Fitness and healthy lifestyle 

How to breathe properly for pregnant women. How to deal with shortness of breath during pregnancy. Basic rules to follow

I had a little more than eight months of pregnancy ahead of me, and among other questions, I thought about physical effort - to move or not to move? There wasn't much information. The only thing that came to my mind was what I read in the book "5 Rituals of Rejuvenation". I have been doing these exercises every day for 7 years now and I remember what was written in the book - pregnant women do not need to interrupt the exercises, but on later dates just remove those elements that are difficult to perform due to already big tummy. So I decided to continue with these exercises and listen to my body. As a result, I had a very active pregnancy. I did a lot of walking, brisk walking, swimming, hiking, housework, gardening, business trips with her husband, etc. Subconsciously, I felt that if the mother is active, then the baby too. And it turned out to be right. After a short search, information began to flow.

It turns out that the child, in the womb, to eat, is connected by the umbilical cord to the placenta. The placenta grows with the fetus (at the birth of a baby, it weighs 600-700 g). The baby's blood never mixes with the mother's blood, it reaches the placenta, diverges through the capillaries, and an exchange takes place there: through the films, the fetus takes oxygen and nutrients from the mother's blood, and gives away its unnecessary substances. These films or placental barrier, do not pass even microbes. Only filterable viruses can penetrate this barrier. Due to the fact that a pregnant woman has her own blood, and the fetus has its own, he does not accept a lot of mother's diseases and is born healthier than her. The size of the placenta was determined by nature in such a way that her child is “running short” and this limits the excess intake nutrients and oxygen from the mother's blood to the baby's blood. Hence the periodically occurring depletion of the child's blood in these substances, which plays the role of a natural physiological stress irritation For developing fetus. Restrictions on the supply of matter and energy, imposed by the size of the placental surface, force the fetus to move. However, this factor alone is not enough. The "bed" mode of the mother during pregnancy leads to insufficient motor activity of the child and its physiological immaturity. That. at calm state the child of the future mother is also calm, but as soon as the mother makes some effort, she begins to breathe rapidly - a lack of oxygen. And the child, not having received oxygen from the mother's blood, begins to move. I.A. Arshavsky also wrote what exactly physical activity is essential condition growth and development of the body.

9 months pregnant too important period it is unforgivable for the child and for the mother to spend it passively.

« During this period, the life of the child is closely connected with the life of the mother, and the mother can already shape his future qualities. It can be trained and hardened by giving yourself certain physical activities and doing hardening. This not only has a beneficial effect on the mother's condition, but also directly affects the child, violating, within certain reasonable limits, his comfortable and "secure" existence and forcing him to activate his protective and adapted mechanisms. This leads not only to the best physical development a child, increasing his general immunity, resistance to environmental influences, but also to a more developed and balanced psyche by the time of birth. Such children are born well physically developed, behave actively, adapt very quickly to new conditions, develop rapidly, from the very first days they are ready for fairly large loads.« (

Motor activity is equally important for a woman, as preparation for childbirth. After all, childbirth is perhaps the most difficult physical process, which requires a lot of energy from a woman. For example, from ancient times, a pregnant woman was advised to wash the floors. This simple recommendation priceless. Daily mopping (squatting) provides good physical activity, strengthens and makes the muscles of the perineum and pelvic floor elastic, which is necessary for a good birth.

« It is extremely beneficial to swim and dive - ideally daily and up to mild condition and pleasant fatigue. It is noticed that swimming develops those muscles that work during childbirth. Swimming gives good physical activity to the whole body. His need for oxygen increases, which trains the child to the conditions of his lack. Multiple dives also contribute to this. Training a child for hypoxia is important element in preparation for subsequent physical exertion, hardening. A moderate lack of oxygen is a beneficial factor for increasing the body's internal reserves. It must also be remembered that the birth of a child is a process associated with acute shortage oxygen.It has been observed that children whose mothers swam and dived a lot throughout their pregnancy, in the very first days are able to hold their breath under water for a much longer time than those not trained in this way. ( M Trunov Ecology of infancy (First year))

I.A. Arshavsky noted: “... hypoxemic exposure in the mother in the third third of pregnancy causes an adaptive reaction in the fetus to increase the oxygen capacity of the blood ...”.

