Physical education for pregnant women 3rd trimester. Third trimester: gymnastics for mothers

02.05.2024

For many women, the 3rd trimester of pregnancy is the most difficult. During this period, it becomes difficult for expectant mothers to move, so their physical activity decreases. However, many specialists in the field of obstetrics and gynecology recommend that their patients turn to special gymnastics in the last period of pregnancy.

Some women doubt the benefits of exercise in the 3rd trimester, while others enjoy exercising at home. What benefits does gymnastics bring to pregnant women? What is recommended in the last months of pregnancy? Can everyone do the exercises?

Is gymnastics necessary in the third trimester?

From the 28th week, the final stage of bearing a baby begins. By this time, the woman already fully feels the load on her body: her back and legs hurt, the uterus puts pressure on the diaphragm and intestines, and swelling appears. The feeling of discomfort interferes with sleep and affects your mood.

Proper physical activity in the last trimester is designed to improve a woman’s well-being and prepare her body for childbirth. For expectant mothers, sets of exercises have been created that provide the body with a load that does not pose a danger to the course of pregnancy.

Goals for the last trimester:

reduction of tension in the back and lumbar region;
reducing joint resistance and increasing their elasticity;
minimizing the pressure of the uterus on surrounding organs;
practicing breathing skills during childbirth (see also: easy childbirth: video of proper breathing during contractions);
maintaining normal weight;
getting rid of edema;
increased blood supply and oxygen supply to internal organs;
eliminating feelings of fatigue and nervousness;
improving the functioning of the gastrointestinal tract;
reducing the risk of oxygen deficiency in the fetus.

Considering all of the above, there is only one answer to the question “Is gymnastics necessary in the 3rd trimester?”: yes, it is. However, exercises in the last period of pregnancy have their own characteristics and contraindications. Before starting classes, it is necessary to discuss with your doctor the possibility of performing certain complexes.

What can you do?

There are various methods of physical exercise for pregnant women. Many women do exercises and aerobics from the 2nd trimester. However, some exercises that are allowed in mid-pregnancy are not recommended in the last period. Loads are significantly reduced, and their main direction is relaxation and relieving excess tension. Let's look at what experts recommend.

Breathing exercises

Breathing exercises are one of the types of safe complexes for pregnant women that must be done regularly at home. Exercise is an important element in preparing for the birth of your baby. Corrected breathing allows you to reduce pain, relax, and provide the fetus with a sufficient amount of oxygen.

The table describes breathing exercise techniques.

Item name	Method of execution	Benefits of exercise
Breathing from the diaphragm	Place one hand in the chest area, and the other just above the abdomen. Inhale slowly and fill your lungs as much as possible. Exhale all the air. During breathing, movements of the abdomen should be made without the participation of the chest.	Accelerates the process of oxygen delivery to internal organs, has a relaxing effect, and reduces the risk of child hypoxia during childbirth.
Chest breathing	Hands remain on the ribs. Take a deep breath and exhale so that only the chest movements are noticeable.
Breathing like a dog	Absorption and release of air is carried out only through the mouth. Breathing is shallow and fast (like a dog breathing after an accelerated run).	Eases pushing and contractions.
Breathing in jerks	Inhale and exhale slowly once. Take one deep breath, hold the air for 2 seconds, exhale. Take 2-3 short breaths, one exhale. Alternate several times.	Eases pushing and contractions.

Before starting breathing exercises, you should sit in a comfortable position on a chair or armchair. It is necessary to start by performing each element 2 times. Gradually, the repetition of each exercise should be increased to 10 times. It is recommended to do gymnastics for 10 minutes every day.

Fitball exercises

Fitball training is widely practiced in special sections for pregnant women (we recommend reading: fitball exercises for pregnant women). However, the exercises can also be done at home. Exercise therapy with the help of a large ball helps to train the pelvic muscles, strengthen the arms and legs, maintain the shape of the chest, and reduce the load on the lower back and limbs. A list of popular fitball exercises in the 3rd trimester is presented in the table.

Initial position	Execution technique	Element Goals
Sitting on a fitball	Arms crossed over chest. The pelvis performs movements in a circle. If you can't keep your balance, you can hold on to a fitball.	Strengthens the back and gives elasticity to the pelvic joints.
	You need to alternately swing left and right.	Side muscle training.
	Squeezing and unclenching the ball with the upper limbs.	Strengthen your arms and maintain your breast shape.
	Take small dumbbells in your hands. Bend both limbs in turn.	Strengthen your arms and maintain your breast shape.
Standing in front of the ball	Spread your legs wide, straighten your back. Slowly squat, leaning on the apparatus.	Stretching the calf muscles, preparing for stress on the joints during childbirth.
Lying on a fitball	Rest your upper body on the ball and spread your legs. Transfer your body weight from one leg to the other so that your body sways in different directions.
In front of the projectile	Get on your knees and lean on the ball with your hands. Raise your left leg and stretch out your toe. Get back to the starting position and repeat the action with your right leg.	Relieving tension from the lower extremities.
Lying on the floor	Place one foot on the apparatus and roll it back and forth. Repeat the movements with the other leg.	Prevention of varicose veins.

Each exercise should be repeated 10–15 times. However, their total duration should not exceed 20 minutes per day.

Other exercise therapy complexes

In the third trimester, an important element of keeping the body in good shape is morning exercises. You can start with breathing exercises and then move on to physical exercises. In the morning you can do the following:

Straighten up on the floor, spread your arms to the sides. After 2 seconds, fold your limbs on your chest in the form of a cross. Several of these approaches help strengthen the pectoral muscles.
In a standing position, rotate your body in different directions.
Sit on the floor and fold your legs so that your feet touch each other. Spread your knee joints in different directions without opening your feet.
Remaining in the accepted position, place your arms along your body. Raise one arm and tilt your body in the opposite direction. Try to lower the elbow joint of your other hand towards the floor.
Lie on your side and clasp your legs at the knees. Place the shin of the upper leg on the knee of the lower leg and rotate your feet to the right and left. Lie on the other side and repeat the action with the second foot.

