The period of pregnancy for a woman is a special time when a new life begins to emerge and develop inside her.

However, bearing a child does not mean that a woman will have to abandon her usual healthy and active lifestyle, of course, if there are no strict medical contraindications for this.

So, let's talk about what physical exercises can be useful for a pregnant woman in the second trimester and will have a positive effect on her well-being.

Is it possible to play sports in the second trimester

During this period, playing sports will help the expectant mother not only strengthen her health, but will also have a beneficial effect on overall well-being and mood.

In the second trimester, the expectant mother, as a rule, begins to feel much better than at the very beginning of pregnancy, because she ends up toxicosis, weakness, and the body is already getting used to gradual changes in hormonal levels.

At the same time, the woman's physical form has not changed much yet, the tummy is not very noticeable and the weight gain can be only insignificant. This means that you can go in for sports for your own pleasure.

Regular sports activities help a woman to increase the physical endurance of the body, because many note the fact that the activity of a pregnant woman during this period increases several times, a surge of energy and strength, due to the normalization of hormonal levels, makes the expectant mother move, walk, work and, of course, do your favorite physical exercises.

However, it is worth paying attention to the fact that not all sports will be equally useful for a woman in “ interesting position", Because injuries and the risk of injury to the unborn baby make it necessary to exclude certain sports.

Important! Before starting sports, after you find out that you will become a mother, do not forget to consult with your gynecologist about whether you can continue to practice your favorite sport and what type of physical activity will be most useful for you during this period.

Video: how to play sports for a pregnant woman

What is the use

The benefits of exercise can be as follows:

improving blood circulation and cell nutrition;
normalization of sleep and mood, improvement of work nervous system... A woman is less likely to experience diametrically opposite mood swings and enjoy her wonderful state;
prevention of edema and diabetes in pregnant women;
improving the work of the cardiovascular and respiratory systems;
good work of metabolism;
due to a woman's good physical fitness, the risk of postpartum complications is significantly reduced. She tolerates the course of pregnancy well, the muscles are in good shape and the woman in labor has control over her body during the appearance of the baby;
improvement of the intrauterine state of the baby, thanks to active processes in the mother's body, nutrients and oxygen are supplied to him in sufficient quantities.

When to abstain from classes

Do not forget that during pregnancy, a woman is responsible not only for herself, but also for her baby, developing inside her. Based on this, it is important to remember that any pain and disease are a strict indication for seeking medical advice in order to prevent possible harm to the health of the mother and child.

This means that women with such diseases are advised to give up physical activity for the period of bearing a baby:

II trimester;
inflammatory, purulent processes;
risk of miscarriage;
a strong form of puffiness;
diseases of the kidneys, cardiovascular system, liver;

It is worth giving up physical activity if a woman feels pulling pains in the area and, severe fatigue, nausea, shortness of breath, and also if there are unusual vaginal discharge (bloody, abundant watery).

Regularity and duration

When deciding whether to play sports while waiting for a baby, a woman should approach this issue with all responsibility and carefully follow the instructions of a doctor and fitness instructor.

Important! The doctor individually examines the woman's health, taking into account her history and well-being, and decides whether to give recommendations to refrain from physical activity or to welcome sports and an active way of life.

Exercise should be regular, so the woman's body will adequately respond to physical activity. In turn, irregular activities will not be effective and, moreover, can have a negative impact.
The duration and intensity of sports should be moderate, taking into account the woman's well-being. In case of any ailments, the lesson should be suspended and time should be devoted to rest. The optimal amount of workouts can be called 3-4 times a week.

If a woman did not engage in any sports before pregnancy, then the duration of her workouts should not exceed 30 minutes: 10 minutes for warm-up, the main part and completion of the workout. For active athletes, classes can last about an hour.

An important point is the choice of time of day for physical activity. In hot summer months, it is better to organize classes early in the morning or late in the evening. For sports, a well-ventilated, even cool room should be preferred.

Did you know? Walking in the fresh air every day is also a great exercise during pregnancy.

A set of exercises for the 2nd trimester

To perform physical exercises, it is necessary to prepare a comfortable sports uniform, in accordance with the current size of clothes, it should not be too tight. Shoes should be chosen that will not slip or cause injury or falls.

A very important point is the drinking regime. Before starting a workout, you must prepare high-quality drinking water and drink it throughout the training process.

Such an approximate set of exercises can be relevant and feasible for a woman in the second trimester of pregnancy:

Starting position: feet shoulder width apart. Raising the arms up, with a deep breath and lifting on the toes. Exhale - hands go down. Repeat the exercise 8 times.
Starting position: sit on the mat with your legs folded in a Turkish fashion, your back straight. Perform slow head turns to the side. Repeat 10 times.

Main part Starting position: feet shoulder-width apart, hands at the waist. Circular movements of the pelvis to the right and left. The exercise is performed smoothly, breathing is deep.

Starting position: Sitting on your knees on the fitness mat, legs apart. Place a fitball in front of you. Squeeze the ball with your hands, elbows look to the sides, stay in this position for the maximum possible amount of time. Breathing should be deep, inhale-exhale without interruption.

Video: charging for pregnant women in the 2nd trimester Hitch Starting position: arms along the body, feet shoulder-width apart. Vertical twisting. The head gradually drops down, the chin stretches to the chest, the body, gradually twisting, drops down, the arms reach the floor. Then the reverse process takes place.