After reading this, I remembered an example from the Nikitin book: “

In Japan, in one of the maternity hospitals, they drew attention to a group of women who gave birth healthy full-fledged children. What does it depend on? It turns out that these newborns had a body weight of 3 kg: modern concepts, light weight. Body weight from 2.5 to 3.5 kg is the ideal infant weight, the most optimal for both the child and the mother. After all, it is easy to give birth to such a child. In this case, the baby is born not fat, strong. And Japanese doctors asked who the women work for. They are divers, pearl seekers, and did not quit work until the very birth. Their children are physically more developed than those of ordinary women. Now all Japanese women have received recommendations: to swim and dive as much as possible before and during pregnancy. Their future children do not receive enough oxygen throughout their mother's working day (professional divers hold their breath for up to 4 minutes). This means that the child has to intensively move in order to "drive" the blood, which is poor in oxygen, faster.

I didn't have the opportunity to swim throughout my pregnancy, but after reading this information, I started to just hold my breath throughout the day - gradually got to 2 minutes of delay.

And what do doctors advise pregnant women today?

In many countries, in order to prevent premature birth bed rest is prescribed (of course it is justified, but in very rare cases), but there is not a single study that would prove that bed rest helps in this case.

M. Oden (an outstanding obstetrician-gynecologist, widely known throughout the world for his scientific discoveries and practical innovations) believes that " prolonged absence movement can lead to insufficiency sensory stimulation fetus as a result of limiting the flow of information to the vestibular apparatus during inner ear, which processes information about the position of the body and, as a result, ensures its balance. In addition, the vestibular apparatus may be responsible for the position of the fetus inside the uterus, and the insufficiency of its function can lead to breech or brachial presentation. From our point of view, the traditional prescription bed rest can be seen as another example of obstetric intervention in the process of childbirth: women are ordered to lie down not only during childbirth, but throughout pregnancy.

In other words, normal pregnancy should not be a barrier to high physical activity…and even vice versa.

Move with confidence and pleasure: dance, run if you like, there is even a place for a bicycle!!! After all, when we move, the child in the tummy remembers our movements ... that is, we already develop and educate him. This partly explains why active women, kids faster!

There was a lot of information, but that's not all. I will talk about the movement in more pictures…and even video.

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Women are quite peculiar, since the ever-increasing uterus displaces the diaphragm and organs abdominal cavity up, which reduces the volume of the lungs and makes it difficult for the diaphragm to move. It is very important to adjust your body to these changes, because by the end of pregnancy, the need for oxygen increases by almost forty percent. Performance breathing exercises helps the body adapt to increased requirements much faster.

It is advisable to perform daily breathing exercises, while their duration should not exceed ten minutes a day. This is due to the fact that the concentration of carbon dioxide in the blood is markedly reduced, and intensive and rapid breathing will lower it even more, which can cause dizziness.

Breathe with your belly, not your chest. Even if you just replace the usual chest breathing to a deeper one coming from the diaphragm, this will already benefit you and yours, since this breathing technique improves blood circulation in the intestines and uterus.

One of the most simple exercises breathing exercises help in as soon as possible adjust to belly breathing. To perform it, you need to recline, it is desirable that a comfortable roller or a special pillow for pregnant women be located under your back. Place your palm on your stomach, while inhaling, fill it with air as much as possible, while moving your hand away from you with the abdominal muscles. As you exhale, get rid of the air completely by drawing in the anterior abdominal wall. The pace, rhythm and depth of breathing is up to you. Try to relax chest and do not strain it during this exercise. Do it for and for a few minutes. This technique improves blood circulation and, as it were, strokes the uterus, as a result, the activity of the baby increases. Exercise should be performed regularly if there is a threat of miscarriage, and it also helps during the first stage of childbirth.

