Gymnastics for pregnant women 30 weeks at home. Exercise during pregnancy

Rules for conducting gymnastics classes

The exercise complexes given below for pregnant women are supposed to be carried out at home, without the supervision of a physical therapy methodologist. Therefore, be very careful when doing the exercises:
- follow the rules of general safety (while performing gymnastics, the room should be spacious, without pieces of furniture in the middle, without sharp corners, without small rugs that can “move” under your feet, at a distance of 2-3 steps around you there should be nothing interfere)
- strictly follow the instructions for performing the exercises (take the correct starting position, perform the exercise with the indicated amplitude, do all movements smoothly, carefully and without jerking, repeat each exercise as many times as indicated and no more)
- clothing for classes should not interfere with you, it should be spacious enough so as not to hamper your movements, and at the same time not get tangled around the body. Keep in mind that you will feel warm or hot during physical activity, so don't wear too much. Wear sports shoes to prevent your feet from slipping on the floor.
- the room should be ventilated, avoid drafts.
- you can perform the complex 2 hours after a meal, or no less than 1 hour before a meal; Do not exercise in the morning on an empty stomach.
- gymnastics classes are carried out only when you feel well, if you are not very tired. You cannot do gymnastics in the following cases: increased body temperature, increased blood pressure, exacerbation of chronic diseases, acute general febrile and infectious diseases, purulent processes in any organs and tissues, pronounced early and late toxicosis of pregnant women, polyhydramnios, doctor’s contraindications, threat of miscarriage, severe fatigue and poor health, impaired coordination of movements. Before you start practicing on your own, be sure to get permission from your doctor! It's best to visit special classes in gymnastics for pregnant women, where your actions will be guided by an experienced methodologist and teacher. If you live in St. Petersburg, you can come to such classes with us, at the Yuventa adolescent reproductive health center (naturally, we work not only with teenagers, but also with adults).
- nothing should distract you (turn off the phone, remove all cooking dishes from the stove, turn off the TV, etc.)
- the author is not responsible for the consequences of incorrectly performed exercises
It is advisable to begin special gymnastics classes soon after a normal pregnancy has been established or after more late dates pregnancy, but no later than 32-33 weeks. Classes should be carried out daily or every other day for 30-45 minutes.

If you agree with what is stated in the rules and will comply with them, you can familiarize yourself with the sets of exercises for pregnant women, developed by Anokhina Tamara, a physical therapy methodologist at the St. Petersburg Consultative Diagnostic Center for Adolescent Reproductive Health “Yuventa”.

General information about the benefits of gymnastics for pregnant women

Biological features female body, characterized by relatively less development of the general muscles of the body, a smaller volume of the cavities of the heart, a smaller vital capacity of the lungs, and greater excitability nervous system, periodic changes due to menstrual cycles, reproductive function, create a special need for physical training. A woman should have a well-developed, strong muscular-ligamentous apparatus of the pelvic region and perineum. Lack of muscle elasticity and strength pelvic floor often lead to prolapse of the internal genital organs after childbirth.
During pregnancy and childbirth, intra-abdominal pressure increases sharply, and to contain it, you need strong, elastic muscles of the abdominal press and pelvic floor. In many women, due to weakness of the abdominal muscles, the stomach becomes flabby and saggy, this can lead to prolapse of the internal organs. Flabbiness of the muscular system is closely related to a decrease in overall vitality, and against this background, various types of inflammatory diseases genital organs, adhesions that change the position of the uterus, menstrual irregularities, nervous system disorders.
During pregnancy, women who engage in physical activity are much less likely to have dilated veins, less likely to experience swelling on the ankles and so-called pregnancy scars (stretch marks) on the skin of the abdomen and thighs. In pregnant women who do gymnastics, the duration of labor is 5-6 hours shorter and there are fewer complications (bleeding, weakness of labor, etc.).
The following forms of physical exercise are used in obstetrics:
- special gymnastics (morning - at home and classes in physical therapy rooms under the guidance of instructors-methodologists);
- sports exercises: swimming, skiing, rowing, etc. (if women have been involved in these sports before);
- walks.
It is very important to combine physical exercises with air and sun baths, and water procedures. Before starting classes, to choose the form of physical exercise and the amount of exercise permissible for health reasons, you should consult your doctor.
Physical culture in each phase of pregnancy solves certain problems and has its own characteristics.

Gymnastics in the first phase of pregnancy (up to 16 weeks).

Tasks in this period:

Ensure the body’s normal response to its restructuring in connection with pregnancy
- improve the functioning of the cardiovascular and respiratory systems
- prepare the abdominal and back muscles for the upcoming long-term static efforts
During this period, you need to master the ability to tense and relax the abdominal muscles while breathing calmly and deeply in various starting positions and achieve the greatest possible mobility in the joints. You should not perform exercises involving pulling up the body, sharply raising your arms up, sudden straining, shaking, sudden jolts and especially falls should be avoided.

Introductory part of the lesson:

- arms to the sides, inhale, arms down, exhale. 15-30 sec.

- with a high knee lift. 30-45 sec.
- with the shin sweeping back towards the buttock. 15-30 sec.
- walking with long lunges, for one lunge the arms make a circle forward (4 steps), then a circle back (4 steps). 1-2 min. - strengthening the pelvic muscles and pelvic floor.
- starting position (hereinafter - i.p.) legs wider than shoulders, knees bent, arms bent behind the back and holding each other by the elbows. Walking in this position - legs are always wider than shoulders and half bent. 1-2 min. - strengthening the pelvic muscles and pelvic floor.



The movement of the arms in this exercise can be any, except for lifting them up, for example:
i.p. arms bent at the elbows in front of the chest, arms on the waist, arms down
on “1” right hand forward right to the side right hand in front of the chest, bent
on “2” left forward left to the side left arm in front of the chest, bent
on “3” right to the chest in IP. both hands forward both hands to the sides
on “4” left to the chest in IP. hands on the waist, hands down, in i.p.

Walking with hand movements: right step - right hand up, left hand down
left step - right behind the head, left on the waist
right step - both hands to shoulders
left step - right to the waist, left behind the head
right step - right down, left up
and everything repeats in reverse order
This exercise helps develop coordination of movements, which noticeably worsens during pregnancy. Perform until you achieve the correct execution several times in a row, but no more than 5 minutes. Can also be performed while walking in place.

Main part of the lesson:

Exercises while standing still.

Tilt your head forward and relax your arms - exhale; raise your head and move your arms back - inhale. Tilt your head to the right (left), sliding your hands along your thighs - exhale. Return to the starting position - inhale. (5-10 rubles).
- one hand is raised up, the other on the belt, feet shoulder-width apart. Bend the body to the side 4 times in each direction. 4-8 times.

Feet shoulder width apart. Bend down - reach the floor with your hands. 6-10 times.

Raise your arms forward and forcefully clench your hands into a fist - inhale, relax your hands, shaking them 6-8 times - exhale. 4-6 times.
- raise your right hand slightly up, your left hand to the side; take your left leg back and lift it up. Do the same with the other leg, changing the position of the hands. 4-6 times.
- I.p. stand with your feet shoulder-width apart. Sit down, arms down back - exhale; stand up - inhale. 8-12 times.
- I.p. stand with feet shoulder-width apart, hands joined at the back. Pulling your arms down, bend in the thoracic part of the spine, while simultaneously drawing in the anus - inhale. Return to the starting position - exhale. 10-20 times. The pelvic floor muscles are strengthened.

I.p. stand with your feet shoulder-width apart, hands on your waist. Rise on your toes, arms to the sides - inhale. Half squat with your arms forward - exhale. 5-10 times.
- I.p. feet shoulder-width apart, hands behind your head. Lean forward, arms forward. Relax your shoulder girdle, bend your back, and let your arms hang down freely. Return to starting position. 4-6 times.

Exercises from the starting position while sitting.