The woman spins smoothly, returning to its original position. The exercise is performed in the absence of a state of discomfort. Starting position: rest on all fours on a fitness mat. As we inhale, we bend the lower back, inhale with our nose, while exhaling, our back is rounded.

Stretching Starting position: standing, legs wider than shoulder width. Smooth slope to the right, foot on the heel, toe up. The hand slowly reaches for the toe, to the maximum possible. Fix the position for a couple of seconds. Then we do the same to the left side. It is not worth doing the exercise through force, in order to achieve perfect stretching in several sessions.

What else can a pregnant woman do in the 2nd trimester

There are many different modern sports that are very popular with expectant mothers, among them are:

yoga;
pilates;
swimming;
water aerobics;
dancing;
gymnastics for pregnant women.

Let's take a look at some of these areas and popular exercises that can be easily practiced at home.

Respiratory gymnastics for pregnant women can be done both before a set of physical exercises as a warm-up, and separately, if physical activity is contraindicated. The duration of the workout should not be longer than 30 minutes.
Before starting, you need to make sure you are in good health. Regular breathing exercises will effectively help a woman during childbirth, together with the recommendations of a midwife, they will be able to prevent birth injuries to the baby and help him to be born faster.

Exercise "Dog" Starting position: sitting or standing, relax, do not keep the body in tension. Train shallow breathing through the mouth and nose at the same time. To do this, you can open your mouth and stick your tongue out a little, just like dogs do.

Breathing "Four phases" Starting position: sitting in a relaxed state:

Inhale through the nose for 4-6 seconds.
Hold your breath for 2-3 seconds.
Exhalation.
Hold your breath again.

The exercise lasts 2-3 minutes.

Video: a complex of breathing exercises for pregnant women

Did you know? Dancing will be a great exercise option and will also help the expectant mother feel beautiful and desirable. The most suitable options would be belly dance, social latina without heels and European ballroom dancing.

Yoga asanas

Yoga is a very effective sport during the period of bearing a baby, as many asanas help eliminate problems such as:

weakness;
drowsiness;
fatigue;
phlebeurysm;
the appearance of heartburn;
nervousness.

Regular exercise has a positive effect on the general well-being of a pregnant woman, improves blood circulation in her body and the blood supply to the baby, strengthens the muscles of the back and lower back, in addition, it perfectly prepares the body for childbirth.

Shavasana Pose of complete relaxation on the side, relieving fatigue and nervousness. Starting position: lie on your side, bend your legs slightly at the knees, place a small pillow or roller between them. The second roller must be placed in front of you, clasping it with your hands. This position is recommended for rest.

Balasana This asana is also called the child's pose. Starting position: sitting on a yoga mat, resting on your shins and knee joints. Knees and feet are brought together. Stretch your arms forward, touching the floor and try to press them to the floor as much as possible.

The head is between the hands, the crown also tends forward, the neck does not bend, but is in line with the elbows.

Water aerobics

Aqua aerobics has a large number of benefits for the body of the expectant mother, since it maximally helps to relieve tension from the spine and joints, improve the blood circulation process and prevent problems with varicose veins.

However, taking into account all these positive points, do not forget that during pregnancy the body's defenses are significantly weakened, and it is exposed to adverse factors, therefore, you should choose a pool for water aerobics with special attention and caution.

The water in it must comply with sanitary and hygienic standards. It is recommended to engage in water exercises no more than 3 times a week; for the second trimester, the duration of the workout can reach 30-40 minutes.

Video: water aerobics for pregnant women Twisting exercise Starting position: standing at the side of the pool, turning to face it. Perform a squat with your feet resting on the pool wall. Push off the wall and straighten.

Bicycling Starting position: turn sideways to the side of the pool and, holding on to the edge with one hand, perform movements with your feet in the water, reminiscent of cycling. These exercises will help relieve tension in the pelvic floor, relax the spine, and remove leg swelling.

What exercises are best not to do

For pregnant women, physical activity is not recommended, which can cause discomfort, put the life and health of the mother and the unborn child at risk. So, doctors do not recommend continuing strength, aggressive, team training, which can contribute to injury or fall of the pregnant woman.

During yoga and Pilates classes, it is better to refrain from postures that involve lying on your back, since there is a risk of crushing the great vena cava by the already significantly enlarged uterus.
In this case, the woman may feel a sharp attack of nausea and weakness, and the baby may suffer from hypoxia.

It is also forbidden to perform exercises lying on your stomach, even if it is not yet very noticeable. This can contribute to poor circulation and lead to a threat of miscarriage. Any exercise that involves jumping also causes discomfort.

Basic rules of sports

The main rule of training is that you first need to warm up the muscles well, and at the end you need to work on stretching them.

To start any set of exercises, you need to do a little warm-up and do light breathing exercises. Before starting classes, the pulse should be 12-16 beats in 10 seconds. After completing a workout, it can rise to 18.

To reduce stress on the back and lower back, it is recommended to wear a bandage. It is worth giving up doing exercises lying on your back and stomach and replacing them with those that can be performed in a position on your side. Movements should be smooth, slow, with deep and regular breathing, which is recommended for many exercises.
Classes should not be performed with great effort, cause tension and fatigue. The workout should be in a good mood, be in joy, and the exercises should be done with ease.

