- 1 Pregnancy and exercises
- 2 Are exercises needed in the third trimester?
- 3 When you need to abstain from physical activity
- 4 How to correctly do prenatal physical exercises
- 5 A set of exercises for pregnant women in the 3 trimester
- 6 Breathing exercises for pregnant women
- 7 Recommendations for pregnant woman
- 8 Video of exercises for pregnant woman in the 3rd trimester
Pregnancy is not only a pleasant and happy event for the female body, but also a difficult challenge. Your body undergoes many changes due to which you may even get upset or depressed. But you can not let negative thoughts overcome you. Be sure to tune into thoughts that you will safely carry and give birth to a healthy baby, and then, of course, return to your previous beautiful shape.
Pregnancy and exercisesA special set of morning exercises can help keep you in good shape and tone. Many women are afraid to deal with them during pregnancy, mistakenly believing that they may harm their condition, and some are just too lazy to do them. Be sure to talk to your doctor and he will provide you with all of the necessary recommendations.
Exercises and moderate physical activity are needed at any stage: they will help you feel better, have a positive effect on your muscles, eliminate pain, reduce weight gain, prevent the formation of stretch marks, and so on. If you have no contraindications, the doctor may advise you to perform a certain complex of exercises, depending on the term of your pregnancy and other individual characteristics.
Are exercises needed in the third trimester?
Approaching the final third of your wonderful path, you feel increasingly tired. Every day your belly gets heavier and bigger, which leads to many unpleasant concomitant symptoms and increasing discomfort. However, right now you do not have to “hibernate” and abandon exercising. Of course, in the last trimester, they acquire different features and change their goal:
- loads are significantly reduced (as compared with exercises of the first and second trimester); exercises should be relaxing, contain no sharp movements, turns or twists;
- exercises are designed to maximally tone your body (to provide mobility and flexibility of joints, to control changes in weight, get rid of edema, pain in the lower back, legs, in the spine, to prevent varicose veins, to normalize blood pressure, to maintain necessary blood supply to the internal organs, and so on);
- doctors say that exercises help not only you but also your baby, because when a mother in good physical shape, then the child develops correctly in utero; the main task of this period is preparing for the future labor, so you need to train your muscles and learn to breathe correctly.
These necessary exercises can be done by yourself, at home or in special groups, in prenatal classes.
In addition to physical therapy, it is useful to visit the pool, because swimming rescues you from many problems. There are also classes of water aerobics, yoga, Pilates for pregnant women. However, remember that all this can be done only with the permission of the doctor and in the absence of contraindications.
When you need to abstain from physical activity
Pregnancy is not a time for breaking sport records and achievements. All exercises that you do should be a joy, not a burden. Also, make sure that they do not cause any unpleasant symptoms: dizziness, extreme fatigue, malaise, and so on.
Listen to your body and try to make yourself comfortable. Do not forget the doctor’s recommendations.
Absolute contraindications for exercises are:
- threat of premature labor;
- miscarriage or spontaneous abortion during a previous pregnancy;
- constant uterine hypertonus;
- high risk (or presence) of preeclampsia;
- concomitant inflammatory or chronic illness;
- placenta previa.
How to correctly do prenatal physical exercises
Physical activity is designed to provide you with a good well-being, so all exercises are best done when you are in a positive mood. It is important in this case not to overwork and not strive to do too much at once and at a rapid pace.
Follow the necessary precautions:
- any injury-prone sports are contraindicated for you;
- stretching exercises should be done very carefully, because right now it’s very easy to damage, sprain and hurt your ligaments and tendons, since they are softening in the last term of pregnancy;
- closely monitor the weight loads (with excessive zeal you may experience a shortness of breath);
- you also can not forget about blood pressure (measure the heart rate before and after exercising. Normally, it should not exceed 110-120 bpm);
- sharp turns, jumps, leaps, sprinting, bending, lifting weights are prohibited for you;
- take breaks so that your exercises are done peacefully, smoothly, at a slow pace; avoid exercises that are done lying down (on the back or on the side), as the pressure of the uterus on the internal organs in this term can be very dangerous. At this point, all exercises can be performed only in these positions: sitting, on all fours or standing (with support);
- create the most comfortable conditions for yourself (if necessary, you should be able to lie down, go to the toilet, take a break or drink water).
It is best to do exercises in the morning. Perform them for at least 20-30 minutes to facilitate a healthy course of pregnancy and prepare your body and muscles for labor as much as possible.
A set of exercises for pregnant women in the 3 trimester
Even though you may have lead an active lifestyle and participated in sports before pregnancy, gestation of a baby makes you very fragile and vulnerable, and therefore the pace and load of your physical activity need to be carefully controlled.
In this period, you can use small free-weights (weighing up to 1 kg) and a fitness ball. In any case, the most suitable for you exercises can be chosen only by a specialist.
Fitness ball exercises for pregnant women in the 3rd trimester
Classes with the ball will help you maintain the gluteal muscles and the muscles of the arms, legs, back and chest (all exercises are recommended to be repeated 10-15 times):
- With hands on the fitness ball (you can put them also on the back of a chair), squat slowly. Make sure that you have a straight back, and do not take your heels off the floor. You can also squat simply with widely spread legs.
