Is it possible for a pregnant woman to play sports? Physical activity during pregnancy: what is useful, what is allowed and prohibited

Is it possible to play sports during pregnancy? Pregnancy is a time when a woman’s body experiences increased stress. And there is another serious test ahead - childbirth. Cope with the restructuring of the body, strengthen muscles and improve mood moderate physical activity will help. Properly selected exercises will make this difficult and wonderful period of life less difficult and will be useful for both the expectant mother and her baby.

About the benefits of physical activity

Several decades ago, gynecologists believed that in order to maintain pregnancy and have a successful birth, a woman needed complete rest. However, today opinions have changed. Bed rest and severe restrictions are necessary only in cases of pathology. Healthy pregnant women should include moderate physical activity in their daily routine. Professional athletes and women who often visit fitness gyms also do not need to change their lifestyle and give up sports during pregnancy.

Sports and fitness during pregnancy will help:

• strengthen muscles, ligaments and joints;
• cope with minor ailments (insomnia, flatulence);
• improve blood circulation, help avoid problems with blood vessels;
• reduce the number of stretch marks on the skin;
• prepare the body for future childbirth;
• improve your mood, get rid of depression.

Sports doctors and gynecologists note that women who practice moderate physical activity throughout pregnancy they give birth much easier and restore their figure faster.

Despite the obvious benefits of sports during pregnancy, Some types of exercise are not recommended for pregnant women. If you were successful in these sports before pregnancy, take a break and switch to less dangerous options. You need to exclude sports from your fitness schedule associated with jumping, heavy lifting, risk of falls.

In the list of exceptions:

• equestrian sport;
• skates;
• skydiving;
• snorkeling and diving;
• diving;
• marathon and sprint races;
• alpine skiing and snowboard;
• cycling;
• basketball and volleyball;
• weightlifting.

For those who prefer working out in the fitness room, should be excluded: high-impact aerobics, exercises on a step platform, running on a treadmill, exercises on an exercise bike, sports dancing with complex choreographic elements.

In some cases, it is not necessary to completely exclude, but load limitation. For example, instead of running, you can walk on a treadmill or stepper; when doing strength training, reduce the load or use lighter dumbbells and weights.

Pregnant women benefit from not too intense exercises that are not aimed at improving sports uniform, but to develop endurance.

The most useful are:

• breathing exercises;
• yoga;
• swimming and water aerobics;
• Pilates;
• walking at a moderate pace;
• gymnastics on fitball;
• exercises with light dumbbells;
• exercises on simulators, developing arms, legs and chest.

To avoid unnecessary stress, It is recommended to exercise in a bandage. Pregnant women with vein problems should include this in their sports equipment. elastic support bangs and knee socks. During training, you need to drink still, clean water. It is recommended to take frequent breaks and monitor your heart rate using special sensors.

When choosing sports activities, you need to focus on the woman’s physical form, her preparedness and personal preferences. For those who have never played sports, you need to start very carefully. Experienced athletes can afford more. Before classes, it is better to consult with your doctor.

1. heavy loads are dangerous. It is recommended to choose moderate loads, avoiding overvoltage. You can do breathing exercises, yoga (without complex asanas), swimming, walking, and do exercises with light weights for your legs and arms. For those who have never exercised, training with a heart rate monitor is recommended in the early stages of pregnancy. Pregnant women need loads at a lower level; as the heart rate and breathing rate increase, the intensity of the exercises must be reduced.
2. much more favorable for sports activities. Your fitness repertoire can be expanded by including aerobic exercises that strengthen muscles, ligaments and joints. Exercises on the floor are useful to ease the stress on your back. Water aerobics, swimming, and skiing on flat terrain are highly recommended. Light jogging is possible with mandatory monitoring of pulse and breathing. It is worth giving up abdominal exercises, various jumps and exercises associated with abdominal tension.
3. It is necessary to avoid intense stretching, bending and twisting of the body. It is recommended to focus on exercises for the arms, legs, neck, and spine. Exercises on a fitball are very useful, relieving tension from the back and legs. Fitball is great for training internal organs and balance, helps prepare for future births.