Exercise during pregnancy in the second trimester will not only help maintain the health of a woman while carrying a baby, but can also solve many of the problems associated with pregnancy, such as drowsiness, loss of strength, insufficient blood supply, problems with the cardiovascular and nervous systems.

Fitness, dancing, gymnastics, yoga, Pilates and much more will help a woman enjoy pregnancy and be always in a good mood.

Having learned about pregnancy, a woman changes her habits, life rhythm, trying to protect her baby. Many pregnant women mistakenly believe that physical activity in an "interesting" position is contraindicated, as it can harm their health and pose a threat of pregnancy. This is not entirely true. Physical therapy, as well as breathing exercises, help women stay in excellent physical shape, facilitate the process of childbirth, have a positive effect on the development of the fetus, and at the time of birth, the baby will be more active. Physical therapy for pregnant women includes simple exercises, the purpose of which is to improve the condition of the expectant mother and to solve certain problems related to her health. Consider the most effective exercises for exercise therapy and breathing exercises for trimesters.

Physiotherapy exercises during pregnancy. What are the benefits of therapeutic exercises for pregnant women

Physical therapy during pregnancy is beneficial for the woman herself, helping her body prepare for childbirth, as well as ensuring the normal course of pregnancy, and for the fetus. Regular physical activity, designed specifically for expectant mothers, helps to strengthen all the muscles in the body, maintain flexibility and makes you feel active throughout the pregnancy. Thanks to the strong and strong muscles of the abdomen, back, legs, childbirth will be much easier, and you can return the figure to its former harmony after the birth of a crumbs shortest term... It is noticed that women in labor who regularly did exercise therapy during pregnancy, childbirth is quick and safe, with a minimum number of perineal ruptures, and the postpartum period is favorable.

In the case when a pregnant woman completely deprives herself of physical activity, does not move much, manifestations of such unpleasant companions of pregnancy as low back pain, general weakness and malaise, irritability are possible. Physical inactivity leads to weight gain, dysfunction of the gastrointestinal tract (constipation), contributes to the weakness of labor.
Excessive exercise and intense sports are also dangerous for pregnant women. With increased physical activity, changes occur in many systems and organs of a woman, which adversely affect the development of the fetus.
The main principle of physiotherapy exercises is a balanced set of exercises, which will help not only strengthen muscles, but also improve the functioning of the nervous, cardiovascular, endocrine systems, cheer up and give vitality.

The benefits of exercising during pregnancy:

Childbirth is much faster and with little or no complications.
The body recovers faster after the birth of the baby.
A pregnant woman is less likely to experience discomfort, nausea in the morning.
Strong muscle corset.
The risk of bone fractures (osteoporosis), joint dislocations, and sprains is reduced.
Maintaining a beautiful, healthy posture, reducing lumbar pain.
Your pelvic floor muscles are ready for the coming labor.
Reduces the risk of varicose veins, puffiness.
Blood pressure is normalized.
Shortness of breath disappears.
Sleep is normalized.
Vitality and tone increase.

It should be remembered that physical education can only be started with a normal pregnancy, without complications. The pregnant woman must obtain permission from the gynecologist leading the pregnancy, who will determine if there is a risk from exercise for the health of the pregnant woman and the fetus.

Contraindications to physical therapy during pregnancy

Physical activity is contraindicated if the pregnant woman has the following diseases or complications during pregnancy:

inflammatory and infectious diseases and inflammation of internal organs;
destructive and progressive tuberculosis;
diseases of the female genital organs;
severe toxicosis in the early and late stages;
risk of miscarriage;
placenta previa;
polyhydramnios;
uterine bleeding;
high blood pressure, circulatory system disorder.

When can you start exercise therapy during pregnancy?

It is necessary to start exercise therapy only in the absence of contraindications and only after consulting a gynecologist. In the absence of contraindications to exercise therapy, you can do it at home, or you can do it in special groups under the guidance of an instructor who will select a load corresponding to the woman's age, physical fitness, and pregnancy.

It is more effective to conduct classes in the morning, one hour after the morning meal. In the early days, you should devote no more than 15 minutes to physical education, then you can gradually increase the time to 30-45 minutes.
When performing physical exercises, you must adhere to the following recommendations:

Don't do difficult exercises right away. Start the complex with simple exercises available to you, especially if you have not previously engaged in physical activity. Later, when the muscles get used to the stress, make the exercises harder.
Try to load all muscle groups.
Follow the rhythm of breathing, it should be measured, calm.

Physiotherapy exercises during pregnancy for the first trimester

The first trimester is an important period in fetal development when vital organs are laid. Excessive stress on the abdominal muscles is undesirable, as it can provoke the rejection of the embryo from the uterus. Exercises of the first trimester should be as simple as possible, the main emphasis should be on strengthening and developing the muscles of the legs, hips, chest. Here are some simple, effective 1st trimester exercises that require a high-backed chair to help maintain balance.

