It has long been noted that the motor passivity of the expectant mother during the period of gestation does not have the best effect on the health of the baby. Moreover, doctors recommend regular physical exercise, provided that it is aimed at strengthening the muscles and the respiratory system and is selected in consultation with specialists.
Is it possible for pregnant women to do fitness
The word “fitness” in translation into Russian means “to be in good shape”, that is, what you need during pregnancy!
In general, fitness is done in order to develop:
- cardiovascular system
- coordination of movements
In addition, fitness allows you to normalize the ratio of fat to muscle tissue.
Some of these qualities will be very useful for mothers during childbirth and during the recovery period. However, before you start exercising, you need to consult with the doctor who monitors your pregnancy. Only he knows whether it is possible to do certain exercises in your particular case.
Fitness for pregnant women: some tips
In order for fitness during pregnancy to bring only benefits, you need to follow the following tips:
- Do not overexert yourself. Even exercises with low intensity will provide the desired effect.
- Exercise regularly. Otherwise, fitness early in pregnancy will not bring tangible benefits.
- If you find it difficult to breathe, pause your workout and then resume with a gentler regimen.
- The most common mistake of moms attending a fitness class is to exercise in order to get rid of “extra” pounds. In fact, the goal should be to strengthen the muscles and prepare them for childbirth.
- Fitness requires comfortable sportswear that does not constrict the chest and abdomen, and does not constrain movement.
- Do not hold your breath when you exercise during pregnancy. This will increase pressure on the pelvis and cause dizziness.
- Rest after class. It is not recommended to immediately return to household chores. Lie quietly for a while, or rather try to sleep.
Fitness for pregnant women: 1 trimester
Certain exercises should not be performed by pregnant women. During the 1st trimester of gestation, twisting and bending are prohibited. They should not be done in the future, as this can damage the health of mommy and even cause a miscarriage, provoked by hypertonicity of the uterus.
Even with toxicosis observed at the initial stage of pregnancy, you should not give up fitness, since daily gentle workouts lasting 20 minutes will help mitigate its manifestations.
The simplest and most effective exercise is to stand behind a chair with a back and spread your legs shoulder-width apart. Then you need to take hold of the “shell” and carefully rise on your toes.
In this case, an inhalation is taken on the rise, and, passing to the starting position, an exhalation is made. The exercise is done 10 times. It is necessary to ensure that the back is straight all the time.
Another simple exercise is to swing your legs in all directions, standing up straight and holding the back of a chair. It must be done 10 times, alternately with both legs.
If you decide not to forget about fitness in the future, choose exercises for pregnant women for the 2nd trimester so that they maximize the muscles of the legs, back, and abs.
It is strictly forbidden to perform exercises from a horizontal position on the back, as you risk causing fetal hypoxia. With this position of the body, you may have a deterioration in the blood supply to the brain. To avoid this, the maternity trainer usually replaces the recumbent position with a kneeling position.
Fitness for pregnant women: 3 trimester
In the 3rd trimester, stretching exercises, which can cause dislocation, are prohibited, since during this period the body of the pregnant woman produces the hormone relaxin, which is responsible for the flexibility of the joints. It is allowed to perform only the movements recommended by specialists since an excessively enlarged belly will interfere with you. In general, during the last months of pregnancy, fitness, basically, should be a general strengthening exercise to prepare muscles and joints for childbirth.
You will need to buy a fitball (fitness ball) or use a comfortable ottoman. On them you will practice breathing exercises for pregnant women. The most famous of them do this: they sit on a fitness ball and, with their legs apart, begin to perform breathing exercises. They breathe like a dog, i.e. superficially. After 10 breaths, they switch to normal breathing. Pause for a minute and repeat the exercise. In total, you need to do 5 such approaches, and after a short break, move on to other exercises.
During childbirth, it is more important how prepared the pelvic muscles are for them. In order to bring them back to normal, the following exercise can be recommended:
- sit on the fitball
- cross your arms over your chest
- rotate the pelvis
It is necessary to make such rotations by 10 in both directions.