In some cases, exercise is possible, but constant supervision by a doctor and reduction of stress to a minimum are required.

TO relative contraindications may include: sudden fluctuations in weight, unstable blood pressure with a threat of increase, risk of bleeding, a history of several abortions or premature birth, .

Video about exercising during pregnancy

Anyone who wants to know more about sports activities during pregnancy should pay attention to the video. Experts will clearly explain what you should bet on and what loads it is better to avoid. Recommendations are given on training intensity, nutrition and other important points.

No one doubts the benefits of sports for women. Thanks to regular physical activity, your health improves, your figure acquires the desired contours, and your performance increases.

But during pregnancy the situation changes dramatically. Very often, a pregnant woman does not know what to do: either immediately abandon any training, or continue exercising at the same pace. Therefore, the expectant mother should have an idea of ​​what exercises are acceptable during pregnancy and which ones are best avoided.

Moderate exercise helps reduce symptoms, strengthens a woman’s body, and normalizes metabolism, but some types of exercise can pose a danger to the fetus.

Sports

Before deciding whether to engage in a particular type of physical activity, you should find out about possible contraindications and features of training during pregnancy.

advice Although most exercises and sports are not dangerous for a pregnant woman, some of them are better to forget about for now.

Prohibited

You should avoid the following types of physical activity during pregnancy:

• horse riding;
• skiing and speed skating (associated with a high risk of falls and injuries);
• weightlifting;
• rowing;
• high and long jumps;
• high-impact aerobics with intense jumps and bounces;
• cycling;
• intensive training on strength training machines;
• any types of martial arts;
• exercises involving somersaults and body rolls.

Acceptable

At feeling good expectant mother you can continue to practice for a while certain types sports, while reducing the usual load by 20-30%.
During the first months of pregnancy, the following types of physical activity are allowed::

• dancing;
• shaping;
• aerobics (with the exception of some types of exercises related to jumping).

additionally Many fitness centers have developed special sets of exercises for expectant mothers, but before starting classes, you should consult your doctor about possible contraindications.

Finally, some types of physical activity are very beneficial for pregnant women, so they can be performed throughout the entire period of pregnancy.

• Swimming(except ski jumping). During your stay in aquatic environment The load on the spine is reduced, all muscle groups are gently trained, and the well-being of the expectant mother improves.
• Yoga(with the exception of rather complex asanas, in which the legs are higher than the level of the head or the load on the abdominal muscles increases) – promotes mental and physical relaxation of the body.
• Pilates– develops and strengthens the muscles in the pelvic area, improves blood supply to the fetus and.
• Fitball(exercises performed on a special big ball) – helps to reduce, improves well-being, reduces.

In addition, it is advisable to pay attention to special therapeutic exercises for expectant mothers - it can be performed under the guidance of an instructor in classes in special groups for pregnant women.

Sports in early pregnancy

During the first months of pregnancy, when playing sports, you should pay attention to the following recommendations:

• You need to exercise regularly (the best option is three times a week);
• you should start exercising a few hours after eating;
• the body should not be allowed to overheat, since the unborn baby does not yet have its own thermoregulation system;
• It is recommended to perform breathing exercises to help saturate the body with oxygen;
• during the first trimester, cardio exercise is contraindicated, since during this period the load on the pregnant woman’s heart is already increased;
• If you experience pain or discomfort in the abdominal area, it is better to avoid doing physical exercises.

additionally If there are contraindications to playing sports, you should not be upset. Sports during pregnancy can be replaced with regular walks in the fresh air, which will help maintain the body’s activity at a sufficient level.

Conclusion

Before you start exercising, you should definitely consult your doctor. Of course, if there is a threat of miscarriage or premature birth, any exercise will be prohibited, but in conditions such as high blood pressure, arrhythmia, endocrine disorders, the doctor may allow exercise subject to strict monitoring of the condition of the body and the woman’s well-being.

Many women lead an active lifestyle and play sports. Even during pregnancy, they do not want to give up the workouts that have already become familiar to them. But responsible women understand that they now carry their baby under their hearts, so they must think not only about themselves, but also about him. Naturally, they wonder whether it is possible to exercise during pregnancy.