Hands on the belt, legs wide apart. Touch the toe of your left foot with your right hand - exhale, return to IP. - inhale. Repeat with the other hand. 6-10 times.
- one hand lies on the chest, the other on the stomach, legs in Turkish. Deep chest breathing - the stomach remains motionless, and the chest rises as you inhale 6-10 times.

Designed to strengthen the abdominal muscles. It can be performed only during a normal pregnancy, without complications. In the first phase of pregnancy, significant tension in the abdominal wall muscles should be avoided. If you decide to perform exercises for the abdominal muscles, then you need to do them slowly, with a small amplitude, each exercise is performed while exhaling. In case of threats to early stages pregnancy, such exercises should be excluded from the lesson, and they should be started after the 16th week, subject to normalization of pregnancy.
- legs bent at the knees and slightly apart. Hands behind your head. Raising the shoulders, elbows straightened, the lower back lies on the floor, only the shoulder blades rise from the floor. 2-8 times, start with only 2 times, adding each session one time. It is not recommended to do it more than 8 times. The exercise is performed while exhaling, returning to the starting position - inhale. The pace of execution is slow. After this exercise, you cannot immediately do the following to strengthen the abdominal muscles - do some breathing exercises or stretching the muscles of the inner thigh.
- legs bent at the knees, slightly apart, hands behind the head. At the same time, raise your shoulders and bend your legs - your elbows touch your knees. Return to the starting position and inhale. The exercise is performed while exhaling. 2-8 times - in the first lesson 2 times, then increase one time at a time. After the exercise, perform breathing or flexibility exercises.
- the right leg is bent at the knee, the foot is on the floor, the left bent leg lies on the right (heel on the thigh of the right leg). Hands behind your head. As you exhale, reach your left knee with your right elbow, leaving your left elbow on the floor. Perform 2-8 times with one hand, then switch legs and do the same number of times with the other hand. The oblique abdominal muscles are strengthened. Breathing or flexibility exercises.
- hands behind your head. Legs crossed up. As you exhale, raise your shoulders and straighten your arms to reach your toes. Return to the starting position and inhale. 2-8 times.
Flexibility and breathing exercises.
- lying on your back, legs straight, hands sliding upward along the floor - inhale, hands and sweat on the floor sliding down to your legs - exhale

- sitting “Chinese style” - feet together, knees to the sides. Smoothly lower your knees to the floor, helping yourself with your hands.

The final part of the lesson.

Kneeling, hands down. Circular movements of the shoulders forward and backward. 4-8 times in each direction.
- kneeling, one hand raised up, the other on the belt. Tilt to the side 4 times. 2-6 times.
- slow walking in place or in a circle combined with deep, even breathing. 2-4 minutes.

Gymnastics in the second phase of pregnancy (from 17 to 24 weeks)

The task is to ensure adequate blood supply to the fetus and prevent the expansion of veins in the legs. You should pay attention to deep rhythmic breathing, develop flexibility and the ability to relax.
To unload the calf muscles and long back muscles, starting positions are used: sitting, lying on your back, lying on your side, kneeling or all fours. Exercises lying on your stomach should be avoided.
Gymnastics classes during pregnancy from 17 to 24 weeks also include additional exercises for the torso and abdominal muscles.

Introductory part of the lesson

Walking in place or in a circle (if space allows)

- hands on the belt, walking with rolls from heel to toe. 15-30 sec.
- hands on the waist, 4 steps on your toes, 4 steps on your heels, 4 steps on the outer arch of your foot, 4 steps with your toes tucked (if you exercise in socks). up to 1 min. - prevention of flat feet, which often develops in pregnant women due to weight gain.
- with the shin sweeping back towards the buttock, the arms swing freely back and forth. 15-30 sec.
- legs wider than shoulders, knees bent, arms bent behind your back and holding each other by the elbows. Walking in this position - legs are always wider than shoulders and half bent. 1-2 min. - strengthening the pelvic muscles and pelvic floor.
Step option on the spot: i.p. - standing feet together
“1” - step forward with the right foot to the right, full foot
“2” - step with the left foot forward and to the left, full foot
after counting “2” you should be in a half-squat position, legs wider than shoulders, feet in line
“3” - right step back into IP.
“4” - left step back in IP.
after counting “4” you should be in the IP. feet together
The movement of the arms in this exercise can be any, except for lifting them up (see phase I)
- for coordination: arms bent in front of the chest, elbows pointing towards the floor, fists next to each other.
“1” - step right, straighten your left arm forward
“2” - step left, return the left hand to its original position (to the chest)
“3” - step right, straighten your right arm forward
“4” - step with the left, return the right hand to the starting position
“5” - step right, straighten both arms forward
“6” - step left, return both hands to the starting position
“7” - step right, straighten both arms to the sides
“8” - step left, return both hands to the starting position
Perform for 2-4 minutes.

Main part of the lesson:

Exercises while standing still.

Complete consistent relaxation (head, shoulders, entire torso). 4-5 times.

Feet shoulder-width apart, hands on waist. Turn the torso back, straighten the arm of the same name back, look behind your back. The hand moves parallel to the floor. Maintain balance. Once with one hand, the second time with the other. 4-8 times with each hand.
- feet shoulder-width apart, hands on the waist. The torso tilts to the side, the hand of the same name slides down the shin. Perform smoothly and slowly, with a small amplitude. One tilt in one direction, the second in the other. 4-8 times in each direction.
- feet shoulder-width apart, hands on the waist. Two small bends back, one large (if you can reach the floor with your hands) bend forward. When bending back, the chin is pressed to the chest. 4-8 times.
- feet shoulder-width apart, lean forward, back parallel to the floor, arms to the sides. Swing your arms from side to side simultaneously and alternately (lower down crosswise and rise up, connecting above your back). 30-60 sec.
- feet shoulder-width apart, lean forward, back parallel to the floor, arms to the sides. With the torso turned, the left hand reaches the right toe and vice versa. Perform smoothly, do not “throw” the arm and body downwards due to inertia. 10-20 sec.
- feet slightly wider than shoulders, hands on the waist. Half squat, arms forward and return to standing position. Knees point out to the sides. 4-12 times.
- arms to the sides - inhale, arms down - exhale. 4-8 times.

Exercises in the starting position lying on your back.

Designed to strengthen the abdominal muscles. In the second phase, you can perform it in greater quantities than in the first phase of pregnancy. But in subsequent phases, exercises to strengthen the abdominal muscles are completely excluded.
- legs bent at the knees, slightly apart, feet on the floor, hands behind the head. Raise your shoulders above the floor, straighten your arms forward between your knees, stretch forward behind your arms - exhale. Return to i.p. and take a breath. 6-12 times.
- hands behind your head, one leg straight on the floor, the other bent at the knee, foot on the floor. Raise your shoulders above the floor, straight leg bends at the knee and moves towards the chest. Return to i.p. 4-12 times with each leg.
- repeat the previous exercise, but the leg rises straight from the floor 4-12 times with each leg.
- legs bent, slightly to the sides, feet on the floor, hands behind the head. Raise the left shoulder blade above the floor, the left arm straightens out from behind the head and moves to the right along with the torso. Return to i.p. and repeat in the other direction. 4-12 times.

Lying down, arms along the body, inhale. Tilt to the right (without lifting the torso from the floor), the right hand slides along the thigh to the knee, the left hand behind the head - exhale. Return to i.p. - inhale. The same in the other direction. The pace is slow. 4-6 times.

Exercises in other starting positions.

I.p. lying on your right side, your right arm is extended straight forward in front of you. Left hand on the belt. Leaning on your right shoulder and legs, raise your pelvis while inhaling. Return to i.p. - exhale. Roll over onto your left side, left hand in front, and repeat the exercise. 2-8 times on each side.

I.p. standing on all fours. Bend your back down, arch your back up (“cat back”). 4-8 times. Perform smoothly, without jerking, at maximum amplitude.

