Fitness For Pregnant Women

Content

• Fitness benefits for pregnant women and contraindications.
• Features of training in different trimesters.
• Top 12 exercises at home for pregnant women.

Fitness benefits for pregnant women and contraindications

Physical activity during pregnancy is one of the most important factors in both the easy course of pregnancy itself and the postpartum period, and the health of the unborn child. During the bearing of the baby, the expectant mother should carefully listen to the signals of her body and carefully monitor her health, because during this period the baby forms all the most important organs and systems.

What are the benefits of exercise in the prenatal period:

• improvement of blood circulation, including in the pelvis;
• improvement of oxygenation (oxygen supply) of the organs and systems of the mother and fetus;
• support for the musculoskeletal system of the expectant mother;
• strengthening the muscles of the back, buttocks, arms and legs;
• relaxation of the back and neck;
• stretching the muscles of the thighs and pelvic floor;
• improvement of venous outflow from the lower extremities;
• edema prevention;
• maintaining a healthy weight;
• improved mood after exercise due to the hormones oxytocin and dopamine, which are produced during and after exercise;
• strengthening the muscles of the pelvic floor, preventing ruptures during childbirth;
• opening of the joints for easy childbirth;
• activation of the vagus nerve during breathing practices, which contributes to the inclusion of the parasympathetic nervous system - calms and relaxes;
• appetite control due to improved cell sensitivity to leptin and insulin;
• improvement of motility of the gastrointestinal tract, prevention of constipation;
• prevention of acquired flat feet;
• quick and easy recovery after childbirth.

Special trainings for pregnant women practice various breathing techniques during childbirth, which relax, reduce pain and help open the pelvis.

But there are also contraindications for physical education during pregnancy, since the main task during this period is not to harm! If the risk to the mother and fetus outweighs the benefit, it is better to stop exercising in some cases:

• if there are acute conditions;
• with a threat of abortion or a history of miscarriages;
• with high or low blood pressure;
• with increased tone of the uterus;
• with the development of severe toxicosis;
• with gestational diabetes;
• with poor health in general.

In any case, before starting classes, you should consult with your doctor. And during training, you need to carefully monitor your well-being - any deterioration should be a reason to stop exercising.

Features of training in different trimesters

The entire period of pregnancy is traditionally divided into trimesters:

• I trimester - from the 1st to the 12th week of pregnancy;
• II trimester - from the 13th to the 26th week of pregnancy;
• III trimester - from the 27th week until the birth of the child.

Each trimester has its own characteristics, which should be considered when exercising.

The first trimester is considered the most important, since it is during this period that all the organs of the baby are laid. It is considered the most dangerous in terms of involuntary interruption. During this period, it is necessary to abandon exhausting workouts and weight lifting, it is better to give preference to calm types of exercise (Pilates, soft stretching and yoga, long walks in the fresh air). You can do simple exercises while standing on the back of a chair, exercises on all fours and lying on your back. If you have symptoms of toxemia, then light short workouts can help relieve the condition. But if the toxicosis is strong, refrain from exercising until the condition returns to normal. If you have never exercised before, it is better to start playing sports no earlier than the 9th week of pregnancy, when the main organs are formed, the baby’s heart is beating, he is already starting to stir,

The second trimester is considered the most favorable period of pregnancy. In this trimester, the pregnant woman does not experience unpleasant symptoms of toxicosis, the hormonal background stabilizes. Training during this period can be very diverse, but several nuances should be taken into account:

• it is better to do it before 16:00, in the evening you can leave only walks;
• the supine position can provoke hypoxia due to fetal pressure on the portal vein, so it is necessary to change the position as often as possible - from the back to the side, then back to the back, then to the other side. An important symptom of hypoxia is yawning. As soon as you start to yawn, just change position;
• can be included in the complexes of exercises to strengthen the legs, buttocks, arms, core muscles, as well as the mobility of the joints and spine.

The third trimester is the final stage of pregnancy, when the fetus is almost fully formed and growing rapidly. Accordingly, the burden on the mother's body increases. In this period, the main tasks of fitness exercises are as follows:

• relaxation of the back muscles;
• reducing the pressure of the baby on the internal organs;
• improving the outflow of blood and lymph from the lower extremities;
• improving the strength and elasticity of the pelvic floor muscles;
• opening of the hip joints;
• development of various breathing techniques.

It is strictly forbidden:

• make sudden movements - turns, tilts;
• perform exercises to increase intra-abdominal pressure - twisting, squatting with weight;
• straining;
• deep stretching - in preparation for childbirth, the body produces the hormone relaxin to relax the joints, so you can easily overstretch the muscles or get dislocated.

In general, classes in the third trimester are the preparation of the body for childbirth. Equipment such as a large ball (fitball) will be useful - with its help you can adapt some exercises and make them safe and effective.

Top 12 Safe Exercises to Do at Home for Pregnant Women

1. "Cat" - get on all fours, put your palms under your shoulders, knees under your hip joints, stretch forward behind the crown, "lengthening" your neck. As you exhale, begin to roll your pelvis, starting at your tailbone, round your back vertebra by vertebra, and lower your head. Stretch the area between your shoulder blades toward the ceiling. While inhaling, also start the reverse movement from the coccyx, direct it upwards, bending your back vertebra by vertebra and raising your head. Perform 10 repetitions slowly, observing the sensations in the body.