One of the most popular methods of exercise therapy during pregnancy is positional gymnastics. In the last period of pregnancy, it helps relieve the condition of internal organs compressed by the uterus, reduce tension in the back, and improve the elasticity of the perineal muscles. Positional gymnastics include:

Exercise "Cat". To perform, you need to kneel down and put your hands in front of you, tilt your chin to your chest and arch your back. After a few seconds, you need to stretch your arms forward and bend, as cats do.
"Butterfly". Take a sitting position “Turkish style”. Place your hands on your knees and, with little effort, try to press them to the floor and let go. During this, the muscles that experience tension during childbirth are stretched.
"Twisting" Body position is the same as in the previous exercise. The arms are spread to the sides, the body turns alternately to the right and to the left. Legs must be kept motionless.
Kegel exercise. The gymnastics element is aimed at training and strengthening the vaginal muscles. It can be performed in two positions: sitting or standing. The essence of the Kegel exercise is to tense and relax the muscles of the perineum. During execution, the buttocks and thighs should not be involved.

Many pregnant women also do water aerobics. Exercising in the pool makes you feel light because the water supports your weight. However, water aerobics during pregnancy is carried out only with the participation of an experienced trainer.

Some aerobics and fitness complexes, which are also carried out by a specialist, are useful. Rhythmic movements to music not only tone the body, but also improve the mood of pregnant women. Aerobics uses elements with a ball, positional and gymnastic techniques (we recommend reading: positional drainage: indications and benefits during pregnancy). The video below shows a popular set of exercises that can be performed to music.

Be careful when performing exercises!

When working with various sets of exercises, a woman must take into account that careless actions may not only not bring benefits, but also cause harm to her and the baby.

After consulting with a doctor and jointly discussing with him a suitable set of exercises, it is useful for a pregnant woman to attend classes that will describe in detail the techniques of physical education and gymnastics. You need to start classes only when the expectant mother is in a positive frame of mind and feels well.

The following precautions should be taken:

avoid sudden and rapid movements;
Stretching should be done carefully, as the muscles can be easily pulled;
monitor your breathing;
measure your heart rate before and after training (pulse should be between 110–120 beats per minute);
exercises on the back should be short-term and alternate with other positions;
preference should be given to elements on all fours, standing or sitting;
no need to overwork (if tiredness appears, you should finish the lesson and rest);
you need to plan your loads in the morning;
the maximum duration of physical activity is 30 minutes per day;
do not put pressure on the stomach;
clothes for classes should be selected as comfortable as possible;
Do fitness and aerobics no more than 2 times a week.

If during gymnastics the expectant mother feels unwell, she must stop the exercises immediately. You should abandon an element of physical education when the following manifestations occur during its implementation:

the muscles of the uterus tense;
increased pain in the back or limbs;
shortness of breath appears;
pulse quickens;
dizziness occurs.

If abdominal pain or uterine contractions appear after physical exertion, you should stop daily exercise and consult a gynecologist. The appearance of unusual vaginal discharge is also a signal to immediately consult a doctor.

When is it better to abstain from physical activity?

Despite the obvious benefits of physical activity, there are many contraindications to any of their types. It is not recommended to do gymnastics if the following factors are present:

there is a risk of premature birth;
previous pregnancy ended unfavorably;
the woman has late toxicosis;
increased uterine tone;
during pregnancy, bleeding from the vagina appeared;
natural progesterone levels are reduced;
placenta previa;
polyhydramnios;
the woman has chronic diseases;
inflammatory processes are observed in the body;
periodic abdominal pain.

Expectant mothers carrying more than one baby should be treated with special caution when applying exercise therapy. If during pregnancy a woman’s blood pressure decreased or increased, she needs to monitor its indicators every time after doing exercises.

Pregnancy becomes not only a pleasant and happy event for the female body, but also a difficult test. Yours the body undergoes many changes, which may even make you feel upset or depressed. However, you should not allow negative thoughts to overcome you. Be sure to tune in to the fact that you will safely carry and give birth to a healthy baby, and then, undoubtedly, you will return to your previous excellent shape.

It can help you stay alert and toned exercise or a special set of physical exercises. Many women are afraid to exercise during pregnancy, mistakenly believing that it can harm their condition, and some are simply too lazy to do it. Be sure to talk to your doctor and he will give you all the necessary recommendations.

Exercise and moderate physical activity needed at any time: this will help you feel better, have a positive effect on your muscles, eliminate pain, prevent you from gaining weight, prevent the formation of stretch marks, etc. If you have no contraindications, the doctor will advise you on a certain complex, depending on the stage of your pregnancy and other individual characteristics.

Is exercise necessary in the third trimester?

As you approach the final third of your wonderful journey, you feel increasingly tired. Your stomach gets heavier and larger every day, which leads to many associated unpleasant symptoms and increasing discomfort. However, right now you shouldn't "hibernate" and give up exercise. Of course, in the last trimester they acquire some features and change their target orientation:

the load is significantly reduced (compared to classes in the first and second trimester);
exercises should be relaxing and not contain sudden movements, turns, or bends;
Gymnastics is designed to help you bring your body to maximum tone (ensure mobility and elasticity of joints, control changes in weight, pain in the lower back, legs, back, prevent, normalize blood pressure, support internal organs with the necessary blood supply, etc. .);
doctors say that exercise helps not only you, but also the baby, because when the mother is in good physical shape, the child develops correctly in utero;
the main task of this period is to prepare for future childbirth, so you need to train your muscles and learn to breathe correctly.