I.p. kneeling. Sit on your heels, hands resting on the floor behind your heels - exhale. Resting your hands on the floor, raise your pelvis forward and upward - inhale. Sit on your heels again - exhale. Return to i.p. - inhale. The pace is slow. 4-8 times.

I.p. kneeling, legs slightly apart. Hands to the sides - inhale. Turning your torso to the right, touch your right heel with your right hand - exhale. The same in the other direction. 4-8 times.

I.p. standing facing the table, legs wide apart, left hand lying on the table. Turn to the right and assume a forward lunge position. Do it 4-8 times and repeat in the other direction, the right hand lies on the table, turns to the left.

Flexibility and breathing exercises.

Lying on your back, legs straight, hands on the floor sliding upward - inhale, hands and sweat on the floor sliding down to the legs - exhale
- lying on your back, legs straight. One hand lies on the stomach, the other on the chest. Alternating breathing with the chest and stomach - when inhaling, the hand lying on the stomach should rise 3 times; and 3 times, lying on the chest.
- lying on your back, legs bent at the knees, feet on the floor. Hands forward (fingers pointing toward the ceiling). Take a deep breath and as you exhale, place your knees on the floor in one direction and your hands in the opposite direction.
- lying on your back, straight legs raised and spread to the sides, hands on your hips. Springy movements of the legs down towards the floor. Hands help your legs go down. The muscles of the inner thigh are stretched.
- sitting “Chinese style” - feet together, knees to the sides. Smoothly lower your knees to the floor, helping yourself with your hands.

The final part of the lesson.

Stand with your feet shoulder-width apart, arms down. Circular movements of the shoulders forward and backward, simultaneously and alternately. 1-2 minutes.
- walking in place at a slow pace, with any arm movements (except for lifting).

Gymnastics in the third phase of pregnancy (from 25 to 32 weeks)

The objectives of gymnastics are to stimulate breathing and blood circulation, to combat congestion in the legs and constipation. From this point on, exercises for the pelvic floor muscles are introduced. Exercises for raising and lowering legs with resistance are useful.

Introductory part of the lesson:

Walking in place or in a circle (if space allows)

Walking with deep breathing. Inhale for 2-3 steps, arms to the sides. Exhale for 2-3 steps, arms down. 1-2 minutes.
- hands on the waist, 4 steps on your toes, 4 steps on your heels, 4 steps on the outer arch of your foot, 4 steps with your toes tucked (if you exercise in socks). up to 1 min. - prevention of flat feet, which often develops in pregnant women due to weight gain.
- with a high knee lift, the knee rises to the side - up, so as not to touch the stomach. 30-45 sec.
- hands on the waist, walking with your toes apart (like Chaplin), knees slightly bent and spread apart. 30-60 sec.
- hands behind your back hold each other by the elbows, legs wider than shoulders, knees bent. Walking in a half-squat, shifting from one foot to another, slowly. It is better not to do the option of stepping on the spot, as in phases I and II (due to the growing belly, the center of gravity moves backward, and when stepping back there is a risk of losing balance). The pelvic floor muscles are strengthened. 1-3 min.
- walking, arms to the sides - inhale, arms down - exhale. 15-30 sec.

Main part of the lesson:

Exercises while standing still.

Arms to the sides, one leg back on the toe - inhale, put your foot down, arms down - exhale. Repeat with the other leg. 2-6 times.
- feet shoulder-width apart, arms down - relaxed. Circular movements of the shoulders back and forth. The shoulders work simultaneously, the arms are completely relaxed. 4-12 forward and the same amount back.
- feet shoulder-width apart, hands on the waist. Circular movements of the body over a small amplitude (do not bend too low, neither backward nor forward). 4 times one way, 4 the other. 1-2 times.

Exercises performed from other starting positions.

I.p. lying on your back, arms along your body, legs bent at the knees and slightly apart, feet on the floor. Raise the torso and pelvis while simultaneously retracting the anus - inhale. Slowly return to IP. - exhale. 4-6 times. - I.p. lying on your back, arms along the body, legs bent, lying on a chair (only heels on the chair), angles between the stomach and hips, thighs and shins - 90 degrees. Slowly lower your right leg to the right towards the floor, without bending the knee, and return it to the chair. Repeat with your left leg. 4-8 times with each leg.
- I.p. lying on your back, arms along your body, the heels of your legs straight lie on a chair, slightly apart, toes pointing to the ceiling. Point your toes outward and try to reach the chair with the outer arch of your foot. Return the feet to the i.p. 8-16 times.

I.p. sitting, legs straight, hands resting behind. Bend your knees - exhale. Spread your knees, bringing your soles together, inhale. Connect your knees - exhale. Return to i.p. - inhale. 4-8 times.

I.p. kneeling, hands on waist. Put your leg forward - exhale. Move it to the side - inhale, return to IP. - exhale. After inhaling, do the same with the other leg. 2-6 times with each leg.

Stand on your knees, bend your elbows - chest to the floor, raise one straight leg up. Return to i.p. and take a breath. As you exhale, repeat while lifting the other leg. 4-8 times.
- emphasis while standing on your knees. Flexion and extension of the arms at the elbow joints, the weight of the body is transferred to the arms, the pelvis, without falling down, moves towards the arms. 4-8 times the fingers are pointing forward, 4-8 times the fingers are pointing at each other, 4-8 times the fingers are pointing in different directions and the hands are wider than the shoulders. When performing the exercise, do not strain your abs and do not hold your breath.
- sitting cross-legged, hands behind your back resting on the floor. Raise your pelvis forward and upward, knees drop to the floor! 3-6 times. Straighten and move one leg to the side, lift your pelvis forward and upward. 3-6 times. Change legs and repeat 3-6 more times.

The final part of the lesson

I.p. kneeling, arms to the sides - inhale, arms down - exhale. 20-40 sec.
- I.p. standing with your feet shoulder-width apart, arms to the sides - inhale, arms down - exhale. 20-40 sec.

Exercises in the fourth phase of pregnancy (from 32 to 36 weeks)

Gymnastics solves the same problems as in the third phase. We need to continue to work on increasing mobility between the pelvic bones, pelvis and sacrum, in the hip joints, and in the spine. Most of the exercises should be performed lying down and on all fours. It is necessary to avoid bending the torso forward and reduce the load on the legs. Avoid straining when performing exercises.

Introductory part of the lesson

Walking, arms to the sides - inhale, arms down - exhale. 1-2 min.
- walking, hands on waist, 4 steps on toes, 4 steps on heels, 4 steps on the outer arch of the foot, 4 steps with your toes tucked (if you exercise in socks). up to 1 min. - prevention of flat feet, which often develops in pregnant women due to weight gain.
- walking with lunges. 4 steps of the arms simultaneously make circles forward, 4 steps - circles back. 30-60 sec. It cannot be performed while walking in place, only when moving forward.
- stand, feet shoulder-width apart, hands on the waist. Rotations of the torso along with the movement of the same hand. For example: turn to the right, right hand parallel to the floor back, look at the fingers of the right hand. 3-6 times in each direction.
- stand, feet shoulder-width apart, hands on the waist. Arms to the sides, one leg back on the toe - inhale, return to standing position. - exhale. 4-8 times.
- stand with your feet shoulder-width apart, arms down. Circular movements of the shoulders forward and backward (arms relaxed, shoulders working simultaneously). 8-16 times in each direction. You can also try to do more difficult option exercises: one shoulder works forward and the other back.

Main part of the lesson

Sitting, legs straightened forward and slightly to the sides, toes pointing to the ceiling. The heels remain in place, try to place the outer arch of the foot on the floor. And do a similar exercise, but the inner arch of the foot lowers to the floor. 8-16 times in each direction. (feet lower at the same time).
- sitting legs “Chinese style” - feet together, knees to the sides. Lowering your knees to the floor, you can help yourself with your hands. 1-2min.
- sitting cross-legged, hands behind your back resting on the floor. Raise your pelvis forward and upward, knees drop to the floor! 3-6 times. Straighten and move one leg to the side, lift your pelvis forward and upward. 3-6 times. Change legs and repeat 3-6 more times.

