Despite the fact that doctors strongly recommend performing special simple exercises in the early stages of pregnancy, many women refuse them. Some argue that there is not enough time, others complain about excessive workload at work, but most often the reason is much simpler - banal laziness. But the implementation of the simplest complex, which takes only 10-20 minutes, will help not only to rebuild the organism easier for innovations, but also to avoid painful toxicosis and even to facilitate delivery.
What exercises can you do pregnant in the early stages?
The permitted exercises for pregnant women in the first trimester are not particularly complex or diverse. In this period, on the contrary, you need to be very careful, avoid training on the press, any kind of jumping, and lifting weights (including going to the gym). Such loads can lead to active contraction of the uterus and termination of pregnancy.
Fitness for pregnant women: Exercises
But you can not give up the load at all, it is only necessary to perform the recommended physical exercises for pregnant women in the first trimester. For example, the following exercises can be included in the complex:
- Breathing exercise (relaxation). Stand exactly, feet parallel to each other, legs at the width of the pelvis, hands freely along the body, head to be pulled up, the stomach is pulled up, shoulders straightened. In this position, perform sighs according to the rules of pilates: as if there is a balloon between the ribs, which is actively inflated on inspiration and descends on exhalation. Repeat 10 times.
- Strengthening the muscles of the chest. Insert exactly, shoulders spread out, legs shoulder width apart, arms at chest level bent at elbows, palms connected. Inhale and press your palms against each other, then exhale, direct the brush to the chest, while keeping your hands in a tense position. Relax. Repeat 8-10 times.
- Exercise for pregnant women for the buttocks (strengthening the pelvic muscles). Stand up straight, legs bent at the knees on the width of the shoulders, hands on the front surface of the thigh. First slowly rotate the pelvis to the right, describing the circle, then left. Repeat 5 times.
- Exercise from potential stretch marks on the abdomen (for oblique muscles). Stand up straight, legs together, hands in the sides. One leg bend at the knee, and standing on the second, set the foot forward, then to the side and back. Repeat the exercise 5 times for each leg.
- Exercise for the muscles of the back and legs. Sitting on the floor, straight legs spread apart, put your socks on yourself, arms spread apart parallel to the floor. On inhaling, twist the body in one direction, on exhalation take the starting position, on the next inspiration - curl in the other direction. Repeat 5 times in each direction.
- Relaxing stretching exercise (such physical exercises during pregnancy should in no case be ignored!). Sit with your legs tucked under you, buttocks touching your heels, pull your arms forward, try to touch the forehead with your forehead. Stretch your arms forward slowly, then relax. Repeat several times. The pose is recommended for completing the complex, and for resting between exercises.
What exercises can be done during pregnancy, depends not only on the period, but also on your well-being. If during execution you feel discomfort, then the exercise must be stopped and replaced by another.
In addition, do not forget that exercises for pregnant women in the first trimester should be easy, but this period lasts only 14 weeks. After this period, you can afford a more substantial load (for example, exercises for pregnant women with dumbbells, which are allowed at later dates).