Why is sport useful?

If there are no health problems in the early stages, sports during pregnancy will be beneficial.

1. It increases resistance to infections, improves metabolism, and normalizes the functioning of all body systems.
2. If you do exercises regularly, you will reduce the risk of possible complications after childbirth, the likelihood of ruptures, and the pregnancy itself will proceed much better.
3. In the early stages, if a woman moves little, stagnation may occur in her body.
4. In order for the fetus to develop well, little physical activity is necessary. They improve blood circulation and cell nutrition. Therefore, the fetus does not lack nutrients and receives a sufficient amount of oxygen. What sports can you do during pregnancy?
5. If you choose the right type of training, you will not have morning sickness or morning sickness. A trainer will help you create an individual schedule.

What physical activities should you avoid?

What type of load can you train the body? Not all sports are allowed during planning and pregnancy.

• It is forbidden to jump with a parachute, practice karate, boxing, and horse riding. This is explained by the fact that such activities are very traumatic and pose a risk to the fetus.
• It is strictly forbidden to ride a bicycle, ski, jump, do dance aerobics, run long distances, or dive into water.
• Any exercises that provoke abdominal tension, stretching, or involve swinging and bending are contraindicated.

What can you do?

1. The health of expectant mothers will improve if they walk more. This is the most accessible load, which is also beneficial for the fetus. You can start at the beginning of planning. You need to walk at a leisurely pace, several times a day. For walks, it is better to choose quiet streets, parks and squares. But do not forget that you need to take care of comfortable shoes and warm clothes so as not to catch a cold.
2. Doctors prohibit women from walking a lot and doing fitness classes who are at risk of miscarriage. They are prescribed bed rest, and any activity can lead to disastrous results.
3. Pregnant women benefit from walking on steps. Do this slowly so that you don't lose your breath. Be sure to breathe through your nose, you don’t need to open your mouth.
4. If you were actively involved in sports before pregnancy, then the intensity of your training should be reduced. And if you didn’t bother playing sports before conceiving a baby, you should increase the load gradually.
5. Especially useful for women in the position of aqua aerobics and swimming. In water, the muscles relax, the load on the spine is significantly reduced. All movements in water have a strengthening effect on muscles and improve blood circulation. After just a few sessions, the woman notes that her health improves significantly, swelling decreases, and her appetite returns. But it is important to ensure that the water in the pool is clean.

Yoga and gymnastics for pregnant women

• There are many types of yoga, and a trainer will help you master the complex for pregnant women. Exercise has a beneficial effect on both the well-being of the mother and the development of the fetus. The complex does not contain positions that need to be done on the back. The classes are aimed at teaching a woman how to breathe and relax correctly. When performing the procedures, you should not strain the abdominal muscles too much or overstretch the ligaments. If you do everything correctly, the baby will receive the oxygen he needs.
• Special gymnastics is another useful set of exercises. It is designed taking into account all the characteristics of the body of women who are carrying a baby. Exercises normalize the functioning of the respiratory and vascular systems, the heart, and strengthen the abdominal and pelvic muscles.
• During childbirth, the load on the perineal muscles is very large, so exercising on a fitball is useful - this is a large inflatable ball. Thanks to them, flexibility and strength will develop, back pain will decrease, and blood pressure will normalize.
• It is not forbidden to play tennis. But you shouldn’t get too carried away - training should not be intense. You cannot make sudden movements, jerks or jumps.

After 5 months of pregnancy, classes must be stopped.

What to consider?

Make sure that your workout clothes are comfortable and comfortable; they should not restrict movement. This also applies to shoes. If it's cool outside, don't forget about a hat and scarf.

Until the 8th month, you can give the body moderate loads, but after exercising you should stop. If, while doing the exercises, you feel unwell, dizziness, shortness of breath or muscle pain, then you cannot continue training.

Who is contraindicated for weight bearing?

If a woman has chronic diseases or illnesses that manifested themselves during pregnancy, then any classes can be carried out only after consultation with a doctor.

Contraindications include:

1. Purulent or inflammatory processes;
2. Chronic appendicitis;
3. Toxicosis;
4. Bloody discharge;
5. Polyhydramnios;
6. Kidney problems.