- Sit on the ball so that your feet are spread hip-width apart. In this exercise, you will need to circle the pelvis. Hands can be crossed on the chest, kept in front of you, or on the ball, if you can not keep your balance.
- Sitting on the fitness ball, carefully swing to the right and to the left, but abstain from a full tilt.
To strengthen the pectoral muscles, rhythmically squeeze the ball with your hands. This exercise can be done sitting or standing on the floor.
- Sit on the ball and alternately bend your arms holding light dumbbells.
- Lie down on the ball, legs spread shoulder-width apart. Riding in different directions you can strengthen your leg muscles.
- Twists on a fitness ball are also recommended. To do this, sit on the ball and twist your body to the right, bringing the left arm behind the right leg. Repeat with the other side. Thus, you stretch and train the muscles of the back (you can do this even without the ball).
- Stand with your feet shoulder-width apart, bend down so you can roll the fitness ball with your hands without straining your shoulder joints.
- For prevention of varicose veins the recommended exercises are done lying on your back (but remember about the risks associated with this position in the third trimester). You will need to put each foot on the ball, and then roll it back and forth, or make circular motions.
- Another interesting and useful exercise, which helps to prevent flat feet: sitting on the fitness ball with legs shoulder-width apart, hold the ball behind yourself, and then move the left foot along the right shin, and vice versa.
- Positional gymnastics are no less useful. They are designed to strengthen the muscles of the abdomen, pelvis, back and perineum to maximally lighten your labor process:
- very well known and, probably, the favorite exercise is the “kitty.” Get on all fours, arching your back and pushing the chin to the chest, and then stretch like a cat, trying to bend down as low as possible;
- to do an exercise called “butterfly,” you will need to sit with folded legs, lotus-style. The feet should touch each other, and the hands are kept on the knees.
- Do light stretches, pressing the hands into the knees, pushing them down. But remember that the activity should not cause any pain.
- You can also do small body twists. This exercise is done both ways – sitting or standing. Arms on the sides and, holding the pelvis still, twist the body alternately to the left and to the right.
- Kegel exercises for pregnant women are the main component of a complex preparation for labor. They will help you to make the vagina muscles supple and strong. They can be performed standing or sitting: rhythmically tense the perineum muscles, as if to hold in urination, and after a few seconds, relax them. You can also stretch and relax the muscles by other techniques: making a kind of “wave,” sticking them out, strengthening or weakening the tension, as if you are taking the elevator, and so on. Read more about this here…
Breathing exercises for pregnant women
Exercises based on learning proper breathing not only teach you to relax, but also help to significantly reduce pain during contractions and make it much easier to go through the labor.
Of course, if you managed to learn yoga and its breathing exercises before pregnancy, this skill will now come in handy. But, even simple breathing exercises for pregnant women will help to maintain strength and have a positive effect on your body and the baby. The only thing you need to remember – there is a strict ban on holding your breath, so your exercises do not harm to the child.
- Diaphragmatic breathing should be learned separately. To do this, try to take deep breaths through the nose, putting the one palm on the chest, and the other – on the stomach. The chest should not rise upon inhaling – only the belly can move during this type of breathing.
- Another exercise is aimed at regulating the thoracic breathing. It can be performed similarly to the previous one, however, this time, the chest will “breathe” and the abdomen stay motionless.
- During contractions it’s often advised to breathe “like a dog”. You can practice this in advance, sitting on a fitness ball. You need to breathe by mouth, imitating a dog panting in a hot day. Keep it fast and shallow. Then, switch to deep breaths – in and out.
- It is also very useful to learn the “pushing” breath. You need to inhale slowly and deeply, then hold your breath for a few seconds and slowly exhale. Then, try to alternate one deep exhale and two-three short inhales.
Learn to relax, so that you are able to rest between pushing and contractions, gathering strength for the most crucial moment.
Recommendations for pregnant womanRemember, that reasonable and moderate exercises will only benefit you. Performing special exercises, you will be able to improve your health, keep your body in good shape, stay vigorous and cheerful, and thoroughly prepare the body for labor.
Try not to skip the gym for no good reason. schedule specific times for exercises, and then it will be easier to discipline yourself.
Do not forget that the whole set should be discussed with your doctor. When exercising, do not wear yourself out to full exhaustion. Ideally, you previously led a healthy lifestyle – if not, then it’s time to start now. Also, watch your diet: it must be balanced and complete, so your body is not lacking in any vitamins or minerals.[attention type=green]You need to exercise in loose and light-weight clothing that will not hamper your movements, get in the way, or cause discomfort. Be sure to ventilate the room where you exercise.[/attention]
Video of exercises for pregnant woman in the 3rd trimester
We invite you to watch exercises for the third trimester, developed by a master trainer. They are safe for all pregnant women who have no contraindications.[attention type=green]Share your personal experience in the comments section: did you exercise during pregnancy (perhaps, you are doing so right now)? Which set of activities do you prefer: positional gymnastics, exercises on a fitness ball, or something else? Did the breathing and other exercises help you with labor? Did you attend special classes of swimming, yoga, Pilates during pregnancy?[/attention]