Lean on the back of a chair with your hands and slowly squat shallowly, try to spread your knees as far as possible, the number of repetitions is up to 6-8 times.
Bring your hands together at chest level (can be done while sitting on a chair or standing). Strongly, sharply squeeze your palms, it is necessary that you feel the tension in the muscles of the chest. The number of repetitions is 15 to 20 times. Exercise strengthens the pectoral muscles well and improves the shape of the breasts, helping to maintain beautiful breasts after breastfeeding.
In a standing position, rest your hands on the back of a chair, put your feet shoulder-width apart. Bring your left leg forward crosswise, then take it to the side and back. Return to starting position. Repeat the same movement for the right leg. This exercise well strengthens the oblique muscles of the abdomen, is an excellent prevention of cellulite and stretch marks on the body, prepares the abdominal muscles for childbirth.
Stand straight with your feet shoulder-width apart, knees slightly bent. Perform slow pelvic rotations alternately to the left and right sides, the number of repetitions is 6-8 times for each leg.
Standing or sitting, perform circular motion with your feet. The number of spins is unlimited, as long as you want. Exercise helps to strengthen the calf muscles, prevents cramps and varicose veins. It is especially recommended for those pregnant women who spend a lot of time in a sitting position and do not walk much.

Physiotherapy exercises during pregnancy for the second trimester

The second trimester is considered a calm period for the mother and safe for the fetus, the well-being of the expectant mother is stabilized, and her body is ready for moderate, reasonable stress.

After a short warm-up - walking in place (1-2 minutes), stand up straight with your feet shoulder-width apart. As you exhale, do a deep squat, trying not to lift your heels off the floor. To maintain balance, you can lean against the back of a chair. Sitting down, hold your breath for 5 seconds, while contracting the muscles of your thighs, buttocks and perineum. Pull in your anus without straining your stomach. Exhale and return to starting position. Repeat up to 5 times.
Lie on your side, resting on one hand, the other hand in front of you. Swing your leg back and forth without touching the floor. Repeat 7-8 times. Do the exercise for both legs.
Take the same position, lying on your side. Perform first a large upward swing, then springy, frequent swings. Alternately changing the leg. The number of repetitions is 6-8 times.
Lie on your back, bend your knees with your feet together and your shoulder blades flat on the floor. Very slowly, without making any sharp jerks, raise your pelvis, leaning on your legs and shoulder blades, helping yourself with your hands. Hold your body position for a few seconds, return to the starting position. The number of repetitions up to 6 times. You can complicate the exercise a little and raise the pelvis, leaning on only one leg, while the other leg should lie with the supporting leg bent on the knee.
Lying on your back, pressing your shoulder blades and feet to the floor, as in the previous exercise, lift your pelvis and swing it from side to side, imitating a pendulum.
Sit on the floor, spread your legs to the sides. As you exhale, try to reach your left foot with your right hand, while inhaling, return to the starting position. Repeat for the other leg, 4 to 6 times.

Therapeutic exercises during pregnancy for the third trimester

In the 3rd trimester, women, due to the growing tummy, are not recommended for heavy loads. Moms-to-be are becoming less flexible and agile. Do the exercises smoothly, without haste. In the 3rd trimester, the following exercises are useful:

Mountain pose. Stand up and bend your knees slightly, contracting your tailbone. After inhaling, stretch your arms up, exhaling, fold your arms in the chest area, bringing your palms together in a greeting pose.
Cat. Take a knee-elbow position. Inhaling deeply, arch your back, lifting your tailbone up. As you exhale, round your back as much as possible, tuck your chin to your chest, repeat 5 to 10 times. Performing the exercise, the back is perfectly relieved, the pain in the lower back disappears.
Sit in a chair with your back straight and straight. Bring your shoulder blades together about 10 times. This exercise is a wonderful prevention of a flat posture, which suffers in pregnant women due to a shift in the center of gravity.
Stretch your arms forward and lock them into the lock, then lift them up, flexing the spine as much as possible, repeat up to 10 times.
Butterfly pose. Sit on the mat with your feet together, knees apart. Stay in it for up to 10 minutes.
Kegel Exercise. Get into a comfortable position. For several minutes, actively alternately tense and relax the pelvic floor muscles, simulating urinary retention. Hold the muscles for a few seconds, then relax. Kegel exercise will strengthen the muscles of the vagina, helping to avoid tears and cracks during childbirth.

Respiratory gymnastics during pregnancy

In addition to the physical preparation of the body for the upcoming birth, it is important for a pregnant woman to maintain mental balance and psychological calm. Now neither mommy, nor a baby need stress and worries. A complex of breathing exercises helps to cope with nervous excitement, with frequent mood changes, irritability. In addition to relaxing and improving your well-being, breathing exercises can naturally relieve contractions during childbirth.

Respiratory gymnastics - benefits

The benefits of breathing exercises are undeniable:

anxiety is eliminated, relaxation of the whole organism occurs;
the work of all organs and systems of the body is improved and stimulated;
provides the body of the mother and fetus with oxygen, nutrients;
teach the expectant mother to breathe correctly, since in pregnant women, due to the growing uterus, the volume of the lungs decreases. Oxygen supply to the brain of the pregnant woman and to the bloodstream of the fetus increases;
teach relaxation, relieve nervous tension;
proper breathing improves the functioning of the cardiovascular system and blood circulation;
helps to normalize blood pressure, strengthen immunity, bronchi, cleanse the lungs
prepares the body for childbirth;
in the 1st trimester reduces the manifestations of toxicosis.

Respiratory gymnastics - techniques

Respiratory gymnastics is of two types: static and dynamic.
Static gymnastics is performed in a relaxed and comfortable position and therefore has no contraindications. Dynamic breathing exercises are accompanied by certain movements, sometimes too active and threatens to maintain pregnancy.

There are several different breathing exercises for expectant mothers. To date, the most popular method of correct breathing for pregnant women is Strelnikova's breathing exercises. This technique is simple and straightforward, aimed at supplying oxygen to the whole body, at improving metabolic processes and increasing immunity.

