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Pregnancy and sports in the second trimester. Relative indications include. Swimming during pregnancy

The first excitement from the news of the pregnancy passed and a lot of questions arose about lifestyle and making the necessary adjustments: is it worth playing sports? What exercises should be avoided? Is there a difference in recommendations regarding trimesters?

The benefits of sports during pregnancy

Sport - is life. And this statement is most appropriate for women who carry a child under their hearts. Moderate physical activity affects the health of mother and child in the best possible way:

  • Tone: muscles, the cardiovascular and respiratory systems are prepared for the load caused by weight gain and the birth process itself. Reduces the likelihood of ruptures and birth injuries.
  • Improved metabolic processes: the work of the digestive tract, cardiovascular, respiratory and other systems is stabilized.
  • Improves blood circulation and, accordingly, the supply of oxygen to the fetus.
  • The psycho-emotional state is normalized, which means that hormonal fluctuations do not affect mood so much.
  • Reduced attacks of toxicosis, as excess fluid is excreted from the body.
  • Body stays tight- and this means a young mother will return to shape much faster after childbirth.

Reference! A set of exercises for pregnant women can be performed anywhere: at home, in the gym or on a walk in the park.

Sports for pregnant women:

The fact that sport is useful is an indisputable fact, but as one quote says, “everything is poison, and everything is medicine.” It all depends on the intensity, type and amount of exercise. Recommendations for the intensity of physical activity vary depending on the trimester.

- in the first trimester

Most women who find out about their “interesting position” make one of two common mistakes associated with physical activity:

  1. Complete rejection of the variety. Any movement is perceived by the expectant mother as a risk of harming the long-awaited baby. All movements are kept to a minimum. Whenever possible, a woman prefers to sit or lie down so as not to disturb and “shake” the child once again.
  2. Practice at the same pace.“If my belly is not visible yet, then I can not stop,” the woman believes and continues to lift the “iron” in the gym, go in for horseback riding or other extreme sports, completely unaware of the risks for the intrauterine development of the baby.

The basic rule of the first trimester is moderation and control of well-being. Starting from the 8th week of pregnancy, it is worth moderating the ardor and reducing the intensity of physical activity to the required minimum so as not to drive your body into a state of even more stress. The ideal option would be walking, Pilates, yoga, fitball classes and an aerobic complex for pregnant women.

At the same time, it is important to understand that the degree of load and the number of classes for a woman with and without experience of intense physical activity will be different. However, both in the first and in the second case, it is necessary to consult a doctor in order to bring the number of sports activities to the optimal level.

- second trimester

As practice shows, most women think about going in for sports in the second trimester. Awareness of your new position comes, toxicosis lets go and it becomes a little easier to act, even despite the rounded tummy. If you are one of these young ladies, then adhere to the following rules:

  • Comfortable pace- Do the exercises at your own pace. If you feel short of breath, feel dizzy, or feel nauseous, stop exercising.
  • Practice with an instructor- so you can be sure that you are doing everything right. In addition, collective activities cheer up and relieve fears and clamps associated with the upcoming birth.

Important! If every time after physical activity you feel very unwell, consult your doctor and ask him to choose another set of exercises for you.

- third trimester

In the third trimester, you may find that a large belly makes your movements clumsy and uncoordinated. However, this is not a reason to abandon the usual activity. The main thing is to adjust the classes taking into account your current state:

  • Do not abuse stretching exercises and complex yoga asanas. During this period, the ligaments and tendons are greatly softened, and, accordingly, the risk of stretching and tissue ruptures increases.
  • Watch your breath and heartbeat. Since a large belly significantly increases body weight, after a few movements, severe shortness of breath and a rapid heartbeat may appear. Try to avoid such moments. Breathing should be measured, and the heart rate should not exceed 120 beats per minute.

What sports are prohibited for pregnant women?

The following types of activities can harm both the health of the expectant mother and her child, and, accordingly, you will have to give them up for the next nine months.

