Is it possible to play sports during pregnancy? What sport is possible during pregnancy? Pregnancy and sports: prohibited species

02.08.2019

Hello dear future moms!

Your baby has not yet been born, but is already beginning to change his mother's life. The menu, daily routine, household habits are being adjusted. The attitude towards sports is also changing seriously. We are sure that many of you are now looking for an answer to the question of whether it is possible to play sports during pregnancy. Definitely a must! You just need to know how and how much.

A sedentary lifestyle of a pregnant woman - unless, of course, it is caused by medical indications - can lead to a weakening of muscle tone, an insufficient supply of oxygen to the body, poor labor activity and other complications.

increases the flow of oxygen into the body, which is very important for the fetus;
promotes the production of endorphins, providing emotional stability and good mood;
strengthens the cardiovascular system;
improves metabolism;
trains muscles, including those necessary for successful childbirth;
increases endurance;
facilitates the manifestations of toxicosis;
reduces the likelihood of complications.

Regular physical activity facilitates labor activity, reduces the duration of labor, improves the physical condition of the woman in labor and the newborn. Yes, and to return a slender figure after childbirth is much easier for those women who did not refuse moderate training.

There are several rules, the observance of which will increase the effectiveness of sports during pregnancy:

Consult your doctor! Even if you are sure that everything is fine, let the doctor confirm this.
The room should be cool (overheating is harmful to the fetus), and fresh air must also be provided.
Classes should be moderate in load, but regular. Charging - daily, half-hour training (swimming, fitness, etc.) - 3-4 times a week.
Follow your well-being. The pulse should not exceed 120-130 beats per minute. If discomfort occurs, the session should be interrupted.

What sports are prohibited for pregnant women

Even for trained expectant mothers, the following types of loads are prohibited:

traumatic (sports games, skydiving, diving, martial arts, ice skating);
lifting weights over 4-5 kg (weightlifting, weight training equipment, rowing);
sharp shakes and vibration effects (horse riding, cycling - on a bumpy track, skiing, jumping);
intense exercises (squats, swings, fast running, active dancing);
stretching (swinging the press, intense bending, somersaults).

What kind of sports you can do during pregnancy, it is better to check with your doctor before starting training.

Breathing exercises. The need for oxygen increases as the fetus grows. Proper breathing skills will help during childbirth.
Hiking. The double benefit is training and fresh air.
Walking up the stairs. On 2-3 floors, at a comfortable pace.
Run. On a flat track, at a slow pace, with deep and even breathing.
Gymnastics for pregnant women. A special complex prepares the body for childbirth, strengthens the pelvic and abdominal muscles, and teaches breathing exercises. Fitball is very effective - exercises on the ball.
Swimming. The spine is unloaded, muscles are strengthened, breathing is trained. For non-swimmers, water aerobics is suitable. Important - the pool must meet all hygiene requirements.
Yoga. Relaxation is good for pregnant women. But some asanas are prohibited, consult a trainer.
Pilates. Unloading the back, strengthening the pelvic muscles and breathing training is useful for a woman in labor.
Fitness. Allowed only subject to restrictions, it is better to find a special group for pregnant women.
Cycling. Only allowed on a safe track. The best option is an exercise bike at a moderate pace.
Dancing. Useful both physically and emotionally. But in a moderate rhythm and without sharp pas.

Training in different trimesters

When choosing exercises, the duration of pregnancy should be taken into account.

I trimester

Sports in the first trimester of pregnancy require special care. Toxicosis and other manifestations of pregnancy require time to adapt. The embryo has just begun to form, its attachment to the walls of the uterus is not reliable enough, and excessive loads can damage, up to a miscarriage. Physical activity should be gentle - breathing exercises, light warm-up, hiking, special yoga for pregnant women.

II trimester

The baby is already protected by the amniotic sac and the placenta. The woman, as a rule, had toxicosis and her health improved. Therefore, activity can and should be increased. It is better to support an already noticeable tummy for the duration of the exercises with a bandage.

