Set of exercises for pregnant women in the first trimester"

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Pregnancy is not the ban of active lifestyle. Some restriction of physical activities surely is present, but if there are no indications for health reasons, future mother can do fitness all term of pregnancy. In the first trimester to avoid threat for formation of a fruit, classes are given in the sparing mode, previously having consulted with the gynecologist. The respiratory gymnastics, relaxation receptions will prepare mother and future kid for the forthcoming childbirth.

Advantage of sports activities at pregnancy

Positive emotions — pledge of the birth of the healthy kid. Correctly picked up complex of physical exercises gives many positive effects:

the female body on the first weeks accepts a fruit as a foreign matter therefore in the first trimester of pregnancy there is a natural decrease in immunity. Sports activities will strengthen a maternal organism, will protect from catarrhal diseases;
active lifestyle accelerates exchange processes, blood supply of all bodies improves, future baby gains necessary amount of oxygen and useful substances;
toxic waste products are more intensively removed. Many future mummies noticed decrease, and even absence of toxicosis in the first trimester at fitness classes;

Whether you know? At physically active women the childbirth takes place about 30% quicker.

blood pressure is normalized: correctly picked up sports exercises improve blood circulation, strengthen vessels, reduce the probability of manifestation of hypotonia and hypertension;
the fitness helps to strengthen muscles of a stomach and legs, to keep them in a tone. The possibility of emergence of extensions decreases;
the reasonable set of exercises will help to reduce dizziness, even absolutely to exclude it;
moderate physical exercises will help to remain in shape and will prepare for the forthcoming childbirth, will reduce risk of Cesarean section.

Contraindications

There are medical indications forbidding sports activities. It is necessary to exclude gymnastics at:

risk of termination of pregnancy;
possible uterine bleedings;
chronic renal failure;
liver diseases;
existence in the anamnesis of dying down of a fruit;
heavy hypertension.

Preserving the growing organism, it is possible to replace fitness with foot walks, trips to the nature.

Important! Before occupations the consultation of the gynecologist is obligatory. The expert will help to pick up the correct gymnastic complex bringing a maximum of benefit and pleasure.

Occupations for pregnant women in the first trimester

The first trimester — time of formation of a fruit. On early terms there is a pregnancy failure threat. The physical education for pregnant women during this period considers possible risks. Jumps are excluded, intensive inclinations back, performance of exercises lying on a stomach.

Exercises for young mother are discussed with the doctor of clinic for women, the experienced fitness trainer. It is better to be engaged in the morning. The morning exercises will improve the general state, will load with cheerfulness and energy for all day. Supporting a physical state in a tone, the pregnant woman strengthens at the same time and health of future kid.

Breathing exercises

Natural important function of an organism — breath. The first trimester — the most stressful time for future mummy. The organism gets used to a new state, there is a hormonal reorganization.

The respiratory gymnastics will serve as at the same time relaxation and improving means. It is correct to breathe — the important ability helping to relax, calm down, have a rest between fitness exercises. At the same time the organism of mother and child is enriched with oxygen, the cardiovascular, endocrine system works better.

Occupations for a training of breath have to become an independent daily complex.

Learn how to be engaged at pregnancy in different types of exercises: kallanetiky, water aerobics, shaping, Kegel's exercises, on a fitball, in gym.

Are engaged for half an hour in stages:

warm-up (quarter of hour);
breathing exercises (10 minutes);
relaxation after classes (up to fifteen minutes).

Warm-up are carried out sitting or standing:

Slowly lifting and lowering shoulders, alternate a breath and an exhalation.
Inhale, having caved in back. On an exhalation straighten shoulders and a thorax.
Rotation by shoulders up-down on a breath exhalation.

Breathing exercises carry out, serially including different sections of a respiratory system:

Slow breath, filling a thorax. Gradually exhale, releasing the top zone.
Involving air a nose, fill the lower zone, breathe a stomach, sticking out it. Exhale through a nose or a mouth. Thus, the diaphragm falls and rises.
Step breath. A slow breath a nose, a breath delay for several seconds. Quiet exhaled with the subsequent delay of breath for two-three seconds.
Intensive breath through a mouth, being on all fours.

Important! Dizziness, darkening in eyes — the evidence of too deep breath. It is necessary to reduce intensity of gymnastics.

The gymnastics for a respiratory system is carried out, gradually increasing the number of exercises.

The weakening stage — lying on a back (no more than five minutes), sitting in a convenient pose breathe quietly, measuredly. It is possible to present the sea coast, walk on the park, other pleasant moments. Relaxation breath calms nervous system, has the weakening effect, takes off fatigue and tension.