  • Shaking and vibration. Intensive aerobics with jumping and stepper, belly dancing, equestrian sports. All these activities shake the body, and shaking can lead to placental abruption and miscarriage.
  • Strength exercises for the press. Overstrain of the abdominal muscles and constant straining increase the risk of fetal hypoxia and intrauterine developmental abnormalities.
  • Weight lifting and stretching exercises. The ban is due to increased production of relaxin - a hormone that softens the ligaments of the pelvis and allows them to stretch during childbirth. Since the hormone does not act selectively, but on the whole body at once, there is a risk of joint sprains and dislocations.

Important! In the last months of pregnancy, it is not allowed to lift objects that weigh more than 1 kg.

  • Exercises for reaction and coordination of movements. As the abdomen grows, the center of gravity shifts, and accordingly, it will be almost impossible to perform the exercises correctly.
  • Injurious activity: all kinds of martial arts, basketball, extreme sports. All types of physical activity associated with the likelihood of injury and bruises in the stomach should be excluded.

Rules for sports during pregnancy

In order for sports to bring not only a sense of satisfaction from a job well done, but also real benefits, they need to be properly organized. The following rules will help you with this:

  1. Avoid overheating- do not exercise in the sun, and also avoid profuse sweating and shortness of breath. This dehydrates the body and harms the baby.
  2. Drink more fluids. The second rule follows directly from the first. Pure drinking water speeds up the metabolism and removes toxins from the body.
  3. Start your morning with sports. The optimal time for classes is 2 hours after breakfast.
  4. Listen to your well-being. If you feel pulling pains in the lower abdomen, stop exercising and report your discomfort to the doctor.

Note! There is an opinion that the days on which menstruation used to occur are the most dangerous period in terms of abortion. These days it is better to replace classes with a walk.

Conclusion

The physical activity of the future mother can have a very fruitful effect on both the state of her body and the health of the baby. It will be much easier for a prepared woman to give birth, and then, to restore her usual physical form.

Specially for- Elena Kichak

Sports activities cannot adversely affect the growth and formation of the fetus, but only on condition that you have no contraindications to physical activity.

A set of training during pregnancy should include not only general and developmental exercises, but also special ones that will help strengthen the muscles of the spine, as well as some breathing exercises.

You also need to remember that regular walks in the fresh air will facilitate further birth processes, so doctors advise you to move more during pregnancy.

Before starting to train and play sports, a pregnant woman must necessarily go to a consultation with a treating specialist in order to find out about all possible contraindications to certain physical activities. Contraindications can be both general and special.

General contraindications

They are commonly referred to as:

  1. Decompensation of the function of any system in a woman's body.
  2. Severe general condition.
  3. Fading of the child in the womb during a previous pregnancy.
  4. Premature birth in a previous pregnancy.
  5. Bleeding of an internal nature.

Thus, in the absence of the above symptoms, pregnancy and fitness are two completely compatible things. But the attending physician himself should develop classes, following the individual characteristics of the mother's body and the nature of the course of pregnancy.

How is the fitness class

If you still decide to start playing sports, then you should always remember the rules that will make classes more effective and safer. First you need to pay attention to the intensity of such activities. Each workout should not end with severe shortness of breath, all exercises should be moderate and calm.

You also need to remember about prohibited moments during training, such as sudden movements, excessive bending of the back, jumping, stretching or swinging the legs.

Sport is an activity that does not like long pauses. This is especially true for classes during childbearing. Irregular training may simply become ineffective or adversely affect the entire process of pregnancy.

Work should be approached very responsibly. To start, you need to constantly monitor your general well-being both during and after exercise. Any symptom of malaise is a good reason to stop exercising. Also need drink plenty of fluids to prevent dehydration.