III trimester

The large size of the abdomen and the increased overall load on the mother's body dictate a decrease in sports activity, but not a complete rejection of it. It is necessary to focus on preparing for childbirth: breathing exercises, muscle training, relaxation. Walking is very helpful.

Medical contraindications

Pregnancy is a serious test even for a healthy body. And she requires special attention if a woman has health problems. In such a situation, constant medical supervision is necessary.

Sports during pregnancy are contraindicated in the following situations:

a history of miscarriage, missed pregnancy, premature birth;
uterine bleeding;
threat of interruption;
multiple pregnancy;
abnormal development of the uterus;
the threat of placental abruption;
fetal pathology.

The doctor may prohibit physical activity if the pregnant woman has diseases of the cardiovascular system, kidneys, gastrointestinal tract, etc. Solve any questions and problems only after consulting a specialist whose qualifications you trust.

Conclusion

Playing sports during pregnancy will help the expectant mother prepare for childbirth. A healthy body, trained muscles, properly set breathing, a normally developing fetus - all these factors will help mommy and baby pass the test of childbirth with minimal stress.

How do you train? Maybe you can recommend some exercises? Write, we are waiting.

Health to you and your baby!

The beginning of gestation is considered the most trembling time during gestation. Mommy already knows about the interesting situation and is in a winged state in anticipation of the baby. Her body has not changed yet, there is no protruding tummy, but processes of laying all the systems of a small organism are already taking place inside. Within reasonable limits, sports in the first trimester of pregnancy will only help such an important process.

Moderate exercise will help the expectant mother avoid many health problems

If gestation is normal, then no restrictions on physical activity are required. Moderate exercise will help mommy to always be in the right shape, prepare the body for the upcoming delivery, and also contribute to faster recovery after childbirth. But combining pregnancy and sports in the first trimester of pregnancy requires a more cautious approach.

In principle, the first trimester is not considered a contraindication for training, especially for those mothers who regularly went in for sports before conception and were accustomed to constant physical activity. It is these women who are usually interested in whether it is possible to play sports while carrying.

Limited sports activities are recommended for all pregnant women (if there are no individual contraindications). Reasonable loads help to cope with dizziness, toxicosis and ailments, you just need to choose the right sport, frequency and intensity of training. Previously, doctors recommended rest to mothers, but these stereotypes have long been outdated. Now, experts, on the contrary, recommend that women be reasonably active, then the body will be in the right tone, it will perfectly endure gestation and childbirth.

Why classes are useful

The immobility of the pregnant woman leads to a weakening of muscle tone, lack of oxygen supply, weakened labor and other complications. If you provide moderate physical activity, then:

The supply of oxygen increases, which is extremely useful for fetal development;
Sport during pregnancy strengthens the heart and vascular system;
Promotes muscle tissue training, which will help facilitate labor activity;
Facilitates toxic manifestations;
It provokes an increased production of endorphin hormones, which contributes to an excellent mood and emotional stability;
Material exchange processes are normalized;
Sports during pregnancy increase the patient's endurance;
The likelihood of developing complications of gestation and childbirth is minimized;
Training helps to be active and the baby, which develops adaptive and protective systems of the body.

With regular physical activity, labor is facilitated, and after it the body quickly recovers and begins to function in the same rhythm.

Selection rules

The choice of training should be approached very carefully, avoiding increased cardio load. Mom, suffering from toxic attacks and weakness, should experience exceptionally pleasant sensations during exercise. In order not to provoke discomfort or ailments after sports activities, it is necessary to train according to certain rules. These include a ban on lifting weights and holding your breath, overly dynamic exercises like hurdling or jumping. It is not necessary to abuse the elements for stretching at an early stage, otherwise the ligamentous apparatus can be damaged.

It is necessary to provide that a woman is engaged in a cool room, since overheating is unacceptable. You need to quench your thirst in a timely manner when the body requires water. Moreover, when performing sports elements, mom should be guided not by her own well-being, but by medical recommendations. Sometimes the fetus is at serious risk even when the mother is relatively well.