- emphasis while standing on your knees. “1” - straighten one leg back; “2” - raise your leg to the level of parallelism with the floor; “3” - the leg moves to the side slowly lowering towards the floor; “4” - return the leg to the standing position. Repeat with the other leg. When performing the exercise, do not bend your arms, do not move your shoulders, and do not tilt your torso in the opposite direction. 3-6 times with each leg.
- lying on your right side, your right hand supports your head, your legs are slightly bent. Straight right leg does circular movements at maximum amplitude, clockwise 8 times and counterclockwise 8 times. Rest for 15-30 seconds and turn over to the other side, perform circles with your left leg.
- lying on your back, arms along your body, straight legs with your heels on a chair. Straighten one leg up and smoothly lower it to the floor to the side, return the leg to its original position. Perform with the other leg. 4-8 times with each leg.

The final part of the lesson

Kneeling, arms down and relaxed. Circular movements of the shoulders at maximum amplitude forward and backward. 8-16 times in each direction.
- exercise to develop coordination of movements: standing with your feet shoulder-width apart, right hand forward, left hand to the side. The right hand performs circular movements in front of itself with a large amplitude, the left hand moves up and down with a small amplitude and much faster than the right. 1-3 min

Exercise during pregnancy. From 36 weeks until birth

During this period, it is necessary to consolidate the skills of deep and rhythmic breathing when performing exercises, the ability to relax after completing the more difficult part of the exercise, and to balance the efforts when performing physical exercises. It is necessary to improve those exercises that correspond to the positions taken by a woman in labor during childbirth (pelvic lifts with support on the shoulder blades and feet, leg bends, turns on the side).

Introductory part of the lesson

Walking in place, arms to the sides - inhale, arms down - exhale. 15-30 sec.
- walking in place with a high knee lift, the knee rises to the side so as not to touch the stomach. 1-2 min.
- standing with your feet slightly wider than your shoulders, toes to the sides, hands on your waist. Half squats, arms forward, knees pointing to the sides. 4-8 times.
- standing with your feet shoulder-width apart, hands on your waist. One leg back on the toe, arms to the sides - inhale, return to the starting position - exhale. 4-8 times.
- feet shoulder-width apart, hands on the waist. Turn your shoulders to the right, your right arm parallel to the floor back - look at the fingers of your right hand. Return to i.p. and do it the other way. 2-6 times.

Main part of the lesson:

I.p. lying on your back, legs bent, feet resting on the floor. Raising your pelvis, spread your knees and relax the muscles of the perineum. 4-6 times.

Lying on your back, arms along your body. Inhale, spread your legs to the sides (legs slide along the floor) - exhale. 6-8 times.

Lying on your back, arms along your body. Inhale, bend your knees and hips, supporting with your hands, spread your knees to the sides. Return legs to standing position. 4-8 times.

Lying on your back, arms to the sides. Bend your elbows with maximum tension in your arm muscles, fingers into a fist. Hold in a tense position for 10-20 seconds and completely relax, lowering to the floor. Feel the difference in muscle sensation when tense and relaxed. 4-6 times. Then strain the leg muscles - pull the toes towards you and strongly strain all the leg muscles (only the legs, not the abdomen). Hold your legs in a tense state for 10-20 seconds and completely relax. 4-6 times. Perform simultaneous tension of the muscles of the legs and arms for 5-10 seconds. 2-4 times. When tense, only the arms and legs work, and all other muscles (neck, stomach, back) are completely relaxed.
- lying on your right side, your right hand supports your head, your legs are slightly bent. The straight right leg makes circular movements at maximum amplitude, clockwise 12 times and counterclockwise 12 times. Rest for 15-30 seconds and turn over to the other side, perform circles with your left leg.
- emphasis while standing on your knees. Bend your back down and arch up. Perform the movement with maximum amplitude. 4-12 times.
- stand on your knees, bend your elbows - chest to the floor, raise one straight leg up. Return to i.p. and take a breath. As you exhale, repeat while lifting the other leg. 4-8 times.

The final part of the lesson:

Standing on your knees, arms to the sides - inhale, arms down - exhale. 4-6 times.
- standing with your feet shoulder-width apart, arms to the sides - inhale, arms down - exhale. 4-6 times.

Sports and pregnancy seem incompatible for many expectant mothers. Associations with a passive lifestyle, in which a woman only lies waiting for a child, are erroneous.

Exercise is not only an important part of the life of athletes, but also of every person who wants to gain and maintain health. Movement is especially necessary for pregnant women; physical activity is not removed, it changes its direction. Properly selected gymnastics will allow you to avoid many problems both during pregnancy, childbirth, and also during the recovery process.

Safety first

Gymnastics for pregnant women must be present in the 1st trimester and agreed with the doctor. As the embryo matures and forms, the exercises recommended for mothers change. You can practice on your own at home, but, as before training in the gym, consultation is required. Only a gynecologist can decide whether it is possible to exercise at this stage or not. The doctor will also help you decide on the optimal complex, taking into account the individual characteristics of pregnancy.

Distinctive features of exercises for expectant mothers:

1. The system should not include running, jumping, or abs, and various strength training equipment should not be used.
2. The movements performed are smooth, without sharp, intense transitions.
3. It is important to listen to your feelings, not to torture yourself with sports, but to enjoy the exercises.
4. Classes are stopped if nausea, pain, shortness of breath, uterine contractions, or any discomfort appear; a rapid pulse and heartbeat will also signal completion.

It is necessary to choose the right clothes for classes. It must allow air to pass through unhindered and absorb the secretion of the sweat glands, which is intensively produced due to hormonal changes. The loose cut does not restrict movement. Selection Criteria sports shoes– protection of the ankle joint.

Contraindicated sports during pregnancy:

• diving, jumping, outdoor ball games in the pool;
• water and alpine skiing;
• Horseback Riding;
• active group games with a ball.

During pregnancy, you need to limit all activities associated with the release of adrenaline. Such strong emotions can affect the baby's development, especially in the first trimester. Injuries and injuries often accompany active types of exercise and group games, so it is worth giving up on them for a while.

Corrective exercises

Starting from the 20th week, if the pregnant woman experiences disorders and inconsistencies with developmental norms, it is recommended to introduce the knee-elbow position. Its goal is to reduce the burden on internal systems and organs, relieve uterine tone and swelling. By including this exercise in a complex of gymnastics for pregnant women in the 3rd trimester, you can correct the correct position of the fetus before childbirth. Performing it is very useful and has no contraindications; the expectant mother can independently regulate its frequency, using it several times a day.

Positional gymnastics technique:

• you need to get on all fours, then shift the emphasis to your elbows;
• lower your head and shoulder girdle so that your buttocks are higher;
• You need to be in this position for 15 minutes, the time can start from 5 minutes and reach a maximum of 30.

When performing simple actions, blood flow improves, the child receives a sufficient amount of oxygen, and has a beneficial effect on overall development.

Gymnastics for pregnant women to make the fetus turn upside down is performed from 30 weeks until 37. It is carried out in the morning and afternoon/evening depending on food intake (every 1.5 hours). The starting position is the knee-elbow position.

Corrective gymnastics technique:

• stand in the starting position, inhale as deeply as possible, then exhale slowly and calmly;
• stretch your leg to the side as you inhale, touch your foot to the floor, and exhale return to the starting position;
• when inhaling, you need to lean forward, trying to touch your palms with your chin, then slowly return to the beginning;
• Each will require 3-5 repetitions.

Universal exercises

Exercises with a fitball are effective and easy to do. Expectant mothers need to know that if before conception they led a passive lifestyle, then it is better to start exercising in the 2nd trimester. Up to 14-16 weeks is considered the most dangerous period; active gymnastics is best introduced after.