Negatively affects the child and severe overheating during training, so it also needs to be avoided by all means. In the summer, for example, you do not need to exercise in extreme heat, but you should train in the morning or evening. In winter, it is worth choosing cool rooms for classes, since the general blood flow during pregnancy is much stronger, and the body heats up many times faster.

When choosing an individual training program, do not forget to tell your trainer at the gym whether you have played sports before pregnancy, or if you are still a beginner. This fact will be taken into account when compiling an individual training. All yours classes should begin with warming up the muscles and a good warm-up. Before you start you need pay close attention to the pulse. In the normal state, 12-16 beats occur in ten seconds, after completing the exercise, such a mark rises to 18 beats and no more.

Sports for pregnant women in the first trimester

The first trimester is the time of laying all the organs and important systems in the child. Sports activities during this time should be kept to a minimum.. No need to think that if your stomach has not yet become large, then for now you can load yourself to the fullest. Excessive stress can cause miscarriage, as they will not allow the embryo to attach normally to the walls of the uterus.

Fitness in early pregnancy can happen to strengthen the hips. It is also not contraindicated to special breathing exercises and strengthening of the pectoral muscles. Experts say that such exercises in the first trimester are very easy and effective to perform.

Sports in the second trimester

Pregnancy at this time is positive, the size of the baby does not interfere with physical exercises and normal movement. After 12 weeks of gestation, the load can be gradually increased. Now you can pay more attention to the pelvic area and abdominal muscles. It is advisable to carry out all sports during pregnancy in a special bandage in order to reduce the load on the spine. Also, all exercises that were previously performed on the back should change to the position on the side. The position on the back does not allow the child to receive the right amount of oxygen.

Exercise in the third trimester

Many people think that a big belly and sports in the last stages simply cannot be combined. But that's not the case at all. At this time, you need to pay more attention to the arms, hips and chest. You need to think about exercises that will help relax your back and at the same time reduce the overall load on the spine. In this case, fitball exercises will help a lot. In the last stages, the possibility of increasing the tone of the uterus is great. It is for this reason that if you feel unwell or have an increased heart rate during exercise, you should immediately seek help from your doctor.

With the approaching time of the birth of a child, women often think about doing exercises to stimulate the birth process. Yes, there are such exercises. But it is best to approach them very carefully and only after consulting a gynecologist.

Fitness during pregnancy should be a real pleasure, not torment. A useful and at the same time enjoyable pastime can be swimming in the pool, which can be done in any trimester. For a woman in position and on the water, a whole range of special exercises is available, among which you can find the most effective and suitable ones.

When you find out that you are expecting a baby, you do not need to doom yourself to nine months of passivity and immobility. You need to walk, surround yourself with close and loving people who can give a lot of positive emotions, find a good coach for yourself and play sports with him. Do everything in moderation, and as a result, your child will thank you by tapping his leg or pen inside the tummy.

If there are no contraindications, then a woman can freely continue to play sports, choosing for herself the optimal load on the body. But if the following symptoms are present, then such training should be stopped immediately:

  1. the presence of heart or lung diseases;
  2. high blood pressure;
  3. cramping pain or severe tension in the abdomen;
  4. pain in the pelvis or lower back;
  5. development of shortness of breath;
  6. bleeding of a different nature;
  7. decrease in overall activity during fetal movement.
  1. cycling;
  2. lifting heavy loads;
  3. jumping or running long distances;
  4. swimming underwater at great depths;
  5. riding.

All of these activities can lead to a fall, shaking occurs, and the overall load on the cardiovascular system of a pregnant woman increases. This brings increased risks to the fetus.

Sports at different times of gestation

Sports activities in different periods of pregnancy have their own characteristics. What is useful in the first trimester can be very dangerous and difficult to do in the second and third.

The most suitable time for sports activities will be the second trimester. By its onset, the body is already completely accustomed to bearing the fetus, the restructuring of the hormonal background ends, overall well-being improves, and general threats to the child are reduced.