You can do these necessary exercises yourself, at home and in special groups, where classes are held for expectant mothers.

In addition to physical therapy, it is useful to visit the pool, because swimming saves you from many problems. There are also courses in water aerobics, yoga, and Pilates for pregnant women. However, remember that all this can only be done with the permission of the doctor and in the absence of contraindications.

When to abstain from physical activity

Pregnancy is not the time for sports records and achievements. All the exercises you do should be a joy to you, not a burden. In addition, make sure that they did not cause any unpleasant symptoms: dizziness, severe fatigue, malaise, etc.

Listen to your body and try to make yourself comfortable. Don't forget about your doctor's recommendations.

Absolute contraindications for exercises can be called:

threat of premature birth;
or spontaneous abortion during a previous pregnancy;
constant ;
high risk of occurrence (or presence) of gestosis;
concomitant inflammatory or chronic diseases;

At the slightest manifestation of pain, feeling of “hardening” of the uterus or abdomen, immediately stop exercising and call your doctor. Also beware. If you have a multiple pregnancy, then your approach to sports activities should be even more responsible and thoughtful.

How to do exercises correctly for pregnant women

Physical activity is designed to make you feel good, so all exercise is best done when you are in a normal mood. It is very important, at the same time, not to overwork and not to try to do a lot of things at once and at a fast pace.

Observe the necessary precautionary measures:

any traumatic sports are contraindicated for you;
Stretching exercises must be done very carefully, because your ligaments and tendons are now very easy to damage, stretch and injure, since they soften greatly in the last stage of pregnancy;
carefully monitor the loads (if you exercise too hard, you may experience severe shortness of breath);
We also shouldn’t forget about blood pressure (measure your pulse before and after training. Normally, it should not exceed 110-120 beats per minute);
sharp turns, jumps, leaps, fast running, bending, lifting weights - all this is unacceptable for you;
take breaks so that your classes go calmly, smoothly, at a slow pace;
Avoid exercises that need to be done lying down (both on your back and on your side), since the pressure of the uterus on the internal organs during this period can be very unsafe. Now all exercises can be performed only in the following positions: sitting, on all fours or standing (with support);
create the most comfortable conditions for yourself (you should have the opportunity to lie down if necessary, go to the toilet, rest or drink water).

Exercises are best done in the first half of the day. Spend at least 20-30 minutes exercising to make your pregnancy easier and prepare your body and muscles as much as possible for childbirth.

Even if you are used to leading an active lifestyle and played sports before pregnancy, the period of carrying a baby makes you very fragile and vulnerable, so both the pace and load of exercise must be carefully regulated.

At this time you can use small dumbbells(weighing maximum 1 kg) and fitball. In any case, only a specialist can select the most suitable exercises for you on an individual basis.

Fitball exercises for pregnant women in the 3rd trimester

Exercises with the ball will help you maintain your gluteal muscles, as well as the muscles of your arms, legs, back and chest (it is recommended to do all exercises 10-15 times):

Leaning your hands on a fitball (or on the back of a chair), slowly squat. Make sure you have a straight back and don't lift your heels off the floor. Some people squat just like that, with their legs spread wide.
Sit on the ball so that your legs are hip-width apart. In this exercise you will need to make circles with your pelvis. You can cross your arms over your chest, hold them in front of you, or rest them on the ball if you have trouble keeping your balance.
While sitting on the fitball, carefully swing alternately to the right and to the left, but refrain from full tilts.
To strengthen your pectoral muscles, squeeze the ball rhythmically with your hands. This exercise can be performed while sitting on the floor or standing.
Sit on a fitball and alternately bend your arms while holding light dumbbells.
You can lie on the ball with your feet shoulder-width apart. By rolling this way in different directions, you can strengthen your leg muscles.
It is also recommended to make turns on the fitball. To do this, sit on the ball and turn to the right, placing your left hand behind your right leg. Likewise, in the other direction. This way you stretch and train your back muscles (you can do this without a ball).
Stand on your feet, spread them shoulder-width apart, bend so that you can roll the fitball with your hands without straining your shoulder joints.
To prevent varicose veins, exercises are recommended while lying on your back (remember that this position is unsafe in the third trimester). You will need to place each foot on the ball and then roll it back and forth or in a circular motion.
Another interesting and useful exercise that helps prevent flat feet: sitting on a fitball and spreading your legs shoulder-width apart, hold it behind you, and then move your left foot along the shin of your right leg. Repeat the same and vice versa.

Other exercises

It is considered no less useful positional gymnastics. It is designed to strengthen the muscles of the abdomen, pelvis, back and perineum to make the birth process as easy as possible for you:
- a very famous and probably everyone’s favorite “cat” exercise. Get on all fours, arching your back and pressing your chin to your chest, and then stretch, as a cat does, trying to bend as low as possible;
- To perform an exercise called the butterfly, you will need to sit with your legs crossed in a cross-legged position. Your feet should be connected to each other and your hands should be on your knees.
Do light stretching, pressing your palms on your knees so that they lower as much as possible. But remember that the exercise should not be accompanied by pain.
You can also make small twisting the body. This exercise is performed both sitting and standing. Spread your arms to the sides and, keeping your pelvis motionless, turn alternately left and right./li>
Kegel exercises for pregnant women - the main component of the complex of preparation for childbirth. They will help you make your vaginal muscles elastic and strong. They can be performed standing or sitting: rhythmically tense the muscles of the perineum, as if holding back urination, and after a few seconds relax them. You can also tense and relax your muscles using various techniques: making a kind of “wave”, sticking them out, increasing or decreasing the pressure, as if moving on an elevator, etc. Read more about them...

Breathing exercises for pregnant women

Exercises based on training proper breathing will not only serve you as a kind of relaxation and teach you how to relax, but will also help significantly reduce pain during contractions and it is much easier to survive childbirth.