Complex of breathing exercises for pregnant women: video

Articulate warm-up

Warming joints before the main complex of gymnastic exercises, prevent stretchings during exercises.

Rate of movements average. Warm up joints from top to down with circular motions: a neck — a humeral belt — elbow joints — wrists — a belt — pelvic connections — knees — feet. Carry out movements of 5-8 times.

In the first trimester the female body did not manage "to understand" completely presence of the kid at mother's womb yet therefore rotary motions around coxofemoral joints need to be carried out at moderate speed, without being zealous with the number of exercises.

Learn, it is possible to eat such fruit at pregnancy: lemon, orange, tangerine, grapefruit, pomelo, banana, feijoa, pear, apple, avocado, fig, quince, kiwi.

Exercises for all body

The morning exercises will bring benefit at all stages of "interesting" situation. In the first three months the classes are given every other day 30–40 minutes. Occupations alternate by the principle: a permissible load — the weakening breathing exercises. Moderately train all groups of muscles. Approximate complex of morning exercises of future mother:

To rise directly, having leaned against a wall a nape, shoulders and a waist. To part hands in the parties at right angle, all surface concerning a wall. To lift and lower hands, without tearing off from the wall plane. To return in a starting position.
From a standing position: to close hands on a nape. Slowly squatting, to record situation for twenty-thirty seconds when knees and hips appear at an angle 90 degrees. To return an initial position. To carry out slowly, without allowing breakthroughs.
To kneel, to rest hands against a floor before itself, the neck — on one line with a backbone (pose of "cat"). To hang the head down, smoothly rounding a back. To return slowly to an initial position.
Lying on the right side, to connect heels of legs, having bent them in knees. Having recorded position of a foot, to raise the bent leg on comfortable height. To carry out exercise smoothly, without allowing sharp movements. To turn over on the other side, to repeat movements. Basin when performing exercise does not move.
To slowly lift a basin from a prone position on a back, having bent knees and having stretched hands on the parties. In the top point to be late most long (up to 1 minute). To lower a basin on a floor (quietly, without allowing sharp movements).
On start to adopt the provision "kitty". To relax buttocks, observing uniform breath, to tighten a belt to a backbone. Hips on the place, the basin moves.
To lay down on a back, having bent legs in knees, a foot exactly on a floor surface. To make breath, filling and releasing a stomach, trying "to bring up" him to a back. To hold the breath for several seconds on an exhalation. To return to an initial position.

Pay attention to a complex of physical exercises for pregnant women.

Each exercise repeat admissible number of times, without getting tired, without sharp movements. Breath is quiet, smooth.

Extension

The first trimester — a stage of preparation of an organism for all course of pregnancy. It is important to consider factors at which future mother feels most comfortably: correct load of muscles and joints, measured breath.

Whether you know? By the end of the first trimester at the kid handles, legs are created. It is possible to consider features. The child actively moves.

The extension during this period is directed to the general strengthening of muscles, relaxation. Carry out simple exercises:

Sitting, to cross legs: to extend the right hand up, to bend slowly to the left, to lean the left hand. The same to the right, emphasis on the right hand. To execute five times.
Sitting, hands are taken away back. To stretch, lean slightly on hands. To repeat 5–6 times.
Lying on the right side, the right leg is bent, left gradually to raise 5–7 times. The same on the left side.

Simple sports exercises will help to reduce the probability of extensions of muscles of a stomach, to keep a body in a tone.

Rules of performance of physical exercises

Physical education — the reliable companion of future mummy and child. However it is worth remembering simple rules which observance uberezhyot from the unpleasant moments:

To be engaged moderately, without allowing strong fatigue.
If exercise brings discomfort, to exclude it.
The best time — morning, in one and a half-two hours after a breakfast.
It is obligatory to maintain temperature balance: sportswear has to be free, not holding down the movement, is made of the "breathing" fabrics. At high temperatures of air it is better to give classes in well aired room.
The complicated breath — sign of oxygen starvation of the kid. It is better to replace sports exercises with walk in the fresh air.
During possible "critical" days it is better to exclude charging. Physicians diagnosed high percent of abortions during this period.
Respiratory gymnastics on relaxation — the best way to receive a positive charge for all day.

In each trimester the features of physical occupations, learn how it is worth being engaged in the second trimester, in the third trimester.

The reasonable physical education during pregnancy is obligatory in the absence of medical restrictions. Under the leadership of the doctor, the experienced trainer of exercise will bring benefit to mother and future kid, contributing to his full development for nine months.