Next exercise helps with insomnia. Take a reclining position, try mixed breathing through the nose and mouth in a random rhythm at the same time. When performing the exercise, yours can actively move. Just a few seconds after the excess oxygen has its effect on the respiratory centers of the brain, you will feel drowsy and weak. This exercise should be performed regularly several times a day from about the twentieth week of pregnancy. In the future, breathing through the mouth can relieve the condition during strong contractions, since it has a slight analgesic effect.

When pregnancy occurs, almost from the first day, every woman thinks about the successful outcome of the case, imagining how everything will happen. To upcoming birth did not frighten, but reassured and instilled confidence, you need to prepare yourself and your body in advance for a responsible procedure.

The proposed breathing exercises during pregnancy are performed in parallel with a set of physical exercises. The main goal of such classes is to fully supply blood and, accordingly, oxygen to the growing fetus. They are designed to strengthen muscles. abdominals and improving the flexibility of the pelvic bones and spine, as well as ensuring the gradual adaptation of the vessels and heart of the pregnant woman to physical stress.

In addition, breathing exercises act as a kind of relaxation, a kind of relaxation that calms a woman. Well, the fact that correct breathing during childbirth reduces the load on all organs of a woman and reduces pain, is simply undeniable. However, without systematic training and self-concentration to realize this correct breathing during labor activity just impossible.

Basic rules to follow

When performing exercises to train proper breathing, you should adhere to a number of simple requirements that make these exercises useful, correct and enjoyable for a pregnant mother. Remember that in between exercises, you should take a break for a break. You can close your eyes and breathe the way you are used to.

You can train your breathing while in the following positions:

  • lie on your side, and raise your knees to the body;
  • lie on your back, and legs bent at the knees, put on the bed, leaning on the soles of the feet;
  • sitting on a chair;
  • in the "lotus" position or in Turkish;
  • while walking.

Choose for yourself comfortable position and breathe well. You can turn on light music. Practice both at home and in a group. It is good to attach the breaths used in yoga to various popular techniques. Great outdoor exercise.

Types of breathing exercises

There are several types of breathing exercises, which depend on the organs and systems to which they are directed. So there is:

  • Breathing through the diaphragm. This is how they teach to breathe when teaching academic vocals and other types of singing art.

To master the technique of such breathing, you need quite a bit of skill. Place one hand on your stomach and the other on your chest and breathe in and out deeply. It is important to carefully monitor that the breath lifts and engages only the abdominal muscles, but the pectoral muscle remains unchanged. It is difficult to achieve this effect right away, because, as a rule, women breathe with their chests, and men with their stomachs. Respiratory movements are carried out exclusively through the nose and inhalation-exhalation.

  • Breathing through the chest. Using chest breathing, you can breathe in two different ways.

First way. Place your hands on your ribs and bend your elbows out to the sides. Make sure that during breathing movements, only the elbows move along with the rising ribs, but the chest and stomach remain unchanged and remain at rest.

The second way. Place one hand on your stomach and the other on your chest. Here, breathing is carried out purely according to " female type”- only the chest moves while inhaling, and the stomach remains unchanged.

In time, such exercises for proper breathing can take from ten to thirty minutes, no more. It is important to pay attention to the fact that when performing breathing exercises, one should not make delays, both when inhaling and exhaling. Otherwise, your baby may not receive a portion of oxygen and experience such an unpleasant condition called “hypoxia”.

Light breathing exercises

In addition to relaxing exercises, breathing exercises are also used, which usually precedes physical exercises and takes about five to ten minutes in duration. Such exercises subsequently greatly facilitate childbirth.

Breathing exercises during pregnancy gymnastic exercises, are suggested based on three basic breathing skills:

1. Breathing with the abdominal muscles. Place one hand on your stomach, the other on your chest, and exhaling, inhale shallowly, using only your stomach. But the hand that remains on the chest remains motionless. This breathing is repeated three or four times. It is almost indispensable between recurring contractions.

2. Already familiar breathing pectoral muscles. Hands also remain on the stomach and chest, and we inhale only with the chest, the stomach does not participate. Through such exercises, you can breathe during the contractions themselves.