Of course, if you managed to master yoga and its breathing exercises before pregnancy, then now this skill will be very useful to you. But even ordinary breathing exercises for pregnant women will help you maintain strength and have a positive effect on your body and your baby. The only thing you need to remember- this is a strict ban on holding your breath so that your activities do not harm the child.

Needs separate training diaphragmatic breathing. To do this, try taking deep breaths in and out through your nose, placing the palm of one hand on your chest and the other on your stomach. It is worth making sure that the chest does not rise as you inhale, but remains motionless. When training this type of breathing, only the stomach should move.
Another exercise is aimed at regulation of chest breathing. It can be performed by analogy with the previous one, however, now the chest will “breathe”, and leave the stomach motionless.
During contractions it is often advised breathe like a dog. You can practice this in advance, sitting on a fitball. You need to breathe through your mouth, imitating the rapid breathing of a dog on a hot day. Keep it quick and superficial. And then switch to deep breaths and exhalations.
It is also very useful to learn "push" breathing. You will need to inhale slowly and deeply, then hold your breath for a few seconds and exhale smoothly. Then try alternating one deep exhalation and two or three short inhalations.

Learn to relax and relax, so that later you can rest between attempts and contractions, gaining strength for the most crucial moment.

Remember that reasonable and moderate physical activity will only benefit you. By performing special exercises, you can improve your health, keep your body in good shape, be vigorous and cheerful, and also thoroughly prepare your body for childbirth.

Try not to miss gymnastics without a good reason. Set aside a specific time for studying, and then it will be easier for you to discipline yourself.

Do not forget that the entire complex should be discussed with your doctor. When exercising, do not exhaust yourself and do not exercise to the point of complete exhaustion. Ideal if you have led a healthy lifestyle before. If not, then now is the time to start. Also watch your diet: it should be balanced and complete so that your body does not need any.

Need to study in loose and light clothes, which will not hinder your movements, interfere with you or cause discomfort. Be sure to well ventilate the room where the lesson will take place.

Video of three sets of exercises for pregnant women in the 3rd trimester

We invite you to look at three different sets of exercises for the third trimester, developed by a master trainer of the highest category. It is safe for all pregnant women who have no contraindications.

Share your personal experience in the comments.: Did you do exercises during pregnancy (maybe you do now)? Which set of exercises do you like best: positional gymnastics, fitball exercises, other types? Did breathing exercises and other exercises help you during childbirth? Did you attend special swimming, yoga, or Pilates classes during pregnancy?

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, but good physical shape is important for everyone, especially pregnant women.

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

A pregnant woman should not completely give up exercise; it is enough to simply limit it. However, walking, walks in the fresh air, and also gymnastics for pregnant women will only benefit her.

Gymnastics for pregnant women are special sets of exercises designed taking into account the loads permissible for pregnant women. There are a huge number of different complexes aimed at solving specific problems and designed for different situations.

You can do gymnastics for pregnant women at home on your own, or you can do it with an experienced trainer. The main thing is to follow the simplest safety rules.

The first thing to remember is that pregnancy itself is not a reason to give up physical activity, however, unfortunately, during pregnancy there are various complications and pathologies in which exercise may indeed be contraindicated.

Therefore, before you start doing gymnastics for pregnant women, you need to consult your doctor. He should tell you whether the activity is acceptable in a particular case, and also help you decide on the appropriate set of exercises.

In addition, do not forget that different exercises are suitable for different periods. This is due not only to acceptable physical activity, but even to basic convenience. From trimester to trimester, a woman’s belly grows, and many exercises in 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 Abdominal exercises, jumping, and also do not use any strength training equipment during training.

If during exercise a woman feels unpleasant sensations, for example, pain or a pulling sensation in the abdomen, or her pulse becomes too fast, then the exercise should be stopped immediately and be sure to consult a doctor again. A rapid heartbeat during exercise may indicate excessive exercise.

You should not immediately start doing the exercises at full strength. Especially if the woman was not particularly trained before. It is better to increase the load gradually.

All movements of a pregnant woman should be smooth, gradual, and in no case sudden. If you need to lie down or, conversely, sit up from a lying position, then you need to do this gradually and carefully.

Breathing exercises for pregnant women

Before starting to get acquainted with physical exercises for pregnant women, it is worth talking about breathing. Breathing exercises for pregnant women are necessary for a number of reasons. First of all, proper breathing helps you relax and calm down, and this skill is extremely important for a pregnant woman. She has absolutely no use for various stresses and nervous tensions.

In addition, the ability to control your breathing is very useful for a woman during childbirth. The correct breathing rhythm is the easiest and most natural way to relieve pain from contractions. And it won’t hurt to relax at this moment either. It’s not for nothing that any school for expectant mothers always covers the topic “Breathing exercises during childbirth.”

Proper breathing is also useful for a woman during pregnancy exercises, 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 the baby will receive more oxygen.

Today the most popular is breathing exercises for pregnant women with 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:

Chest breathing: place your hands on your ribs and inhale air through your nose as deeply as possible. In this exercise you need to breathe, of course, through your chest. After the chest is completely filled with air, you need to exhale slowly;
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 our nose, the diaphragm should go down and stick out the stomach. Then exhale through the nose or mouth. Between breaths you need to take a short pause of 1 second;
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. In this way you need to breathe for 2-3 minutes;
Dog breathing: you need to 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.

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

Breathing exercises are no less popular. 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 keeping in mind the needs of a pregnant woman. The task of positional gymnastics is to prepare a woman’s body 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.

