “pregnant” weakness and laziness, and allowed me to avoid problems such as varicose veins, constipation, and back pain. I felt great throughout my pregnancy!
Starting at 8 months, I stopped visiting the pool (for some reasons) - although I would like to continue swimming and exercising in the water until the birth.

And in the last month of pregnancy (which will end soon!) I take daily walks outside (an hour and a half) and continue to do gymnastics at home 2-3 times a week.

Completing this set of exercises takes about 1 hour. All these exercises can be performed at any stage of pregnancy (up to the very birth) - of course, if your pregnancy proceeds without complications.
Be sure to exercise during pregnancy! Stay healthy!

(In the photo, my pregnancy is 8 months old.)

Exercises in a standing position

Exercise 1

Standing, feet wider than shoulder width, hands on hips. Turn the head to the sides - 20 times.

Exercise 2

Standing, feet wider than shoulder width, hands on hips. Tilt the head to the sides - 20 times.

Exercise 3

Standing, feet wider than shoulder width, hands on hips. Move your head up and down (look at the ceiling, then touch your chin to your chest) – 20 times.
You can add movements with straight arms up and down through the sides.

Exercises 1-3 develop the cervical spine.

Exercise 4

(Instead of a gymnastics stick, you can use any flat, long stick that you have at home - a mop handle or a long piece of plastic pipe.)

Starting position - standing, feet shoulder-width apart, stick horizontally below, grip from above wider than shoulders: 1) on the count of 1-2 - smoothly raise your arms with the stick up; 2) at 3-4 - twist your arms with a stick back; 3) at 5-6 - twisting the arms with the stick up; 4) at 7-8 - return to the starting position. Perform 20 times, gradually reducing the grip width of the stick.

This exercise works well for the muscles of the back of the body (neck and back) and prevents stooping, which during pregnancy (especially in the later stages) appears even in women with good posture.

Exercise 5

Performed with a gymnastic stick.

Starting position - standing, legs spread wide apart, stick behind your back in your lowered hands. Leaning your torso forward as much as possible, smoothly swing your arms back and up (maximum) and return to the starting position. Repeat 5 times.

This exercise develops flexibility.

Exercise 6

Standing, feet shoulder-width apart. We perform rotations with straight arms (slightly bent at the elbows) forward and backward. Repeat 20 times in each direction.
This exercise develops the shoulder joints.

Exercise 7

Standing, feet shoulder-width apart, arms straight to the sides. We rotate our forearms left and right. Repeat 20 times in each direction.
This exercise develops the elbow joints.

Exercise 8

Standing, feet shoulder-width apart, arms straight raised to the sides. We twist the body left and right (maximum), twisting the spine. Look in the direction of travel. The pelvis is motionless. Repeat 30-50 times.

This exercise strengthens the spine.

Exercise 9

Standing, feet wider than shoulders. Hands on shoulders. We bend the upper body forward (the pelvis is motionless), forming an angle of 90 degrees. At the same time, we spread our arms to the sides and straighten them (like a dragonfly). Repeat 20 times.

This exercise strengthens your back muscles.

Exercise 10

Standing, feet wider than shoulders. Straight arms above your head in a lock. We perform deep bends of the upper body to the sides. When bending over, we try to touch the left or right leg (its lower part) with our hands (fingers). Repeat 20 times.

Exercise 11

Standing, feet shoulder-width apart. Straight arms in front in the lock (for balance) - or you can hold on to the support with your hands. We move our leg to the side as high as is comfortable. Repeat 20 times for each leg.

Exercise 12

Standing, feet wider than shoulders. We perform rotations with the pelvis clockwise and counterclockwise. Repeat 20 times in each direction.

Exercise 13

Standing, feet wider than shoulder-width apart, in a light half-squat, hands on hips. We perform a “swing” with the pelvis left and right. Perform 2 sets of 20 times.

Exercise 14

Standing, legs wider than shoulders, in a light half-squat, hands resting comfortably on your hips. “Swinging” the pelvis back and forth. The upper part of the body is motionless, only the pelvis works. Perform 2 sets of 20 times.