Unlike the second trimester, the first contains many more restrictions on sports activities.

This time is generally considered critical for pregnancy, since it is in the first trimester that the main problems with gestation most often develop. There may be a threat of termination of pregnancy, as well as violations in the laying of the main organs and systems of the child.

It is in the first trimester that the launch of physiological changes in the body occurs, which most often leads to general ailments, toxicosis and negative well-being.

Preferred Activities

As mentioned earlier, the expectant mother has almost no restrictions in choosing a sports direction, only traumatic sports should be excluded. Someone continues to train, as before pregnancy, while someone radically builds a new sports program. But experts have long identified those types of physical activity that are considered more preferable and effective during pregnancy. These include gymnastics, yoga, Pilates, and swimming.

Swimming during pregnancy

Water activities, including swimming, are very widely used by pregnant women. Swimming allows you to evenly distribute the total load on the woman's body and on the main muscle groups. A woman in a position, whose weight has already increased significantly by the second trimester, feels very good in the water.

When swimming, the spine quickly relaxes, which is tired of the increased vertical load. In addition, swimming strengthens the cardiovascular and respiratory systems well. When going to the pool at the time of bearing a child, you should clarify whether you will need to take a certificate from the gynecologist who is observing you. In some pools, such a certificate is accepted without fail.

The time of the sessions is best selected when the lanes are free. It is also better to reduce the load and not try to set new records by swimming long distances, and even in the allotted time. Doctors advise pregnant mothers to reduce swimming time to 30 minutes so that there is no feeling of overwork.

If you think that swimming is a boring and monotonous activity, then you can choose another workout on the water - aqua aerobics. In water, all exercises are performed simply, since the weight of one's own body is not felt at this moment. Water aerobics allows you to relieve strong tension in the muscles and helps maintain the body in a normal state. Sometimes such exercises in the water even help the baby roll over, if before that he was in the wrong position.

Special attention should be paid when going to the pool personal hygiene. Such manipulations will help protect against possible infectious and skin diseases that should not be caught during pregnancy.

Gymnastic exercises

Gymnastics occupies a special place among the various sports for pregnant women. It can be a range of exercises, fitball exercises or strength training.

Depending on the gestational age, exercises are selected in different ways. A special place in gymnastics for pregnant women is occupied by exercises that are designed to prepare for childbirth.

In this case, you need to talk about training the muscles of the pelvic floor. These include some fitball exercises and the Kegel exercise, which every pregnant mother is aware of.

All exercises should be performed slowly, without sudden movements. The load should be determined based on your own state and feelings. Comfortable clothing is suitable for class, which will not interfere with normal movement.

During pregnancy, you need to choose a doctor you definitely trust and talk to him about physical activity. A good specialist will not play it safe, but on the contrary, he will thoughtfully tell you which sport is best to use during pregnancy.

Attention, only TODAY!

Of course, pregnancy (especially if it is long-awaited and desired) is the most wonderful period in a woman's life. For most expectant mothers who were actively involved in sports before pregnancy, when it occurs, a logical question arises: “Is it possible to continue exercising?” Of course, a woman's body begins to adapt to a new state, but she does not want to lose her physical fitness after many years of hard work. And after giving birth, many want to get back in shape as soon as possible, so the question of the reasonableness of playing sports during pregnancy is very relevant for modern expectant mothers.

What are the benefits of sports during pregnancy

When pregnancy occurs (and there are no medical prohibitions!) sports exercises are very useful. Expectant mothers with a sedentary lifestyle, with the permission of the doctor for active actions, often deal with complications during or after labor. If during such a period there is little movement, then stagnant processes begin to occur in the woman's body, which can adversely affect the unborn child (up to intrauterine hypoxia due to lack of oxygen in the mother's blood). Therefore, if your doctor has given the go-ahead for physical activity, do not neglect this permission.