The advantages of the technique:

breathing practice helps to normalize blood pressure, relieve depression, fatigue;
with regular use, the frequency of colds is reduced several times.

Respiratory gymnastics with the tone of the uterus during pregnancy helps to relieve the strong tension of the uterine myometrium, relieve mental stress and increase vitality. There are two types of gymnastics for hypertonicity: passive, when breathing exercises are performed in a comfortable, relaxed position, and active, it can be performed in combination with light physical activity. The essence of breathing exercises for hypertonicity is that at first breathing should be calm, shallow, and then it must be deepened and inhales and exhales deeper and less often. On inhalation - inhale the air as much as possible, on exhalation - exhale as much as possible. During the exercise, the abdominal muscles and diaphragm work.

Breathing exercises for expectant mothers

Respiratory gymnastics for expectant mothers can be engaged from the 1st trimester, if the pregnancy is proceeding safely, there is no threat of miscarriage. Respiratory gymnastics during pregnancy in the 2nd trimester is useful, it can be included in the main exercise therapy complex. Respiratory exercises during pregnancy 3 trimester is excellent relaxation, and regular repetition of exercises will teach the pregnant woman to breathe correctly at all stages of childbirth. Consider the basic breathing exercises:

Take the most comfortable position for you, you can lie down, put a small pillow under your head or knees. Inhale slowly through your nose, filling your stomach with air, and hold your breath for a few seconds. Now exhale slowly through your mouth, with all the muscles in your body relaxed.
Diaphragmatic breathing: put one palm on your stomach, the other on your chest. Alternate deep breaths in and out through the nose, it is necessary that only the stomach rises when inhaling, and the chest remains motionless.
In a comfortable sitting position, breathe quickly and shallowly for a few minutes, "like a dog." This breathing technique teaches you how to breathe during intense contractions and also relaxes all muscles.
Inhale slowly, counting to four, then hold your breath for 4 seconds and exhale for a count of four again. Do not breathe for 4 seconds and repeat the exercise again.

When performing breathing exercises, it is important not to hold your breath for a long time, so as not to cause fetal hypoxia. The duration of the lessons is no more than 30 minutes a day.

A pregnant woman should remember that physical exercises and breathing exercises will only benefit her and the baby, do not be afraid of light physical activity, which should be moderate and not tire the expectant mother, bring her discomfort. By doing simple but effective exercises on a regular basis, you can strengthen your immune system, keep your body in good shape, prepare for childbirth and feel cheerful and vigorous. It is worth remembering that exercise therapy exercises and the method of performing breathing exercises should be discussed with a doctor.

An "interesting position" is not a disease. If the gestation period proceeds without complications, then the expectant mother is shown activity. The best time for this starts from the 14th week: there is no toxicosis, the stomach is still small, the risks of abortion are minimal. Exercise during pregnancy in the 2nd trimester will help restore vigor and improve well-being. The main thing is to know how to do it correctly and not overdo it with loads.

Caution should be exercised when playing sports

Training is the key to the well-being of the expectant mother. It is recommended to start practicing from the fourth month. By this time, the body got used to the loads associated with bearing, toxicosis disappeared, hormones stabilized. No wonder the middle of pregnancy is called the "golden time". A woman expecting a baby has the strength for new achievements. A pregnant woman may not be afraid for her baby: from the 14th week, the risks of miscarriage are reduced. It's time for a workout that will help improve your well-being and prepare you for childbirth.

Simple physical activity eliminates many problems. Doctors note the positive effect of training on the entire body of the expectant mother. From moderate loads, all organs and systems begin to work better. Exercise triggers metabolic mechanisms and increases the body's protective functions. Special exercises:

teach to breathe correctly;
prepare the skin for the upcoming stretching due to the growth of the abdomen;
help keep weight under control;
strengthen the muscles involved in labor;
improve the work of the cardiovascular system;
normalize blood pressure;
relieve stress from the spine and reduce pain in the back;
relieve swelling of the legs.

Women who did not forget about gymnastics, being in an "interesting position", quickly return to prenatal form after the birth of a baby. Exercise allows you to get rid of anxiety, exclude the possibility of developing prenatal depression.

Contraindications to physical activity

Although gymnastics for pregnant women in the second trimester is useful, it is not shown to every woman. Physical education should be avoided when:

It is worth excluding the load if past pregnancies ended in miscarriage. You can not do gymnastics with severe edema. The presence of alarming discharge is a reason to postpone classes until the reason for their appearance is clarified. For hemorrhoids, varicose veins, anemia and problems with blood pressure, some exercises are prohibited - they can aggravate the situation. In this case, the complex is selected together with a specialist.

It is better to talk to your doctor about the possibility of training. In the absence of complications, the doctor will support the desire of the expectant mother to do gymnastics: often doctors themselves insist on moderate exertion if there are no contraindications.

Permitted and prohibited types of training

yoga classes;
fitball exercises;
special gymnastics;
fitness for pregnant women;
pilates;
breathing exercises;
water aerobics.

Aqua aerobics is very useful

When choosing the type of training, you need to focus on the characteristics of the course of pregnancy, the presence / absence of chronic diseases, the general well-being of the woman. Classes should not last more than half an hour. If the state of health allows, training should be supplemented with long walks in the fresh air. This will only improve the well-being of the expectant mother.