3. Breathing in fits and starts, in short, separate movements. Here you should breathe quickly and loudly enough, managing to simultaneously inhale and exhale through the nose and through the mouth. Such breathing is often shown in movies. Usually it helps out when the first attempts appear and makes it possible to facilitate the fight itself with such breathing, reducing pressure in the abdomen.

Even ancient doctors knew that with the help of a special breathing technique, you can relieve pain and speed up the process of childbirth.

BREATHING EXERCISES IN PREGNANCY

Proper breathing during pregnancy great importance, since it is it that allows you to saturate the blood with oxygen and release it from carbon dioxide. If these processes are not carried out intensively enough, then tissues that lack oxygen and, first of all, the brain, suffer. For a pregnant woman, this is especially important, since with a lack of oxygen, the central nervous system child.

In the second half of a woman's pregnancy, the growing uterus compresses the abdominal organs and the diaphragm (the muscle that performs respiratory movements), which makes it difficult for the diaphragm to move and contributes to a decrease in lung capacity. At the same time, the body's need for oxygen by the end of pregnancy increases by more than 30%. Body tissues begin to feel oxygen starvation, which makes the heart work in an enhanced mode (the faster the blood flows through the blood vessels, the more oxygen is delivered to the tissues), contracting often and not always productively.

Can help in this case breathing exercises specially designed for pregnant women. As a result of regular breathing exercises in the body of a woman and fetus, blood vessels expand, including in the placenta (it facilitates the entry of oxygen and nutrients to the tissues of the fetus), toxic metabolic products are more actively excreted (manifestations of early and late toxicosis pregnancy), the increased contractile activity of the muscles of the uterus, which can periodically occur during pregnancy, is removed.

Breathing exercises should be done every day in order for the body of a pregnant woman to get used to and adapt to a new type of breathing.

When a woman breathes, only the intercostal muscles are usually involved in the process, and the diaphragm almost does not work - this breathing is called chest. Proper breathing should involve the diaphragm. Breathing with the participation of the diaphragm is called complete. With a full breath, not only does the oxygen supply to the tissues increase, but during each breath, the abdominal organs are massaged. As a result of this natural massage with the help of breathing, the work of the stomach, intestines (goodbye, nausea in the morning, constipation and bloating!) and the liver improves. The liver, as you know, is a kind of laboratory for cleansing the body of metabolic products, it turns them into non-toxic products, which are then excreted from the body. And since the body is cleansed faster and better, the side effects unpleasant phenomena pregnancy is decreasing.

Breathing exercises for pregnant women are divided into breathing at rest and in a state of movement. But before you begin to perform any fairly complex breathing exercises, you need to learn full breathing.

LEARNING FULL BREATHING

Full breathing begins with the participation of the diaphragm with a very full exhalation, then breathing occurs in two stages:

The first stage is inhalation; it is required to relax the abdominal muscles, which will cause the filling of the lower sections of the lungs with air; after that, the diaphragm descends, allowing the lungs to fill with air further, to the middle and upper sections; when the lungs are completely filled with air, the clavicles and upper ribs rise;

The second stage is exhalation; first, the clavicles and ribs fall, then the stomach is drawn in and pelvic floor followed by relaxation of the abdominal muscles.

During childbirth, strong smooth movements of the diaphragm are very useful, so full breathing will be the key to correct delivery. As soon as the first type of breathing exercises (full breathing at rest) is mastered, they begin to combine full breath with movements. It is best to combine a full breath with a leisurely walk on fresh air. After full breathing has become habitual, it must be made more economical.

WHAT IS ECONOMIC BREATHING?

To be in the blood correct ratio oxygen and carbon dioxide, the exhalation should be twice as long as the inhalation, and there should be a short pause between each complete breath. With such breathing, enough carbon dioxide accumulates in the blood, which relieves arousal (this quality is very useful during childbirth).