Cat: Starting position - on all fours. First, round your back and lower your head as far down as possible, and then vice versa, lift your head up and bend your back as much as possible;
Butterfly: You need a net on the pier, bend your legs and connect your feet. Hands should be placed on your knees. Using your palms, press lightly on your knees to feel a slight stretch. Please note that there should be no pain;
Twists: You can sit or stand as desired. The body must be turned first to the left, then to the right, opening your arms to the sides. The pelvis should be motionless during this exercise;
Kegel exercises: this exercise is aimed at developing the muscles of the perineum. It helps you learn to control these muscles, as well as make them more resilient and elastic. It is done simply: you need to try to tense your muscles, as if you were trying to stop urination, and then relax them.

Fitball for pregnant women

Gymnastics for pregnant women using a fitball is no less effective. Exercise on a ball is easier and more effective for pregnant women. Please note that in the first trimester of pregnancy, loads should be minimal. If you have never exercised before pregnancy, then you should not start at all until the safer, second trimester.

Hand exercises:

Sit on the floor, spread your legs wider and place them on the floor. Take small dumbbells weighing no more than 1 kg in your hands and lower them along your body with your palms facing forward. Without lifting your elbows from your body, begin to alternately bend your arms at the elbows and straighten them back. 6 - 8 repetitions for each hand;
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 them back. 6 - 8 repetitions;
Sitting on the ball with your feet wide apart, bend your body slightly forward. Place one hand, empty, on your knee, and the other, holding dumbbells, bent at the elbow 90 degrees. Pull your shoulders and elbow back. Start straightening and curling your arm with the dumbbells. 6 - 8 repetitions on each hand.

Chest exercises:

Sit on the floor, fold your legs cross-legged, take a phytoball in your hands. Your arms should be bent and your elbows pointing out to the sides. You need to press on the ball with your palms, trying to squeeze it. 10 - 15 repetitions;
Sit on the ball again and take dumbbells in your hands. Bend your arms at right angles in front of you, in front of your chest. Without straightening your elbows, move them to the sides and bring them back. 10 - 15 repetitions.

Exercises for legs and buttocks:

Lie on your back, bending your right leg and placing your foot on the ball. The left one is also bent, but stands on the floor. Straighten your right leg, roll the ball forward, and then bend your leg again. You can make circular movements with your foot. 6 - 8 repetitions with each leg;
The starting position is the same as in the previous exercise. The left leg, free from the ball, is active. You need to make the same movements as if you were pedaling a bicycle. First in one direction, and then in the opposite direction. Then switch legs. 6 - 8 repetitions;
The original is the same. Raise your left leg, free from the sword, bend at the knee so that the shin is parallel to the floor. Rotate your foot in one direction or the other, and then change legs. 6 - 8 reps.

Gymnastics for pregnant women on a ball is also good because it prevents the occurrence of varicose 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 the 20th week, doctors can advise a woman to do decompression or knee-elbow exercises for pregnant women. Of course, you can’t call it gymnastics in the literal sense of the word, but the benefits a pregnant woman’s body receives when performing one single exercise are very great.

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

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

Gymnastics for pregnant women by trimester

As already mentioned, gymnastics for pregnant women should be different at different stages. It is not difficult to understand why this is so. After all, different processes occur in a woman’s body at different times, which means the approach must be individual. The beauty of this set of exercises is that it is also suitable for those women who have not previously taken special care of their physical condition.

Exercises for the first trimester

The complex begins with a short warm-up:

As you inhale, lift your shoulders up and lower as you exhale.
Also, as you inhale, move your shoulders back, and as you exhale, move your shoulders forward;
Make circular movements with your shoulders forward and then back;
Tilt your head first back and forth, then from side to side;
“Roll” your head over your shoulders, chest and back, alternately in both directions.

After finishing the warm-up, you can begin the main set of exercises:

First, walk in place for 1-2 minutes;
While continuing to walk in place, bend your elbows and move them back, and then bring them together in front of your chest. The exercise is also performed for 1 - 2 minutes;
Stand up straight with your back straight. Place 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;
Place your feet shoulder-width apart and place your hands on your waist. As you inhale, turn your body to the side and raise your arms; as you exhale, return to your original position and do the same in the opposite direction. 3 - 5 times;
Sit on the floor, stretch your legs forward, and place your hands on the floor behind your back. As you exhale, bend your legs, and as you inhale, spread them apart, bringing your feet together. As you exhale, bring your knees together again, and as you inhale, lower your legs to the starting position. 6 - 8 repetitions;
This exercise can also be done while sitting. Hands rest on the floor on opposite sides of the body. Slightly laid back. You need to put your left leg on top of your right, and start making circular movements with your foot in both directions, and then take the starting position and do the exercise with the second leg. 5 reps with each leg;
Lie on your side, put your hand under your head, legs extended. Bend your knees and pull them towards your stomach as you exhale, while inhaling, straighten your legs again. 3 - 4 repetitions.

Final part:

Lying on your back, bend your knees and place your feet on the floor. Without raising your head from the field, lower your chin to your chest, while doing so, the back of your neck should be tense. As you exhale, press your shoulders to the floor, spread your arms to the sides, close your eyes;
Then lower your feet to the floor one by one. Stretch and tense them, spread your toes slightly to the sides;
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 allow yourself slightly greater loads and more complex exercises. This is reflected in this complex. The warm-up and finishing part can be the same. Main part:

2 - 4 minutes of slow, calm walking in place;
Stand up straight, raise one arm up. The second one - take it aside. As you inhale, lift one leg back without bending it at the knee, and as you exhale, return it to the starting position. Repeat with the second leg. 3 - 4 repetitions;
Stand up straight. Squat down slightly, move your arms back, then return to the starting position. 4 - 6 repetitions;
Stand up straight. Take your hands back and clasp them together. Lower your arms and arch your chest forward, then return to the starting position. 4 - 6 repetitions;
Sit on the floor and spread your legs, put your hands on your waist. As you exhale, try to touch the toe of your left foot with your right hand, and as you inhale, return your hand to your belt. Then repeat the exercise with your left arm and right leg. 4 - 6 repetitions;
The cat again, as you can see, we can’t live without it. 4 - 6 repetitions;
Get on your knees, then lower your pelvis onto your heels, resting your hands on the floor. This movement is done while exhaling. Then move your hands behind your back and lift your hips off the floor, supporting yourself with your hands. This is done while inhaling. Return to starting position. 3 - 4 repetitions;
Lie on your back, bend your knees and extend your arms along your body. As you inhale, lift and spread your legs, and as you inhale, place your feet on the floor. 3 - 4 repetitions;
Again 2 - 4 minutes walk.