2. "Cradle" - get on all fours, put your palms under your shoulders, knees under your hip joints, stretch forward behind the top of your head, "lengthening" your neck. The gaze is directed to the rug between the palms. As you inhale, relax the abdominal muscles, as if lowering the baby into a deep cradle, while not arching your back. And as you exhale, draw in your stomach, as if hugging a baby. Repeat 10 times. If you feel dizzy due to deep breathing, stop, breathe calmly, and then continue.

3. "Swimming" - get on all fours, put your palms under your shoulders, knees under your hip joints, stretch forward behind the top of your head, "lengthening" your neck. The gaze is directed to the rug between the palms. As you exhale, raise your right arm and left leg at the same time to parallel with the floor. Keep your back straight, don't arch your back. On an inhale, return to the starting position. Repeat this movement for the other arm and leg. Do 10 reps for each pair. A more difficult option - you can linger in a balance position with limbs raised and breathe for 2-3 breath cycles, and only then lower your arm and leg.

4. “Thread in a needle” - get on all fours, put your palms under your shoulders, knees under your hip joints, stretch forward behind the crown, “lengthening” your neck. The gaze is directed to the rug between the palms. As you inhale, raise your right hand, opening your chest, and direct your gaze behind this hand, and as you exhale, lower yourself under your left arm. Aim to put your right shoulder next to your left palm. On the next inhale, raise your right arm again, expanding your chest, and on an exhale, return to the starting position. Do alternately on each side for 5 repetitions.

5. "Tilts with the ball" - stand up straight, feel your feet on the floor. The legs are slightly wider than the shoulders, so that when tilted, the stomach does not rest against the hips, but passes between us. Place your hands on the ball, bend your knees slightly, and as you inhale, push the ball forward, stretching behind it, keeping your heels on the floor. As you exhale, round your back as if you are hiding a baby, and pull the ball closer to you. Repeat 10 times.

6. Wall Squat with Ball - Stand against a wall, place the ball behind your back in the lumbar region, feet slightly forward. While inhaling, bend your knees and stretch your arms forward (the angle at the knees should be straight), while exhaling through pressure on the heel, rise to the starting position and lower your arms. Repeat 10 times.

7. Wall toe raises - stand near the wall and rest your hands on it. As you exhale, rise on your toes, tensing the muscles of the lower leg, as you inhale, slowly lower yourself. Repeat 10 times.

8. Plie - stand up straight with your legs wide apart, turn your socks to the sides, keep your back straight. As you inhale, bend your knees and pull them to the sides, lowering the pelvis straight down. Raise your hands. As you exhale through the pressure in the heels, rise and lower your hands. Repeat 10 times.

9. "Rainbow" on the side - lie on your side, put a folded towel under your head. Bend your legs at a 90-degree angle and imagine that you are holding a piece of paper so that your legs do not separate when moving. The arms are extended forward, one palm covers the other. As you inhale, begin to draw a semicircle above you on the floor with your hand on top, turning your chest and trying to reach the floor with your shoulder blade. As you exhale, return to the starting position along the same path.

10. "The Little Mermaid" - sit in the z-seat. Bend the left leg and put it in front of you, bend the right leg too and press the heel to the right buttock. As you inhale, bend to the right, raising your left arm and stretching out with your left side, as you exhale, return to the starting position, lowering your arm. Do 10 reps on one side, then roll over and do 10 reps on the other side.

11. "Butterfly" - sit on the floor, spread your knees, and connect your feet. Keep your back straight, but if that doesn't work, place a folded towel under your pelvis. Grasp your feet with your hands and begin to gently rock your hips, imitating the movement of a butterfly's wings. Perform 20-30 movements, and then take your hands back, place on the floor and pull your hips towards the floor in a static stretch.

12. Pelvic Rotation on the Ball - Sit on a large ball with your legs wide apart, keeping your back straight. Start twisting your pelvis as you roll the ball across the floor. Try not to move your shoulders. Perform 10 circles in each direction.

For pregnant women, Kegel gymnastics is suitable, which is appropriate in any trimester, as well as in the recovery period after childbirth. You can perform these exercises several times a day in any place, as they are aimed at strengthening the deep muscles of the pelvic floor, and their performance is imperceptible externally. It is important not only to strengthen these muscles, but also to stretch and relax them, so be sure to alternate the proposed complex with the butterfly exercise, for example.

*Arnold Kegel is Professor of Gynecology in the Department of Medicine at the University of Southern California.

Take a comfortable position - sitting on a chair or a large ball, with your legs folded on the floor, or lying on your back. Do the exercises slowly and mindfully, as training deep muscles requires more concentration than regular exercises.

1. On the exhale, contract the muscles of the perineum, as if you want to stop urination, and on the inhale, slowly relax them. *Important: do not strain your buttocks! Repeat 8-10 times.
2. On exhalation, squeeze the muscles of the perineum, hold this tension for 2-4 counts (do not hold your breath), and slowly relax on the next breath. Repeat 5-7 times.
3. Take a deep breath and as you exhale, begin to rhythmically contract and relax the muscles of the perineum as many times as your exhalation is enough. Relax as you inhale. Repeat 5-7 times.

If your pelvic floor muscles are strong and elastic, the risk of ruptures during childbirth is reduced, and the recovery period after childbirth is shortened.

Remember that pregnancy is not a disease, but a wonderful time of being together with your baby. And it is in your power to make this time not a heavy burden, but a pleasant gift of nature, and also favorably affect the rapid recovery of the body and the health of your unborn child.