• sit comfortably on the floor, elbows parallel to each other, forcefully squeeze the ball with your palms, feeling a pleasant tension;
• lie down on the mat, grab the ball with your feet, trying to lift it up, then smoothly lower it;
• lie on the ball with your back, the instructor supports the body, smooth movements forward/backward to relax the spinal column.

Respiratory complex

Proper oxygen saturation is crucial for the well-being of the mother and the development of her child. Normalizing the breathing process is useful during physical exercise and will help stabilize the emotional state in stressful situations. It also plays an important role in preparing for childbirth. Performing the technique will reduce pain during the birth of a baby and prevent possible complications.

Breathing exercises:

• hands are fixed on the ribs, inhale as much as possible through the nose, after completely filling the chest with air, slowly exhale it through the nose;
• clasp the ribs with your palm, the second is fixed in the navel area, inhale sharply through the nose, at the same time the stomach protrudes, hold for a second, then exhale through the mouth;
• inhale slowly through the nose (5 seconds), hold your breath for 2 seconds, exhale, hold again for 5 seconds, then inhale again;
• get on all fours and practice dog breathing - stick out your tongue, inhale and exhale frequently and through your mouth.

Charging according to the Bubnovsky S. M. system:

1. Lie on the mat and raise your shoulder, at the same time stretch up, align with the opposite leg, do not bend the knee.
2. 33 position lying on your side, raise your body, rest on one arm, the other is bent at the elbow, bend and straighten your legs at the knees, as if pedaling.
3. Lie on your back, legs bent at the knees, raise them up to form a right angle, arms in front of you, stretch together with your body as you inhale, while exhaling, lie on your back.
4. Lie on your back, then raise your body with emphasis on your elbows, lift your legs one by one at an angle of 45°.
5. Get on all fours, while exhaling, bend your body down while throwing your head up, while inhaling, your back arches, and your head approaches your chest.

Charging by trimester

Stable emotional background, excellent health, good physical shape, proper weight gain - these are all the positive consequences of regular exercise. On different dates internal processes also change, so the best option is to change exercises as the next stage approaches.

Therapeutic exercises during pregnancy in the 1st trimester:

• circular movements of the arms forward/backward, as you inhale, move your shoulders forward, as you exhale, move them back;
• neck warm-up - describe circles clockwise and counterclockwise, nod forward/backward, left/right;
• walking in place at an average pace for 1-2 minutes;
• without slowing down, add hand movements to the walking, placing them behind your back, then in front of you, with your elbows bent;
• stand straight, feet shoulder-width apart, arms bent at the elbows and fixed at the back of the head, turn the body to the sides as you inhale, return to the beginning as you exhale;
• feet shoulder-width apart, body straight, hands placed on the belt, when turning the arms to the sides, stretch upward - inhale, starting position - exhale;
• sit comfortably, while inhaling, turn your feet and bring them together so that your heels touch; while exhaling, bend your legs at the knees;
• lie on the mat, rest on your feet, legs bent at the knees, as you inhale, press your chin to your chest, feel tension in the cervical region, as you exhale, press your shoulders to the floor, turn your arms to the sides.

Exercises in the 2nd trimester:

• start with a standard warm-up, turns the body, neck, arms;
• warming up walking in place at a slow pace for up to 5 minutes;
• hands on the belt, alternately move each leg back, feeling the tension in the muscles of the back of the thigh;
• in a standing position, bend your legs slightly, forming an acute angle, move your arms back and forth, combining at the end points;
• sit in the lotus position, while inhaling, touch the opposite knee with your hand, and as you exhale, return to the starting point;
• lie on your back, arms along your body, raise your legs and spread them to the sides, feeling the tension in the inner thighs, hold for a few seconds as you exhale, then return to the starting position.

A set of exercises in the 3rd trimester.

Price: 9,990 rubles

Which smartphone is better to buy in 2018-2019 under 10 thousand rubles

Approaching New Year, people all over the world are starting to think about what to give to their loved ones. We, in turn, have already decided on this. We have prepared a rating for you, which contains the best smartphones under 10,000 rubles of 2018-2019. All presented gadgets have proven themselves with positive side. Each of them has at least 3 GB of RAM, as a result of which there are no problems with solving everyday problems. Especially for those who like to pay for purchases using their smartphone, we have selected solutions with an NFC module. The price of each model is selected in accordance with Yandex Market.

No. 10 - OUKITEL K6000 Plus

Price: 9,990 rubles

The main emphasis in the development of OUKITEL K6000 Plus was on autonomy, so it was equipped with a 6080 mAh battery. This decision has led to the fact that the model is capable of operating in everyday use for about 2.5-3 days. At the same time, the smartphone uses an inexpensive but good MediaTek MT6750 processor, which, in conjunction with 4 GB of RAM, will provide you with speed in all everyday processes. All this is packaged in a durable case with a nice design.

The model has some shortcomings, but for such a price they are not too critical. These include a rather weak oleophobic coating, as well as poor photographic capabilities. Therefore, if you need a smartphone that can replace a camera if necessary, then this model is definitely not for you.

#9 - Ulefone Mix

Price: 9,840 rubles

Ulefone engineers tried to demonstrate to the whole world that they are following the flagship innovations in the smartphone market, so they implemented in Ulefone Mix a frameless screen with a diagonal of 5.5 inches, good color reproduction and a resolution of 1280 by 720 pixels. This concept is rarely seen among budget smartphones, making the model look advantageous when compared with its competitors. However, the gadget is suitable not only for connoisseurs of aesthetics, but also for those who need a reliable assistant who can cope with everyday tasks. For such people, Ulefone Mix offers MediaTek MT6750 chipset and 4GB of RAM.

The autonomy of the device spoils the picture a little. Apparently the developers did not pay any attention to optimizing the battery, which creates the feeling that its capacity is not 3300 mAh, but about 2500 mAh. Even at minimum brightness, the battery drains before your eyes, so if the Ulefone Mix lasts you a whole working day, you can consider yourself lucky.

No. 8 - DOOGEE Mix

Price: 9,999 rubles

The developers of DOOGEE Mix decided to distinguish their budget device from many competitors using a frameless design. Whether they succeeded or not will be decided by the buyers and their reviews, but in our subjective opinion the smartphone looks nice. Since one appearance You won’t be able to win the love of customers; the gadget is equipped with a 5.5-inch screen with a resolution of 1280 by 720 pixels. At the same time, enough attention was paid to its matrix - the contrast, saturation and detail of the image are at the highest level.

In terms of performance, there are no complaints about DOOGEE Mix either. The combination of the Helio P25 processor and 4 GB of RAM copes well with most tasks and only experiences difficulties in demanding games. There were no critical mistakes made during the creation of the model. True, the operation of a fingerprint scanner sometimes raises questions - too often it does not respond to a fingerprint.

#7 - ZTE Blade V9 Vita

Price: 9,990 rubles

If you really want a smartphone with an NFC module, but buying a flagship is beyond your capabilities, be sure to pay attention to the ZTE Blade V9 Vita. The model has a very balanced filling - the Snapdragon 435 processor is slowly losing its relevance, but its capabilities are still enough for you in everything except modern games such as PUBG and Fortnite. In addition, it is distinguished by its energy efficiency, and due to the presence of a 5.5-inch screen with a resolution of 1440 by 720 pixels in the smartphone, a 3200 mAh battery is enough for you to last a whole working day. Some of the credit goes to the use of Android 8.1, which is notable for its modest battery requirements.

The main disadvantages of the model are definitely the case materials. It is made of plastic, which does not inspire any confidence. Among other things, it is quite difficult to find a protective case for this model, and without it it is unlikely to survive at least one encounter with asphalt. Also, the soft-touch coating on the back quickly collects fingerprints and various debris.

#6 - Honor 7C

Price: 9,990 rubles

The creators of Honor 7C did not bother with the appearance of their product, using a standard concept for modern smartphones when creating it. Instead, they decided to win over customers with a 5.7-inch screen with a resolution of 1440 by 720 pixels, showcasing detailed images with rich colors. In addition, it has an excellent reserve of maximum brightness, which is why you can make out what is happening on the display even under the sun.