Exercises for the third trimester

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

2 - 4 minutes walking in place;
Perform exercise No. 3 from the complex for 1 trim;
Complete exercise No. 6 from the complex for the 1st trimester;
Sit on the floor, put your hands behind your back and lean on the floor. Move your left hand to your right with a turn of the body, repeat the exercise in the other direction. 3 - 4 repetitions;
And again a cat, she will accompany the woman throughout her pregnancy;
Get on all fours. As you exhale, sit on your heels, and as you inhale, return to all fours. 2 - 3 repetitions;
Lie on your side, bend your lower arm at the elbow and place it in front of you, extend your upper arm along your body. As you inhale, leaning into the floor, lift your upper body, as you exhale, return to the starting position for 2 - 4 repetitions, then turn to the other side;
Complete exercise No. 7 from the complex for the 1st trimester;
2 - 4 minutes of slow, calm walking.

Gymnastics for breech presentation

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

Usually the fetus itself takes the correct position: with its head towards the exit of the uterus. However, in some cases the baby ends up in a sideways or pelvic position. Usually, women are explained that up to 36 weeks the baby can roll over on its own, and are offered special gymnastics to help him with this.

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

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

This gymnastics for pregnant women is performed from 30 weeks to 37-38 weeks. You need to do the 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 onto your right side. Lie like this for 10 minutes, and slowly roll over to the other side and lie for another 10 minutes. Repeat 3 - 4 times.

When not to do gymnastics

Gymnastics for pregnant women in the 1st, 2nd and 3rd trimesters brings great benefits, but there are times when engaging in any type of sports activity is contraindicated, even at home.

A pregnant woman should not do gymnastics in the following situations:

Regardless of the recommendations of medical specialists who have approved preventive gymnastics, it is important, when starting exercise, to first of all listen to your body. If something goes wrong or pain is felt, you should urgently stop all exercises and consult your doctor as soon as possible.

Why do you need a warm-up and how to do it

Gymnastics for pregnant women in the 1st, 2nd, 3rd trimester at home includes several sets of exercises. Their difference depends on the trimester of pregnancy, but there is one common and important feature between them - warming up before any type of exercise. It helps warm up the muscles of the body and prepare the ligaments. Warm-up exercises should be careful and unobtrusive.

Light exercises for warming up before gymnastics can be like this:

After the warm-up is done, you can safely move on to the basic gymnastic exercises.

A set of exercises for the 1st trimester in pictures

Gymnastics for pregnant women, regardless of the trimester, be it 1st, 2nd or 3rd, always has a positive effect on the body of mother and baby, especially when performing it responsibly at home. It includes many exercises of varying degrees of stress.

For each trimester of pregnancy, there are different activities and techniques for performing them. You need to understand that the first trimester is an adjustment period. During this period, the vital organs of the fetus are formed. Therefore, it is necessary to select exercises with a specialist who knows all the nuances and techniques.

During this period of pregnancy, calm and moderate loads are indicated, such as:

You need to do all the exercises no more than 20 minutes, preferably some time after breakfast. If discomfort or pain occurs, you should stop training. You can start them only after consulting a doctor.

Exercises for the 2nd trimester with photos

The second trimester of pregnancy begins in the fourth month and ends in the sixth. Of all, it is the safest and most conducive to physical activity. By this time, toxicosis has passed. Now physical exercise is useful, it will help prepare the body for the process of childbirth.

You have gained a lot of weight and need to lose it gradually. Active sports will help with this. Exercising during pregnancy will later help to easily restore a woman’s body after pregnancy. Be sure to do a warm-up before any type of sports activity.

Sport exercises:

It is important to be in a good mood when performing all exercises and think about how useful they are at a given time.

Gymnastic complex - 3rd trimester: instructions with pictures

The third trimester is the final one. It is during this period that heavy loads are placed on the woman’s spine and back muscles.

Gymnastics gives tone to all the muscles of a pregnant woman and prepares the body as much as possible for the upcoming birth. Moderate sports loads help increase the elasticity of the body, develop the muscles of the perineum, increase joint mobility, give strength and increase the elastic properties of the pelvic floor.

In order to engage in physical activity without fear, you need a qualified consultation with your doctor and a fitness specialist for pregnant women. You need to exercise every day for 20 minutes. It is necessary to dress only in comfortable clothes that will not restrict movement.

Important exercises:

These are the most important exercises that women should do in the third trimester of pregnancy.

Breathing exercises: basic exercises for any period

Proper breathing during pregnancy is extremely important. During this period, the body of the child and mother must receive a large volume of oxygen, which facilitates the supply of nutrients.

Benefits of breathing exercises:

Blood circulation in the uterus and placenta improves.
The good functioning of all organs of the child and mother is ensured.
There is preparation for proper breathing during the birth process.
The muscles of the chest and abdomen are strengthened.

Basic exercises:

A set of exercises based on the Alice Stockham method

Gymnastics at home for pregnant women from writer Alice Stockham is more suitable not for the 1st trimester, but for the 2nd and 3rd trimesters of pregnancy.