Breathing in this way is not so easy, it is achieved only with the help of constant training. Can't start breathing right away in an economical way, this will cause a state of discomfort and stress, which is unsafe for a pregnant woman. You just need to gradually lengthen the exhalation. It is very convenient to learn economical breathing during a leisurely walk, when one time step is equal to one second. If initially it took a woman 3 seconds to inhale and exhale, then gradually, with the help of training, you can achieve results of 3: 6 (seconds). Another 2 seconds - breath holding between two complete breath cycles.

After mastering economical breathing, they begin to lengthen inhalation and, accordingly, exhalation, which will give the woman an additional margin of safety during childbirth, when during attempts she will need to hold her breath and push.

Breathing exercises during pregnancy restores good health pregnant woman, prepares her body for childbirth and gives the tissues of the mother and child extra food and oxygen.

Movement is life. This statement is familiar to almost everyone, and no one questions it anymore. But, unfortunately, today more and more people choose a sedentary lifestyle, and in fact a good physical form important to everyone, especially pregnant women.

In our society, pregnancy itself is not perceived as natural state but like a disease. Accordingly, a pregnant woman is obliged to behave like a sick woman: she needs peace and, in general, she should avoid any stress. But this is not quite the right approach.

A pregnant woman should not completely refuse loads, it is enough just to limit them. However, walking, walking in the fresh air, and also gymnastics for pregnant women will only benefit her.

Gymnastics for pregnant women is a special set of exercises designed taking into account the loads that are acceptable for pregnant women. Exists great amount various complexes aimed at solving certain problems and designed for different situations.

You can do gymnastics for pregnant women at home on your own, or you can do it together with an experienced trainer. The main thing is to observe the most simple rules security.

Safety precautions when doing gymnastics for pregnant women

The first thing to remember is that pregnancy itself is not a reason to refuse physical activity, however, unfortunately, during pregnancy there are various complications and pathologies in which the load and the truth may be contraindicated.

Therefore, before you start doing gymnastics for pregnant women, you need to consult with your doctor. He must say whether activity is permissible in a particular case, and also help determine the choice of a suitable set of exercises.

In addition, do not forget that for different periods are suitable different exercises. This is due not only to the physical activity and even basic convenience. From trimester to trimester, a woman's belly grows, and many exercises in the later stages are simply impossible to perform. Therefore, there are gymnastics for pregnant women in the 1st, 2nd and 3rd trimesters.

Pregnant women worth avoiding l exercises for the press, jumping, and you should not use any strength training equipment during training.

If during class a woman feels discomfort such as pain or pulling sensations in the abdomen, or her pulse becomes too frequent, then classes should be stopped immediately, and be sure to consult a doctor again. Rapid heart rate during exercise may indicate excessive exercise.

Do not immediately start doing exercises in full force. Especially if before that the woman did not differ in special fitness. It is better to increase the load gradually.

All movements of a pregnant woman should be smooth, gradual, in no case abrupt. If you need to lie down or vice versa, sit down from a prone position, then you need to do this in stages, and carefully.

Breathing exercises for pregnant women

Before getting to know exercise for pregnant women, it is worth talking about respiratory. Breathing exercises for pregnant women are necessary for a number of reasons. First of all, proper breathing helps to relax, calm down, and this skill is extremely important for a pregnant woman. Various stresses and nervous tension she has absolutely nothing to do.

In addition, the ability to control your breathing is very useful for a woman during childbirth. The correct rhythm of breathing is the simplest and most natural way relieve contractions. Yes, and relax at this moment, too, will not hurt. It is not in vain that in any school for expectant mothers they must pass the topic "Respiratory gymnastics during childbirth."

Proper breathing is also useful for a woman during gymnastics for pregnant women, which is why you need to start with breathing exercises. In addition, proper breathing and breathing exercises help improve blood circulation in the placenta, which means that the baby will receive more oxygen.

Today, the most popular is breathing exercises for pregnant women. Svetlana Litvinova. The beauty of this gymnastics is that it is simple and understandable, and most importantly, it is designed according to the needs of the mother and child.