The Honor 7C's strong point is also its cameras. Especially the main one. It is represented by two sensors with a resolution of 13 and 2 MP and is capable of creating high-quality images with the correct color balance, the same can be said about the 8-megapixel front camera. The icing on the cake for the owner of the model will be the presence of an NFC module, Android version 8.0, and an OTG connector.

#5 - ASUS ZenFone Max Plus

Price: 9,990 rubles

Like all ASUS products, this smartphone has an ascetic design, so if you like unusual solutions, you may not like this model. Hardware connoisseurs will first of all be pleased with the gadget’s 5.7-inch display. Its resolution is 2160 by 1080 pixels, viewing angles are close to maximum, and color rendition is natural. In order to support such a display, ASUS ZenFone Max Plus has a 4130 mAh battery. It copes with its task completely - its charge will last you for a whole working day, or even more.

The smartphone did not disappoint in its photographic capabilities. Not every expensive good smartphone implements noise cancellation as well as in this model, plus the cameras have many shooting modes, which can only be described in detail in a full review. When it comes to performance, ASUS ZenFone Max Plus also has something to offer. Yes, the MediaTek MT6750 chipset is already a little outdated, but in those moments where it falls short, 4 GB of RAM comes to its aid.

#4 - Honor 8 Lite

Price: 9,990 rubles

Honor 8 Lite is one step away from getting on the pedestal of our rating of smartphones under 10,000 rubles in 2018. This is one of the best solutions in Huawei's arsenal in terms of price and quality ratio. It uses a combination of a fast Kirin 655 processor and 4 GB of RAM, so the user will not experience any problems anywhere except the most resource-demanding games. A 5.2-inch display with a resolution of 1920x1080 pixels is also an advantage of the model. Its matrix is ​​perfectly calibrated - viewing angles are almost maximum, as are color rendition, contrast and saturation.

Also, Honor 8 Lite is interesting for its cameras. The main one uses a 12-megapixel Sony IMX286 sensor, known for its excellent photosensitivity, thanks to which the color balance of photographs is at an acceptable level. The 8-megapixel front camera is capable of taking good selfies, and also has various modes that improve the final result.

#3 - Nokia 6

Price: 11,190 rubles

Nokia 6 is exactly the gadget that can return the company to the big game in the smartphone market. The first thing that speaks in favor of this is the 5.5-inch display with an oleophobic coating and a resolution of 1920 by 1080 pixels, the matrix of which is calibrated the best way. In addition to this, it has a large reserve of maximum brightness, so Nokia 6 can be safely taken to the beach. The model is also interesting for its monolithic metal body. There are no complaints about the build quality - there are no backlashes or various creaks.

The Nokia 6 uses the budget Snapdragon 430 chipset as a processor, which is enough to handle everyday tasks and run undemanding games. Thanks to it, as well as the absolutely pure version of Android, a 3000 mAh battery is enough for one and a half to two days of smartphone operation in mixed mode. All these advantages are complemented by the presence of an NFC module. Now you can find Nokia 6 on sale for 10,000 rubles, so run to the store!

No. 2 - Xiaomi Redmi 6

Price: 9,590 rubles

Xiaomi Redmi 6 offers its owner a 5.45-inch display with a resolution of 1440 by 720 pixels. Some may find fault with the lack of Full HD, but we will reassure them that the screen has such rich colors that you won't even notice it. In addition, it has an excellent oleophobic coating.

Also, the user will certainly be pleased with the combination of the Helio P22 chipset and 4 GB of RAM. Running Android 8.1 in a proprietary shell, it works quickly, clearly responds to the owner’s commands and does not slow down at all. It can run almost any game at the highest graphics settings. All this is complemented by a 3000 mAh battery. On average it lasts for 1-1.5 days. The only thing you won't like about the model is the lack of NFC.

No. 1 - Xiaomi Redmi Note 5

Price: 9,990 rubles

The answer to the question - which smartphone is better to buy in 2018 under 10 thousand is Xiaomi Redmi Note 5. The gadget's arsenal includes a 5.99-inch display with a resolution of 2160 by 1080 pixels. His matrix was given Special attention, due to this the screen is replete with juicy and bright colors, and thanks to a decent reserve of brightness, the image on it will be clear even on a sunny day. There can be no complaints about the performance of the model for this price either. The popular Snapdragon 636 chipset and 4 GB of RAM can handle absolutely any game at maximum graphics settings. At the same time, you don’t have to worry about throttling and lags.

I would also like to mention the cameras. In many reviews, Xiaomi Redmi Note 5 has been called the best in this regard among all budget devices. It’s hard to disagree with this - even in poor lighting conditions, the dual 12+5MP module can surprise, let alone shooting during the day - a rich picture and high detail with the correct color balance. It’s nice that attention was paid to the portrait mode – the pictures in it turn out really impressive.

If you are reading this, it means you were interested, so please subscribe to our channel on Yandex.Zen, and for one thing, give it a like (thumbs up) for your efforts. Thank you!

Ekaterina Morozova

Reading time: 18 minutes

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Pregnancy is not a disease, and therefore expectant mothers can and should engage in feasible sports and experience moderate physical activity. Every pregnant woman should consult her gynecologist about the type of exercise and intensity of exercise.

We will present the most popular and useful exercises for the 1st, 2nd and 3rd trimesters of pregnancy.

The benefits of gymnastics for pregnant women - indications and contraindications

The benefits of gymnastics for pregnant women can hardly be overestimated, so almost everyone expectant mother Doctors recommend doing it daily.

WITH effective exercises the expectant mother can be introduced to.

• The strong restorative effect of gymnastics on the entire body of a pregnant woman as a whole is known. The functioning of all organs and systems improves, metabolic mechanisms are actively launched, and the body’s protective resources are increased.
• Physical exercise improves mood and allows the expectant mother to overcome depression.
• The cardiovascular system is strengthened.
• With the help of physical exercise, you can avoid swelling, which worries almost all expectant mothers, especially in the third trimester of pregnancy.
• Physical exercises help relieve tension and tension in the muscles, unload the spine and stabilize posture.
• Regular gymnastics during pregnancy will allow a woman to quickly return to her previous shape after childbirth.
• Exercises prepare the body of expectant mothers for childbirth.
• Burning calories physical activity allows pregnant women not to gain weight excess weight and prevent fat deposits on the abdomen and thighs.
• Doing exercises will greatly help the expectant mother learn to control her own breathing and control her body during childbirth.
• Strong muscles and proper breathing are the key to a significant reduction in pain during childbirth.
• Getting rid of is another positive property of regular gymnastics.

This list can be continued endlessly. Surely every woman who is expecting a child or has previously been pregnant will tell you about the benefits of the exercises that she performed during pregnancy.

Video: All about gymnastics for pregnant women

Are there any contraindications or restrictions for gymnastics during pregnancy?

1. With placenta previa physical activity and exercise are prohibited!
2. It is prohibited for women with disabilities to engage in sports and exercise. threat of miscarriage.
3. With uterine hypertonicity Gymnastics should also be postponed for a quieter time.
4. You should stop exercising at risk of bleeding .
5. For varicose veins or hemorrhoids Do not perform exercises that increase the load on your legs.
6. Any strength exercises , as well as exercises involving jumping, sharp turns, impacts and falls are prohibited throughout the entire period of pregnancy!
7. For hypertension, hypotension, anemia The expectant mother needs to get a doctor’s recommendations for performing certain exercises.
8. Physical activity of the expectant mother is prohibited with toxicosis in the last months of pregnancy .

Even if you feel great and see no contraindications for performing exercises, it would be a good idea to consult a doctor who is observing you, and, ideally, undergo an examination.

It is worth noting that there are special exercises that can be performed by pregnant women at any stage and even those who have contraindications to other exercises - these are breathing exercises for expectant mothers.