Sports exercises during pregnancy:

  1. Prepare the body of a woman for a favorable course of childbirth.
  2. Reduce the risk of postpartum complications.
  3. Reduce the possibility of a woman getting postpartum trauma (for example, rupture of the perineum or mucous tissue).
  4. They improve blood circulation and cell nutrition, so that the fetus in the womb develops correctly and in accordance with the term.
  5. Helps to get rid of morning sickness associated with weakness, nausea and dizziness.

We are not telling you to rush to the dumbbells right there: know your limits! Useful physical activity should not turn into something that will begin to adversely affect your health and the condition of your baby.

Absolutely not

Not every sport, as some might think, is beneficial during pregnancy. There are those that can not only seriously harm, but also provoke bleeding and, possibly, a miscarriage. A girl in a position is categorically not allowed to play sports associated with the possibility of injury, falls and shakes. All this has an extremely negative effect on the condition of the fetus.

Forbidden:

  • any martial arts (boxing, karate, judo, etc.), even if you actively studied them before pregnancy;
  • parachuting;
  • riding, especially at a gallop;
  • aggressive stretching, especially of the abdominal muscles, accompanied by an arched back;
  • yoga asanas, in which the emphasis is on the hands or head;
  • step and active dances;
  • jumping;
  • any run (short or long distances, at high speed);
  • scuba diving, diving (especially from springboards);
  • water and mountain skiing;
  • sports in which team plays on a team (high risk of accidental injury or a blow to the stomach);
  • cycling on uneven surfaces;
  • weight lifting.

In no case! Even though you have years of experience! For the period of pregnancy, you can safely forget about such loads, since the health of your baby comes first.

We remind you once again that sport is useful only if you have no contraindications to it! Do not engage in amateur activities and, before embarking on sports activities, seek the advice of your doctor.

Important advice: if you were active in sports before pregnancy, now is the time to moderate your ardor and reduce your usual load. If you decide to go in for sports during pregnancy, start small, and then, depending on your well-being, slowly increase the load, but do not bring it to the maximum possible - this can harm both you and the baby.

So, here is a list of what it is useful for pregnant women to do in their position:

Hiking. A universal option for physical activity for all expectant mothers who are not prescribed bed rest. They should be done several times a day, especially if the weather favors it. Do not forget that your shoes should be comfortable and of high quality: do not press, do not rub, do not hang loosely and allow air to circulate freely between the material of the shoe and your skin.

Walking up the stairs. Forget about the elevator for a while - calmly, breathing measuredly, walk to the floor you need. This simple exercise will prepare your pelvic bones for the upcoming birth.

Swimming. Almost all pools now have special courses for expectant mothers. If you are not sure that you can handle it on your own, we advise you to sign up for such classes. They contribute:

  • unloading of the spine;
  • training of the pectoral and spinal muscles;
  • normalization of blood flow through the vessels;
  • reduction or complete disappearance of edema;
  • muscle tone;
  • improvement of appetite;
  • disappearance of symptoms of toxicosis.

Swimming is also a good way to get in shape quickly after giving birth. It is only important to remember that you cannot engage in deep diving, and make sure that the water in the pool is clean.

Yoga. This type is best done with an instructor in a special group. So the right exercises will be selected, which exclude “inverted” asanas and “lying on the back” poses, will not strain the abdominal press and will not cause discomfort to either you or your baby.

Such classes:

  • they teach to control breathing, which is important in the process of contractions and the birth itself;
  • train not only the respiratory, but also the cardiovascular system;
  • strengthen the abdominal muscles, pelvic floor and perineum;
  • straighten your posture.

Yoga involves complete relaxation of the body and preparing it for childbirth, especially in Kegel exercises and fitball. But, again, first, study with an instructor who will teach you how to do it right so as not to get injured.

Pilates. He, like yoga, evens out breathing and trains the muscle groups involved in the process of childbirth. When exercising with Pilates, blood circulation is normalized, which has a good effect on the development of the fetus.

