Gymnastics for pregnant women in 1 trimester

The state of health of a pregnant woman depends largely on how good her physical form is and how much she is used to supporting her. In the first trimester, it is still very easy to wear the baby if there is no toxicosis, but it is during this period that you need to think over and decide what kind of physical activity you need to bring the pregnancy relatively easily, give birth without difficulty and quickly recover from childbirth.

Much has been written and said about the benefits of adequate gentle physical exertion for expectant mothers. To move, do gymnastics is recommended by doctors and experienced moms. After the discovery of two strips on the test, a lot of questions arise, including whether it is worth now to limit your physical activities. If a woman was involved in sports or fitness before pregnancy regularly and systematically, then you should definitely not give up classes.

If the future mother and sport are polar concepts, then it is also worth considering what to do next to help your body carry the baby without complications, maintain muscle, prepare for childbirth in the best possible way.

The first trimester is a great time to change your lifestyle if it was rather lazy and sedentary. The more mobile and active a woman is during pregnancy, the easier the pregnancy is given to her, the faster and better the cervix will prepare for childbirth in the last weeks. In the early stages of gymnastics allows you to normalize health, facilitates toxicosis, improves blood circulation, reduces the frequency of episodes of dizziness, reduces headaches. Women with prepared muscles of the pelvic floor, perineum, legs, back give birth easier and faster, less likely to face birth injuries, tears, the need for an episiotomy.

In the early stages, the benefits of gymnastics are obvious:

• the state of health improves;
• the level of anxiety decreases, a woman can maintain a good mood even in conditions of a strong impact on the psyche of changing hormonal background;
• physical education helps to improve uteroplacental blood flow, reduces the likelihood of fetal hypoxia;
• gymnastics allows a woman to control her weight gain.

Exercise and early pregnancy sometimes seem completely incompatible. It so happened that in society there are many stereotypes that do not always correspond to reality.

• "Pregnant needs peace." This statement is incorrect and dangerous. Hypodynamia can cause many complications during pregnancy and subsequent birth. Rest is needed only to those to whom doctors categorically prohibit any load, rest is not recommended for a healthy pregnant woman.
• "While the abdomen is not visible, the load can be any." This is also a very dangerous fallacy. The abdomen manifests itself when the uterus ceases to fit in the pelvis and begins to lift up into the abdominal cavity. This happens most often after 12 weeks.But the first three months in the body of a woman there are the most large-scale adjustment, although they are not always visible to others. Therefore, exhausting, exhausting physical exertion can be very dangerous.
• "Yoga is best for pregnant women." Yoga is a very broad concept, and there really are types of poses that are specifically designed for women in an “interesting position”, but most common asanas are contraindicated for pregnant women, and therefore blindly rushing headlong to yoga classes without consulting a specialist trainer is clearly not worth it. .
• "The more exercises there are in the training program, the greater the effect will be achieved." You cannot overload yourself with even light exercises from the program of therapeutic gymnastics for pregnant women. Exercise should be as burdensome and balanced as nutrition.

As already mentioned, there are circumstances in which physical activity for women in the early period of gestation may be contraindicated. These situations include:

• any negative changes in the condition, increasing temperaturesacute period of any diseases;
• chronic renal pathologies, problems with the cardiovascular system in women;
• severe or severe toxemia, occurring against the background of dehydration and in need of medical care in a hospital;
• severe anemia;
• the threat of miscarriage, confirmed by a doctor;
• pregnancy after IVF;
• previa chorion, low placentation;
• retrochorial hematoma;
• multiple pregnancy (individually).

If a woman was involved in sports before pregnancy, then with the onset of the “interesting position” she will have to reconsider her workload. It will also be useful for representatives of the fair sex far from sports to know which loads are contraindicated from the earliest periods:

• weight lifting, weight lifting;
• run;
• diving (and any other jumping);
• abdominal exercises;
• exercises that require excessive stretching;
• any exercises that require the need to balance - the fall will not do good;
• cardio and intense training in the gym.

What types of physical activity should you pay attention to when composing your personal training program:

• daily walks on foot in the air at an even and quiet pace (at least half an hour per day);
• swimming and water aerobics;
• Pilates;
• belly dancing, oriental dancing;
• breathing exercises;
• yoga for future moms;
• exercises on a gymnastic ball - fitball;
• Kegel exercises.

In a quiet rhythm, you can ski, play table tennis, but figure skating or rhythmic gymnastics, as traumatic types that require balancing and flawless functioning of the vestibular apparatus, with the onset of pregnancy is better to temporarily give up.

Regardless of which training program a woman adopts, there are general safety rules for physical education first trimester of pregnancy:

• do not allow sudden movements, do everything smoothly, gently, due to an increase in the amount of blood in the body, sudden movements can cause fainting;
• “Toning” exercises should be alternated with relaxing, and gymnastics should always be started after warm-ups;
• conduct classes in the morning so that gymnastics does not cause nervous system over-excitement in the evening;
• all exercises that imply squats or bends should not be done to the full depth, but only half - the absence of the abdomen in the early period is not an indicator, it is more important to know that now the pelvic organs are more intensively supplied with blood;
• hormones of pregnant women up to 13 weeks implies a predominance of the effect of progesterone, and therefore care should be taken when stretching exercises - ligaments and tendons are injured more quickly.

It is advisable for the woman to create her own program on her own, in order to include only those exercises that are easy, in which the expectant mother does not experience discomfort and negative feelings. If you cannot do it yourself, we recommend universal gymnastics for early periods. Her representative of the fair sex can perform itself, without the need to pay for the services of a coach or instructor.

To warm up a few times, get up on your toes and get down on your feet, raise and lower your arms, move them to the side, do a few half-squats. Sit on the floor, gently pull the muscles of the hips. In the sitting position, you can make several turns of the body in the right and left sides alternately.

Increase the intensity of exercise gradually, starting with the most simple.

1. Stand up, spread your legs shoulder-width apart, stand straight, freely lower your arms with lash. Mentally count to five and inhale, on the count to seven - exhale.
2. Walk around. Try to "march" by the minute, followed by a minute break to restore the pulse and breathing.
3. Squat while pushing your arms back. Do not forget that squats should not be deep. Start from a standing position with your hands hooked into the lock behind your back. Try not to open your arms while squatting. Do not forget about deep breaths and slow exhalations.
4. Bend forward while stretching your arms in front of you. Make sure that the forward bend is not too strong. Hold your head straight, do not open your hands.
5. Train the muscles of the chest and back - for this is suitable pose "cats". Stand on all fours, bend your back and throw your head back, take a breath. On the exhale, bend your back in the opposite direction, round it and move your chin to your chest. So are able to round the back of the cat.
6. Train the muscles of the perineum and legs - take a position lying on your back, lean your feet on the floor and raise the pelvis, hold it in this position on the count to 4.
7. Comfortably sit on the fitball, keep balance with the help of arms stretched forward. Swing on the fitball in circular motions and “figure eight” - this perfectly stimulates the pelvic muscles.
8. Take a position lying on the floor on your back, put your feet on the fitball and roll the ball in circles to the right and left, first with two legs, and then each in turn.

Complete breathing exercises and relaxation exercises.. For this, calm, measured and deep chest and abdominal inhalations and exhalations are suitable, as well as some yoga poses, for example, a pose with crossed legs, the legs of which are driven under the buttocks.

The following video presents a set of exercises for pregnant women from 1 to 20 weeks.