Basic breathing exercises for expectant mothers at any stage of pregnancy

Perform breathing exercises daily for half an hour, before or after basic gymnastics.

These exercises can also be done during the day, at any time.

Exercise 1:

Lie on the floor with your knees slightly bent.

Place one hand on your chest, the other on your stomach. Slowly inhale air through your nose and then exhale.

You need to inhale as deeply as possible; when inhaling, try not to enlarge your chest, but breathe only with your diaphragm, raising and lowering your stomach.

Exercise 2:

In the same lying position, place your right hand on your chest and your left hand on your stomach.

Inhale deeply, slightly raising your shoulders and head, but trying not to change the position of your stomach. Switch hands and do the exercise again.

Repeat several times.

Exercise 3:

Sit cross-legged. Place your arms along your body.

Bend your elbows and lift them so that your fingers rest at chest level. At this time, inhale without changing the position of your abdomen and chest.

Slowly lower your arms while exhaling.

Gymnastics exercises in the 1st trimester of pregnancy

Although a woman’s body may not feel changes at the very beginning of pregnancy, very important and powerful processes of the birth of a new life are taking place in her universe.

An embryo, consisting of only a few cells, is very vulnerable to all external influences, so the 1st trimester of expecting a baby is the time to start taking care of it and learn to limit yourself from what can harm the course of pregnancy.

Video: Gymnastics for pregnant women in the 1st trimester of pregnancy

What exercises should not be performed in the 1st trimester of pregnancy?

1. First of all, you need to remove all abdominal exercises from your gymnastics - they can provoke uterine tone - and, as a result, bleeding and termination of pregnancy.
2. It's time to stop yourself from jumping and bending sharply.

Useful gymnastics exercises in the first months of pregnancy:

1. Exercises for the thighs and perineal muscles.

Lean on the back of the chair. Squat down slowly, spreading your knees wide. Hold in a half-squat, then slowly return to the starting position.

Perform the exercise 5-10 times.

1. Exercises for the calf muscles - prevention of swelling.

Position – standing, feet together, toes apart.

Holding the back of the chair, slowly rise onto your tiptoes. Feel the tension in your calf muscles, then slowly return to the starting position.

Perform 5-8 times at a slow pace.

Watch your posture!

1. Exercise for the muscles of the legs, perineum and abdomen.

Leaning on the back of the chair with both hands, right leg it is necessary to pull it forward, then slowly move it to the side, back, then to left side(“swallow”, but move your leg strongly to the left). Do the same for the left leg.

Perform the exercise 3-4 times for each leg.

1. Exercise to maintain breast shape.

Clasp your palms in front of your chest, elbows parallel to the floor.

Squeeze your hands tightly in the lock, then slowly release the tension.

Follow correct breathing and don’t delay him for long!

Repeat the exercise 8-10 times at a slow pace.

1. Exercise for the hips, abdomen and sides.

Place your feet shoulder-width apart. Do a small squat, bending your knees, and slowly rotate your pelvis - first to the right, then to the left.

Perform the exercise without effort or discomfort.

Make sure your spine is straight!

A comment : I would not recommend Kegel exercises, except in the 1st and early 2nd trimester of pregnancy. Every second or third woman now has varicose veins even before giving birth, including hemorrhoids and varicose veins of the perineum, and Kegel exercises can aggravate this. Careful selection of patients for these exercises is required.

Gymnastics for pregnant women in the 2nd trimester - exercise video

If the expectant mother felt signs of toxicosis at the beginning of pregnancy, then in the second trimester these unpleasant sensations have already passed. The body begins to get used to the changes that occur in it, and the risk of miscarriage is already unlikely.

Video: Gymnastics in the second trimester of pregnancy

In the second trimester of pregnancy, attention should be paid to those exercises that strengthens the muscles of the pelvic floor, abdomen, back and hips – to prepare for even greater stresses that await you in the last months of pregnancy.

Helpful advice: In the 2nd trimester of pregnancy, it is better for the expectant mother to wear during exercise.

1. Kegel exercises - to strengthen the pelvic muscles and prevent urinary incontinence

1. Exercise sitting on the floor - for the muscles of the back and abdomen

Sit on the floor, spread your arms to the sides and slightly back, lean on them. Turn your torso and head first in one direction, then in the other.

Don't hold your breath, breathe evenly.

Repeat the exercise 4-5 times in each direction.

1. Side lying exercise

Lie on your left side. Left hand Stretch it forward in front of you, place your right one on it.

Slowly raise your right hand up and move it back to the maximum possible distance, without turning your body and head. Return your hand to its original position. Perform 3-4 such exercises, then do the same on the right side.

1. Exercise for the back and abdominal muscles.

Sit on the floor with your heels under your buttocks and your hips and knees pressed together. Stretch your arms in front of you.

Slowly tilt your head and body forward, trying to touch your forehead to the floor, then slowly return to the starting position.

Do not try to perform the exercise by force! If the exercise is difficult or your stomach is bothering you, spread your knees a little.

1. Exercise for proper breathing

In a sitting position, bend your legs at the knees and cross them slightly. The arms are straightened and palms rest on the hips.

Slowly raise your hand and pull it up, while simultaneously taking a deep and slow breath, slightly tilting your head back. Then exhale just as slowly, lowering your arms to the starting position.

Perform the exercise with the other hand, a total of 4-7 times for each.

1. Chest exercise

Continue to perform the exercise for maintaining breast shape from the previous block for the 1st semester in the second.

Gymnastics exercises for the 3rd trimester of pregnancy, rules of execution

In the 3rd trimester of pregnancy, it becomes difficult to perform most of the previous exercises.

A fitball comes to the aid of expectant mothers. There are excellent exercises to prepare for the upcoming birth, which can be done well with the help of a fitball.

1. Exercise with dumbbells to strengthen the muscles of the back and abdomen

Sit on the ball. Lower your arms with dumbbells (0.5-1 kg) along your body.

Bend your elbows, lift the dumbbells to your armpits, then just as slowly lower them to the starting position. Do not tilt the body!

Then bend your elbows and lift the dumbbells to your shoulders - slowly lower them.

Alternate these movements. Don't forget to ensure proper breathing.

1. Exercise in a lying position - to strengthen the muscles of the thighs and perineum.

Lie down on the floor. Place one foot on a fitball. Try to roll the ball, moving your leg to the side, then return it to its original position. Repeat 3-4 times.

Roll the ball as well, bending your knee.

Do the same with the other leg.

1. Exercise for chest muscles

Holding the fitball in front of you with your arms extended forward, try to slowly squeeze it with your palms, then just as slowly relax your hands.

Make sure that there is no tension on your stomach while doing this exercise!

Perform 5 to 10 times.

All information in this article is provided for educational purposes only; it may not be relevant to your specific health circumstances and does not constitute medical advice. The website сolady.ru reminds you that you should never ignore a doctor’s consultation, especially during pregnancy!

The 30th week of pregnancy is the time of official entry into maternity leave and, if you have been working all this time, then it’s time to build a nest for your unborn child and make test purchases.

Do not under any circumstances reduce your activity level, otherwise the arrows on the scale will rapidly creep to the right. Week 30 is already the eighth month and there is not much time left before meeting your baby.

Baby development at 30 weeks

At the 30th week of pregnancy, you can find out what is happening to the baby without additional devices. The child has already developed his own daily routine and, as a rule, you can observe the greatest activity in the evening. But all you have to do is walk or dance a little and the little one will immediately calm down.

At 30 weeks of pregnancy, fetal development reaches the finish line.

1. Options:

• By the 30th week of pregnancy, the weight of the fetus already exceeds 1 kilogram, and the height can be up to 40 centimeters;
• Visually, the size of the baby can be compared to an average melon;
• The belly dweller becomes cramped in his house and he can no longer actively tumble and roll over;
• Most likely, by the 30th week of pregnancy, he will already take his usual position with his head down, breech presentation at 30 weeks of pregnancy is not a cause for concern.