Tennis, like other sports - without overloads, shocks and falls. They can be practiced up to 4-5 months of pregnancy, but if you have many years of experience and the body is used to such loads.

  • Walking or slow running. In comfortable shoes, with calm breathing.
  • Cycling at a slow pace on a flat track.
  • Cross-country skiing.

All this is permissible only if your doctor has approved such physical activity. If you get tired or feel unwell, stop exercising immediately!

Every business has reasonable restrictions: there are certain rules in sports for pregnant women:

  1. Clothing for classes should be comfortable and loose.
  2. You need to start classes in the second trimester, since in the first the fetus is only attached to the wall of the uterus, and the laying of the main internal organs begins. The end of classes is the 8th month.
  3. If you feel unwell, stop exercising and consult with specialists who will normalize your loads.
  4. In no case do not think about physical activity if you have: the placenta is attached to the anterior wall of the uterus; kidney, liver or cardiovascular disease; toxicosis; polyhydramnios; uterine bleeding; purulent processes in the body.

Remember the basic rule: the load should be a pleasure, not a burden. Your activities should not turn into violence against the body. Everything has its limit, so carefully monitor your condition, and if it worsens, immediately stop playing sports and seek the advice of a doctor.

Video: fitness for pregnant women

Most recently, any expectant mother was prescribed almost complete rest until the very birth. Today, fitness classes during pregnancy are only welcome. Thanks to research, the enormous benefits of moderate, properly designed physical activity during the bearing of a baby have been proven.

What are the benefits of exercise during pregnancy

Fitness instructors, together with gynecologists, have developed entire courses of exercises. All of them, performed during this period, are able to both improve the general well-being of the expectant mother and develop individual muscles in order to prepare the body for childbirth.

By resorting to fitness exercises for pregnant women, you can keep your chest, arms, legs in good shape. The main thing to remember is that during the 9 months of waiting, fitness is not a means to make your figure perfect, this will need to be done after childbirth. Exercise now is a way to keep your body in good shape and prepare it for childbirth. However, moderate exercise will reduce the likelihood of gaining excess weight.

Requires special attention press. It is strictly forbidden to download it at any stage of pregnancy. You should abandon all exercises related to the load on the lower abdomen. Light chair exercise with inclinations may be acceptable. This will help support the press with such colossal loads.

Properly selected exercises improve blood flow in the internal organs, relax the spine. Improving the exchange of blood in the mother's body is important for a good supply of oxygen to the fetus. Fitness classes will relieve the pain in the back that occurs due to pinching.

The fitness that you did during pregnancy will bring great benefits even after the birth of the baby. For example, classes aimed at strengthening the muscles of the pelvis are a good prevention of urinary incontinence after childbirth.

Gynecologists do not just say that you can do fitness during pregnancy, they advise doing yoga and breathing exercises. These two types of fitness prepare a woman for proper breathing during childbirth, stretch the tissues that will be involved in this process.

Yoga, in addition to physical activity, teaches you to control yourself and listen to your body. This will be helpful during the birth process when you need to pull yourself together, extinguish your fear and courageously endure the pain.

Going in for sports is not only preparing yourself, but also training the fetus. A child, being in the womb, feels everything. And, if a woman loves to play sports, it is not a burden for her, if she hardens, then the child after birth will be much easier to endure adaptation to the outside world and physical exercises.

Other benefits of exercising during pregnancy include:

  • improved digestion;
  • reducing the risk of constipation;
  • reduction in the number of stretch marks on the abdomen after childbirth;
  • burst of energy.

Contraindications for fitness

The expression “pregnancy is not a disease” today can be heard more and more often among doctors and pregnant women themselves. Everyone is prescribed walks in the fresh air and positive emotions. Also, no one cancels sports. But, when a new life grows under your heart, for which you are responsible, then you should be extremely attentive to the loads. You should also be aware of contraindications that cannot be ignored.