Breathing exercises:

  1. Thoracic breathing: hands should be placed on the ribs, and as deeply as possible inhale the air through the nose. You need to breathe in this exercise, of course, with your chest. After the chest is completely filled with air, you need to slowly exhale;
  2. Diaphragmatic breathing: in this exercise, one hand should be placed, as in the previous one, on the ribs, and the other on the stomach. We take a quick breath through the nose, the diaphragm should go down and stick out the stomach. Then exhale through the nose or mouth. Between breaths, you need to make a short pause of 1 second;
  3. Four-phase breathing: First you need to inhale through your nose: 4-6 seconds, then you need to hold your breath for 2-3 seconds, exhale: 4-5 seconds, and hold again. Thus, you need to breathe for 2-3 minutes;
  4. Dog breathing: get on all fours and stick out your tongue. Then we begin to breathe like a dog: through the mouth, and as often as possible.

All exercises in the first few times it is better to do only 2-3 cycles, then gradually increase the duration of the classes. In general, this gymnastics is enough 10 minutes a day.

No less popular is breathing exercises. Strelnikova, although initially this set of breathing exercises had nothing to do with pregnancy: it was intended to develop the voice and vocal cords.

However, it has shown its effectiveness in many other situations, including during pregnancy.

Positional gymnastics for pregnant women

Positional gymnastics is very useful for pregnant women. It is also designed with the needs of the pregnant woman in mind. The task of positional gymnastics is to prepare the body of a woman and her muscles for childbirth, as well as help during pregnancy. Therefore, positional gymnastics is aimed at training the muscles of the back, abdomen and pelvis, as well as the perineum.

  1. Cat: Starting position - on all fours. First, round your back, and lower your head as far down as possible, and then vice versa, raise your head up, and bend your back as much as possible;
  2. Butterfly: You need a net on a pier, bend your legs and connect your feet. Hands should be placed on your knees. With your palms, lightly press on your knees to feel a slight stretch. Note, pain should not be;
  3. Twisting: You can sit or stand as you wish. The body must be turned first to the left, then to the right, opening the arms to the sides. The pelvis during this exercise should be motionless;
  4. : this exercise aimed at developing the muscles of the perineum. It helps to learn how to control these muscles, as well as make them more elastic and resilient. It is done simply: you need to try to tighten the muscles, as if you are trying to stop urination, and then relax them.

Fitball for pregnant women

No less effective is gymnastics for pregnant women on a fitball. Exercise on the ball for pregnant women is both easier and more effective. Please note that in the first trimester of pregnancy, the load should be minimal. If, before pregnancy, you never played sports, then you should not start at all until the safer, second trimester.

Hand exercises:

  1. Sit on the floor, spread your legs wider and rest them on the floor. Take small, no more than 1 kg in weight, dumbbells in your hands and lower them along the body with your palms forward. Without lifting your elbows from your body, begin to bend your elbows alternately and unbend back. 6 - 8 repetitions for each hand;
  2. The starting position is the same, but the arms should be turned towards the body and slightly bent at the elbows. Raise your arms up to shoulder level, and lower back. 6 - 8 repetitions;
  3. Sitting on the ball with your legs wide apart, slightly bend your body forward. One hand, empty, rest on the knee, and the second, with dumbbells, bent at the elbow 90 degrees. Pull your shoulders and elbow back. Start straightening and bending your arm with dumbbells. 6 - 8 repetitions for each hand.

Chest exercises:

  1. Sit on the floor, fold your legs in Turkish, pick up the phytoball. The arms should be bent, elbows pointing out to the sides. Palms need to press on the ball, trying to squeeze it. 10 - 15 repetitions;
  2. Sit on the ball again, and take dumbbells in your hands. Bend your arms at a right angle in front of you, in front of your chest. Without unbending your elbows, take them to the sides, and bring them back. 10 - 15 repetitions.

Exercises for the legs and buttocks:

  1. Lie on your back with your right leg bent and your foot on the ball. The left one is also bent, but stands on the floor. While straightening your right leg, roll the ball forward and then bend your leg again. Can do circular motions foot. 6 - 8 repetitions with each leg;
  2. The starting position is the same as in the previous exercise. The left leg, free from the ball, is active. She needs to do the same movements as if you are pedaling a bicycle. First in one direction, and then in the opposite direction. Then change your leg. 6 - 8 repetitions;
  3. The original is the same. Raise the left leg free from the sword, bend at the knee so that the lower leg is parallel to the floor. Rotate your feet in one direction or the other, and then change your leg. 6 - 8 repetitions.