There are a number of exercises that are prohibited in the "interesting position". These include those where it is required:

jump intensively;
pump the press;
balance on one leg;
run;
lift weights.

Pregnancy (even its "golden period") is not the time for extreme. Risky sports will have to be abandoned before childbirth. The main rule of training is maximum safety and maximum benefit.

Doing it right

Choosing an activity is only the first step. You need to know how to properly perform exercises for pregnant women, because the "interesting position" entails a lot of nuances. Regardless of the type of training chosen, you need to remember about the smoothness of the movements. Many exercises for pregnant women involve twisting and swinging the limbs. But expectant mothers often forget that active dynamics and sharpness are prohibited. As well as lifting weights is prohibited, which must be taken into account when using equipment.

To make your workouts comfortable and safe, you should follow these recommendations:

Put on a bandage. The belly after the 14th week is noticeably rounded, and towards the end of the second trimester it is difficult to do without support.
Choose sports underwear. It will provide support for forms, which will increase by this time, and guarantees comfort.
Monitor your pulse. With a rapid heartbeat, oxygen access to the fetus decreases.
Perform exercises where you need to lie on your back to a minimum. In this position, the vena cava is pinched, which limits the baby's oxygen.
Take a break between sets.

Forcing yourself to exercise is not worth it. Classes should evoke positive emotions. If you feel unwell, the workout should be postponed until the best time.

If you feel unwell directly during the exercise, you need to stop training.

Simple home gymnastics

A pregnant woman can ensure her well-being by doing simple home gymnastics. It is better to do it in the morning, it will give strength for the whole day. Be sure to warm up before exercising. You can do it like this:

Each warm-up element must be repeated several times. After the preparatory stage, it is important to take a break (just a minute's rest), and then perform a simple set of exercises for pregnant women aimed at working out different muscles:

Sit down. Place one palm on the other. Equalize the location of the elbows with the pectoral muscles. Press with one palm on the other. Change the pressing and "passive" hands.
Lie on your side, stretch your arms forward, folded on top of each other. Slowly make body turns, moving the hand on top of one hundred and eighty degrees.
In a seated position, bend your legs under you, place your buttocks on them. You need to spread your knees so that your stomach fits comfortably between them. Smoothly make deep bends forward.
Sit on the floor with your legs extended. Bring your hands back, lean on them. Rep: Knee bend - side spread - straighten - bring together.
Standing on all fours, tilt your head back. Inhaling, gently bend your back; exhaling - bend, in parallel tilting your head to the floor.

Home gymnastics can be supplemented with any exercises recommended for expectant mothers. Previously, it is worth finding out if a particular exercise has contraindications. If in any doubt, you should consult your doctor.

Fitball lessons

In the 2nd trimester, there is an active growth of the fetus. This puts additional stress on the spine. The load is felt more and more every week. Therefore, it is important to include in the complex a special "unloading" exercise for pregnant women in the 2nd trimester.

Fitball helps with back problems

It is best to unload the back using fitball exercises. This inventory will become best friend and during the period of gestation of the crumbs, and after childbirth. What exercises can you do on it? Fitball gymnastics consists mainly of such elements, where the starting position is "sitting on the ball". Conveniently settling on a fitball, you can do:

head tilts to the sides;
turns of the torso with arms spread;
hand bends for connecting the shoulder blades.

Additionally, you can use lightweight dumbbells. Exercises with such equipment work out the chest muscles well. For the legs and buttocks, you will have to change position: lie on the floor, legs - on the fitball. The most popular exercise from this position is rolling the ball in a circular motion with the legs. This helps to improve venous outflow. This way you can get rid of the problems familiar to many pregnant women: discomfort caused by varicose veins, swelling of the legs.

To make fitball exercises comfortable, you need to change the starting positions, take breaks between approaches. Before starting the lesson, you need to warm up.

Yoga in the second trimester

Being in an "interesting position", you can do yoga. Many postures in yoga (asanas) are aimed at strengthening the pelvis, back, abdomen, which is important for subsequent labor. In her training plan, the expectant mother should include exercises that increase the elasticity of the pelvic ligaments and muscles. Having trained them, you can hope for an easy delivery.

If a woman did not practice yoga before conception, then it is better to practice asanas under the guidance of an instructor. However, if you approach this issue wisely, then you can choose simple poses that are safe to perform at home. For example, you can repeat these exercises:

You need to sit on a hard surface, cross your feet, bend your knees. Keeping your hands above your head, lower yourself from this position onto your back until it stops.
Sitting on the floor, spread your legs apart. Bend them, pull them to the buttocks, lower them.
Sit down, stretch your legs, connecting them. The palms are near the thighs, with the fingers pointing towards the heels. You need to raise your spine, keeping your head and neck straight.

Pregnant women should also take a closer look at yoga because when performing asanas, the emphasis is not only on movement, but also on breathing. This contributes to the productive work of the lungs, thereby improving blood circulation, the baby receives a sufficient amount of oxygen.

Breathing exercises

In combination with physical exercises, breathing can be done. These are best done before actual training. Respiratory gymnastics can become an alternative to traditional exercises if there are contraindications to physical activity.

If you master breathing exercises, then the ability to breathe correctly will help with contractions. With the help of breathing, you can reduce pain from contractions, speed up the attempts, or vice versa, delay them.

Ideally, a trainer should show the basics of breathing practice. One lesson is enough, after the exercise it can be easily repeated at home.