Sports activities such as volleyball or basketball are not suitable for pregnant women, since these workouts are fraught with serious injuries. If preference is given to fitness, then moms need to train in fitness centers, taking into account the cold season. It is unacceptable to visit the hall during the epidemic, otherwise you can easily catch a cold or flu, which is unsafe for the fetus. In such a case, it is better to prefer training at home to training in the gym.

The training program is usually determined taking into account the state of health of the patient. If, before conception, a girl regularly worked out in the gym or was a professional athlete, then you should not completely abandon training. It is necessary to discuss a lightweight training program with an instructor or trainer, and in the future to engage in it. If there are no individual contraindications, then up to the 12-week period you can train in the mode that was maintained even before conception.

Swimming brings maximum benefits to both the expectant mother and baby

If earlier mommy didn’t particularly like sports, then simple fitness is suitable for her during pregnancy in the 1st trimester. At first, you need to take to training for half an hour three to four times a week. At the same time, elements such as bending and light stretching of the limbs, walking, swimming, or special gymnastics for pregnant women are recommended. In terms of load, training should be moderate in nature, but they should be carried out regularly. Every day you should do exercises in the morning. In the process of training, you must carefully monitor your own condition so that the pulse does not rise above 120-130 beats / min.

Yoga

Yoga classes during gestation help mommy prepare for delivery and normalize her psycho-emotional state, which in such cases sometimes gives some failures. For moms, a special yoga has been developed, which brings great benefits:

Helps strengthen the pelvic, leg muscles and spine;
All elements of yoga are aimed at improving blood circulation, which is extremely important for the full development of the baby;
Many asanas help to cope with early toxicosis;
Upside down yoga asanas are one of the effective ways to prevent improper fetal presentation;
Breathing yoga helps to increase the supply of oxygen to the fetus.

Such trainings provide an excellent mood, women become calmer, the psycho-emotional background evens out, drops stop, etc.

Gymnastics and fitness

Gymnastics for moms until the second trimester allows the whole range of breathing exercises. Such gymnastics helps to prepare for delivery, and if you perform it also at a later date, then oxygen will be used more efficiently. It is also allowed to perform gymnastic elements to strengthen the peritoneum. But downloading the press is allowed only up to 12 weeks. For pregnant women, the 2nd trimester is a contraindication for abdominal exercises.

The best snack is fresh fruit

Useful gymnastics to strengthen the spinal muscles and ankle joints, pelvic perineal muscles. For example, Kegel exercises help prepare the perineal muscles for delivery. Relaxing gymnastic complexes effectively relieve fatigue.

Today, many people prefer to engage in fitness in the halls, which helps to maintain a figure in good condition. If the patient has no health problems, then in the early stages she is not prohibited from doing fitness. But you will have to limit jumping and running, pressure on the press, etc.

Swimming

Undoubtedly, it is useful for pregnant women with a short period and swimming. It trains the spinal, pelvic and abdominal muscles, strengthens the vascular and myocardial system, improves overall blood circulation and prevents the development of varicose veins. Helps swimming and relieve increased stress, characteristic of late periods. Such water procedures help to relax and train the respiratory system.

Not all sports activities are suitable for pregnant women, sometimes some harm is possible from gymnastics. Usually, this is observed if the mother imposes disproportionate physical exertion or performs sets of exercises that are chosen incorrectly. Some patients with severe toxicosis only get worse if they start to exercise. In such a situation, there is no need to expect any benefit from training.

For a mother, sports can be harmful when doing intense cardio or heavy lifting, standing for long periods of time, or hitting, jumping, or falling.
The negative impact also threatens the baby, since all of the above factors can disrupt the normal processes of formation of placental tissues.

Even a slight malfunction in the functioning of the mother's body against the background of active training can become deplorable, provoking an interruption or congenital pathologies of the fetus.