Gymnastics for pregnant women on a ball or ball is also good because it prevents varicose veins veins, which often develops in pregnant women who do not pay attention to physical activity. The reason for this is the increased load on the legs.

Knee-elbow gymnastics for pregnant women

Starting from week 20, doctors may advise a woman to do decompression or knee-elbow exercises for pregnant women. Of course, this cannot be called gymnastics in the literal sense of the word, however, the benefits received by the body of a pregnant woman when performing one single exercise are very great.

What is the point? It's simple, you need to get on all fours first, and then lower yourself on your elbows, and stand like that from 5 minutes to half an hour. Gynecologists advise taking this position several times a day. What is the benefit of the knee-elbow position?

By the second trimester, the uterus of a pregnant woman is already very impressive in size. And it puts a lot of pressure on the surrounding organs. If a woman stands in the above position, then she automatically relieves pressure on the kidneys, bladder and ureters, intestines and other internal organs.

Gymnastics for pregnant women in trimesters

As already mentioned, gymnastics for pregnant women should be different for different terms. It is easy to understand why this is so. Indeed, at different times in the body of a woman, various processes occur, which means that the approach should be individual. The beauty of this set of exercises is that it is also suitable for those women who used to physical condition didn't do much.

Exercises for the first trimester

The complex begins with a small warm-up:

  1. Raise your shoulders up as you inhale, and lower as you exhale.
  2. Also, while inhaling, take your shoulders back, and while exhaling - forward;
  3. Make circular movements with your shoulders forward and then back;
  4. Tilt your head first back and forth, then from side to side;
  5. “Roll” your head over your shoulders, chest and back, alternately in both directions.

After the end of the warm-up, you can proceed to the main set of exercises:

  1. First, walking in place for 1-2 minutes;
  2. Continuing to walk in place, bend your elbows and take them back, and then bring them together in front of your chest. The exercise is also performed for 1 - 2 minutes;
  3. Stand up straight, with a straight back. Put your hands on the back of your head, and bring your elbows together in front of you. Then, while inhaling, spread your elbows to the sides, and as you exhale, return to their original position. 6 - 8 repetitions;
  4. Place your feet shoulder-width apart and place your hands on your waist. On inhalation, turn the body to the side and raise your arms, on the exhale, stand up again to the original position, and do the same in the opposite direction. 3 - 5 times;
  5. Sit on the floor, stretch your legs forward, put your hands on the floor behind your back. As you exhale, bend your legs, and as you inhale, spread them apart, connecting your feet. As you exhale, bring your knees together again, and as you inhale, lower your legs back to the starting position. 6 - 8 repetitions;
  6. This exercise is also performed while sitting. Hands rest on the floor different sides from the body. Slightly pulled back. The left leg should be put on the right, and start circular motions with the foot in turn in both directions, and then take the starting position and do the exercise with the second leg. 5 reps each leg;
  7. Lie on your side, put your hand under your head, legs extended. Bend your knees and pull them to your stomach as you exhale, while inhaling, straighten your legs again. 3 - 4 repetitions.

Final part:

  1. Lying on your back, bend your knees, and rest your feet on the floor. Without raising your head from the field, lower your chin to your chest, while you should strain rear end neck. As you exhale, press your shoulders to the floor, and spread your arms to the sides, close your eyes;
  2. Then, one by one, lower your legs to the floor. Stretch and strain them, slightly spread your socks to the sides;
  3. Take a deep breath, and at the end of the exhalation, press your back, buttocks and the back of your head into the floor as hard as possible.