In the 2nd trimester, you can perform the following complex of breathing exercises daily:

Simulate dog breathing. To do this, you need to breathe quickly through your mouth and nose at the same time. The upper part of the chest should rise.
Chest breathing. You need to put your palms over your chest. The fingers should connect. When you start breathing, watch your fingers. With correct chest breathing, they should separate on inhalation (long) and return to their original position on exhalation (short).
Abdominal breathing. Lie on your back. Listen to your natural breathing rhythm. Change it so that the abdominal muscles are involved during inhalation and exhalation. However, it is important not to overexert them. Remember that it is not recommended for the expectant mother to lie on her back for a long time, therefore literally a minute is given to the exercise. After a while, you can repeat.

Having made a decision to engage in physical activity with the onset of the 2nd trimester, pregnant women should listen to useful advice:

Choose those exercises that are comfortable for you. There are a huge number of them, "yours" will surely be found.
Work all muscle groups. If you cannot develop a complex on your own, an exercise therapy doctor will come to the rescue.
Don't overdo it, don't experiment, safety comes first.
Always focus on how you feel.
Follow the doctor's recommendations: if loads are not allowed, you should not risk it.

A balanced approach to physical activity can help a pregnant woman feel better and improve her mood. Exercise will also be beneficial when the day of birth comes - everything will go easy.

Correct breathing is one of the key conditions for a painless and easy delivery. It is this technique that is primarily taught in courses for expectant mothers.

Doctors recommend learning to control your breathing from the very beginning of pregnancy, because such exercises, in addition to preparing for childbirth, significantly help your body to cope with numerous loads, improve health, soothe and relax.

Special breathing exercises will help you master the technique of correct breathing.

Unfortunately, pregnancy is perceived by many as a kind of painful condition in which complete rest is needed.

As a result of the absence of any physical activity and inactivity, a woman faces a lot of problems, where the most harmless are gaining excess weight and the inability to put her figure in order after giving birth.

Of course, during pregnancy, you should not set sports records, but basic physical activity is still needed, especially since there are special fitness classes, yoga or water aerobics.

However, in any complex there will be breathing exercises - usually they are done before the main complex, but if physical exercises are contraindicated for you (be sure to consult your doctor), then breathing exercises are done separately.

Its benefits cannot be overemphasized:

Thanks to the correct breathing technique, you will learn to concentrate your attention and relax, therefore breathing exercises are often called relaxation exercises - the ability to calm down, get rid of tension, anxiety and relax will become a real salvation for a pregnant woman.
Insufficient oxygen supply to the body negatively affects not only your well-being, but also the state of the baby inside you - having learned to breathe correctly, you will significantly improve blood circulation and increase the amount of oxygen in the blood, which, in turn, will contribute to the full functioning of the cardiovascular, nervous and endocrine systems, normalizing blood pressure and improving the functioning of all your organs.
It is very important to breathe correctly during contractions - this significantly reduces the pain effect, speeds up the process of childbirth, makes it easier for both you and the baby.

The benefits of gymnastics in the first trimester

You can start practicing literally from the first weeks of pregnancy - this will help your body to quickly adapt to the changes that occur to them.

With the help of breathing exercises, you can strengthen your immunity and reduce the manifestations of toxicosis. By starting to breathe correctly, you will ensure increased blood circulation in all internal organs, including the uterus, placenta (placental blood flow improves and the fetus receives everything it needs in the proper volume), as well as the intestines.

In the first trimester, many pregnant women complain of poor bowel function: they suffer from constipation, flatulence, bloating, abdominal pain, so it is very important that it works well. Thanks to breathing exercises, you can normalize his peristalsis and forget about intestinal problems for the entire period of pregnancy.

The importance of gymnastics in the second trimester

When the first trimester is over, and your little one continues to grow in their growing tummy day after day, the technique will help compensate for the decreasing lung volume.

As the uterus grows, it begins to take up more and more space, displacing both the diaphragm and all the organs of the abdominal cavity upward, squeezing them and making it difficult for them to work. That is why the volume of the lungs decreases, and the movement of the diaphragm becomes difficult.

Due to these changes, the child may not receive enough oxygen, while his needs for it are constantly increasing.

With the help of breathing exercises, you can facilitate the access of oxygen to the placenta and the baby, relieve tension from the cardiovascular system, improve the drainage functions of the airways, strengthen the bronchi and increase the respiratory volume of the lungs.

The need for gymnastics in the third trimester

On the last months pregnancy, your main task is physical and psychological preparation for the upcoming birth.

During breathing exercises, you must learn how to control your breathing in such a way that you will be able not to get confused and concentrate at the most crucial moment:

it will help you distract yourself from pain and discomfort;
facilitate the period of contractions;
will allow you to consciously control the process;
soften the tension of the perineum and prevent injury;
will reduce the risk of hypoxia in the child.

By properly distributing efforts, you can relax and tense the desired muscles, so uterine contractions will not be as painful, but at the same time, and more effective.

As for the benefits of gymnastics in the third trimester, then with its help you will be able to get rid of increased tone uterus, surges in blood pressure, pain in the legs, lower back and back, nervousness and insomnia.

Features of mastering the technique of correct breathing and precautions for a pregnant woman

Breathing exercises are practically the only activity for which there are no medical contraindications. On the contrary, doctors recommend that all pregnant women and not only learn the technique of correct breathing.

