Pregnancy is the main time of becoming a woman and transferring her to the rank of mother. This time is not worth spending a day in bed, but you can just find your niche activity. Easy physical exercise can be in yoga, in work with fitball, aerobics, swimming, etc.
Today, the gymnastic ball - fitball - takes the lead in preparing a woman for childbirth, as well as supporting her physical shape during pregnancy. Remember, in the first trimester, you have to be very careful with any physical activity. The exception is those people who were actively engaged in sports before pregnancy.
Charging for a fitball for pregnant women
Gymnastics for pregnant women on fitball, like any other training, begins with a warm-up. After all, we are responsible for the little man inside us and we need to warm up all the muscles so as not to get even minimal injuries, tears and stretch marks. A little bit like, changing fast paced to slow. Also alternately go on socks, heels and do rides from the heel to the toe. You can sit down no more than five times. Pay special attention to breathing, it must be calm and deep. During this warm-up, you can hold your breath for no more than three seconds while exhaling and inhaling.
Exercises for pregnant women on fitball
Let's start with the exercises on the fitball for the back. To do this, sit directly on the ball, holding on to something, and start moving, changing the position in the lower back (drawing the figure-eight, forward-backward, right-left). This exercise is done at least ten minutes daily.
Fitbol during pregnancy is necessary for many muscle groups. So, there is a whole series of exercises that will help future mothers to strengthen the muscles of the legs and buttocks. Tell you about the most effective. So, lying on your back, put one foot on the fitball, the second imitate riding a bike, first one way, then the other. Change the position of the legs in no more than 6-8 repetitions. Staying in a prone position, bend the left leg in the knee, lifting it, make sure that your lower leg is parallel to the floor. In this position, perform slow circular movements of the foot.
To strengthen the arm muscles, sit straight on the fitball, make sure that the waist does not bend. Taking dumbbells in your hands, raise one or the other arm alternately to shoulder level. Such repetitions up to 10 times with each hand. If it became difficult for you to keep your balance, and this happens more often in the last month of pregnancy, blow the ball off a bit.
The same starting position, it is only necessary to spread your legs widely and lean forward slightly. One hand for the rest put on the thigh, the second bend at the elbow about 90 degrees. To perform the exercise, bend and unbend the elbow joint. After making 8-10 times, change your hand.
Charging on fitball is not too difficult to strengthen and the muscles of the chest:
- sit in Turkish, take the fitball in your hands and try to squeeze it as hard as possible. At the same time, keep your elbows parallel to the floor. Do 10-15 repetitions;
- now we again sit on the fitball, we hold the back straight, in the hands of the dumbbells in front of us. We spread our hands to the side and return to the starting position, make sure that your elbows do not bend. Also, no more than 15 repetitions.
A couple of words, before we go to another set of exercises, I would like to give jumps on fitbole. This kind of action will sufficiently numb you the process of passing fights. It is possible to vary the exercises in different ways, starting from pelvic swings, ending with the same leaps.
Exercises on fitball after childbirth
As you understand, fitball is a universal ball that is suitable for people of any age. So, it is very convenient to deal with him after childbirth. Elementary, even shake the baby can be sitting on fitbole.
For example, a couple of exercises:
- Lie down on the ball, which will be under the waist, hands behind the head. In such a position, make turns of the trunk to the right and left. Do not rush anywhere. This action well trains the pelvic muscles;
- push-ups from the floor, knees at the same time put on the ball. We do not bend the back. With each following repetition, try to go down as low as possible.
By and large, those exercises that you did during pregnancy, you can use after childbirth. The main thing is to control the load on your body.