Exercises for the second trimester

Since the woman's condition stabilizes in the second trimester, you can afford a little more workload, more complex exercises. This is reflected in this complex. The warm-up and the final part can be the same. Main part:

  1. 2 - 4 minutes of slow, calm walking in place;
  2. Stand up straight, raise one hand up. The second one is set aside. While inhaling, lift one leg back without bending it at the knee, while exhaling, return to the starting position. Repeat with the second leg. 3 - 4 repetitions;
  3. Stand up straight. Squat down slightly, take your hands back, then return to the starting position. 4 - 6 repetitions;
  4. Stand up straight. Take your hands back and clasp together. Lower your arms and arch your chest forward, then return to the starting position. 4 - 6 repetitions;
  5. Sit on the floor and spread your legs, put your hands on your belt. As you exhale, try to touch right hand the toe of the left foot, and as you inhale, return your hand to the belt. Then repeat the exercise with the left hand and right foot. 4 - 6 repetitions;
  6. Again a cat, without it, as you can see, nowhere. 4 - 6 repetitions;
  7. Get on your knees, then lower your pelvis on your heels, resting your hands on the floor. This movement is done on the exhale. Then take your hands behind your back, and lift your hips off the floor, resting your hands. This is done while inhaling. Return to starting position. 3 - 4 repetitions;
  8. Lie on your back, bend your knees, and stretch your arms along the body. On an inhale lift and spread your legs, on an inhale place your feet on the floor. 3 - 4 repetitions;
  9. Again 2-4 minutes walk.

Exercises for the third trimester

In the third trimester, breathing exercises are of particular relevance. But the intensity of training is better to reduce again. It is very important to do the exercises slowly, smoothly, calmly, without sudden movements. In this complex, the exercises partly repeat the first 2 complexes.

  1. 2 - 4 minutes walk on the spot;
  2. Perform exercise No. 3 from the complex for 1 trimeter;
  3. Perform exercise No. 6 from the complex for the 1st trimester;
  4. Sit on the floor, put your hands behind your back and lean on the floor. Transfer left hand to the right with a turn of the body, repeat the exercise in the other direction. 3 - 4 repetitions;
  5. And again the cat, she will accompany the woman throughout the pregnancy;
  6. Get on all fours. Exhale as you sit on your heels, inhale as you return to all fours. 2 - 3 repetitions;
  7. Lie on your side lower arm bend at the elbow and lay in front of you, pull the top along the body. While inhaling, resting on the floor, lift upper part torso, as you exhale, return to the starting position 2 - 4 repetitions, then turn to the other side;
  8. Perform number 7 exercise from the complex for the 1st trimester;
  9. 2 - 4 minutes of slow, calm walking.

Gymnastics with breech presentation

All types of gymnastics listed above are aimed at preventing complications and preparing the body for childbirth. And what about those women who have already encountered any complications? There are also specific types of gymnastics for pregnant women. In particular, gymnastics for pregnant women with a breech presentation of the fetus.

The fetus usually takes correct position: head towards the exit from the uterus. However, in some cases, the child is in the side or pelvic position. Usually, women are explained that before a period of 36 weeks, the baby can roll over by itself, and offer special gymnastics in order to help him with this.

To achieve the result, you will need the same knee-elbow pose. It is she who is the starting point for all exercises of corrective gymnastics.

  1. Get into the starting position. Inhale as deeply as possible, and then exhale as deeply as possible. 5 - 6 repetitions;
  2. Next exercise: while inhaling, begin to lean forward, try to touch your hands with your chin, and then return to the starting position. All movements should be done slowly and smoothly. 4 - 5 repetitions;
  3. Raise one leg to the side and straighten. Touch the toe of the foot to the floor, and return the leg to its original position. Repeat the exercise with the second leg. 3 - 4 repetitions with each leg;
  4. The only exercise that is not done from the knee-elbow position, but standing on all fours, is the cat you already know.

This gymnastics for pregnant women is performed from 30 weeks to 37-38 weeks. You need to do exercises 2 times a day, after meals, after 1-1.5 hours.

There is another method of influencing the position of the fetus. There is only one exercise, and it is performed before meals 3 times a day. You need to lie on the bed and slowly turn to your right side. Lie like this for 10 minutes, and slowly roll over to the other side and lie down for another 10 minutes. Repeat 3-4 times.

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