Exercises 12-14 are not only beneficial for the pelvic area, but they also strengthen the legs and are especially important for those who plan to give birth naturally and during contractions (first stage of labor) or even pushing (second stage of labor - expulsion of the fetus) will not be lie down, but take other active positions (walking, squatting, vertical position in a light squat (hanging on your husband’s neck or resting your hands on the couch).

Exercise 15

Standing, feet wider than shoulders. Straight arms in front in the lock (for balance). Squat so that your thighs and shins form a 90-degree angle. We linger in the lower position for 1-2 seconds. Perform 2 sets of 15 times.

This exercise is designed to strengthen the legs and buttocks.

Exercises in a sitting position

Exercise 16

Sit on the floor between your heels (kneel and then carefully sit on the floor between your heels). Remain in this position for 1-5 minutes.

This exercise is good for the pelvic area.

Exercise 17

Exercise “Butterfly”: sit on the floor, pulling your bent legs with your heels towards your pelvis, and try to lower your knees to the floor and pull your heels as close to the pelvis as possible. Remain in this position for 3-5 minutes.

This exercise helps stretch the tissues of the perineum and inner thigh and serves to prevent ruptures during childbirth.

Exercise 18

Exercise “Vanka-stand”: kneel, legs close to each other, arms above your head in a lock. We sit on the floor alternately to the right of the heels, then to the left of them. We don’t stay long at the bottom point, but immediately rise up. Repeat 30 times.

This exercise strengthens the muscles of the legs, buttocks, and abdominal muscles.

Exercise 19

Squat down. Spread your legs to the sides as wide as possible, holding your shins with your palms. Keep your back as straight as possible. We perform “rolls” with the upper part of the body, moving the body either to the left or to the right leg. Repeat 30 times.

This exercise is designed to stretch the muscles and ligaments of the perineum, which is very important for preparing for childbirth.

Exercise 20

Kegel exercises:
- Squeeze the muscles of the vagina (as if you are trying to hold back the stream of urine), count to 10 (if you can’t immediately keep the muscles squeezed for so long, then the time needs to be increased gradually), then relax. Repeat 30 times.

— Quickly squeeze and relax the vaginal muscles. Repeat 50 times. (You can start with 10 times, gradually increasing the number of repetitions.)

— Exercise “Lift”: first, gradually squeeze the vaginal muscles for 3-5 counts, then relax for 3-5 counts. Repeat 10 times.

It is very important to do this exercise throughout your pregnancy! It trains the muscles of the pelvic floor and perineum, which helps support the abdominal and pelvic organs with an enlarged uterus, promotes quick and easy childbirth, and also prevents postpartum problems associated with urinary incontinence and prolapse of internal organs.

Exercise 21

Sitting on the floor in a comfortable position (for example, on your heels) or on a chair, we perform any known exercises with dumbbells for the muscles of the arms and chest.

Examples of exercises: dumbbell overhead press for triceps (pictured), dumbbell overhead press for deltoids, dumbbell curls for biceps. For the chest, you can bring your palms together in front of your chest and squeeze them forcefully for a few seconds. The same can be done by holding your palms at face level, above your head, in the abdominal area.

Breast exercises are important to do regularly during pregnancy and after the baby is born (during breastfeeding) to maintain good breast shape.

Exercises in the position “on all fours”

Exercise 22

Exercise “Cat”: get on all fours. Palms under shoulders at knee level, knees hip-width apart, shoulders down, lower back up.

Slowly bend in the lower back, head up - the “happy cat” pose, stretch the rectus abdominis muscles, fix the position for 10 seconds. We begin to work our hips left and right - 5 times in each direction. Then we make circular movements with our hips - 5 full circles in each direction. Next, we slowly arch our back up, head down – “angry cat” pose, fix the position for 10 seconds. We begin to alternate poses - “happy cat”, “angry cat”, etc. Repeat 10-20 times.

This exercise is good for the spine and pelvic area. It also strengthens the muscles of the arms and back and stretches the rectus abdominis muscles.