Prohibitions and some restrictions

If mommy decided to engage in the gestation period, then you need to consult a doctor on this issue. Usually, experts do not recommend training too intensely and often. The most optimal schedule would be 3 times a week. It is better to walk or perform a special gymnastic complex for expectant mothers.

If the patient already has experience of training before conception, then it is possible to practice at home, since the patient can independently control her own loads. If the patient did not lead an active lifestyle before, then now she should not rush into the whirlpool of sports. It is better to limit yourself to morning exercises and walking, fitness for pregnant women or yoga. It is better to contact a professional trainer who has experience working with pregnant women and can correctly draw up a training program.

When is contraindicated

It is contraindicated to engage in any sports training for pregnant women in early gestational periods if there are factors such as endocrine pathologies and anemic conditions, arrhythmia or diabetes. Also, training is contraindicated if the mother has had 3 or more abortions in the past or has a history of spontaneous interruptions.

If the patient is diagnosed with an increased risk of interruption against the background of uterine tone or spotting, or during gestation she periodically bleeds, then any training is also prohibited. You will have to give up sports even with pronounced toxic conditions, constant pain in the lower abdomen or pressure drops against the background of gestation.

conclusions

Moving pregnant is not harmful, but it must be done correctly. Any sports training must be approved by a specialist. Properly thought-out physical activity of a pregnant woman in the first gestational months will help to strengthen the health of the mother herself, and supply the baby with oxygen, contributing to the favorable course of gestation.

All loads for pregnant women are selected exclusively by a specialist who leads the pregnancy. He is familiar with the picture of the patient's condition and the history of the gynecological field, he knows about possible threats to the fetus, therefore he will be able to competently draw up a training program. Such training will help pregnant women competently prepare for childbirth. Trained muscle structures, proper breathing - all this will help the patient and the baby to safely cope with labor stresses.

The doctor is authorized to prohibit any physical activity if the patient has pathologies or risks to the fetus. Such medical recommendations should be taken into account and followed.

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:

Prepare the body of a woman for a favorable course of childbirth.
Reduce the risk of postpartum complications.
Reduce the possibility of a woman getting postpartum trauma (for example, rupture of the perineum or mucous tissue).
They improve blood circulation and cell nutrition, so that the fetus in the womb develops correctly and in accordance with the term.
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:

Clothing for classes should be comfortable and loose.
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.
If you feel unwell, stop exercising and consult with specialists who will normalize your loads.
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

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:

Decompensation of the function of any system in a woman's body.
Severe general condition.
Fading of the child in the womb during a previous pregnancy.
Premature birth in a previous pregnancy.
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 back bends, jumping, stretching or leg swings.

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 still 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 your heart rate increases during exercise, you should immediately seek help from your doctor.

With the approach of the 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:

the presence of heart or lung diseases;
high blood pressure;
cramping pain or severe tension in the abdomen;
pain in the pelvis or lower back;
development of shortness of breath;
bleeding of a different nature;
decrease in overall activity during fetal movement.

cycling;
lifting heavy loads;
jumping or running long distances;
swimming underwater at great depths;
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!

Are sports and childbearing compatible? This question certainly arises for those expectant mothers who are used to keeping their body in good shape through training. Find out what are the features of fitness while expecting a baby, what types of training can be used in the early stages, and which ones will be useful shortly before childbirth.

Is it possible to play sports during pregnancy

When a woman finds out that she will become a mother in a few months, this fact brings many changes to her usual routine of life. One of the first questions that arise is about correcting the physical activity regimen in order to provide the best possible conditions for the formation of the baby in the mother's womb. Is it safe to continue intense exercise during pregnancy? How to keep yourself in good shape so that the birth goes well, and after them quickly find the optimal shape?

It is possible to correctly answer the question of whether it is possible for pregnant women to do fitness only after consulting the expectant mother with her attending physician. It must be borne in mind that the body of each woman is individual. Some of the fair sex, in anticipation of the unborn child, can go to the gym for classes until the last weeks of gestation, while others, in order to avoid the threat of miscarriage, may be recommended bed rest. As a general rule, women in position are shown moderate physical activity, but it is necessary to determine their type and intensity in consultation with a specialist.