There are absolute and relative contraindications for exercise during pregnancy.

Absolute contraindications eliminate any load at all. In some cases, full bed rest is prescribed. Such indications include:

  • rupture of membranes;
  • the likelihood of premature birth;
  • multiple pregnancy;
  • placenta previa;
  • rupture of the fetal membrane;
  • previously made more than 3 abortions;
  • a history of miscarriage.

Relative contraindications do not exclude sports. However, in this case, you should be extremely careful and coordinate all exercises with the doctor in advance.

Relative indications include:

  • anemia;
  • endocrine diseases;
  • arrhythmia;
  • weight fluctuations;
  • fetal fading that occurred during previous pregnancies;
  • previous premature birth;
  • bleeding.

Thus, in the absence of the above contraindications, pregnancy and fitness are quite compatible things. However, the development of classes should take place according to the individual characteristics of your body and the nature of the course of pregnancy.

How is fitness during pregnancy

Having made the decision to study, it is worth remembering the rules that will make the classes useful. First of all, we pay attention to the intensity of training. Each workout should not end with shortness of breath, everything should be done in moderation.

It is worth remembering the forbidden movements: sudden movements, strong back bends, leg swings, jumping and stretching.

Sport is an activity that does not forgive long pauses. This is especially true for sports during pregnancy. Irregular training can become simply useless, at best, or negatively affect the course of pregnancy.

Work must be done responsibly. First, monitor your own well-being during and after exercise. Any discomfort is a reason to stop the lesson. You should also drink enough fluids to avoid dehydration.

Overheating during exercise can have a negative effect on the fetus, so it should be avoided. In the summer, for example, do not exercise in the heat, but do it early in the morning or in the evening. And in winter, choose cool rooms for classes. Since the blood flow during pregnancy is much stronger and the body heats up more intensely.

When choosing a program for training, do not forget to tell the coach if you have played sports before or if you are a beginner. This fact requires different solutions when developing an individual program.

All your exercises should begin with a warm-up and warming up the muscles. Before starting, pay attention to the pulse. Normally, it should be 12-16 beats in 10 seconds after doing the exercises, this mark rises to 18 beats.

Fitness in the first trimester

The first trimester is the period of laying all the vital organs of the child. Sports at this stage should be kept to a minimum. You should not think that the stomach has not yet grown, so for now you can load yourself to the fullest. Excessive loads can lead to miscarriage, as they prevent the embryo from attaching to the walls of the uterus.

Fitness in the early stages can be aimed at strengthening the hips. Also, breathing exercises and strengthening of the pectoral muscles are not contraindicated.

Experts characterize the exercises in the first trimester as follows - simple, but effective.

Fitness in the second trimester

Pregnancy proceeds normally, the size of the fetus does not interfere with exercise. After 12 weeks of pregnancy, the load can be slightly increased. Now you can pay attention to the pelvic area and the press.

It is advisable to perform all exercises at this stage in a bandage in order to reduce the load on the spine. Also, all exercises that were previously performed on the back are replaced with exercises on the side. The supine position prevents oxygen from reaching the fetus.

Late term fitness

It seems to many that the stomach is big and sports in the last trimester should be postponed until later. But it's not. At this time, special attention can be paid to the arms, chest and hips. You should think about exercises that are designed to relax your back and reduce the load on the spine.

In this case, fitball exercises will be useful. In the last trimester, there is a high probability of an increase in the tone of the uterus. Therefore, at the slightest malaise or increased heart rate during exercise, it should be stopped and consult a doctor.

With the approaching term of childbirth, women often think about exercises to stimulate labor. Yes, such exercises exist. But they need to be approached carefully and only after consulting a doctor.

Fitness during pregnancy should be a pleasure for you. Useful and enjoyable pastime can be swimming, which is allowed in any trimester. For pregnant women and on the water, a whole range of exercises has been developed, among which there will certainly be those suitable for you.