Exercise 23

Get on all fours (support on your palms and knees). Raise your straight arms forward and up to the level of your head. Repeat 20 times.

Exercise 24

Get on all fours (support on your palms and knees). Raise your straight legs one by one up to the level of your buttocks. Repeat 20 times.

Exercises 23-24 strengthen the back muscles. The stronger they are, the easier it is for you to carry the increased weight.

Exercise 25

Get on all fours (support on your palms and knees), then lower your hands onto your forearms. Raise the leg bent at the knee up. The heel reaches towards the ceiling, the angle between the thigh and shin is approximately 90 degrees. Repeat 25 times for each leg.

This exercise strengthens the muscles of the buttocks and hamstrings.

Exercises in the lying position

Exercise 26

We perform a “shoulder bridge”: lie on your back, bend your knees, and raise your pelvis, resting on your shoulders and feet. Repeat 20 times.

This exercise strengthens the muscles of the legs and buttocks, as well as the muscles of the back and abdomen.

Exercise 27

Exercise “Bicycle”: lie on your back and perform movements with your legs that imitate riding a bicycle. Keep your legs as low to the floor as possible. Perform 4 sets of 30 reps.

(Between approaches, we lie not on our back, but on our side, since in late stages of pregnancy it is not recommended to lie on your back - the enlarged uterus in this position compresses the inferior vena cava and blood flow is disrupted.)

This exercise strengthens your abdominal muscles.

Exercise 28

Exercise “Fish”: Tuck your legs so that your buttocks rest on the floor, your knees are slightly apart, and your ankle is firmly against the floor. Gently lean back, resting first on your palms and then on your elbows. Gradually try to lie on your back. The arms can be placed along the body or extended behind the head. Stay in this position for 1-3 minutes.

This exercise is designed to develop flexibility of the spine. It also helps normalize intestinal function (eliminates heartburn, constipation, etc.), and gives the necessary elasticity to the abdominal and back muscles.

Exercise 29

Lie on your side, body resting on your forearm, lower leg bent at the knee. Raise the upper straight leg up. Repeat 25 times for each leg.

This exercise trains the muscles of the outer thigh.

Exercise 30

Lie on your back, arms along your body. Raise your straight legs up (60-90 degrees) and spread them to the sides as much as possible, lightly pressing your palms on your hips. At the lowest point, we perform 3-4 springing movements, stretching the muscles of the inner thigh.

If it is difficult to perform the exercise with straight legs, the legs can be bent at the knees (so that the angle between the torso and the thigh, as well as the angle between the thigh and the lower leg, is 90 degrees). Repeat 25 times.

This exercise helps stretch the muscles and ligaments of the inner thigh and prepares the body for the birth position “on the back” (during pushing and childbirth).

Stretching exercises

Exercise 31

Stretching the neck muscles.

Sit on the floor and cross your legs in front of you, keeping your back straight. Smoothly and slowly tilt your head to the right side, trying to touch your ear to your shoulder. You can press lightly on your head with the palm of your right hand. We stay in this position for 10-15 seconds.

Then we repeat the same on the left side. Again we linger in the final position for 10-15 seconds.

Exercise 32

Stretch your back muscles.

Sit on the floor and cross your legs in front of you, keeping your back straight. We stretch our arms high one by one – reaching for the ceiling. The body should remain almost motionless, only the arms work. Repeat 5 times for each hand. Then stretch up with both hands, clasping them above your head.

Exercise 33

We stretch the oblique abdominal muscles.

Sit on the floor. Bend your left leg in front of you, pulling your heel towards your pelvis. Straighten your right leg to the side (to the right). Smoothly and slowly tilt your torso to the right and stretch your hands to your right leg. We linger at the lowest point for 10-15 seconds. Then we repeat the same movement to the left.

Exercise 34

We stretch the muscles of the back and inner thighs, as well as the muscles of the back.

Sit on the floor. Spread your legs as far apart as possible, your back straight. Smoothly and slowly bend your torso forward (trying not to round your back), stretch your chest towards the floor, and reach with your hands (fingers) towards your toes. We linger at the lowest point for 10-15 seconds.