Is it possible to play sports during pregnancy? A question that concerns many women. The time has come when sports and fitness are back in fashion. But what if you become pregnant and don’t want to give up sports? It is worthwhile for a woman to understand which exercises will be beneficial during pregnancy, and which ones it is better to avoid altogether.

Sports during pregnancy in the first trimester

The first months of pregnancy are the most exciting for a girl. Of course, if she did not find out about her pregnancy at the end of the 3rd month, then all the excitement will give way to surprise, and maybe disappointment. In any case, children are happiness. Let's get back to sports. How will sports affect the fetus during the first trimester?

In fact, the system of “don’t shake the fetus inside yourself” has long been a thing of the past. An analysis of modern realities proves that moderate physical activity during pregnancy (not heavy sports, of course) significantly simplifies the course of pregnancy and has a beneficial effect on the well-being of both the baby and the mother. Moreover, the favorable result is only enhanced if you adhere to a healthy and active lifestyle from the beginning of pregnancy.

An important study carried out by scientists from Canada in 2011 demonstrated that pregnant women who constantly exercised from the first months of pregnancy significantly reduce the risk of preeclampsia in the 3rd trimester. In addition, in active women the process of childbirth proceeds faster and more painlessly, and the child will practically not suffer from hypoxia. Physical exercises during the period of bearing a child give strength and produce the hormone of happiness, which is so necessary at this time. In addition, if your weight was within the normal pre-pregnancy range and you have good health physical fitness, then while carrying a child you will not gain extra pounds.

However, you should not rush to sign up for fitness immediately after you find out that you are pregnant.

Sports during pregnancy: key rules for the first trimester

In order to physical exercise did not bring negative consequences for the woman’s body, they must be performed correctly. Here are the basic principles of proper exercise:

1. During the initial months of pregnancy, increased heart rate and blood pressure will be observed; for this reason, significant cardio exercises cannot be performed, since the heart operates in double mode.
2. Under the influence of relaxin, the ligaments soften and stretch, so you should not overdo muscle stretching exercises - they can become traumatic for the expectant mother and child.
3. You should not overheat your body, this will lead to disruptions in the child’s blood supply. Exercises when carrying a child must be planned from all sides: exercise in a dry, ventilated place, drink water, exercise in comfortable clothes.
4. You shouldn’t focus on your own state of health, no matter how strange it may sound. In the initial months of pregnancy, unsafe conditions can often appear when the pregnant woman does not feel negative changes. It’s better to play it safe and not engage in fitness until you visit a specialist and undergo an ultrasound.
5. If you have anemia, pregnancy with two or more fetuses, risk of miscarriage, bleeding, aching sensations in the lower abdomen - any exercise is contraindicated.
6. Take utmost care of yourself: if you are exercising outside, do not overcool yourself, try not to get sick during a flu epidemic. Immediately in the first months of pregnancy, immune strength drops dramatically, and diseases have a negative effect on the formation of the fetus. In addition, the choice of drugs for treatment is reduced to almost 2-3 types. Therefore, the best option is to exercise at home.
7. Try not to exercise with increased danger getting injured and falling down.
8. Select a specialist whom you will completely trust, consult with him regarding each exercise. A competent doctor will tell you which type of sport and exercise is suitable specifically for you.

Sports for pregnant women: weekly exercises

For those who were involved in sports before they found out about pregnancy, you should not give up this healthy habit. Pregnancy and exercise are very compatible. During pregnancy, you just need to slow down a little and reconsider your exercises. Different exercises are allowed in each week of pregnancy.

1-4 weeks:

Usually, at a given period of time, a woman may not even suspect that she is in interesting position. However, if you have doubts that you are pregnant, you need to reduce physical activity. The initial period of pregnancy is difficult, when all organ systems of the embryo are developing and excessive stress will not benefit the child. Sports activities in the fitness room to the point of exhaustion, long running distances, and alpine skiing are prohibited for a pregnant woman. At this point she needs to learn to rely on own strength and try to dose physical exercises taking into account your own situation.