Take a standing position, counting to four, tilt your body as far forward as possible, without lifting your heels. Do this exercise 6 times.
In a standing position, bend to the left and to the right. It is important not to bend your knee joints. Repeat 6 times.
While standing, place your hands on your hips, slowly lower your body forward and, also slowly, return to the starting position. Perform 5 approaches.
In a standing position, take a full breath, touch your shoulders with your fingers, and slowly bring your elbows together at chest level. They make a circular motion and return to their original position. Perform 6 approaches.
In a kneeling position on a pillow, spread your legs wide. Raise your arms up and bend forward as much as possible without changing the position of your legs. Return to the starting position. Repeat 6 times.
Take a supine position. They rest their elbows on the floor and perform rocking movements from side to side with their legs bent at the knee joints. Perform 6 approaches.
In a lying position, they rest on their toes and the elbow joints raise the torso. Perform 4 approaches.

A set of Kegel exercises for pregnant women

The purpose of Kegel exercises is to ease the labor process. They are aimed at increasing the strength of the internal muscles of the vagina for easy advancement of the baby.

When performing these exercises, only the muscles of the reproductive system, namely between the vagina and anus, should be maximally involved:

In a lying position on a gymnastic mat, bend your legs at the knee joint and spread them apart. This is reminiscent of the position during the birth process. It is necessary to relax and inhale and exhale evenly, as deeply as possible. The perineal muscle is tensed as much as possible and held in this state for 10 seconds. Repeat 10 times.
Starting position – lying on a gymnastic mat. Place the lower limbs on a support. Make tensing and relaxing movements with the muscles of the perineum. Perform tension smoothly.
Sitting on the mat in the “lotus” position, you need to hold your breath and gently push. The vaginal muscles must be moved outward. While inhaling, contract the muscles of the perineum.
When sitting, bend your legs slightly. They compress the vagina, moving deeper, as if dividing it into segments. You need to hold each compression for 3 seconds. There is no need to suddenly relax; you need to act gradually.

Yoga for pregnant women at home

Yoga for pregnant women is very useful. By performing all of its exercises correctly, you can achieve peace of mind and peace of mind. They can be performed at home.

Lotus pose. Take a sitting position on a gymnastic mat, bringing your legs together. Place your hands palm to palm at chest level. You need to sit in this position for at least 15 seconds.
Mountain pose. Take a standing position. Hands are placed along the body. Perform tension and relaxation of the upper body muscles.
Cat pose. Take a straight standing position with your arms extended upward. Raise the right leg and bend it at the knee, placing the foot on the inner side of the thigh. You should stand like this for a few seconds.
Hero pose. Sitting on your knees, with your legs brought together, carefully and slowly perform straining movements.
Butterfly pose. In a sitting position with a straight back on the mat, the feet are placed as close to the body as possible and turned outward. The knees are directed in different directions.

It is better to perform such exercises after consulting a doctor and trainer.

Exercises on a ball (fitball)

By doing gymnastics for pregnant women on a fitball, a pregnant woman at any stage (in the 1st, 2nd or 3rd trimester) takes care of the proper functioning of the heart, improves mood and helps stabilize blood pressure.

There are many exercises that are easy to do and can be done at home. The optimal ball size is 65 cm in diameter. For stability, the fitball should be lowered slightly.

Gymnastics for pregnant women on a fitball is allowed for the 1st, 2nd, 3rd trimester at home

Simple exercises:

Exercises you should not do during pregnancy

In addition to the permitted exercises, there are periods when some exercises cannot be performed:

In the first trimester When the fetus is forming, under no circumstances should you perform exercises aimed at the abs.
In the second trimester you need to remove from the list exercises where you need to transfer weight on one leg. All activities must take place in a bandage. It is also better not to do exercises while lying on your back.
Regarding the third trimester, almost all exercises are allowed, the main thing is that there is no tone.

Gymnastics for pregnant women at home is a very useful activity. No matter what trimester of pregnancy - 1, 2 or 3, there are always suitable exercises to maintain the health of mother and baby. In order not to harm yourself when performing exercises, it is necessary to take into account contraindications, doctor’s recommendations, and restrictions.

Video on the topic: gymnastics for pregnant women

Exercise complex for pregnant women in the second trimester:

Gymnastics for pregnant women 3rd trimester. Set of exercises:

Pregnancy is not only for a woman a significant event, but also a difficult exam. Important changes occur in the body, which is why she experiences frustration and depression.

Physical activity and exercise are good for health and during an interesting situation.

First you need to consult your gynecologist. which can tell whether there is a risk of pregnancy when engaging in physical activity. In general, exercises have a beneficial effect on muscles, reduce pain symptoms, prevent you from gaining extra pounds, and prevent the occurrence of stretch marks.

If there are no contraindications, the doctor may recommend a set of exercises depending on the stage of pregnancy and other signs. The longer the period, the harder it is physically for the woman. The abdomen increases in size and becomes heavier, which leads to to discomfort and unpleasant symptoms.

Contraindications and precautions

In the third trimester, exercises are of a special nature:

exercise has a more relaxing effect

should not include sudden actions or jerks.

The amount of relaxin and progesterone in the body increases, which somewhat softens the ligaments and requires the expectant mother to be especially careful during training. Gymnastics should help return the body to its previous tone, ensure mobility and elasticity of bones and joints, and relieve swelling, pain in the back and lower back. Doctors assure that exercise for pregnant women in the 3rd trimester especially helps not only the mother, but also the baby.

If the expectant mother is in excellent physical shape, then the baby in the womb is comfortable and develops accordingly. The main task is preparation for childbirth, the ability to breathe correctly. Classes and exercises can be performed in the comfort of home, or in specialized rooms at antenatal clinics. Also useful are water treatments in the pool, water aerobics, yoga, Pilates.

Pregnancy is not the time to set sports records and marathons. All exercises of the expectant mother should be a pleasure, not a burden. There should be no side symptoms: dizziness, migraine, fatigue, increased blood pressure, malaise. You should be comfortable during and after exercise. In case of any attacks of pain, symptoms of hardening of the uterus or the abdomen and abdominal cavity, immediately stop exercising and consult a doctor.