So, what effect, in addition to the well-known increase in tone, can gymnastics give for pregnant women?

Regular exercise during pregnancy can achieve a number of beneficial results for the expectant mother:

• Strengthen and train the muscles involved in the birth process.
• Helps eliminate back pain, constipation and swelling, which are associated with a deterioration in the outflow of blood and lymph through the veins of the legs and pelvis.
• They charge you with energy and improve your mood.
• Reduce discomfort associated with pregnancy.
• Improve sleep and reduce fatigue.

Why and how does this happen? The fact is that during pregnancy, training three muscle groups - the muscles of the back, pelvis and abdomen - becomes very important.

First, strengthening the abdominal muscles helps them perform their function of supporting a growing fetus and an expanding uterus. In addition, this contributes to more effective pushing - voluntary contractions of the abdominal muscles and pelvic floor muscles, thanks to which the baby is born. Pushing is necessary at the end of labor and largely depends on the physical capabilities of the abdominal muscles.

Secondly, strengthening the muscles of the pelvis and perineum will avoid problems associated with urinary incontinence, which sometimes develops after childbirth.

Thirdly, strengthening the back muscles improves posture and reduces tension in the lower back, helping to prevent lower back pain.

Fourthly, exercises that train and develop diaphragmatic breathing allow you to breathe correctly during contractions, thanks to which mother and baby tolerate this period of labor most favorably.

Agree, for the sake of such achievements it is worth devoting a little time to simple gymnastics.

What is the difference between gymnastics for pregnant women and just gymnastics?

To achieve the effect described above, a gymnastics technique for pregnant women was specially developed. In the selection of exercises, attention is paid to the preparation of a particular muscle group, as well as to the duration of pregnancy, because in each trimester the goals of gymnastic exercises are different, and physiological changes dictate their own rules of behavior. Doctors and specialists in physical therapy have compiled sets of exercises for women with different stages of pregnancy: up to 16 weeks, from 16 to 24, from 24 to 32, from 32 to 36 weeks, as well as during the periods of the second-third, fourth-fifth and sixth - seven weeks after birth.

IN first trimester It is best to learn relaxation techniques and breathing exercises. Despite the absence of a belly, the load should not be intense: the first trimester is replete with critical periods for the threat of miscarriage. In second trimester It is advisable to strengthen the pelvic floor and abdominal muscles. In the third, a set of exercises is aimed at reducing venous stagnation, increasing joint mobility, and stimulating intestinal activity.

As an example, here are a few exercises that are useful in all respects at different stages of pregnancy. This is a “classic” of gymnastic complexes for pregnant women - the Kegel exercise and the “Kitty”.

Kegel exercise, built on contraction and relaxation of the pelvic floor muscles and birth canal, it will prepare the birth canal for childbirth and make it more elastic. It can be performed in different positions - sitting on a chair, lying down, lying down with a raised pelvis, squatting. Squeeze your vaginal muscles, pulling them up and inward. Hold the muscles in this position for 10 seconds without holding your breath, then slowly relax the muscles. Start with 5 repetitions, gradually increase the number of repetitions to 10. Perform the exercise two to three times a day.

"Kitty" strengthens the abdominal muscles and eases the load on the spine. Get on all fours, resting on your hands and knees. As you inhale, lower your back down without bending your lower back too much, keeping your head neutral. Then, after exhaling, return to the starting position: lower your head, arch your back up, pull in your stomach.

These exercises help expand the hips and pelvis, which is necessary at the time of childbirth:

Squats. Lean your back against the wall and begin to squat, slowly bending your knees and slightly lifting your heels off the floor. The squat should be as deep as you can perform without lifting your back off the wall. Stay in this position for 1 minute, breathe deeply and relax your pelvis. Climb back using support.

Swaying. Stand facing the wall at a distance of about 1 m, legs apart 60 cm wide. Place your hands on the wall, leaning slightly forward and swing your hips from side to side for 1 minute.