4-8 weeks:

It is necessary to remove from regular exercise all types of activities that will overload the abdominal muscles. Bends, squats, and abdominal swings are not safe for the expectant mother. They can cause pregnancy to stop. You should try not to perform the so-called inverted positions: “birch tree”, “bicycle”, and the use of many yoga poses. Also, avoid exercises that require you to pull your legs toward your chest.

What will be useful during this period? Exercises in the pool are extremely beneficial - water aerobics, regular swimming. Engaging in aquatic activities (if there are no contraindications) is allowed throughout the entire period of bearing a child.

8-12 weeks:

After 2-3 months of pregnancy, figure skating amateurs and professionals will have to forget about roller skates and roller skates. Why? The ban is based not so much on the specific nature of the load, which will even be favorable, but on the fact that this type of sport can often be accompanied by falls and collisions, and this is very unsafe for a pregnant woman. Jogging will also not be the best good decision, but if your doctor sees no obstacles, then you can run, but with a reduced load and during the onset of the 2nd trimester. Tennis is a type of sport that can be practiced until the second trimester of pregnancy. During exercise, be sure to drink enough water, as the body loses fluid during exercise. You should not exercise immediately after eating or vice versa when you feel hungry. The optimal time for exercise is 2 hours after your morning meal.

12-16 weeks:

For a female athlete, clothing and especially shoes for physical education are important. Shoes should not be slippery. For certain types of activities, for example, aerobics, sneakers must provide good support for the ankle and foot. If you decide to do yoga, then wear socks to avoid slipping on the floor and falling. Clothing must be breathable.

16-20 weeks:

A pregnant woman is obliged, together with her doctor, to choose the best load for herself and the consistency of her activities. It is believed that 3 times a week will be the most optimal load, but for certain women this is not enough and they try to exercise daily. This can be done, but it is important that the exercises bring only pleasant sensations, and not fatigue and exhaustion. For those new to sports, the duration of the exercises does not have to last more than 30 minutes. If you are more into sports for a long time, then the duration of classes is allowed to be increased to 60 minutes.

How to understand that exercises carry a heavy load? If after doing the exercise you have an irresistible feeling of drowsiness, then your body is overtired. Symptoms of overwork are excessive sweating, pain and tension in any of the muscles, especially in the abdominal cavity and back, pulse more than 100 beats within 5 minutes after completing the exercises.

20-24 weeks:

At this time, many pregnant women go to the pool. Since the stomach is already increasing in size, the back muscles become tired from excessive tension. Swimming is good for relaxation and at the same time training all muscles. In water, the back does not feel such tension and rests, as the weight decreases by 6 times. In addition, water reduces the load on the joints and spinal column. You can go to the pool until the birth of the child, but you need to approach the selection of a suitable pool very responsibly. It is better to choose more expensive and high-quality pools, where you can be sure that the water is regularly cleaned (preferably NOT with chlorine), and how many people visit the pool (if there are few, good for you).

24-28 weeks:

While carrying a child, long walks in the fresh air will be very useful. Try to walk for at least an hour, as the blood will be actively filled with oxygen only after 30-40 minutes.

Currently, belly dancing is especially widespread and popular - belly dancing. If you are a fan or practice this sport professionally, you will not have to practice it during the 2nd and 3rd trimester. Movements during this period must be smooth and careful.

The combination of classes in the gym can also include those exercises that make it possible to help strengthen the muscles that are intensively involved in the birth of a child: the muscles of the pelvic floor, perineum, and peritoneum. For example, use Kegel exercises, they promote the development of intimate muscles. But before you start, you should consult your doctor.

28-32 weeks:

The closer you get to giving birth, the more restrictions appear in sports. In the 3rd trimester, you should reduce activity levels. It is allowed to return to intensive exercises 1.5 months after the birth of the child, and during this period they can be replaced by long walks in the fresh air.

32-36 weeks:

Towards the end of pregnancy and approaching childbirth, physical activity should be stopped. Doctors recommend learning to relax during this period. To do this, you can use yoga poses to develop flexibility and plasticity. Even if you have never done yoga, it’s okay.