What sports can you do while pregnant

Although expectant mothers are prone to fatigue, they should try to strike a balance between active sports loads and sedentary rest. If a woman’s routine includes gymnastics for pregnant women and regular walking, then this will only benefit the baby. Such moderate loads will effectively improve the blood circulation of the mother's body, as a result of which the fetus will receive the amount of oxygen and nutrients necessary for normal development. A good effect on the course of pregnancy will also be exercise complexes of fitness yoga, Pilates, and aqua aerobics.

In order for sports for pregnant women to only benefit both the woman and the baby in her womb, one must remember some contraindications. The expectant mother should not do exercises aimed at the abdominal muscles - for example, twisting or pumping the press. Such elements of fitness as jumps, back bends, sharp swings and any movements characterized by high intensity will negatively affect the condition of the pregnant woman. Also, during the gestation period, due to the very high risk of complications, strength exercises cannot be performed.

Squats during pregnancy

This type of exercise, if performed correctly, will bring a lot of benefits to a woman. Squats during pregnancy not only strengthen the muscles of the hips and back, but also help the joints of the pelvic girdle to become more flexible, which is very useful during childbirth. In order to distribute the load evenly during the performance of such exercises, you need to do them smoothly, and even better, squat with support. At home, you can use a chair for this purpose. It is even more convenient and more effective to do squats in specially equipped rooms, under the supervision of a trainer.

Aquagym for pregnant women

This type of fitness activity is not only safe, but also very useful for expectant mothers. Performing sets of exercises in the aquatic environment is easier, as a result of which not only the physical condition improves, but also the mood of the woman. Aqua gymnastics for pregnant women in most cases is carried out under the guidance of experienced instructors, which guarantees the correct distribution of loads during training. Even freestyle swimming without sharp, intense swings is an excellent sport for pregnant women, from early stages until the last weeks before childbirth.

Fitness for pregnant women - 1 trimester

An important condition for a woman who wants to continue an active lifestyle in the first months of expecting a child is to receive detailed recommendations on this from her doctor. In order to successfully combine pregnancy and sports in the first trimester, a specialist must confirm the absence of any contraindications to this. You also need to consider the nature of the exercises that will be performed. In order for fitness during pregnancy to be safe in the early stages and not cause uterine hypertonicity, a woman should not strain her stomach, do sharp twists, bends, swing her legs.

Fitness for pregnant women - 2nd trimester

During this period, many physiological risks associated with the gestation process are reduced, a woman feels better, and toxicosis disappears. This period of time is very favorable for doing fitness for pregnant women and preparing the body well for childbirth. Sports in the second trimester should aim to strengthen the muscles of the back, lower back, abdomen, and hips. You need to know that in order to avoid oxygen deficiency of the fetus and dizziness in the pregnant woman herself, she should not train lying on her back - she must choose body positions with an emphasis on her knees and hands.

Fitness for pregnant women - 3rd trimester

At such a late date, a woman’s thoughts are occupied with the upcoming birth. Sports in the third trimester are designed to help her prepare her body for this important, responsible process. Expectant mothers need to be careful with physical activity in the last weeks of gestation, so as not to provoke the onset of labor activity ahead of schedule. For this reason, they are not recommended to do fitness on their own, it is better to do exercises under the supervision of an experienced instructor.

You need to know that in the third trimester, the body of a pregnant woman actively produces the hormone relaxin, which affects the joints, making them more supple. If the expectant mother will intensively do stretching, she can even provoke a dislocation in herself. For this reason, in the last weeks of pregnancy, fitness classes should take place without sudden movements. A woman needs to remember that she does such a complex not for the purpose of losing weight or achieving some other sports results - she only relaxes the muscles that have the greatest load and prepares for childbirth.