Butterfly. Sit on the floor with your feet and knees pointing outward. Stretch the muscles of the groin and inner thighs little by little, trying to touch your knees to the floor. Hold for one minute.

In any case, before you start exercising, you should consult your doctor.

Contraindications to physical education are:

• acute stages of diseases of the cardiovascular system with circulatory disorders,
• pulmonary tuberculosis in the acute phase,
• all acute inflammatory diseases,
• kidney and bladder diseases,
• toxicosis of pregnant women,
• bleeding during pregnancy,
• threat of miscarriage.

What should be the regularity and intensity of classes?

Perhaps, it is in this matter that “pregnant” gymnastics comes closest to “non-pregnant” ones.

Firstly, classes must be regular - at least 3 times a week for 15-20 minutes. By the way, one or two classes can be replaced with water aerobics or swimming in the pool.

Secondly, to achieve maximum effect, exercises must be performed over a long period of time, preferably throughout pregnancy, changing the program by trimester.

Thirdly, each exercise should be repeated 4-8 times; exercises performed while standing should be completed with walking and deep breathing. Any set of exercises consists of three parts:

1. The introductory part is breathing exercises that prepare the muscles for stress and increase the pulse.
2. The main part is exercises that strengthen large groups of trunk muscles, pelvic floor muscles, increasing joint mobility.
3. The final part is breathing exercises and relaxation.

Fourthly, the load must be increased gradually. At first, the time distribution should be approximately this: 10 minutes for warming up, 5 minutes for the main part (strength and static exercises) and 5 minutes for relaxation exercises. After a couple of days, you can extend the intense period of exercise to 15 minutes.

Fifthly, while performing a set of exercises, you must constantly monitor your well-being, it should not worsen, you should not experience discomfort, not to mention pain. Exercises should not cause a feeling of fatigue, shortness of breath, or palpitations. If these symptoms appear, you should stop exercising and consult a doctor.

Sixthly, jumping, significant tension and sudden movements should be excluded from the set of exercises, as all this can lead to the threat of miscarriage.

Should limit the load and pay special attention to the choice of exercises if:

• you suffer from diseases of the cardiovascular system;
• you have high or low blood pressure;
• you are very underweight or obese;
• you suffer from muscle and/or joint diseases;
• previously had premature birth;
• you are expecting twins (triplets, etc.);
• you had (have) isthmic-cervical insufficiency (a situation when during pregnancy the cervix begins to open, which leads to the threat of miscarriage);
• the position of the placenta does not correspond to the norm (low-lying, presentation, etc.) or there are other factors that pose a risk of miscarriage.

Need to stop immediately performing exercises if:

• you feel dizzy or have a headache;
• surrounding objects suddenly became unclearly visible;
• shortness of breath appeared;
• uterine contractions began;
• you feel a strong heartbeat (usually the pulse rate of a pregnant woman at rest is up to 100 beats/min; during physical activity, the pulse can normally increase to 140 beats/min).

When and what to do?

1. You need to do the exercises in the morning before meals or 1-2 hours after breakfast. It is also not recommended to do exercises on an empty stomach - it is better to eat something light no later than 15 minutes before warming up.
2. Sportswear should be made of breathable, air-permeable material. In addition, it must be comfortable, wide and allow free movement. Comfortable sports shoes will protect your feet and joints.
3. The floor should not be slippery, otherwise the risk of injury increases significantly. You can use special rubber mats.

If, having succumbed to sports enthusiasm, you decide that you can do anything and pregnancy is not a hindrance, remember that there are strict prohibitions. Here they are:

• horseback riding;
• water skiing;
• diving in the pool and jumping into the water;
• deep diving (the oxygen apparatus can cause circulatory problems, which is a threat to the fetus);
• sprint running;
• skiing (falls are very dangerous);
• a ride on the bicycle;
• group games (for example, football) that threaten injury;
• exercises that increase the load on the spine (for example, deep bending back), and also require significant bending and straightening of the joints (jumping, sudden movements or changes in direction of movement, balancing).