Although there is no need to let it take its course. You need to start doing special gymnastics to help the baby roll over into the correct position + be sure to communicate and ask him to roll over.

You can get gymnastics for turning a child over on the Internet. — course Five steps to successful childbirth >>>.

1. Appearance;

• The child’s body is already quite well-fed, since fat cells are already actively accumulating;
• The skin gradually smoothes out, the fluff on it rolls off, but the hairs on the head are actively growing;
• Marigolds are already visible on the fingers;
• The baby can make grimaces, can yawn, hiccup, wrinkle his nose or smile sweetly;
• During the ultrasound, you can observe how he covers his face with his hands or sucks his finger.

1. Sense organs;

• As for the level of development of hearing and vision, know that in bright light, the child squints, and when there is a clap, he flinches;
• By the way, when the baby hears your voice, he listens and even calms down;
• The baby is very sensitive to at this stage and notices even a slight stroking;
• At the 30th week of pregnancy, he senses what is happening to the mother and reacts to negative or positive moments instantly.

1. Nervous system;

• The improvement of the nervous system continues, so at this stage grooves and convolutions are formed and, although they are practically not involved, they will be actively included in the action already in the postpartum period;
• The nerve cells of the central nervous system are also improved.

1. Heart;

• The baby's heartbeat can be clearly heard through the tummy; the norm is 140-160 beats per minute;
• It is believed that in girls these indicators tend to the upper limit, while boys’ hearts work more slowly.

1. The baby’s movements at the 30th week of pregnancy, his communication with you through kicks become expressive and even painful, but this is how it should be; 24 movements in 12 hours are considered the norm.

Mom's well-being

Together with active growth baby, your belly and weight are growing. Most of the feelings associated with the 8th month are difficult to call pleasant, but this is all more than compensated for as soon as you hug your newborn baby.

Changes in the mother's body

• The uterus at 30 weeks of pregnancy is already 10 centimeters above the navel, with a total height of up to 30 centimeters;
• These parameters also affect large sizes a tummy that has greatly increased in circumference and protrudes forward;
• To prevent stretch marks (read the current article on the topic: Stretch marks during pregnancy >>>) and relieve stress from your back, it’s time to start doing a strengthening set of exercises for your back, legs and abdominal muscles;
• It’s also time to do breathing exercises. This will allow you to calmly breathe through contractions of any length during labor. A detailed set of exercises awaits you in the course Five steps to successful childbirth >>>;
• Do not wear a bandage unless necessary. Especially if the child has not taken the correct position and is sitting on his butt. Read our detailed article about wearing a bandage Bandage during pregnancy >>>;
• Remember that you cannot sleep on your stomach; choose a position on your side;
• You also can’t sit with your legs crossed, as this will put pressure on the vena cava, complicating placental blood circulation;
• Do not panic if you feel short-term contractions - this is normal for the third trimester, such contractions are called training contractions, this is how your body prepares for the upcoming responsible birth;
• During a pregnancy of 30 weeks, the cervix should remain homogeneous and elastic, the height is about 3.5 centimeters, a gradual decrease will begin somewhere after 32 weeks.

Pain at 30 weeks

After 30 weeks, discomfort and pain will only intensify, this is due to the additional load and gradually increasing parameters of the baby.

1. Abdominal pain;

• There is no need to talk about severe abdominal pain at 30 weeks of pregnancy, as is normal, but there may be nagging painful sensations associated with constant muscle tension. As a rule, they go away during rest;
• The stomach may hurt after a long, brisk walk (read the current article: Walking during pregnancy >>>);
• You may feel sharp pain when your baby pushes hard;
• Also at this time, you may experience severe itching of the skin of the abdomen. The baby is growing actively, and along with it, your belly and skin become very stretched, unable to keep up with the process (read the article on the topic: Itchy belly during pregnancy >>>).

1. Back pain;

• A shift in the center of gravity, additional stress on the spine, softening of the bones and expansion of the pelvis - all this can cause pain in the back and sacrum;
• It is difficult to completely get rid of them, but you can somewhat calm the pain during massage, swimming, relaxing, or wearing a bandage.

1. Leg pain;

• Common problems in the third trimester are swelling and varicose veins. Read more about edema during pregnancy >>>
• It is important to alternate periods of activity and rest, wear comfortable shoes and clothes, monitor nutrition;
• With constant swelling and accompanying increase in pressure and the appearance of protein in the urine, there is a risk of developing gestosis, additional examination is necessary.

1. Headache;

• Dizziness and pressure surges are not uncommon at 30 weeks. The load on your body at this stage is colossal, the circulatory system is overloaded, so sudden movements and jumping up threaten fainting;
• Headaches and migraines can also ruin your time waiting for your baby. Don't rush to swallow pills; instead, rest, take a walk in the fresh air, ask for a head massage.

1. Digestive problems;

• The fetus at the 30th week of pregnancy reaches 40 centimeters and, with such parameters, your internal organs are in a compressed state;
• If you eat improperly, such compression is fraught with constipation, heartburn, and bloating. In this case, you will be helped by fractional meals, refusal harmful products and sparkling water, walks after meals.

At 30 weeks of pregnancy, you may notice increased heart rate and shortness of breath, sweating, even with a slight increase in activity. There is only one way out - calmness and regularity in your movements; on maternity leave you can afford this.

Bleeding. Discharge

There should be no significant changes in the amount or color of discharge at 30 weeks of pregnancy. Abundant discharge or a change in color, with a distinct odor, is a sign of the development of a disease or pathology.

1. Abundant clear discharge may be a sign of water leakage. See our article about this phenomenon and consult a doctor for a diagnosis (follow the link to the article: Test for leakage of amniotic fluid >>>);
2. Transparent discharge with accompanying itching and burning is an allergic reaction to hygiene products or underwear;
3. White discharge with a sour odor is a signal of the development of thrush (read the article: Thrush during pregnancy >>>);
4. Green, yellow spots are the beginning of a purulent process due to inflammation;
5. Blood clots give the discharge a brown tint. Discharge Brown observed after examination by a doctor or sexual intercourse, may occur due to erosion of the cervix. If, in addition to discharge, your stomach hurts severely at 30 weeks of pregnancy, you should immediately go to the hospital.

If any pathology is suspected, additional tests are needed. You cannot self-medicate.

Feelings at 30 weeks

At 30 weeks of pregnancy, due to maternity leave, your daily routine may completely change. You want to lie in bed, sleep longer and not go anywhere. However, in this situation, extra pounds and sleep disturbances will not take long to appear.

To ensure that you have only positive feelings at 30 weeks of pregnancy, walk more, communicate with your baby and take our childbirth preparation course Easy Childbirth >>>

Narrow issues of pregnancy

Even with healthy life and good immunity, you are not insured against colds and other diseases. But temperature does not always signal you about illness.

Temperature

A temperature of up to 37 degrees at 30 weeks of pregnancy is considered normal. A situational increase can occur after a long walk in the sun, overheating, or after being in a stuffy space.

Attention! But if your temperature is still high after resting and you notice body aches, chills, sneezing or a sore throat, you most likely have a cold.

Cold at 30 weeks of pregnancy

• Drinking plenty of fluids, bed rest, and fortified meals are best tips during pregnancy;
• Tablets should be used only in extreme cases, when there is a risk of complications;
• Medications can only be prescribed by a specialist; self-medication of a cold at 30 weeks of pregnancy can lead to bleeding or premature birth. It is strictly forbidden to put mustard plasters on, soar your feet, drink tea that is too hot, so as to, as they say, sweat;
• For more information about what medications can be used in this situation, read the article: Colds during pregnancy >>>.

Sex

Sex at 30 weeks of pregnancy is possible, but under conditions of increased caution. It is important to pay attention to the postures, since during the act, first of all, you should be comfortable and not in pain.

Important! A low placenta may be a contraindication, since during pregnancy at 30 weeks, during sexual intercourse, there is a risk of its detachment (read the article