Precautionary measures:

traumatic sports are prohibited
stretch carefully
Sharp jumps, turns, fast running, bending, and heavy lifting are unacceptable.

There are video tutorials online that you can do at home yourself and at a convenient time. Basically, all exercises can be performed in the following positions: sitting, on all fours or standing against a support. It is advisable to do exercises in the first half of the day. Half an hour of training is enough.

Set of classes

Breathing exercises

Gymnastics will help keep your body in good shape and prepare for childbirth. You need to approach classes wisely, following specific rules. Don't allow negative thoughts to depress and upset yourself. You need to set yourself up for a successful pregnancy outcome.

Exercises based on training in proper breathing will promote relaxation and help reduce pain during labor and make childbirth easier. The most common breathing exercises for expectant mothers will help save energy and have a beneficial effect on the body and the baby. A very important point: you cannot hold your breath so as not to harm the child.

Trains separately diaphragmatic breathing. You can take full, deep breaths in and out through your nose, placing the palm of one hand on your chest and the other on your stomach. As you exhale, the chest should be motionless, and the stomach should move. During contractions, people are often told to breathe like a dog. You can practice in advance, sitting on a fitball or ball. You need to breathe through your mouth, imitating the rapid breathing of a dog on a hot day. Breathing should be fast and shallow. And then switch to deep breaths and exhalations.

It is useful to master “push” breathing. You need to inhale the air slowly and deeply, hold your breath for a couple of seconds and exhale smoothly. You can alternate between one deep exhalation and two small inhalations. Learn to relax, so that you can then relax between attempts and contractions, gaining strength for the most crucial moment.

Fitball

In the third trimester of pregnancy, you can use light dumbbells (1 kg) and a fitball. The most successful exercises can only be selected by a specialist on a personal basis. Exercises with a ball (fitball) will help a woman support the muscles of the buttocks, as well as the muscles of the arms, legs, back and chest.

A healthy baby will be born, and the woman will soon be in excellent shape. Many women believe that such seemingly beneficial loads can harm the situation.

Carry out the exercises 10-15 times: Leaning your hands on a fitball or on the back of a chair, you need to slowly squat. Your back should be straight and your heels should not lift off the floor. Many women do a squat with their legs spread wide. You need to sit on the ball so that your feet are the width of your pelvis. In this exercise you will need to make circular movements with your pelvis.

Cross your arms over your chest, hold them in front of you or lean them on the ball if you can’t maintain your balance. Sitting on a fitball, gently swing one by one to the right, then to the left. The final and decisive 3rd trimester of pregnancy is the most exciting and hectic for a woman.

You shouldn’t exhaust yourself with training and force yourself to walk. It’s great if the expectant mother led a healthy lifestyle before.

Despite all the delights of the pre-holiday mood, moral preparation for the birth of a baby must necessarily accompany physical preparation. To strengthen the pectoral muscles, you need to squeeze the ball with your hands. Since the weight of the unborn baby is constantly growing, the uterus stretches accordingly and begins to put pressure on the diaphragm (shortness of breath appears, the inability to take a deep breath).

You need to sit on the fitball and take turns bending your arms, holding them lightweight dumbbells. You can also lie on the ball with your feet shoulder-width apart. By rolling in different directions, you can strengthen your leg muscles. It is effective to perform turns on a fitball. To do this, sit on the ball and turn to the right, placing your left hand behind your right leg. Also back.

The muscles will be stretched and trained. Can be performed without a ball. Stand on your feet, spread them shoulder-width apart, bend over so that you can roll the fitball with your hands without loading your shoulders. To avoid varicose veins, exercises while lying on your back are effective. You need to put each foot on a fitball. And then roll it or perform circular movements.

Run

If a woman used jogging before, before the 27th week of pregnancy, then she can continue it in the absence of health problems and discomfort. It is necessary to reduce the duration and intensity of running. Doctors consider it inadvisable to start practicing this sport, even at an easy pace, in the last stages of pregnancy.

Positional gymnastics

Positional gymnastics is useful, which will strengthen the muscles of the abdominal cavity, pelvis, spine and perineum to make the difficult and complex process of childbirth a little easier.

This is the cat pose. The woman gets on all fours, arching her back and pressing her chin to her chest, and then stretches like a cat, bending lower. The “Butterfly” exercise involves sitting in a Turkish pose with your legs folded in a Turkish style, feet facing each other, hands on your knees. You need to do a little stretching, pressing your palms on your knees, reaching maximum descent. There shouldn't be any pain.

You can do small twists of the torso. Kegel exercises for expectant mothers- an important part of the complex of preparation for labor. They can make the vaginal muscles elastic and strong. They can be used both standing and sitting: rhythmically tense the muscles of the perineum, as if holding urination, and after a couple of seconds relax. In the third trimester of pregnancy, that is, from 27-29 weeks, the female body has to mobilize.

You can tense and relax your muscles using different techniques: making a “wave”, sticking them out, increasing or decreasing the pressure.

Hiking

Walking is one of the best and most accessible exercises for this group of women in the third trimester of pregnancy. Walking in the fresh air, in the park or in the forest, not only compensates for the strain on the muscles, but also saturates the body with oxygen, gives positive emotions and improves mood.

Reasonable and moderate physical activity will only be beneficial. By performing special techniques, you can improve your health, keep your body in good shape, be cheerful and cheerful, full of energy, and also prepare your body for childbirth. Consultation with a gynecologist is required. You need to monitor your diet: it should be balanced and complete so that your body does not need any vitamins or useful elements. You need to exercise in loose and light clothing that will not restrict movement, interfere or cause discomfort.

Exercises in the 3rd trimester of pregnancy