36-40 weeks:

As a rule, during this period a pregnant woman is worried not about sports exercises, but about the upcoming birth of a child. Even your health will no longer allow you to exercise, since the body is preparing for childbirth: the uterus enlarges, and there is a greater load on the heart and spine. During this period, it will be very useful to perform only breathing exercises.

Principles of doing exercises at home

If a pregnant woman leads an active sports life, she needs to know about the basic rules for doing physical exercise. These include:

1. Physical activity should be regular and not spasmodic.
2. Exercises should not be started very actively and spontaneously. Also, they should not end quickly.
3. Be sure to listen to your body and condition. Not a single doctor in the world will tell you which activity will bring the greatest benefit to your body and in what quantity these exercises should be performed, except for your body itself.
4. You definitely need to monitor your own pulse. The maximum allowable heart rate should be 125 beats per minute.
5. In addition to monitoring your heart rate, be sure to monitor your breathing. As soon as you feel short of breath, stop.
6. When exercising, monitor your water intake to prevent dehydration. You can drink mineral water, but only without gases, every 15 minutes during physical activity.
7. During the summer, do not exercise in the heat, otherwise you will allow your body to overheat. This can cause problems with the health of the fetus. Your clothes should be made of breathable fabric, light and comfortable.
8. Be sure to take into account the fact that the floor in the room where you exercise must be non-slippery, since falling during pregnancy is extremely undesirable.
9. Change your positions more often so as not to create stagnation for the body. This can cause discomfort in the back and cause varicose veins in the limbs.
10. You must remember that your movements should not be abrupt and should not be accompanied by excessive stretching of muscles and ligaments. During pregnancy, stretching should be done carefully.
11. The pace of your studies must be acceptable to you. Listen to your own body, if you feel tired, stop.
12. If you experience weakness, dizziness, rapid pulse and breathing, or signs of bloody vaginal discharge, you should immediately stop all physical activity and immediately consult your doctor or any emergency room. You can even call an ambulance.

Of course, pregnancy and sports can be combined. But in order to understand what types of training could be carried out and under what loads, you should definitely consult a doctor for advice.

If you notice signs such as weakness, dizziness, difficulty breathing, or bleeding from the vagina, immediately stop exercising and contact any medical center for help and diagnosis of the child’s condition.

Pregnancy and sports are compatible things. However, you need to know exactly what exercises can be performed, at what pace and with what regularity. Your attending physician can help clarify the answers to such questions.

Pregnancy is a wonderful time to expect a baby. But joy can be combined with constant anxiety about one’s health and the condition of the child. Women ask questions: do they need to change their established lifestyle, what habits are useful in this state, and what is better to give up? We will talk about whether it is possible to play sports in the early stages of pregnancy.

Normal course pregnancy does not require restrictions motor activity. On the contrary, moderate physical activity prepares the body for childbirth and allows it to recover faster after it. Another thing is sports during early pregnancy. There may be some limitations here, which we will consider below.

Sports and their combination with pregnancy

In principle, playing sports in the early stages of pregnancy is not contraindicated. Especially if the woman is a professional athlete, and her body is accustomed to constant physical activity. Many sports women I am interested in questions: is it possible to run in the early stages of pregnancy, swim, lift weights? Here are the prohibited loads and undesirable sports:

• Those in which there are body shakes and vibration loads on the stomach. Most doctors do not recommend running during early pregnancy. Equestrian sports, diving, and wrestling are contraindicated.
• Lifting weights more than 4-5 kg ​​in early pregnancy is contraindicated. Violation of this rule is fraught with miscarriages, and.
• Traumatic sports. Skiing during early pregnancy, wrestling, skating, and team competitions are prohibited due to the risk of injury, including to the abdomen.

In the question “Is it possible to play sports in the early stages of pregnancy?” There are also contradictory points. For example, cycling. Domestic medicine considers pregnancy and cycling in the early stages to be incompatible concepts. European doctors, on the contrary, recommend such walks to expectant mothers. The following facts support the opinion of Russian doctors:

• the emergency situation on the roads leaves much to be desired, and there are few specialized bicycle paths in our country;
• an uneven road with bumps and potholes creates a dangerous vibration in a woman’s body;
• Driving in urban conditions under the exhaust fumes from many cars can only increase fetal hypoxia.