However, it is necessary to distinguish between static and dynamic gymnastics. Expectant mothers are often advised to do exactly the static type of exercises, since they do not require any movements, are performed in a comfortable and relaxed position and do not pose any danger;

As for dynamic gymnastics, one of the most famous techniques is Strelnikova's paradoxical breathing exercises, then she may have certain contraindications (threat of termination of pregnancy, placenta previa, etc.), because when performing exercises you will need to perform fairly active movements that are able to provoke a miscarriage or premature birth.

If you want to do this kind of gymnastics, then you should definitely consult with your doctor.

For the rest, you only need to follow simple rules.

Gymnastics should be done daily, performing exercises as a warm-up before the main complex or as relaxation.

Ventilate the room well before exercising. It is better to set aside time for exercise in the morning, but keep in mind that at least an hour should pass after a meal.

You can start with five to ten minutes, gradually increasing the training time to half an hour, but no more than this, since if oxygen is too sharp, your body can react with the appearance of dizziness and weakness or a drop in pressure.

In general, the breathing exercises themselves will take you the same ten minutes, and the rest of the time will be spent on pauses for rest, relaxation between exercises, as well as breathing warm-up.

Your activities should bring you pleasure, so if you experience the slightest discomfort or discomfort, it is better to stop training or take a break.
Try to completely relax while doing the exercises, not to be distracted by anything or talking.

For an emotional mood, you can turn on calm melodic music.

Do everything slowly and calmly, without sudden movements.

Remember to breathe through your nose, except for a few exercises.

Do breathing exercises very carefully - it should not be prolonged so that the child does not experience a lack of oxygen. Many complexes recommend avoiding such exercises.

If you doubt your abilities, then conduct the first workouts with a trainer in order to understand how and what exercises you need to do. Then you can do them yourself at home.

A lot of useful information about breathing exercises for expectant mothers, as well as some exercises, are presented in this video.

An approximate set of breathing exercises for expectant mothers

In the process of doing gymnastics, you will need to master different types breathing: chest and diaphragmatic (also diaphragmatic or abdominal), superficial, deep and full, jerky and rhythmic.

Each exercise should be repeated up to eight to ten times - in several cycles, taking pauses between them to rest a little.

Warm up at the beginning of the session.

Turns and tilts of the head, circular movements of the head, raise and lower your shoulders, circular movements with your shoulders, inhaling, take your shoulders back and try to open the chest as much as possible, so that the shoulder blades are brought together, and while exhaling, bring them back.

Practice abdominal or diaphragmatic breathing.

To do this, place the palm of one hand on your stomach, and the other on your chest. After exhaling, take a deep breath, but not with your chest, but with your stomach (check yourself so that the hand on your chest remains motionless). The abdominal muscles should work, but not overextend, you just have to, as if you massage while breathing internal organs belly.

Train your chest breathing.

The meaning is the same as in the previous exercise, but now you need to breathe with the chest, that is, while inhaling, the stomach remains motionless, and the chest moves. Then, spreading your elbows to the sides, place the palms of your hands on your ribs so that your fingers join. When you breathe in, your elbows should slide to the sides and your fingers separate, while your stomach and chest should remain motionless.

Practice deep breathing or full harmonious breathing.

Inhale slowly, sequentially filling the belly with air (it will seem to protrude), then all parts of the lungs - from lower to upper (the chest should expand to the sides), and finally the chest, which will rise up. Exhale slowly, relaxing all muscles in reverse order.

Now try the shallow breathing exercise.

Here, only the upper chest will be involved, and the abdomen remains motionless. Inhalation is the same in duration as exhalation, breathing is light, fast, silent and rhythmic.

A very useful exercise is intermittent breathing, it is also known as "doggy".

The essence of the exercise is to imitate the breathing of a dog that is hot: you need to open your mouth and stick out your tongue, and then inhale and exhale noisily and quickly at a rapid rate (one inhalation and exhalation per second). Breathing is carried out by the upper part of the chest. This skill will come in handy during childbirth and will help relieve pain.

The following exercises are great for training the respiratory system.

Inhale, holding your breath for a few seconds, and then exhale slowly through closed teeth (with your mouth closed) - you will get a special hissing sound. Then try to simulate blowing out a candle by exhaling through the lips extended into a tube (exhalation will be longer than inhalation).

Rhythmic breathing.

You can train on two-phase, three-phase and four-phase exercises - taking a deep breath (from four to six seconds), you need to hold your breath for two to three seconds, in the third phase, exhale deeply through your mouth (this should also take four to six seconds), and on fourth, hold your breath again for two or three seconds.

If you are a little familiar with qigong and hatha yoga practices, then you can use the vocal accompaniment: chant the mantra "Om", concentrating the sound behind the breastbone, or just hum softly as you exhale with your mouth closed.

At the end of the session, just sit back and relax.

As for the paradoxical gymnastics Strelnikova, it is used to treat a number of diseases. It got the name "paradoxical" because when you inhale, the chest must contract, and when you exhale, it must expand.

Pregnant women are recommended to practice this technique from the second trimester, if there are no contraindications (threat of interruption, bleeding, high blood pressure). There are also some restrictions on certain exercises. In any case, you should first consult with your doctor.

Breathing exercises will be useful to you during the entire period of pregnancy and will provide significant assistance during childbirth. The main thing is to practice regularly and do all the exercises correctly.

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