Exercises for pregnant women in the third trimester are simply necessary: the active preparation of the body for childbirth begins and the body weight of the expectant mother is significantly increased, making the muscles and spine in need of regular physical training. During this period, absolutely all exercises that could be performed in the first and second trimester of pregnancy are allowed, but it is best to give preference to different sedentary options.
What physical exercises can I do for pregnant women?
If you performed exercises at earlier times, then you already know what exercises you can do during pregnancy and which ones you can not. To the list of forbidden are jumping, running, ball games and other activities that can strike the stomach. In the third trimester of all the diversity should focus only on those exercises that you can perform sitting. It is safer to stay on the options with a fitball or perform complexes, sitting on a soft pillow.
Exercises for weight loss for pregnant women are not always safe, besides the weight gain in this period is a natural feature of the female body. Now it is better to strengthen the muscles, and lose weight after the birth. But not forgetting about physical activity now, it will be easier for you to put in order the figure after the birth of the baby.
Exercises on fitbole and without it for pregnant women
All exercises for the back for pregnant women are recommended to perform sitting on fitbole. Because it allows you to reduce the burden on the spine and ease the burden on the body. However, if you and the fitball have not made friends and sometimes fell from it, it is better to pick up similar exercises without the ball, because any falls and jumps are harmful to you and the baby.
If you are used to fitball, then you can safely perform a complex of exercises for pregnant women for the 3rd trimester:
- Warm-up: head turns. Sit on the fitball, straighten your back and slowly turn your head to the sides. Perform 10 times.
- Warm-up: twisting of the spine. Sit on the fitball, straighten your back, spread your arms to the sides parallel to the floor. On inspiration, turn the body to the side, on exhalation return to the starting position. On the next breath, believe the other way. Repeat 5-6 times for each direction.
- Exercise for the back for pregnant women. Sit on the floor "in Turkish", keep your back straight, straight arms spread out to the sides, touch the floor with your fingers. Inhale, raise your right arm and lean to the left. Place the other hand on the floor near the knee, slightly bent at the elbow. Hips hold on the floor, perform the exercise slowly, feeling the stretching of the muscles. On exhalation, return to the starting position. Repeat 5 times for each side.
- Prevention of varicose veins (a useful exercise for pregnant women in later periods). Sit on the fitball, feet shoulder width apart, back straight, hold the ball by the hands. On exhalation tear off only the heels from the ground, on the inspiration - put the whole foot. On the next exhalation, tear off only socks from the ground. Repeat 10 times.
- Strengthening the muscles of the pelvis and the inner side of the thigh. Lean the fitball against the wall, sit, lean back on him, pull your feet to him, leaning against each other. Be seated put your knees on the floor, gently pressing them with your hands. Perform the exercise slowly, 5-6 times.
- Final stretching. Sit with your legs tucked under you, touching the heels of your heels, pull your arms out in front of you, aim to touch the forehead with your forehead. Stretch forward to your arms and relax. Repeat 3-5 times.
Particular attention during this period should be given to exercises for the back during pregnancy, as a sharp increase in body weight adversely affects the health of the spine. Exercises for pregnant women in the 3rd trimester will help you maintain a positive attitude, easily pass through childbirth and soon return your figure.