Where bicycle paths start directly from the house and parkland is close, cycling in fresh air at a moderate pace brings health benefits to the pregnant woman and her baby.

Sports for a pregnant woman: what to choose?

It’s worth mentioning right away that doctors identify several indicators under which, despite the desire to exercise, it is prohibited to do so. Early pregnancy and sports are categorically incompatible for the following conditions:

• abnormal development of the uterus;
• threat of miscarriage due to hormonal imbalance (ratio and estrogen);
• unfavorable medical history (pre-existing miscarriages or premature births);
• low tone of the isthmus (risk of miscarriage);
• from the uterus;
• placenta previa (threat of premature detachment during physical exertion).

Swimming

What sports can you do in the early stages of pregnancy? Despite many disagreements on this issue, traditional medicine clearly gives preference to swimming. The benefits of this type of physical activity:

• training the muscles of the back, abdomen and pelvic floor;
• strengthening the cardiovascular system, which is under increased stress in the condition;
• improvement of blood supply in all organs, prevention of varicose veins;
• Relieving stress from the back and spine, relaxing the body;
• respiratory system training.

Fitness

Many women are accustomed to monitoring their physical fitness and do not want to give up their usual exercises. They have many questions: is it possible to squat, bend, spin a hoop, dance in the early stages of pregnancy. If a woman has no health problems, then doctors do not prohibit fitness in the early stages of pregnancy. But classes in general groups have to be reconsidered: limit running, jumping, and abdominal stress. Therefore, it is better to go to a special group and study according to a specially developed program.

Gymnastics

What does gymnastics for pregnant women in the early stages include:

It is prohibited to combine fitness and pregnancy in the early stages in the following cases:

• any chronic disease in a woman;
• pathology of pregnancy;
• fetal pathology.

Ab exercises during pregnancy

It is not recommended to pump up your abs during early pregnancy in the traditional way. But the abdominal muscles are very important for normal pushing activity. Therefore, special exercises have been developed:

• In a standing position, move your heels 40 cm away from the wall. Lean towards the wall, hips flexing. Stay in this position for 5 seconds. The exercise is repeated 10 times.
• Lying on your side, raise your leg 10 cm from the floor, and lower it after 5 seconds. The leg should be straight. The exercise is repeated several times on each leg.
• In a supine position, alternate raising your legs about 20 cm from the floor (scissors with your legs).
• Doctors do not prohibit spinning a hoop. It is important to choose it correctly and not to overdo it.

Exercises in the early stages of pregnancy should be regular so that the body of the woman and baby gets used to the stress. Otherwise it will be unnecessary additional stress.

Dancing

Dancing is physical exercise, only more enjoyable and emotionally intense. There are restrictions on practicing in dance groups during pregnancy and are similar to those for other physical activities. There are special groups where, under the supervision of an experienced trainer, women perform only “useful”, correct dance movements.

1. Static exercises strengthen the spine, pelvic and leg muscles.
2. Upside down poses become a preventive measure against abnormal fetal position (pelvic, transverse).
3. All yoga exercises improve blood circulation, which is very important for the normal development of the child.
4. Breathing exercises of yoga practices increase the supply of oxygen to the fetus. Another benefit is practicing proper breathing during childbirth.
5. Many techniques remove the first half of pregnancy.
6. Normalization of mood. Women who practice yoga are more confident, calm and not subject to the changes characteristic of pregnancy.

Physical activity for unprepared women

If a woman has never been involved in sports and fitness, she will also benefit from physical activity during early pregnancy. They help prepare the body for the upcoming stress during childbirth, improve mood and have a beneficial effect on the development of the fetus. Exercises for pregnant women in the early stages include the following exercises:

• breathing exercises;
• cross step;
• body tilts left and right;
• bending forward;
• bend back;
• sun - rotation in the cervical spine, then in the thoracic, lumbar, sacral and coccygeal spine (the amplitude of rotation gradually increases, then in the reverse order with decreasing amplitude;
• foot gymnastics

You need to exercise regularly for 15-20 minutes a day. Deterioration of the condition during training is a reason to stop exercising and consult a gynecologist.